Do you see a constant decline in your performance at work? Are you unhappy due to management conflicts? Are you worried that your personal problems are affecting your work? Take a moment to think about what’s going on.
More than 600 million people worldwide are victims of depression or anxiety. It is possible that you, your co-workers or perhaps even your boss – could be one of them. If you are constantly forgetting important tasks and finding it difficult to stay on track, it’s time to address problem areas – one at a time.
According to research by Harvard Medical School, the poor mental health of people at work can result in loss of productivity. And it can have grave economic consequences for any organization. According to a WHO study, 12 billion working days are lost to anxiety and depression every year.
Most people want to excel in their careers, make more money, enjoy their work and have a good overall quality of life. But that’s not possible unless they’re managing mental health and productivity problems at an individual level.
So instead of worrying about your performance, use these 5 tips to help you feel good, regain your lost focus and excel in the workplace.
1- Create a positive work environment
Being stressed for long periods can trigger poor mental health. Big workloads, constant long hours and management conflicts are breeding grounds for stress, anxiety, and depression.
It is essential to create a happy and healthy work environment to increase productivity levels. A positive vibe in the workplace will encourage you to work more effectively. Here’s what you can do to contribute towards a positive work environment as an employee;
Engage in meaningful dialog
Make an effort to connect with your team members on a regular basis; whether it is over a quick lunch or during work projects. Establishing caring will motivate you and those around you to collaborate and push things forward as a team.
- Show kindness:Do something kind for someone (especially when they don’t expect it.) Help a teammate with a project, offer someone a treat or snack or simply ask how they’ve been.
- Share gratitude: Write down 5 things you enjoy at work. Share them with coworkers. Inspire confidence.
- Celebrate wins:Find reasons to celebrate. It can be a project milestone, birthday, or new car, etc.
All of this will go a long way in creating an environment that makes people constantly push their barriers to the limit. Also, work together towards eliminating discrimination, harassment, and bullying. Offer complete support to your team members and ask your employer to assign duties that allow everyone to maintain a healthy work-life balance.
All these changes will bring a new sense of positivity in the work culture that will not only improve talent attraction and retention but also boost productivity. It is a win-win for everyone.
2- Quash the stigma
Unfortunately, mental health issues are still talked about in hushed voices. People who experience them are often ashamed and afraid to discuss their symptoms openly. Encourage your colleagues to talk about their problems. But begin by sharing yours. See how you can help your colleagues cope with the challenge.
With so many people facing these problems silently, it is time to quash the stigma and seek the required treatment. According to research by Civic Action, more than half of the working population in the Greater Toronto Area is experiencing some form of mental health issue.
Ensure your own wellbeing by taking an online brain test. Take the results to a doctor for a full diagnosis.
3- Use technology to your advantage
Focusing on one thing at a time is extremely important. With so many interruptions, it’s natural that people fail to focus and deliver – all the while getting stressed, worried and anxious.
Technology plays an important role in our lives. It is impossible to stay away from it in today’s digital era. But continuous pings from social media notifications, mobile device messages and calls can kill creativity and waste energy.
The key is to strike a balance. Set some time aside to check your emails and phone calls. Allow yourself a 10-minute facebook scroll when you complete a task. If you lack self-restraint, block distracting websites like Facebook, Instagram, and Twitter.
4- Practice meditation techniques
Meditation is an excellent way to stay calm and increase focus. Some people think meditation requires you to sit cross-legged and chant ‘Om!’. But taking a few deep breaths to quiet jittery nerves before a big meeting is also a form of meditation.
According to a study by the University of Washington Seattle, HR workers who went through 8 weeks of mindfulness meditation training were found to be more focused on their jobs. They also experienced lower stress and anxiety levels as compared to those who didn’t use any meditation techniques.
If you find meditation difficult, start by practicing single-tasking throughout the day. When its lunchtime, just focus on eating. Don’t use your phone or read the newspaper. Similarly, during meetings, don’t doodle in your notebook. These small changes can bring a huge difference in your focus levels.
5- Reward yourself
It is human nature to thrive off of incentives, so why not do it in the workplace too? If you know there’s a reward awaiting you at the end of every task; you’ll work twice as hard and achieving it will make it feel like a personal victory.
Once you wrap up a report and finish replying to emails, allow yourself to check a social media website or take a small coffee break with a friend.
This frame of mind will keep you moving in the right direction and help you stay motivated.
Mental wellbeing is extremely important. If you want to complete your tasks on time and be more effective at what you do, you must stay on the top of your game.
If you incorporate the methods mentioned above in your daily life, you’ll notice a boost in your productivity levels and fewer sick days. Moreover, what you do outside the office can also impact your productivity at work.
Are you spending regular time with family and friends? Are you pursuing hobbies? Are you exercising and eating healthy? All of these can contribute to your productivity levels to varying degrees.
How do you take care of your mental wellbeing at work and which techniques help you stay focused? Share your tips with us in the comments below: