Positive Mental Health

Did you know that 1 in 4 adults experience mental health problems during their lifetime? 3 in 10 have experienced mental health problems in the workplace, and stress is now the most common cause of long-term absence from work.

Let's explore:

What we can do to help is create a positive environment that promotes mental health, be aware and approachable, be self aware and of help to others. 

Financial impact of mental health issues arising out of employee absenteeism, decreased productive, staff turnover are:

Employers

Over half the costs to employers arise from reduced productivity from individuals with poor mental health in work, and the additional costs from sickness absence and staff turnover.

Government

The cost of poor mental health to government is between £24 billion and £27 billion. This includes providing benefits, falls in tax revenue and costs to the NHS.

UK economy

The cost of poor mental health to the economy as a whole is estimated at between £74 billion and £99 billion per year.

In UK there is the Equality Act and Health and Safety legislation to support people from disability. 

The meaning of 'mental health':

The term ‘good mental health’ means:

• The ability to cope with normal stress
• The ability to work usefully
• Being able to achieve what you are capable of
• Being able to maintain good relationships with others

if you're in good mental health, you can:

• Make the most of your potential,
• Cope with what life throws at you,
• Play a full part in your family, workplace, community and among friends

The mental health spectrum:

• Thriving at work - Example a person having obsessive compulsive personality disorder but is undergoing cognitive behaviour therapy and is thriving at work.
• Struggling at work - When you loose someone close to you
• Ill possibly off work - Depression etc. 

A recent survey conducted by Time to Change, an organisation dedicated to ending the discrimination that many people with mental health problems face came up with a different set of numbers but a similar story. They found that:

9 in 10 people who experience mental health problems face stigma and discrimination, particularly in work, meaning many do not feel they can talk openly with their line manager.

95% of employees would prefer to call in sick with a made-up reason, rather than reveal the truth about their mental health problems.

Fear of discrimination can delay the road to recovery and increase low productivity, absence and cost to the organisation.

Without discrimination the road to recovery is shorter and costs less.

How can you fight stigma?

Get the facts about mental health and about people with mental health problems.

Treat people with mental health problems with dignity and respect.

Avoid labelling people and help others realise when they do.

Don't use words such as "wacko", "schizo", "loony", "psycho", or "nuts" to describe people with mental health problems.

LESS STIGMA

EARLIER HELP

BETTER RECOVERY

Some of the more common mental health conditions

MENTAL WELL-BEING + POOR MENTAL HEALTH

WORK-RELATED STRESS

Sick days and absence

Reduced performance

POOR MENTAL HEALTH

Low mood, stress or anxiety

Upset/irritable

Low energy/preoccupied

Lack of motivation

MENTAL WELL-BEING

Cope with daily stress

Work productively

Positive relationships

Realise our own potential

COMMON MENTAL HEALTH PROBLEMS

Depression

Anxiety

OCD

SEVERE MENTAL HEALTH PROBLEMS

Schizophrenia

Bipolar

Lets look at common ones:

Stress:

Stress isn't always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you're constantly running in emergency mode, your mind and body pay the price. The most dangerous thing about chronic stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you. 

Depression

Everything just feels so hopeless. One feels nothing would ever get better and there's nothing we could do to improve the situation. We loose interest in… well, everything really, there is no energy, you feel worthless and have trouble focusing, making decisions, and remembering things.

Generalized anxiety disorder

Everyone gets anxious sometimes, but for some worries and fears are there all the time so they find it difficult to function and it's impossible to relax. The anxiety is mentally and physically exhausting. It drains your energy, you can't sleep and you are worn out. Sometimes just the thought of getting through the day makes you tense and anxious.

Post-traumatic stress disorder

If you have had an accident and you hear a piece on the news about another accident and start getting flashbacks which quickly turs into nightmares when you sleep, which isn't often. You are scared to get into a car, and is unable to concentrate at work. 

Obsessive compulsive disorder

Having persistent thoughts that you are going to get contaminated by germs and pass the illness on to  kids. Thoughts that wouldn't go away, you know… 

Bipolar disorder, 

Formerly called manic depression. It causes serious shifts in mood, energy, thinking, and behaviour, from the highs of mania on one extreme, to the lows of depression on the other. It's more than just a fleeting good or bad mood that we all have, the cycles of bipolar disorder last for days, weeks, or months. And unlike ordinary mood swings, the mood changes of bipolar disorder are so intense that they interfere with a person's ability to function.

Schizophrenia, 

The most common form of psychosis, a condition in which a person loses touch with reality. Schizophrenia is often referred to, wrongly, as 'split personality'.

Addiction 

When  alcoholism is affecting all aspects of life including health but one is in denial and not yet ready to admit there is a problem.

Eating disorder

Has a preoccupation with being thin and takes over  eating habits, thoughts, and life. One has anorexia and the desire to lose weight is more important than anything else. They loose the ability to see themselves as they truly are. Eating disorder is an attempt to control life and emotions.

Helping people manage stress

Performance fall, poor decision, moody and unpredictable, unexpected leave, difficult to juggle with tasks, difficult to concentrate, putting off challenging work, are signs. 

Short term tiredness is normal. 

Tips for looking after your own mental well-being

POSITIVITY

• Use positive language: In your thoughts as well as in what you say.
• Respond don't react: Slow down. Count to 10 and think twice before you act.
• Look for the best: Look for opportunities in every situation. Practice: when you talk to people about their situations, look for positives too.
• Smile: Keep positive company
• Talk to constructive, helpful and encouraging people as often as you can and definitely ask for support.
• Look on the bright side

Catch yourself when you spend too much time complaining about what you can't change or spend time expecting the worst. Consciously try to re-frame your thoughts.

Here's another technique to help re-educate your brain to pay attention to the good and positive things in your life. At the end of each day, record three good things that happened to you on that day – however small. By the end of the week you may be surprised at how much more positive you feel.

TIME MANAGEMENT

• Set goals: Set realistic daily, weekly and monthly goals and deadlines.
• Identify your prime time: Know when you do different tasks best. Email after lunch?
• Plan in your prime time: Reports first thing? Or email? Easy or harder tasks? Plan your tasks around your prime time.
• Prioritise: Decide when you will do tasks that are both important and urgent before you schedule anything else.
• Use a scheduling tool: Use a planner that you are comfortable with to schedule your day.
• Plan in everything: Schedule time for regular and ongoing tasks such as dealing with email rather than reacting to events and requests.
• Avoid time thieves: Beware of unnecessary meetings and other time thieves.
• Delegate: Learn how to delegate effectively so that you can increase the amount you get done without increasing the amount of time your work.

THINK ASSERTIVELY

• Value yourself: Recognise that your time, needs and rights are as valuable as everyone else's.
• Value others: Recognise that everyone deserves to be treated with dignity and respect – including you.
• Protect your performance: Recognise that you can't perform to your full potential if your needs aren't met.
• Protect your feelings: Realise that you can't control other people's reactions and you're not responsible for them.

ACT ASSERTIVELY

• Say what you mean: Be respectful, professional and try to protect other people's feelings.
• Accept compliments: Don't avoid or deny them. Thank the giver sincerely.
• Use feedback: Ask for feedback and respond positively.
• Admit mistakes: When you make a mistake, focus on fixing it rather than blaming yourself.
• Know your limits: Don't agree to do something if it takes you beyond those limits — the road to hell is paved with good intentions.
• Be professional

Build Resilience

Sleep and relaxation:

Sleep

Getting enough sleep increases your resilience and your ability to cope. If you have trouble sleeping, try:

• Relaxation and breathing exercises
• Regular exercise
• Finding time for hobbies
• Talking to friends

Relax

Relaxing is a skill that many people have to learn! This breathing technique can be done almost anywhere and helps get your stress back under control. Aim to breathe deeply from the abdomen rather than shallowly from the top of your chest. This will get as much oxygen as possible in your lungs. The more oxygen you inhale, the less tense, short of breath, and anxious you feel. Click here for a suggested relaxation exercise.

Exercise

Schedule it!

Exercise regularly. Decide what you are going to do and schedule it. Even 15 minutes a day of exercise like brisk walking can help*.

*If unsure, talk to your GP first

Divert yourself

If things get unusually stressful or you feel angry, even unscheduled exercise can help to distract you and improve your mood.

Sleep better

If you have trouble sleeping, exercising may help you fall asleep more quickly and stay asleep for longer BUT improvements tend to be seen after at least 4 months of regular exercise... and not everyone benefits.

Eat well

Eat a balanced diet

Choose a variety of foods, balancing carbohydrates, oils and fats, proteins, minerals, vitamins and fibre. A colourful plate is generally a healthy plate!

Eat regularly

To keep your blood sugar fairly constant, eat small amounts regularly. 3 meals and 3 snacks.

Manage caffeine

Experiment with your response to stimulants such as coffee or tea and decide whether you should reduce or eliminate them, or drink them at certain times of the day.

Drink safely

Too much alcohol will have long term damaging effects and will affect your sleep and rest.

Avoid drugs

Substance abuse can also have long-term damaging effects and drugs alter your judgements and decision-making capabilities.

Leisure Activities

Balance

By doing more different activities and hobbies, you stimulate other parts of your brain, develop new skills and meet new people.

Make time

It's easy to let work take priority, but keeping yourself healthy is part of work too. You will do a better job if you keep yourself fresh by spending some of your time doing things you enjoy.

See friends

You may not enjoy hobbies, but seeing people, talking and offering each other support is an excellent way of both letting off steam and keeping things in perspective.

Manage Problems:

• Peer support
• Cognitive Behavior Therapy
• Mindfulness
• Online apps
• Join anonymous communities

Managing mental well being at work

• Have pleasant atmosphere
• Create supportive culture
• Be a good manager

Supporting mental health and workplace adjustments

Common sense, empathy, active listening, being approachable

Choose an appropriate place, encourage others to talk, don't make assumptions, keep an open mind, listen, be honest, ensure confidentiality, develop an action plan, encourage the person to seek advice and support, reassure. 

An Action plan can include:

What helps you stay well?

Regular breaks, exercise at lunch, social contact with colleagues.

What support can we offer?

Flexible working, weekly one on ones, better prioritisation, reducing workload.

If we notice the early warning signs, what should we do?

Have a confidential chat.

What time management, communication and other elements of your working style could be adjusted to help?

More written plans, no customer contact, no phone calls.

What can cause issues?

Deadlines, conflict, overload, difficult customers.

What are your early warning signs?

Unpredictable mood, difficulty making decisions.

If you notice the early warning signs, what should you do?

Go for a walk, ask for a chat.

Who should we contact if we feel concerned?

Reasonable adjustment: Anxiety at work, 

Work place environment, hours and pattern, workload, supervisor, support

When on long leave - keep in contact. Encourage to come back gradually as after physical illness.     

Support one another and create Positive mental health of self and others.