Your Mental Health at Work Matters: Simple Ways to Take Action

We’ve all been there, trying to juggle the demands of work, life, and everything in between. You might have days where you feel like you’re barely keeping it together, with emails piling up and tasks multiplying faster than you can tick them off. I’ve certainly had those days, too, where I sat at my desk, exhausted, waiting for some external change to magically make it all better.

But as we recognize World Mental Health Day, with the theme this year being It’s Time to Prioritise Mental Health in the Workplace, I’ve been reflecting on how much power we actually hold over our own mental wellbeing, even when work feels overwhelming. Yes, companies absolutely need to foster environments that prioritize mental health. But what I’ve learned is that there are small, meaningful actions we can take right now, no matter what’s going on around us, to protect our mental health at work.

So, instead of waiting for things to get better, how can we take back some control? I want to share a few things that have personally helped me and that might resonate with you, too.

1. Carve Out Mini-Moments of Mindfulness

A couple of years ago, I started noticing how frazzled I felt by midday, and I couldn’t figure out why. Then it hit me—I was moving from task to task without giving myself a moment to breathe. We often think we need 30 minutes or an hour to practice mindfulness, but that’s not true. Sometimes just taking 60 seconds to breathe deeply, stretch, or step outside can work wonders.

Now, between tasks on my never ending to do list, I take a quick “reset”—a few deep breaths or a glance outside my window. It’s nothing major, but it gives my brain a chance to pause.

Try this: Set a reminder on your phone to take a few mindful breaths between tasks. Just a minute can help you clear the mental clutter.

2. Turn Breaks into Creative Resets

I used to think of breaks as time to catch up on social media or scroll through my phone. But those kinds of breaks weren’t really refreshing me—they were just filling my head with more noise. Then, I tried something different: creative breaks.

Now, during breaks, I’ll doodle in a notebook, listen to some music, or take a walk around the block. It doesn’t take long, but it’s enough to recharge my mental energy.

What could this look like for you? You don’t have to be an artist! Even something like colouring or listening to a podcast can break up your day in a more fulfilling way.

3. Create a Boundary Ritual

One of the hardest things about work today—especially for those of us working remotely or are solo entrepreneurs—is how work seems to bleed into every other part of life. There’s no “off” switch. I’ve had days where I close my laptop, but my mind is still racing with to-dos.

What helped me was creating a small end-of-day ritual to mark the boundary between work and home life. It could be anything—a quick five-minute stretch, tidying my desk, or even just switching my computer off and moving to a different space. Over time, this simple ritual helped me mentally “clock out” and give myself permission to unwind.

Think about it: How could you signal to yourself that the workday is done? Even something as small as making a cup of tea can help create that boundary.

4. Practice Micro-Gratitude

There was a period when I felt completely overwhelmed with stress, and I struggled to see any positives in my day. But then I came across the concept of micro-gratitude—acknowledging small, everyday moments that bring you joy. At first, I didn’t think it would make much difference, but I gave it a shot.

Now, I make it a habit to recognise three small things I’m grateful for at the end of each day. It could be something as simple as enjoying my coffee or getting a kind message from a colleague. Over time, I realised that these tiny moments of positivity helped balance out the stress.

Give it a try: Start small. At the end of each day, jot down just one thing that made you smile. It can make a big difference in how you approach the next day.

5. Redefine Productivity

For the longest time, I measured my success by how much I got done each day. If I wasn’t constantly ticking things off my to-do list, I felt unproductive. But I’ve learned that productivity isn’t about how much you do—it’s about how well you manage your energy.

I’ve started asking myself not “How much did I accomplish today?” but rather “How did I take care of myself today?” Some days, productivity might mean finishing a big project. Other days, it’s recognising that I need a break. And that’s okay.

You can try this, too: Shift your mindset from doing more to doing what matters. Consider keeping a “done list” to celebrate everything you’ve achieved, including self-care.

6. Build Micro-Connections

Work can sometimes feel isolating, especially if you’re working remotely or in a large organization. I’ve found that micro-connections—those brief, genuine interactions with colleagues—can make all the difference. Whether it’s sending a quick “How’s your day going?” message or sharing something funny, these small moments help foster connection and break the isolation.

A tip: Reach out to a coworker you haven’t chatted with in a while. These little connections can help create a sense of community and support.

7. Embrace Self-Compassion

This one took me a while to learn. We can be our own worst critics, especially when we’re struggling with mental health at work. For a long time, I was hard on myself, thinking I wasn’t doing enough. But I’ve realised that practicing self-compassion is key to maintaining mental wellness.

When I catch myself falling into negative self-talk, I remind myself that it’s okay to have tough days. I’m human, and part of taking care of my mental health is being kind to myself.

Try it: Next time you’re feeling down on yourself, take a moment to say something kind. Treat yourself with the same compassion you’d offer a friend.

Take Charge of Your Mental Health

As we reflect on the importance of mental health in the workplace this World Mental Health Day, let’s remember that while companies have a big role to play, we also have the power to take charge of our mental wellbeing. By integrating small, creative practices into our workdays, we can prioritise our mental health—even in environments that might feel stressful or overwhelming.

You deserve to feel mentally healthy and fulfilled at work. So let’s take action, one mindful moment at a time.

If you’re looking for more personalised guidance, Mental Pulse offers coaching sessions and workshops designed to help you navigate mental wellness in the workplace. Reach out today to start your journey towards a healthier, more balanced work life.

Wellness wishes,

Mmakgabo