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How to be mentally healthy at work

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

Work and stress  

It’s helpful to learn how to manage stress caused by work. If you often experience  feelings of stress, you might be at risk of developing a mental health problem like depression or anxiety. 

Stress can also make your existing mental health problems feel worse. On this page: 

  • How to cope with stress at work 
  • Problems with your workload 
  • Difficult work-life balance 
  • Lack of support in your workplace 

How to cope with stress at work  

You don’t need to cope with stress at work alone. Here are some general ideas you can  try to help you manage: 

  • Understand more about stress. Recognising the signs of stress and learning about  the causes of stress is a good place to start. 
  • Figure out what you find stressful and helpful. You could make a Wellness Action Plan to map out what causes you stress and what keeps you well. Once you know what’s best, talk to your employer. They may be able to make some changes to help you. 
  • Learn different coping techniques. Everyone deals with stress differently, so take time to find methods that work for you. Use them as soon as you start to feel pressure building.
  • Try practising mindfulness. This practice is about focusing on the here and now. It  might help you to find calmness and clarity to respond to stressful situations.
  • Look after your physical health. Eat well and try a gentle activity like going for a walk or doing a chair-based exercise. Our pages on physical activity and food and  mood have more details on how this can help your mental health.

“I try to keep each task short and clear, take breaks when getting tired and be polite,  honest and empathic with the people I work with.” 

Building resilience  

Looking after your wellbeing can help you deal with pressure. In turn, this can reduce the  impact of stress on your life. This is sometimes called building resilience. 

Resilience is your ability to recover or adapt quickly when faced with challenges. By  building resilience, you can better maintain your mental wellbeing when things get  difficult. 

For more ideas on building resilience and coping with work pressure, see our pages  on how to manage stress. 

Managing common stressful situations at work  

If you feel stressed by a certain problem at work, you might not be alone in this. Anyone can experience some of these common stressful situations in the workplace. The important thing is understanding how to manage them. 

Problems with your workload  

  • Ask your manager for help. Discuss your workload with your manager. Try setting  realistic targets and talk about how you can solve the issues you’re having.
    • Try to balance your time. You might be doing too much at once. If you don’t give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done. 
  • Reward yourself for achievements. Rather than only focusing on work that needs  to be done next, reward yourself for tasks you’ve completed. Your reward could be taking a break to read, do a puzzle, chat with co-workers or spend time outside. 
  • Be realistic. You don’t have to be perfect all the time. You might find that you’re  being more critical of your own work than you need to be. Work within your  limitations and try to be kind to yourself.

“I don’t take on too much at one time, little steps are the way. Breathing strategies, having  a mindset and thinking, ‘I can do this!'” 

Difficult work-life balance  

  • Give yourself short breaks. Take these throughout the day, as well as at least half an hour away from your desk at lunch. Spend some time outside if you can.
    • Take some time off. Try to use the holiday you’re entitled to. If things get too much, a few days off or a long weekend can help you feel refreshed. This can even increase your productivity in the long run. 
  • Focus on your life outside work. Nurture relationships with people you don’t work with. Develop interests and skills that you don’t use in your job. This can help you see the difference between your personal life and your working life. 
  • Develop end-of-day habits. Finish your working day by tidying your workspace or  making a to-do list for tomorrow. This can help you switch off from work, especially if you’re working from home. 

Lack of support in your workplace  

  • Find out about services in your workplace. Some organisations have employee  assistance programmes (EAPs) which offer free advice and counselling. Others  have internal support systems such as mentoring or buddy systems. 
  • Tell someone that you feel unsupported. You should be able to discuss this with  your manager. If you feel you can’t talk to them, speak or write to someone else.  This could be your human resources department or trade union representative, if you have one. 
  • Develop good relationships with your colleagues. Connecting with people you  work with can help build up a network of support. Having connections with co workers can also make work feel more enjoyable. 

“My work has become a strong support system. My work colleagues have become like  family and there is a mutual respect in how we treat one another.”

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Work and stress

Work and stress  

It's helpful to learn how to manage stress caused by work. If you often experience  feelings of stress, you might be at risk of developing a mental health problem like depression or anxiety. 

Stress can also make your existing mental health problems feel worse. On this page: 

  • How to cope with stress at work 
  • Problems with your workload 
  • Difficult work-life balance 
  • Lack of support in your workplace 

How to cope with stress at work  

You don't need to cope with stress at work alone. Here are some general ideas you can  try to help you manage: 

  • Understand more about stress. Recognising the signs of stress and learning about  the causes of stress is a good place to start. 
  • Figure out what you find stressful and helpful. You could make a Wellness Action Plan to map out what causes you stress and what keeps you well. Once you know what's best, talk to your employer. They may be able to make some changes to help you. 
  • Learn different coping techniques. Everyone deals with stress differently, so take time to find methods that work for you. Use them as soon as you start to feel pressure building.
  • Try practising mindfulness. This practice is about focusing on the here and now. It  might help you to find calmness and clarity to respond to stressful situations.
  • Look after your physical health. Eat well and try a gentle activity like going for a walk or doing a chair-based exercise. Our pages on physical activity and food and  mood have more details on how this can help your mental health.

"I try to keep each task short and clear, take breaks when getting tired and be polite,  honest and empathic with the people I work with." 

Building resilience  

Looking after your wellbeing can help you deal with pressure. In turn, this can reduce the  impact of stress on your life. This is sometimes called building resilience. 

Resilience is your ability to recover or adapt quickly when faced with challenges. By  building resilience, you can better maintain your mental wellbeing when things get  difficult. 

For more ideas on building resilience and coping with work pressure, see our pages  on how to manage stress. 

Managing common stressful situations at work  

If you feel stressed by a certain problem at work, you might not be alone in this. Anyone can experience some of these common stressful situations in the workplace. The important thing is understanding how to manage them. 

Problems with your workload  

  • Ask your manager for help. Discuss your workload with your manager. Try setting  realistic targets and talk about how you can solve the issues you're having.
    • Try to balance your time. You might be doing too much at once. If you don't give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done. 
  • Reward yourself for achievements. Rather than only focusing on work that needs  to be done next, reward yourself for tasks you’ve completed. Your reward could be taking a break to read, do a puzzle, chat with co-workers or spend time outside. 
  • Be realistic. You don't have to be perfect all the time. You might find that you're  being more critical of your own work than you need to be. Work within your  limitations and try to be kind to yourself.

"I don't take on too much at one time, little steps are the way. Breathing strategies, having  a mindset and thinking, 'I can do this!'" 

Difficult work-life balance  

  • Give yourself short breaks. Take these throughout the day, as well as at least half an hour away from your desk at lunch. Spend some time outside if you can.
    • Take some time off. Try to use the holiday you're entitled to. If things get too much, a few days off or a long weekend can help you feel refreshed. This can even increase your productivity in the long run. 
  • Focus on your life outside work. Nurture relationships with people you don't work with. Develop interests and skills that you don’t use in your job. This can help you see the difference between your personal life and your working life. 
  • Develop end-of-day habits. Finish your working day by tidying your workspace or  making a to-do list for tomorrow. This can help you switch off from work, especially if you're working from home. 

Lack of support in your workplace  

  • Find out about services in your workplace. Some organisations have employee  assistance programmes (EAPs) which offer free advice and counselling. Others  have internal support systems such as mentoring or buddy systems. 
  • Tell someone that you feel unsupported. You should be able to discuss this with  your manager. If you feel you can't talk to them, speak or write to someone else.  This could be your human resources department or trade union representative, if you have one. 
  • Develop good relationships with your colleagues. Connecting with people you  work with can help build up a network of support. Having connections with co workers can also make work feel more enjoyable. 

"My work has become a strong support system. My work colleagues have become like  family and there is a mutual respect in how we treat one another."