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Support mental
health at work
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Introduction
For many of us, work is a major part of our lives.
It is where we spend much of our time, where we
get our income and often where make our friends.
Having a fulfilling job can be good for your mental
health and general wellbeing.
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are more productive. Addressing wellbeing at work
increases productivity by as much as 12%.2
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What is mental health?
Mental health is the way we think and feel and our
ability to deal with ups and downs.
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When we feel distressed, we need a compassionate,
human response. The earlier we are able to
recognise when something isn’t quite right, the
earlier we can get support.
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Different mental health problems affect people
in different ways and it’s key to understand
an individual’s experience. Diagnosis is not a
definite way to understand a person’s experience.
For example some people with a diagnosis of
schizophrenia are able to manage the condition
well and aren’t severely affected by symptoms, but
some people with anxiety are severely impacted by
their condition.
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We might look or feel very tired or drained. We might
find we isolate ourselves, avoid colleagues or appear
distracted. We might procrastinate more – or grind to
a halt altogether. Alternatively, we might speed up or
become chaotic, intruding into others’ conversations
and work, and taking on more work than we can
manage.
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When we create workplace cultures where people
can be themselves, it is easier for people to speak
about mental health concerns without fear, and
easier for them to reach out for help when they
need it.
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The Equality Commission for Northern Ireland
provides information about the different
protections for people with mental health problems
in Northern Ireland (see Further reading and
resources on page 37).
Reasonable adjustments
A disabled person is entitled to ask for reasonable
adjustments to their job or workplace to
accommodate their needs.
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• Excusing someone from attending work
functions and client events involving food,
instead allowing them to set up alternative
networking arrangements that achieve similar
business returns.
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Looking after your mental health at
work
We can all take steps to improve our own mental
health, and build our resilience – our ability to cope
with adversity.
Finally, look for one or two areas that you feel you
could work on or try. These can be GOALS. Your
goals and challenges can be the same but it’s
sometimes kinder to yourself to have some goals
that you can meet more easily.
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1. Talk about your feelings
Talking about your feelings can help you maintain
your mental health and deal with times when you
feel troubled.
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2. Keep active
Regular exercise can boost your self-esteem and
can help you concentrate, sleep, and look and feel
better.
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3. Eat well
What we eat can affect how we
feel both immediately and in the
longer term. A diet that is good for
your physical health is also good
for your mental health.
Try and get away from your desk to eat. You could
try a lunch club at work – where you club together
to share meals and try new things.
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4. Drink sensibly
We often drink alcohol to change our mood. Some
people drink to deal with fear or loneliness, but the
effect is only temporary.
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5. Keep in touch
Relationships are key to our
mental health. Working in a
supportive team is hugely
important for our mental health
at work.
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6. Ask for help
None of us are superhuman. We all sometimes
get tired or overwhelmed by how we feel or when
things don’t go to plan.
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7. Take a break
A change of scene or a change of pace is good for
your mental health.
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8. Do something you’re good at
What do you love doing? What activities can you
lose yourself in? What did you love doing in the
past?
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9. Accept who you are
We’re all different. It’s much
healthier to accept that you’re
unique than to wish you were
more like someone else.
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Mindfulness is a form of meditation that
involves paying deliberate attention to what is
happening, as it happens.
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Helping can make us feel needed and valued, and
that boosts our self-esteem . Volunteering can be
hugely rewarding, and it helps us to see the world
from another angle. This can help to put our own
problems into perspective.
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Supporting a colleague
Talking about mental health can seem daunting,
but we’ve all had conversations with people about
bereavements, breakups and other life events –
they don’t always start easily but they often mean a
lot to a person having a tough time.
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It’s very important to devote your full attention to
the person you are reaching out to. That means
minimising disruptions like phones ringing or
notifications popping up.
Active listening
Listening is vital for every relationship. Active
listening is a term for a range of techniques that
keep us present and engaged in a conversation.
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Managing your own feelings
It can be hard to hear difficult or upsetting things,
but you want to reassure and encourage the person
– that means not showing signs of surprise or
judgement.
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If your colleague says they are feeling suicidal or can’t
go on, or if you suspect they are thinking of taking
their own life, it is important to encourage them to
get help.
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Remember that the best expert on a person’s
needs is themselves – if there is one golden rule for
supporting a colleague, it is never to assume and
always ask.
You could:
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• Send cards and call your colleague if you
would normally socialise with them – just
as you would if they had any other health
problem.
• Give them a call a few days before they return
to work and ask them if there’s anything you
can do (maybe give their desk a tidy, agree to
meet for coffee and walk in together, or go for
lunch on the first day).
• Greet them when they are back – they
are unlikely to want a fuss made, but you
shouldn’t shy away from talking about their
absence. Ask them how they are, and if there’s
anything you can do to support them from
here onwards.
• Help them get back into work routines – ask if
they would like your support or attendance at
meetings.
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You could:
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If you require a medical certificate from a doctor,
you will get a ‘statement of fitness to work’ (a fit
note) from the GP.
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mind as to whether a mental health concern could
be part of the picture.
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want to agree how best to respond to a crisis, and
what adjustments you could make to the job on a
permanent basis.
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Employer checklist for creating
mentally healthy workplaces
Value mental health and wellbeing as core assets
of your organisation
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Support the development of compassionate and
effective line management relationships
Address discrimination
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Value the diversity and transferable skills that
lived experience of mental health problems bring
and support disclosure
• Include mental health in diversity and
inclusion strategies, and recognise the mental
health component of wider equality initiatives.
• Ensure your business creates opportunities
to link with employability providers to enable
people with mental health problems to join
your workforce.
• Give people positive reasons to disclose by
establishing a culture that values authenticity
and openness – this should be led from the
top of the organisation.
• Explore setting up peer support and
mentoring programmes for staff with lived
experience of mental health problems.
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Further reading and resources
Access to Work
Government funded scheme to support employers to
make reasonable adjustments to work
www.gov.uk/access-to-work
Acas
Conciliation service, providing briefings, training
and support on conflict at work , discrimination and
dispute.
www.acas.org.uk
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Mental Health Foundation resources
How to... guides
Short, evidence based guides on Sleep, Exercise,
Mindfulness, Exercise, Stress Management, Later Life,
and Anxiety
www.mentalhealth.org.uk/howto
Be Mindful Online
Online, evidence based Mindfulness Based Cognitive
Therapy/Stress Reduction course available to individuals
and businesses
www.bemindfulonline.com
In Scotland
Fit for Work Scotland
Scottish Government funded Occupational Health
Support
fitforworkscotland.scot
SeeMe at Work
National anti-stigma programme co-delivered by the
Mental Health Foundation and SAMH
www.seemescotland.org/workplace/see-me-in-work
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References
1. Mental Health Foundation. (2016). Added Value: Mental
health as a workplace asset. Mental Health Foundation:
London. Available online at www.mentalhealth.org.uk/
addedvalue [Accessed 03/10/17]
2. Oswald, A.J., Proto, E., & Sgroi, D. (2015). Happiness and
Productivity. Journal of Labor Economics, 33 (4), 789-
822. doi: 10.1086/681096
3. Mental Health Foundation. (2017). Surviving or
Thriving? The state of the UK’s mental health. Mental
Health Foundation: London.
4. McManus, S., Bebbington, P., Jenkins, R., & Brugha, T.
(Eds.) (2016). Mental health and wellbeing in England:
Adult Psychiatric Morbidity Survey 2014. Leeds: NHS
Digital.
5. Chesney, E., Goodwin, G. M. and Fazel, S. (2014). Risks
of all-cause and suicide mortality in mental disorders: a
meta-review. World Psychiatry, 13, 153–160. doi:10.1002/
wps.20128
6. Mental Health Foundation. (2016). Added Value:
Mental health as a workplace asset. Mental Health
Foundation: London.
7. Holt-Lunstad, J., Smith, T.B. & Layton, J.B. (2010).
Social Relationships and Mortality Risk: A Meta-analytic
Review. PLoS Med, 7 (7). http://dx.doi. org/10.1371/journal.
pmed.1000316
8. Cohen, A. (2002). A Survey of PCGs. London:
Sainsbury Centre for Mental Health.
9. Royal College of Psychiatrists (2014). Talking to your
GP about a Mental Health Problem. Available at: www.
rcpsych.ac.uk/healthadvice/treatmentswellbeing/
talkingtoyourgp.aspx [Accessed 30/10/15].
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10. NHS Choices (2014). Raising Low Self-Esteem.
Available at: www.nhs.uk/livewell/mentalhealth/pages/
dealingwithlowself-esteem.aspx [Accessed 30/10/15].
11. Mental Health Foundation. (2016). Added Value:
Mental health as a workplace asset. Mental Health
Foundation: London.
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We hope you found this booklet
informative and useful.
www.mentalhealth.org.uk/donate
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The Mental Health Foundation
Good mental health for all
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mentalhealth.org.uk
Facebook: mentalhealthfoundation
Twitter: @mentalhealth
Instagram: mentalhealthfoundation
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