Mental Health & Wellbeing at Work

Mental health is an important part of the workplace, and employers have a duty of care to support their employees’ mental health and well-being.

The following are some key things for employers to consider about mental health at work:

Mental health problems can be a disability

Mental health problems can be considered as a disability under the Equality Act 2010, which means employees are protected from discrimination and harassment and employers are required to make reasonable adjustments to the employee’s job or work.

Risks to mental health should be considered and steps to mitigate risks put in place

Risks to mental health at work can include excessive workloads, long hours, unsafe working conditions, a breakdown in relationships and a lack of support from colleagues.

Employers should ensure that they undertake a general workplace risk assessment to identify mental health risks and ways in which such risks can be mitigated.

Supporting mental health

Employers can support employee mental health in many ways, including:

• Creating a plan: Develop a mental health plan that outlines support and promotes good mental health.
• Raising awareness: Make information, tools, and support accessible to employees.
• Encouraging open conversations: Encourage employees to talk about mental health and the support available.
• Making adjustments: Provide reasonable adjustments to employees who need them, such as working from home, relocating their workspace, or providing rest areas.
• Reviewing policies: Ensure policies are suitable for employees with mental health conditions and are flexible enough to accommodate changing conditions.
• Being approachable: Be available and encourage employees to talk to you if they are having problems.
• Offering mental health coverage: Include mental health coverage in your health care plan.
• Providing resources: Offer resources and help for those struggling with their mental health, such as Employee Assistance Programmes, or Mental Health First Aiders.
• Monitoring mental health: Routinely monitor employee mental health and wellbeing.
• Training managers: Train and support line managers and supervisors in effective management practices.
• Assessing risks: Assess and mitigate workplace risks to mental health.
• Promoting diversity and inclusion: Provide tools and resources to develop equity, diversity, and inclusion (EDI) skills and knowledge.

If you are an employee and you are experiencing difficulty with mental health and/or mental health at work then you should consider the following:

Speaking up

If you are struggling with your mental health, you can speak to your line manager or someone in HR.

It is important to know that you have additional protection from discrimination or less favourable treatment if your mental health condition is a disability for the purpose of the Equality Act 2010.  

Taking time off

Consider taking a break from work for your mental health.

Self-Care

We lead increasingly busy lives, and it can be easy to forget to put yourself first, especially if you have multiple responsibilities and other people to care for. But looking after yourself will make you feel better, and the better you feel, the better you will be in all areas of your life – from work to relationships.

Self-care doesn’t have to involve a huge time commitment, and it doesn’t have to cost the earth. It’s about making a commitment to putting yourself first, even just for a while.

Self-care is an important part of maintaining good mental health. It can help you:

• Reduce stress
• Activities like exercise, socialising, and getting enough sleep can help you feel less tense and more rejuvenated.
• Improve mood and focus.
• Eating healthy meals, getting enough sleep, and practicing self-compassion can help you feel better about yourself and stay on task.
• Build a positive mindset.
• Practicing gratitude, focusing on positivity, and setting goals can help you feel better about yourself.
• Improve self-awareness.
• Self-reflection activities like journaling and meditation can help you explore your needs. motives, and behaviour patterns.
• Maintain a healthy work-life balance.

Some self-care activities you can try:

Getting regular exercise   

Physical activity has a huge potential to enhance our well-being. Even a short burst of 10 minutes of brisk walking increases our mental alertness, energy and positive mood. Physical activity can help the brain cope better with stress, making it beneficial in the treatment of depression and anxiety symptoms. Regular physical activity has also been demonstrated to strengthen the immune system. Walks, hikes or runs may be easier to fit into your schedule. Studies have shown that spending time outdoors can help reduce fatigue, making it a great way to manage symptoms of depression or burnout.

Eating healthy, regular meals

Eating at consistent intervals helps keep blood sugar levels stable, which can prevent mood swings and irritability.

Aim to eat breakfast, lunch, and dinner, and add snacks if needed.  Include a variety of foods, such as whole grains, fruits, vegetables, and healthy fats.

Your brain is made of about 50% fat, so it needs a good supply of healthy fats to function well. Look for unsaturated fats and omega-3s in olive and rapeseed oils, nuts, seeds, oily fish, avocados, milk, and eggs.

Protein contains an amino acid that helps your brain regulate mood. Your gut health can affect your mood, so include foods like fruit, vegetables, beans, and probiotics in your diet.

Eat foods that boost mood, such as Bananas which are high in VitB6 which helps produce feel-good neurotransmitters like dopamine and serotonin, Wild Blueberries contain manganese and Chicken contains tryptophan, an amino acid that helps produce serotonin. 

Drink plenty of water

Hydration plays a crucial role in mental health, and dehydration can negatively impact mood, cognitive function, and overall well-being:

Drinking five or more cups of water per day can lower the risk of depression and anxiety. In contrast, drinking less than two cups per day can double the risk.

Dehydration can cause mood swings, irritability, and fatigue. Even mild dehydration can cause a dip in mood and anxiety.

Making sleep a priority

Sleep has a significant impact on how you feel mentally and physically. With all the challenges you may be facing daily, either through work, home, cost of living, you may be experiencing elevated stress levels, but adequate sleep can maximize your chances of having better days.

Getting enough sleep will help regulate your mood, improve brain function, and increase your energy to help tackle the day. Take action to ensure that you rest your body by going to bed at around the same time each night.

Adults usually require seven to eight hours of sleep per night. If you have trouble falling asleep:

• establish a routine, go to bed and wake up at the same time each day. 
• Try listening to relaxing music or a sleep podcast, having a bath or doing breathing exercises. 
• Keep your bedroom dark, quiet and at a comfortable temperature. 
• You can also take a break from social media or disconnect from your phone.
• Limiting your caffeine and sugar consumption and not eating large meals before going to bed, may also help improve your sleep.
• If you work from home, try and keep your work area and sleep area separate from each other.

Employers and employees each need to take responsibility for good mental health practices at work, and the first step is awareness and prevention.

If you would like any advice or support in supporting employees with good mental health at work, then please do not hesitate to get in touch with any member of the RELA team.