How to improve your mental health at work: a guide for employees

How to get help with mental health issues

If you need immediate emotional support and are struggling to cope, you can call the Samaritans on 116 123 for free or visit Mind, Mental Health UK or the NHS Every Mind Matters website for trusted guidance and support. 

If you’re dealing with stress, anxiety, or low mood, there are plenty of free resources to help you manage how you’re feeling and improve your overall wellbeing. From podcasts and books to apps and online tools, there’s support available across a wide range of topics including mental, physical, financial and social wellbeing. These resources can help you better understand your emotions, remind you that you’re not alone and offer strategies to help you cope.

We’ve included a few recommendations to get you started:

• Every Mind Matters from the NHS is a great place to get started, offering advice, ways to cope and resources for common problems such as anxiety, low mood, sleep and the pressures created by the pandemic.
• 10 best podcasts about mental health: helpful tips for coping with anxiety and depression from those who've experienced it first-hand, spent their lives treating those who have, or both.
• 17 best mental health books for 2021: books that will inspire, motivate and uplift you whilst also providing practical, meaningful strategies to boost your mental health.
• Mental health apps: Apps designed to help you combat stress, anxiety and depression, as recommended by the NHS.

How to support your own mental health in the workplace

1. Check in with yourself regularly 

Take time to reflect on how you’re feeling whether it is about work or not. Whether it’s stress, burnout, or personal worries, acknowledging your mental state is the first step to managing it effectively.

2. Make use of the resources available

Many workplaces now offer wellbeing support, but it’s easy to overlook what's available. Find out if your employer has a mental health policy, an Employee Assistance Programme (EAP) or access to occupational health services. These often provide free and confidential counselling, helplines, and wellbeing resources.

3. Speak up about what you need 

You’re the expert on your own wellbeing. Whether it’s flexible hours, more regular breaks, a quiet space to work, or the option to work from home, don’t be afraid to talk to your manager or HR about adjustments that could help. Reasonable adjustments can often be made to help you stay well and perform your best.

4. Connect with your colleagues

Social connection at work can make a big difference. Whether it’s a quick catch-up over lunch, joining a team activity, or arranging regular coffee chats, small moments of connection can help you feel supported and less alone. If you're comfortable, let trusted colleagues know how you're feeling so they can support you too.

5. Share only if and when you're ready

Your mental health is personal, and there’s no pressure to disclose anything unless you feel comfortable doing so. The decision to share or not is yours alone.

6. Set boundaries to protect your energy

Don’t feel guilty about switching off at the end of the day. Avoid checking emails out of hours, take your full lunch break, and make time for rest. Setting healthy boundaries is essential for long-term mental wellbeing.

How you can support your mental health through exercise, nutrition and mindfulness

Make time for physical activity

Regular movement, staying hydrated and getting enough sleep can all have a big impact on how you feel mentally. Even short walks during the day or stretching at your desk can help reduce stress and improve focus. If you don’t normally do much exercise, start slowly and build up. Even a short brisk walk can make a difference.

Set yourself an achievable goal and keep track of your progress over time. Ideally you want to aim for 150 minutes of moderate physical activity (such as brisk walking, cycling or dancing) or 75 minutes of vigorous physical exercise (such as running or swimming) each week. There are lots of apps, such as Couch to 5K or Strava, that can help as well as workout videos available for free online, including these 10-minute workouts from the NHS. Get on your exercise bike if you have one or try active office furniture to keep you on the go even while you work. Remember that it’s not a competition, the only person you’re trying to better is yourself. The Mental Health Foundation has lots more information on how to look after your mental health using exercise and you can find tips on how to get started at Sport England: Join the Movement.

Eat well and stay hydrated 

What you eat can have a big impact on how you feel. A balanced diet with plenty of fruit and vegetables, whole grains and lean proteins can help regulate your mood, improve concentration and support better sleep. Try to limit sugary snacks and processed foods, which can cause energy crashes and affect your mood. And don’t forget to drink plenty of water throughout the day, it really does make a difference.

Try simple mindfulness techniques

Mindfulness means focusing on the present moment, where you are and what you’re doing instead of being consumed by what’s going on around you. Some simple techniques can help you to relax when you’re feeling anxious or stressed. 

• Breathing: Start by breathing in through your nose and out through your mouth slowly. One breath cycle should last for approximately 6 seconds. Focus on your breathing and let go of your thoughts.
• Observation: Choose a natural object from within your immediate environment and focus on watching it for a minute or two. Don’t do anything except allow yourself to watch it as if you were seeing it for the first time and think about its place in the world.
• Appreciation: Find 5 small things in your day that usually go unappreciated. It could be anything from putting your feet into your favourite slippers to listening to the birds in the morning. Think about each one and how it improves your life in small but meaningful ways.

Looking after your mental health is a long-term investment