Stress, anxiety, and other mental well-being challenges are affecting more people than ever. In fact, recent studies show nearly 82 percent of today’s employees may be at risk for burnout. If you’ve ever felt overwhelmed yourself, you’re certainly not alone. If you’re wondering how to better protect your health, here are some simple tips for improving your mental health—at home and at work.
Get a good night’s sleep
Sleep plays a huge part in our overall health, though its importance is sometimes overlooked. It’s also critical for improving mental health. That’s because poor sleep and mental health symptoms are often largely connected. For example, not getting enough sleep can make feelings of stress and anxiety intensify—and stress and worry can make it harder to fall asleep. Overall, better regular sleep helps to improve mood, boost productivity and strengthen concentration—all critical things to help you get through your day and feel your best. Though everyone is different, most adults require seven to nine hours of sleep each night to optimize health.
Quick tips for better sleep include:
- Sticking to a regular bedtime.
- Skipping TV or scrolling before bed.
- Limiting caffeine later in the day.
Take breaks throughout the day
Short breaks during your workday can go a long way toward alleviating mental strain and fatigue. And there are plenty of ways to work these in. Taking little breaks of 20-30 minutes every few hours are often helpful. You can use these to go for a short walk, get a snack or simply get some fresh air. Even smaller “micro-breaks” (three to five minutes) can help to restore focus, gives your eyes a break and build a sense of calm. You can use these little resets to stretch, take some deep breaths and regain focus. Adding structured breaks into day is a simple way to manage your energy and stay refreshed.
Go for a walk
Walking is one of the quickest and easiest ways to lower cortisol, the body’s stress hormone. It can also boost endorphins and serotonin, while helping to calm the nervous system down. An ideal walk break is 20-30 minutes—but if you don’t have that much time, even a quick 10 or 15 minutes of brisk walking can help to improve mood and lower stress. And if you have fitness goals you’re trying to reach, you can use this time to rack up additional steps. A goal of 3,000 to 8,000 steps a day offers benefits to support your health and overall well-being.
Get out in nature
Nature can be soothing—and be very effective for lowering blood pressure and relieving feelings like stress and anxiety. In fact, simply being around the color green is thought to have a healing, calming effect. Some health care providers now even prescribe time outdoors to relieve stress and promote better mental and physical health. If you’re looking to boost your outdoors time, you can do it with a hike, a trip to the park or any outside activity you enjoy.
Spend time with a furry friend
Did you know having a pet can lower stress? It’s true—the time we spend with our furry friends can lower cortisol, increase feelings of happiness and prevent loneliness. Studies also show having a pet can increase activity levels since many—like dogs—may need frequent walking. Spending time with animals can also foster feelings of connection, emotional regulation and social bonding.
Schedule mental health days
Sometimes, you may need more than a short break. Taking a mental health day every so often can help you recharge and prevent burnout. When possible, try to fully disconnect from work and daily responsibilities. Focus on rest, hobbies, or simply giving yourself time to reset.
It also helps to plan ahead—rather than waiting until you feel completely depleted.
Talk to someone you trust
Finally, if stress, anxiety, or other mental health challenges are building, it can help to talk with someone you trust. You don’t have to go it alone. This might include a friend, family member, coworker or a licensed therapist. If you’re looking for a confidential option, check whether your company offers an employee assistance program (EAP) or telehealth services.
Whatever you choose, just remember—support is always available,
Sources
Mercer Global Talent Trends Report
