Psychological Health At Work: How Employers Can Promote Workplace Mental Health
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A fulfilling professional life can provide a person with not only financial means but also a sense of fulfillment, meaning, and purpose. With a solid equilibrium between work and our personal lives, we can pursue our interests, nurture social connections, and foster mental well-being. It isn’t always easy, however, to maintain a healthy work-life balance. For employers and employees, focusing on wellness and promoting mental health awareness may help prevent stress, burnout, and other adverse outcomes. Below, we’re providing an overview of work-life balance, discussing the potential mental health challenges of overworking, and outlining solutions for cultivating emotional well-being in the workplace.
Understanding work-life balance
According to the American Psychological Association (APA), work-life balance is “the level of involvement between the multiple roles in a person’s life, particularly as they pertain to employment and family or leisure activities.” A healthy work-life balance could look like an individual being able to work full-time while also maintaining a robust social network, pursuing their passions, practicing self-care, and otherwise creating a full life.
There is a large body of evidence to suggest that proper work-life balance can contribute to positive mental and physical health outcomes. Research also indicates that it may increase productivity, reduce turnover, and promote diversity. This means that both employers and employees have an incentive to prioritize work-life balance.
Causes of work-life imbalance
Today, the lines between personal and professional life can appear increasingly blurry. According to one study, approximately half of workers report that they are overworked. Employees may experience pressure to work longer hours, take on tasks that are outside of their purview, or be increasingly efficient. Additionally, many people work from home, which can make the distinction between their career and personal life even less clear.
Often, the fear of financial challenges causes people to prioritize their work over things like self-care, personal relationships, etc. Many individuals must even hold multiple jobs to try to make ends meet. The adverse impacts of economic instability can be compounded by a work-life imbalance, potentially leading to further complications like symptoms of mental health conditions.
Social pressures may also cause people to feel that they must work harder or devote themselves more fully to their careers. Social media, for example, can make it easier for people to see their peers’ successes and feel that they must work harder to attain a similar result.
Workplace mental health: The effects of work-life imbalance
There is extensive evidence pointing to the negative impacts of overworking on employees. For example, studies suggest that extended working hours can cause or contribute to fatigue, chronic stress, depression, anxiety, substance use disorder, and several other mental health challenges. Individuals who are overworked may not have time to practice self-care or socialize, which can worsen mental health concerns.
Burnout—which results from “chronic workplace stress that has not been successfully managed,” according to the World Health Organization (WHO)—is a growing societal concern. Research suggests that around 66% of workers in the US experience burnout.
Overworking has also been linked to various physical health concerns, which can cause or exacerbate psychological symptoms. For example, researchers have linked cardiovascular disease and depression to work-life imbalance in European countries. Excessive working can also cause reduced immune system function, sleep disruptions, muscle tension, and several other complications.
Awareness, suicide prevention, and beyond: How employers can promote mental health at work
There are several steps organizations can take to reduce the risk of the above-mentioned challenges that are associated with work-life imbalance. The following tips may help leaders create a workplace culture that emphasizes wellness and allows employees to foster rich lives when they aren’t working.
Workload limitations
Ensuring employees aren’t overburdened may decrease the risk of burnout considerably. If you’re in a role in which you delegate tasks, you might try to spread them evenly among employees so that people are not given more than they can handle. Avoiding work-related contact with employees outside of work can also help them promote work-life balance, as can ensuring they are working only during regular business hours.
Open communication
Allowing individuals to express their concerns, feelings, and ideas can be crucial to fostering a healthy organizational culture. The ability to freely communicate with workplace leaders can build trust, helping employees feel more comfortable in their role.
Suicide prevention practices
Addressing the risk of self-harm due to overworking can often be a key component of efforts to foster wellness in the workplace. Higher-ups can start by spreading awareness about suicide risk and its connection to burnout. To do this, you might host seminars, post informational content, or give presentations that focus on mental health.
It can also be important for managers and other people in supervisory roles to know how to identify and respond to concerning potential indicators of suicidal actions. Company leaders may benefit from training that helps them better understand precursors to suicidal behavior, such as noticeable symptoms of depression or physical signs of self-harm, and know what steps to take in this situation.
Workplace mental health initiatives
Implementing a workplace mental health initiative may help employees feel cared for and remind them of the importance of work-life balance. To start, organizations can ensure mental health care is widely available, whether through insurance plans, wellness programs, health savings accounts, or employee assistance programs. Another effective workplace mental health initiative involves allowing employees to take personal days to focus on their wellness.
Many providers on BetterHelp now accept major insurance carriers. In many states, certain therapists on BetterHelp may be in-network with certain insurance plans. Coverage depends on your plan, provider, and availability.
When sessions are covered, members typically pay an average copay of about $19 per session. Check your in-network status on the BetterHelp site. Coverage varies by state and provider availability.
Making wellness-focused tools readily available can also support workers and help create a mentally healthy workplace. Such workplace resources may include things like informational packets on various mental health subjects (e.g., how to manage stress), subscriptions to wellness apps, or designated spaces for meditation.
If you’re interested in learning more about incorporating mental health initiatives into your workplace, there are several resources that can help. For example, the Frontline Connect Toolkit is a program geared toward helping individuals in the healthcare field provide their employees with care.
Tips for maintaining a healthy work-life balance as an employee
Avoiding burnout can help a person promote financial stability and cultivate emotional wellness. But how, exactly, can an individual promote work-life balance? The following strategies may help you remain focused on your mental well-being as you pursue your professional goals.
Practice self-care
Taking time for yourself is a key component of work-life balance. Self-care activities can include exercising regularly, eating nutrient-rich foods, utilizing stress-management techniques, and speaking with a mental health professional. It can also involve leisure activities, such as spending time with friends, engaging in passion projects, or spending time in nature.
Know how to set boundaries with employers
As discussed above, serious negative outcomes can arise when employees are overburdened or mistreated by their superiors. To avoid this, it can be important to set boundaries in the workplace around hours, responsibilities, communication practices, and others. Having company policies in place to support employees speaking up on these topics can be essential.
Reach out for support
Research suggests that social support can be a protective factor against workplace stress. Talking to others about the challenges of the workplace can allow you to express your feelings, receive emotional support, and develop coping strategies. As your professional life progresses, you might aim to ensure that your social life remains healthy as well by nurturing connections with friends, family members, and co-workers. If you’d like further support, mental health care can also contribute to your emotional well-being, as we’ll discuss below.
The benefits of talking to a therapist about stress and burnout
If you’d like to address mental health concerns related to your career, therapy may help. A qualified mental health professional can support mental health in many different ways. For example, they can help you develop evidence-based strategies for managing workplace stress and support you in navigating any mental health symptoms that may be arising out of your professional life. Additionally, therapy sessions can allow you to talk through solutions to common workplace challenges, such as conflict with a boss or considerations related to a career change.
Cultivating work-life balance with online therapy
If you’re already busy with work and other obligations, you might not have the time to commute to an office to receive mental health care. In such cases, online therapy can be a more convenient and affordable way of talking through challenges related to work-life balance.
How online therapy can help you focus on your mental health at work
With an online therapy platform like BetterHelp, you can talk through workplace mental health concerns with a licensed therapist remotely, through video call, voice call, and/or in-app messaging. Online therapy can also often be a more affordable option than in-person therapy without insurance.
The efficacy of online therapy
The results of a growing number of studies suggest that online therapy can be an effective form of treatment for individuals experiencing mental health challenges related to the workplace. For example, in a study on the effects of a work-centered online therapy program for stress, researchers suggest that “most of the participants experienced positive effects on their mental health and well-being in both life and at work.” The study also mentions the ability of online therapy platforms to increase the availability of mental health care.
Takeaway
What should you do if a job is affecting your mental health?
One strategy may be embedding mental health and self-care practices into your daily life outside of work. For example, starting a daily exercise routine can be an effective way to manage stress. You could also consider speaking to your manager or HR department about your concerns. Alternatively, you could look for a different job with better working conditions.
How can you tackle mental health in the workplace?
As an employee, tackling mental health in the workplace can be challenging. Bringing nutritious snacks or meals to eat during breaks may help you manage your energy levels, motivation, and mood. Taking regular breaks can also be healthy if you spend most of your time sitting at the computer. If you have specific concerns about the workplace culture, you might talk to your manager or HR department to see if any changes can be made.
How can you handle mental illness in the workplace?
Much of handling mental illness in the workplace revolves around taking care of yourself outside of work. Getting plenty of sleep, exercising regularly, eating nutritiously, and staying hydrated can be crucial. Going outdoors, engaging in hobbies, spending time with loved ones, and keeping up with mental health treatment (if applicable) may help you manage mental health symptoms. Failing to engage in self-care can put you at a higher risk of struggling with your mental health at work.
What are the strategies for mental health in the workplace?
Individuals in management roles who want to promote mental health in the workplace may consider the following tips:
- Foster a supportive work environment where people feel comfortable communicating openly
- Allow reasonable accommodations, ensure occupational safety, and cultivate comfortable workplace conditions
- Encourage employee engagement in promoting workers’ mental health
- Institute organizational policies that reduce stigma around mental health and disabilities
- Support workers who live with mental health concerns
- Promote well-being by allowing regular breaks throughout the workday
- Offer access to mental health resources
What can trigger stress at work?
Many factors can lead to stress at work. Many workers report concerns like unrealistic workloads, a lack of work-life balance, a lack of support from management, job insecurity, and bullying or harassment.
How do you deal with a lack of support at work?
Asking for support from colleagues or management can be a good first step. Be clear and specific about the type of support you need and how it will improve your performance.
How can you deal with someone with mental health challenges in the workplace?
Approaching the individual with empathy, compassion, and open communication can be vital. You might provide them with mental health resources or ask them if they are in need of support or accommodations. Increasing access to mental health care may improve outcomes.
How can you help an employee who is struggling with mental health?
The American Psychological Association suggests the following five essentials to build workplaces that improve employee mental health:
- Train those in management roles to promote mental health and psychological safety
- Offer multiple options to employees regarding where and when they work (if possible)
- Reexamine health care policies related to mental health care
- Use employee feedback to evolve the company culture
- Take a critical look at the diversity, equity and inclusion or DEI policies
Another helpful resource is the Surgeon General’s Framework for Workplace Mental Health and Wellbeing, which lays out clear boundaries for the workplace.
What are five signs of work-related stress?
Work-related stress can lead to fatigue, muscle tension, headaches, lack of motivation, and increased emotional reactivity, among other symptoms. When left unaddressed, chronic stress can lead to burnout. Therefore, if you’re experiencing at least one symptom of work-related stress, it can be best to seek strategies to resolve it.
What activity helps you relieve stress at work?
You might relieve stress at work by taking a short walk, stretching, making a cup of herbal tea, or chatting with a colleague. A few other options include deep breathing exercises, reading a few pages of a book, and eating a nutritious snack. Engaging in stress-relieving activities can play a significant role in promoting better mental health.
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