You spend a lot of time at work, so checking in with yourself is important for overall wellbeing. Work can have a big impact on your mental and physical health; in both positive and negative ways. In this article we’ll look at ways to overcome lack of motivation, reduce stress, and improve day-to-day happiness.
For immediate mental health support services, call Lifeline on 12 11 14 or Beyond Blue on 1300 224 636.
Why is mental health at work so important?
While there is often an element of stress associated with work, there are times where it can become too much. A common reason for this is when the work demands go beyond what you’re able to do to manage those demands. Or perhaps you’ve returned from a holiday and you’re struggling to get back into the swing of things.
Work stress can be a major contributor to a range of mental and physical symptoms. Physical impacts range from musculoskeletal disorders to gastrointestinal problems, fatigue, elevated heart rate and sleep difficulties. While it might not seem like a big issue, over time this can take a toll on your overall health.
You may also experience psychological symptoms such as burnout, heightened emotions, concentration and memory difficulties, and negative self-worth feelings. You might find yourself feeling anxious, unable to think clearly, and it might be harder to make effective decisions. Everyone experiences stress in different ways and being able to identify your own response can help you better look after your mental health at work.
Why am I feeling unmotivated?
Common reasons people don’t feel happy about going to work include poor conditions, long hours, an unmanageable workload, lack of career development, negative culture, or discrimination and bullying. External factors such as poor sleep, relationship breakdowns, mental illness, or a difficult commute to work can also have a bearing on your motivation.
What can I do to improve my mental health at work?
Every situation is different and will require a personal approach, however there are some general steps you may be able to take to improve your workday.
Recognise the early signs of stress or burnout
If you’re always tired, feeling irritable, struggling to concentrate, or feeling overwhelmed, it may be a warning sign to check in with your mental health. Being aware of these signals early gives you a better chance of addressing the issue before it leads to burnout or other psychological challenges.
Identify the source
Becoming your own observer can be an empowering way to overcome work difficulties. Check in with how you’re feeling and try to identify what specifically is making you feel this way. Notice what you’re thinking, and if there are negative thoughts try to understand why these are crossing your mind. Depending on the cause, you may be able to shift your thinking to be more constructive or take note of it and brainstorm ways to resolve it.
Limit exposure to stress where possible
There may be times where you’re able to minimise exposure to stressors. A common example is to turn off unnecessary alerts and distractions such as email notifications if your role allows. Choose a time to review new messages rather than having them constantly interrupt your day.
You should also practice setting boundaries such as taking your breaks, leaving work at a reasonable time, and limiting work communications outside of regular hours where possible. This is particularly important in work from home setups where the boundaries can blur and cut into your recharge time.
Reach out for support
Connection and communication is so important for wellbeing. There are a range of different ways to seek support. If you’re struggling at work, talk to your friends or family members about what you’re going through. This can help you feel more confident and heard, while also processing and getting other perspectives.
If you’re dealing with an issue that needs to be professionally addressed, make your employer aware of it. This could be issues with working conditions, workplace conflict, workload, or psychological and physical symptoms resulting from the workplace. Employers should provide support and address these workplace issues to help prevent further psychological harm.
Connecting with colleagues can help reduce feelings of isolation and increase a sense of belonging. You could organise check-ins or team catch ups as well as having informal chats around the office.
Make positive lifestyle changes
Sometimes creating positive daily habits can make a meaningful difference and improve your motivation. You might like to be more mindful of doing things outside of work that you enjoy and may have stopped doing. This could be a hobby, sport, or simply catching up with friends. Or perhaps it’s time to try something new. Having something to look forward to outside of work is a great way to establish a better work-life balance and overall happiness. The key is to make these lifestyle habits achievable and sustainable.
Along with this, set boundaries so that you have the time to enjoy these activities. Where possible, reduce any overtime that you are doing to make more room for work-life balance. This is easier said than done, but even an extra 30 minutes or an hour can make all the difference.
Looking after your mental health at work is an ongoing practice, not a one-off fix. Everyone is different and facing their own challenges, so finding what works for you and improves your wellbeing is key.