However, work can also be a source of stress and pressure, which can contribute to anxiety, burnout, and other mental health challenges.
Mental health in the workplace: key statistics
- 15% of UK workers are estimated to have a mental health condition
- 875,000 workers experienced work-related stress, depression, or anxiety in 2022/23
- Mental health was the 5th most common cause of sickness absence in 2022
How to support your mental health at work
Taking small, consistent steps can make a big difference to how you feel at work and beyond.
1. Talk about how you’re feeling
Opening up may feel uncomfortable, but sharing how you feel with someone you trust can help you feel supported and less alone.
Speaking to your line manager or a colleague can also help put the right support in place.
2. Set healthy boundaries
Overcommitting can lead to stress and burnout.
Learning to say no helps protect your time, energy, and wellbeing.
Try setting realistic limits and prioritising what matters most.
3. Stay physically active
Regular movement can boost mood, improve sleep, and reduce stress. This could be a lunchtime walk, stretching, or exercise before or after work.
4. Be kind to yourself
Set realistic expectations and acknowledge your achievements.
Self-compassion can help reduce pressure and improve resilience.
Starting the day with a positive thought or reflection can also help set the tone.
5. Eat well and stay hydrated
What you eat can affect how you feel. Try to maintain regular meals and choose balanced, nutritious options where possible.
Reducing caffeine and sugar intake during stressful periods may also help.
6. Take regular breaks
Short breaks throughout the day can help you reset and reduce stress.
Step away from your desk, get some fresh air, or take time to relax.
Prioritising rest and sleep is equally important for mental wellbeing.
7. Make time for things you enjoy
Engaging in hobbies or activities you’re good at can boost confidence and provide a mental break from work-related stress.
8. Build positive relationships
Supportive relationships at work can make a big difference. Stay connected with colleagues and seek out supportive networks.
Maintaining a healthy work-life balance and social life outside of work is equally important.
9. Ask for support when you need it
If you’re struggling, speak to your manager or access available support services. Asking for help is a positive and proactive step.
10. Look out for each other
Being aware of changes in colleagues’ behaviour and checking in can help create a supportive workplace culture.
Even a simple conversation can encourage someone to seek help.
When work is affecting your mental health
If stress, anxiety, or low mood are impacting your daily life, it’s important to take action. Seeking support early can help prevent things from getting worse.
What to remember:
You don’t have to manage workplace stress alone. With the right strategies and support, it’s possible to protect your mental health and feel more balanced at work.