Wondering How To Improve Your Mental Health At Work? Try These 7 Expert Tips

Mental health in the workplace has emerged as a critical concern, especially following the challenges brought about by the pandemic, inflation, political unrest, among other stressors. According to Mind Share Partners' 2021 Mental Health at Work Report, there has been a significant increase in mental health issues among employees. The report reveals that 76% of respondents experienced at least one symptom of a mental health condition in 2021, a notable rise from 59% in 2019. This stark increase underscores the urgent need for workplaces to prioritize mental well-being.

Addressing this, Nikita Barretto, a Psychiatrist who works at Dubai Community Health Centre has identified several strategies that individuals can adopt to enhance their mental health at the workplace. Read on and follow!

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1. Organise Your Workspace

Creating a personalised and organised workspace can significantly reduce stress and improve productivity. Psychiatrist Nikita Barretto suggests that a well-arranged space where everything is easily accessible can foster a stronger connection to work and minimize stress levels.

“Creating a more personalised space and a well-organised space where everything is accessible can create a sense of connection with the workspace, but at the same time can make it easier to, you know, get things and to complete tasks when required,” she said.

2. Take A Break


“I know sometimes it's not realistically possible but most of us nowadays have these smartwatches and just a reminder to get up out of our chair to stretch a little bit, go to the washroom, splash some water on our face, every hour or two is extremely helpful,” Ms Barreto shares. Sometimes we don't realise thow long we’ve sat on that chair and that takes a toll on our body but our mind as well. Taking a break every hour or two is very important to stay focussed and stress-free at work, said Ms Barreto.

3. Incorporate Breathing Exercises

Incorporating breathing or mindful exercises during these breaks can further benefit mental health. Setting alarms for mindful exercises, such as the five senses exercise, provides a much-needed pause to refresh the mind.

“One thing I get my clients to do is set an alarm to do breathing exercises. This can be at your desk, terrace, balcony, or even in the washroom. This is very helpful as it gives your brain a pause during the day, and helps refresh your mind as well.”

4. Have A Work Ritual

Establishing rituals at work, like starting the day with a structured morning routine instead of immediately delving into tasks, can also help pace the day and reduce anxiety.

“As soon as you get to work don't jump on your laptop or computer and start working. Give yourself some time to arrange your to-do list for the day. If you jump right into work, then you're starting with that anxiety and that boom of an emergence of pressure. This way, you’re also setting the tone for the entire day.

Sharing a meal, going to a particular restaurant, or organising a potluck once a week are some easy ways to boost one's mental health at work.

5. Community And Support

Discussing and sharing feelings with colleagues, who often become a second family, can offer emotional support and foster a sense of community. Likewise, recognizing the importance of mental health days and not hesitating to take leave when needed is crucial for preventative mental health care.

“Colleagues become like friends and then eventually like family. So, sharing how you feel, or the difficulties you're experiencing at work, could be very helpful.”

6. Take Mental Health Leaves

We all take leaves for a holiday or when we’re sick. But, did you know taking off to care for your mental health can be as important? “Sick leaves are not just for physical health. Sometimes, taking sick days for your mental health could be more crucial. So, don’t hesitate to take leaves for your mental health.”

7. Set Realistic Expectations


Setting realistic expectations about work deliverables can prevent unnecessary stress and anxiety, especially in high-pressure environments like Dubai. Asking for help, whether from a colleague or a manager, during times of stress is not a sign of weakness but a practical approach to managing workloads and maintaining mental health.

“Most of us in Dubai struggle to set realistic expectations about deliverables. We tend to over-promise what we can do and get into these time crunches, creating stress and anxiety. So, setting realistic expectations with the company and with yourself will help you plan your work better and reduce stress.”

These strategies highlight the importance of proactive measures in supporting mental health within the workplace. As mental well-being becomes a growing priority, adopting these practices can contribute significantly to a healthier, more productive work environment.