How to improve your mental health at work

Written by: Mantasha Reviewed by: Dr. Swati Mishra 23 September 2025

[{"selector":"#anim-62f8b354-8f04-4b62-a40a-999e6a4bf755","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0fe171f8-d9c3-41b2-a6dd-0ccfad66ea9b","keyframes":{"transform":["translate3d(0px, 138.14166%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Work takes up a big part of our lives. When stress piles up, from deadlines, unclear roles, or long hours, it can affect both our mood and our health. Photo Credit: Freepik

[{"selector":"#anim-a5ccb412-5307-47bc-a63a-9a9b19aab6cd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad1ab4b6-ec55-49a8-a9a2-3b01f561fb25","keyframes":{"transform":["translate3d(0px, 202.291%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] The good news: small, steady changes at work can protect your mental well-being. Photo Credit: Freepik

Take real breaks

[{"selector":"#anim-0b13cf1f-508e-4fdb-a5cb-e54d6988d36d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2dac8b64-9cba-4e62-acdc-932729864e06","keyframes":{"transform":["translate3d(0px, 166.57562%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61881a57-3747-45d7-a6dc-b87417a045d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0561bd6-5864-4dbe-8ed3-2ef4fde31408","keyframes":{"transform":["translate3d(0px, 627.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Short pauses help your mind reset. Even a 5-minute walk or stretch can lower stress and boost focus. Video Credit: Pexels

Protect your boundaries

[{"selector":"#anim-0bd47995-af8e-446b-9bac-93a13eff264a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd32e64a-2a75-48b2-943e-57d736e79283","keyframes":{"transform":["translate3d(0px, 146.90347%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d2f72b3-7013-4688-8fa4-a1405eb85f1e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da0ae30e-05ed-40b2-b971-1f904b99e699","keyframes":{"transform":["translate3d(0px, 341.50314%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Try to finish on time. Say no when your plate is full. Keep a clear line between work hours and personal time. Photo Credit: Freepik

Rest and eat well

[{"selector":"#anim-d04a9e27-7062-4aec-86b9-5ec57fdd5a36","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-db687016-ebca-4caf-aa67-8f8ccc6da09d","keyframes":{"transform":["translate3d(0px, 166.57562%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-449d3f8a-521b-4a9e-aba1-702fe1a3d1eb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a29cb80a-8d3f-43b8-b896-16826ad5ba3e","keyframes":{"transform":["translate3d(0px, 627.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Enough sleep and balanced meals aren’t luxuries. They’re fuel for a calmer, stronger mind. Photo Credit: Freepik

Stay connected

[{"selector":"#anim-4aa30c2c-4b04-4df4-bed6-6b33e7437dd1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89468ad8-f69c-4792-b289-e405bb327218","keyframes":{"transform":["translate3d(0px, 166.57562%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2220a21c-4c1b-44b8-be53-b7a0750ede81","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1d31371-7a32-4918-be62-d54bbd5e3ff4","keyframes":{"transform":["translate3d(0px, 627.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Talk to colleagues, share gratitude, or just check in. Feeling supported at work makes hard days easier. Photo Credit: Freepik

Ask for help when needed

[{"selector":"#anim-8d3bf1a5-b115-4270-8178-b8209ce2212d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ebab80d-9af6-476c-b1e4-c7e84d023dcb","keyframes":{"transform":["translate3d(0px, 139.1933%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-747a555d-5da4-4043-aa0a-de7af29c78d7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a51d00db-5123-4f79-9f5f-a01a9f03b38f","keyframes":{"transform":["translate3d(0px, 375.32663%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] If work feels overwhelming, speak with a manager, HR, or use counseling resources. Reaching out is a strength, not a weakness. Photo Credit: Freepik

For workplaces too

[{"selector":"#anim-830e2520-4985-4dc4-8ca2-7aa0afe87b99","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97be3ba6-b480-414e-bc3f-d8f28caf9774","keyframes":{"transform":["translate3d(0px, 134.39876%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9837577a-ac54-41b2-a2a3-da846d4856cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50b3420e-4641-4d35-896a-f362a5dc6aff","keyframes":{"transform":["translate3d(0px, 603.30279%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Employers can help by keeping roles clear, allowing flexible schedules, and promoting open conversations about mental health. Photo Credit: Freepik

Takeaway

[{"selector":"#anim-41baf079-9c50-44a9-94d6-8659c62f2931","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a4fe6e2e-112b-4dda-8ad1-20d062d2476d","keyframes":{"transform":["translate3d(0px, 124.21653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e858113e-772c-4b7e-9174-86616db68571","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fd8e597-0521-4338-b35d-dc22adc37498","keyframes":{"transform":["translate3d(0px, 727.62708%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] You don’t have to change everything at once. Start with one or two small steps, and be patient with yourself. If stress or anxiety feels unmanageable, professional support is always a good next step. Photo Credit: Freepik