Also, doctors in the lower mainland are partnering with Registered Clinical Counsellors and therapists to offer more comprehensive treatments. In fact, I work alongside a team of physicians in Abbotsford, BC who will refer their patients to myself before sending them to a Psychiatrist. Although, some patients need medical treatment for their mental health, all of them benefit from talk therapy or a combination of medical treatment and talk therapy. These are just a few examples in how our society is acknowledging the importance of mental health in specific systems, but what about in the workplace?

 

As a therapist I work mostly with adults and many of my clients have shared their feelings about mental health in the workplace. Unfortunately for many, the workplace is a stress/anxiety inducer or accelerator. Although, there are many workplaces who have implemented increased breaks and mental health days, there is more that we can be doing to help make the workplace a more inclusive place.

 

What can we do to improve our working environments so that they are more mental health inclusive? In this article I will share strategies that you can implement as an employer or employee in bettering your workplace and mental health. I’ll also highlight how to take better care of ourselves and be conscious about our self-care and self-love. 

 

Good health cannot simply be measured by what one eats or how much one exercises. Good health must also be measured by what one is thinking or feeling. Therefore, it is imperative to create safe spaces to have open conversations about how we are feeling and what we are thinking, it is just as important as having discussions about our physical health. If we can openly discuss what we are doing to help our physical health, we should be doing the same when it comes to our mental health. For example, “I recently joined a new gym, I feel healthier after exercising.” should be considered as the same thing as “I recently started therapy and it is helping me sort through my thoughts and feelings.” Open discussions about how we are feeling and what we are thinking should be had more often in the workplace, because for many of us, large portions of our days are spent at work; in fact, the average person will spend 90,000 hours at work over a lifetime. (Dillard, A. 2007)

 

The pandemic impacted billions of people worldwide in various ways. Particularly, in first-world countries, it brought more awareness to mental health in the workplace. Employers and employees were forced to navigate how to work from home, and now with covid slowly ending, many workplaces are expecting employees to return to the office. For many, these transitions have been challenging and effected their mental health. Additionally, during the pandemic I noticed many new clients reached out for therapeutic help. Pre-Covid mental health awareness was on the rise but once the pandemic started, we did not have time to brace ourselves, many of us had to jump feet first with our eyes closed. 

 

Throughout the pandemic, the Canadian government did increase its budget for mental health care, but as noted by the Canadian Mental Health Association, the mental health system has seen decades of chronic underfunding. The current system in Canada is based on responding to crisis, and to meeting the acute care needs of people with severe mental illness. Earlier access to services at the community level can prevent individuals from needing more costly and lengthy intensive interventions down the road. According to, Michael Radano, BCACC Executive Director, increased and sustained federal funding directed to community-based mental health organizations to support the mental well-being of all Canadians is required.

 

Employers need to talk about mental health in the workplace. It is really that simple. When you are in a position of power, others listen, believe it or not your employees will reciprocate and mirror the energy and attitudes you set in the workplace. The mental health conversations cascade down an organization in the most positive way, if you feel you are going to make people uncomfortable by speaking about mental health, you are wrong. By starting the dialogue, you give your employees the opportunity to be open about their mental health. Additionally, if they are unwell, they are more likely to approach you about their situation versus calling in sick, by tackling the issue, you as the employer can take the right steps for your employee as well as your business. 

 

The system has failed employers as well because they too have constant pressures to hit targets, grow their business and make sure their employers are healthy/content/happy/motivated so they can do their share of the work. At the same time, these pressures are passed down to the employee, this becomes a trickle-down issue affecting everyone’s mental health. Essentially, it’s a vicious cycle. But imagine if employees could openly share and speak about a mental health crisis knowing they’ll be supported, imagine the positive effects that could yield for productivity, workplace culture and your overall business? That is exactly the type of culture we need to implement in the workplace. 

 

When this happens, everyone works collaboratively to complete tasks, these moments become synergistic, and we begin to witness a beautiful culture of trust forming in a workplace. Implementing a progressive and positive culture in a workplace safely can be challenging and for this reason I highly recommend working with a therapist. Therapists who have experience and training in implementing mental health awareness in corporate/business structures can be hired to come in for a day and do a crash course on mental health awareness and inclusion in the workplace. It is a small investment that generates a large return.

 

As an employer it is beneficial to get training in how to spot the signs of poor mental health and have a protocol in place for managers as well on how to approach an employee who may be struggling. The best way to receive guidance on how to go about this, is by seeing a therapist who will help you identify the symptoms of mental health and know what to say to your employees and how to say it. We need to be having more deep meaningful conversations with people in our lives and remember having these types of conversations do not create an imbalance between the employer/employee relationship, in fact this type of approach strengthens it.

 

By opening the dialogue for mental health in the workplace you are proving to your employees that it is just as important to heal and get better from mental health challenges as it is from a cold or flu. It is also important to emphasize within workplace policies that, taking a ‘sick day’ for reasons such as feeling stressed, overwhelmed, anxious, or depressed are valid for an absence. When we give ourselves or our employees the right to tend to mental health in its early stages, we are taking preventative measures. 

 

Simple Mental health Strategies to Implement in the Workplace 

 

• Everyone in a workplace can benefit from doing a check-in with themselves before coming to work. This looks and sounds like asking yourself, “how am I doing today emotionally, mentally, physically, and spiritually?” If you feel you are lacking energy in either of these areas, plan on how you are going to refuel yourself. 

• Employers, it is imperative that you try and ask each employee how they are doing.  One-on-One check-ins can make a positive impact in the relationship between you and your employee and create for a much more positive and safe work environment. These check-ins should be done in a safe space, seated with a focus on eye contact.

• Have a staff meeting at least once a week where everyone has a chance to check-in on how they are doing. For example, “share one thing you are grateful for today and one thing you are proud of accomplishing this week at work.”

• Do team building activities together as it helps foster healthy work relationships.

• Celebrate inclusivity! We live in a beautiful country where people come from different cultural and ethnic backgrounds. Make note of what is meaningful to your employees. For example, if you have a South Asian staff member allow them to leave early or take the day off on Diwali. 

• How to remain productive at work and take care of your mental health?

  • Break your work into smaller tasks.

  • Write a to-do list and mark items as you complete them.

  • Focus on planning one week at a time. 

  • Take Breaks! Go for a walk.

  • Pause and breath. Sometimes we hold our breath without even realizing. Taking a few deep breaths every hour helps.

  • Create an inspiring work environment with pictures of loved ones, art, plants, diffuser, etc.

  • Open a window make sure you are getting fresh air.

• Hire a therapist to do a group mental health workshop. This is a service I offer, and I have received good feedback from clients on how it helped “break the ice” about mental health discussions and managing stress in the workplace.

• The four agreements is a foundational way of living to create healthy change in your life! 

  • Author: Don Miguel Ruiz (I encourage you to hang this image in the staff room or other areas of the office, it is a great reminder for employers and employees to stay focused on what matters!)

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The Workaholism Motto is Slowly Killing Us

 

It is time to ditch the workaholism motto, according to the Harvard Business Review, workaholism characterizes much of North American culture and has only been exacerbated by the challenges of the pandemic, leading to increased employee burnout.  

 

Greenwood, K. and Anas, J. (Harvard), state that, although employers have responded with initiatives like mental health days or weeks, four-day workweeks, and enhanced counseling benefits or apps, they are not enough. Employees need and expect sustainable and mentally healthy workplaces, which requires taking on the real work of culture change. Furthermore, it is not enough to simply offer the latest apps or employ euphemisms like “well-being” or “mental fitness.” Employers must connect with what they say to what they do. 

 

A common issue that can arise in a workplace when mental health is being dismissed is toxic positivity. 

 

What is Toxic positivity? It is an obsession with positive thinking. It is the belief that people should put a positive spin on all experiences, even those that are profoundly tragic.

Toxic positivity can silence negative emotions, demean grief, and pressure people to pretend to be happy even when they are struggling. In some cases, it may be self-imposed, here are some examples of toxic positivity as seen in workplaces:

• Labeling people who always appear positive or do not share their emotions as being stronger or more likable than others. 

• Urging people to thrive no matter what adversity they face. For example, suggesting that someone should use the extra time at home during the pandemic to develop new skills.

• Brushing off someone’s concerns by saying, “it could be worse.”

 

Why is Toxic Positivity dangerous? Generally being positive is a great outlook. However, a person who believes that they must only be positive may not address underlying mental health issues.

 

In that case, is it ok to be negative? Humans feel a wide range of emotions, each of which is an important part of well-being. Anxiety, for example, may alert a person to a dangerous situation or a moral qualm, while anger is a normal response to injustice or mistreatment. Sadness may signal the intensity of a loss. Not acknowledging these emotions means ignoring the actions they can inspire. Moreover, failing to talk about them will not make them go away. Most people need help to deal with their emotions from time to time. 

 

Research shows that talking about emotions, including negative emotions, may even help the brain better process feelings. One study found that labeling and talking about emotions reduced the strength of certain brain pathways associated with those emotions. This finding suggests that talking about feelings may make them feel less overwhelmed. 

 

In a nutshell, it’s okay to feel negative, the same way it is okay to feel happiness, sadness, anger, or anxiety. It’s all a balance that requires us to acknowledge these emotions. 

 

Mental Health Awareness in the Workplace – Begins and Ends in your Home

 

We can only help others if we take care of ourselves first. Take the time you need to replenish, rejuvenate, and refuel. Self-care is not always going to the spa, or spending money, it can be as simple as incorporating some of the following techniques and above all giving yourself the permission to relax and unwind. Investing in yourself may be the most profitable investment you ever make. It yields not only future returns, but a lifetime of dividends. 

 

Here are everyday techniques to support your emotional and mental health so that you are coming into work with a positive mind set.

 

Rest  

• Practice a wind down routine before bed to signal to your body that it’s time to relax.  

• Turn off screens, set your phone to ‘do not disturb’, take a warm bath, meditate, journal, listen to a relaxing audio book.

• Keep your sleeping space as clutter free as possible.

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Unplug

Technology adds a lot of benefits to our lives, but as long as we learn to balance its features. Here are five reasons to unplug. 

• Powering down helps remove unhealthy feelings of jealousy, envy, and loneliness.

• Powering down combats the fear of missing out (FOMO). 

• Solitude is harder to find in an always connected world. Solitude grounds us. 

• Life is happening right in front of you, live in the present and not behind a screen.

• Powering down promotes creation over consumption. Essentially most of our time is spent in one of two categories — creating or consuming. Certainly, technology can help contribute to creation, but most of our time is spent consuming. 

 

Healthy Diet 

• Enjoy a diet rich in whole foods, avoid chemicals and additives. I recommend a plant-based diet. Start slowly, remember a diet is a marathon not a sprint. 

• Drink LOTS of water, limit caffeine, alcohol and refined sugars.

 

Have Fun

• Keep a journal.

• Spend time with family and friends.

• Identify things that make you happy and dedicate time to them. (walks, gym, reading a book, podcasts etc.) 

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Meditation/Mindfulness Practice

• Start each day with a few moments of mindful breathing or meditation. Clear your mind and be still, sit with your breath. Set an intention for your day. Release stressful anxious thoughts.

 

Self-Love

• Love yourself as you are - practice daily mantras and positive affirmations. (a therapist can help with this if you’re unsure in how to begin)

• Avoid comparison - curate your social media feed to reflect accounts that are positive and make YOU feel inspired!

 

Support & Community

• Reach out to friends and family members to stay connected, let your network know when you need help.

• Contribute to your community. 

 

Self-care is exactly what it sounds like, caring for yourself. Basically, it’s about being as kind to yourself as you would be to others. It’s partly about knowing when your resources are running low and stepping back to replenish them rather than letting them all drain away. 

 

However, it’s important to note that not everything that feels good is self-care. We can all be tempted to use unhealthy coping mechanisms like drugs, alcohol, over-eating, and risk-taking. These self-destructive activities help us to regulate challenging emotions, but the relief is temporary.

 

With all of life’s challenges you may be having trouble balancing your long list of responsibilities. You might be stressed and have difficulty managing and processing all your feelings. It may be possible you're not dealing with them in the most effective ways—a counsellor can help you navigate your feelings and provide you with tools to manage them. You may have thought about seeing a counsellor at one point or another. Perhaps you talked yourself out of it or convinced yourself that if you just wait a little longer, the problem might go away. Maybe you’re still questioning if you should talk to someone but aren’t sure if it’s a priority for you right now. Knowing when to see a counsellor can be challenging sometimes, the key is to listen to your inner wisdom, what is your intrinsic self telling you? 

Counselling is a continuous process of unlearning, learning, and relearning that is aided by a professional. Although talking and sharing your experiences is a big part of counselling, that’s not all there is to it. A Counsellor is there to give you a new perspective and to guide your journey. It is important to note that a trained professional is better equipped to provide tools necessary to get you to a place of healing and relief. Venting to a friend may make you feel better but speaking with a Counsellor will help you make long-term and real changes to keep you on a path of healing. If you’re struggling, search for a therapist through www.psychologytoday.com - a platform to find a certified counsellor who will fit what you’re looking for.

 

Esha Shoker MA, RCC

 

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References:

(Dillard, A. 2007) https://www.gettysburg.edu/news/stories?id=79db7b34-630c-4f49-ad32-4ab9ea48e72b

 

(Radano, M. 2021) https://bcacc.ca/reflections-on-world-mental-health-day-2021/

 

(Greenwood, K., Anas, J. 2021- It’s a New Era for Mental Health at Work)  https://hbr.org/2021/10/its-a-new-era-for-mental-health-at-work 

 

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