According to Mental Health UK’s ‘The Burnout Report 2024’, 91% of UK employees experienced high or extreme levels of stress in the past year. One in five workers in the UK hit a burning point and needed time off due to poor mental health caused by pressure or stress. The statistics paint a concerning picture of the UK workforce as we’re seemingly turning into a “burn out” nation. It’s utterly important to address these issues head-on and understand how to improve mental health in the workplace.

Burnout can significantly hinder productivity. Distractions, difficulty prioritising tasks, and missed deadlines are common outcomes. Healthy habits that include getting enough sleep, eating a balanced diet, drinking enough water, taking regular breaks and talking to someone can help you become mentally stronger and happier at work.

“Good sleep is as important as diet or exercise in keeping us happy and healthy,” says Professor Kevin Morgan, director of the insomnia research programme at Loughborough University’s sleep research centre. 

Sleep deprivation is identified as one of the most common causes of fatigue in the workplace. Workers who do not get enough sleep are more likely to experience a range of adverse effects on their mental health such as increased stress, anxiety, and depression. They are also prone to make mistakes, become less alert, respond slower, and have difficulty making decisions. Adopt good sleep habits and develop a good sleeping schedule with these 6 tips:

Stick to your sleep schedule. Make sure you’re getting 7 or more hours a night.

Long naps during the day can disturb nighttime sleep. Limit to one hour or less naps and avoid napping late in the day. 

Regular physical activity can improve sleep quality and reduce symptoms of sleep disorders. 

Don’t go to bed hungry or too full near bedtime.

Sleep comes easier with the right environment. Keep your room cool, dark and quiet with earplugs, a fan or air-conditioner, room-darkening shades.

Blue light from electronic screens and devices can interfere with sleep. Avoid artificial sources of blue light such as smartphones, tablet screens, computer monitors, LED TVs and fluorescent light for at least an hour before bedtime. This gives your brain a chance to wind down and send a signal to the body that it’s time to sleep.

According to the International Labour Organization, dietary deficiencies decrease productivity by up to 20 percent. In another study conducted by the Health Enhancement Research Organization (HERO), employees with an unhealthy diet were 66 percent more likely to be less productive than those who frequently ate whole grains, fruits and vegetables. 

A fundamental yet often overlooked step on how to improve mental health in the workplace is to eat a nutritious and well-balanced diet. The essential nutritions will help you sustain both mental and physical well-being throughout the workday.

Start with a simple meal plan and essential pantry staples such as pasta, rice, beans, canned and frozen vegetables. Grocery shopping and meal prep on the weekends will save you tons of time during the busy weekdays. If you’re not a picky eater and don’t mind repetition, consider cooking in bulk, freezing them in smaller portions and reheating for quick but still nutritional weekday meals.

Here are some meal ideas for the week:

For more quick lunch ideas, visit BBC Good Food. There’s over 50 options (vegan available), so there’s something for everyone.

Dehydration can cause headaches and poor concentration. Aim to consume 6-8 glasses of water (or around 1.2 litres in total) per day. Pay attention to how much sugary fizzy drinks and caffeine you consume and how they affect your mood and general well-being. While high amounts of sugar can lead to rapid spikes and crashes in blood sugar levels, caffeinated drinks can produce insomnia, nervousness, irritability and headache. Decreasing the consumption of these may be beneficial.

Taking breaks throughout the day can help prevent burnout. It allows your brain to reset and recharge, preventing mental fatigue and improving the ability to focus.

If possible, step outside for a short walk and enjoy some fresh air. Do some stretches or light exercises to improve blood flow and reduce tension. Take a quick 5-minute break to do something you love, like reading, doing crosswords or listening to a podcast.

Remember that the goal of taking breaks is to rest and recharge. So, choose activities that help you relax instead of those that are stressful or demanding.   

Throughout the year, try to schedule time off to ensure that you always have a break to look forward to. When you’re at home or on vacation, avoid the urge to check in with work. If you find yourself unable to break away, it may be a sign to reassess your workload to reduce stress.

Chatting with someone can help reduce anxiety, stress and depression. It also helps to boost self-esteem and self-confidence. Talking about current events, common hobbies or shared interests can be a great way to connect with others and share your perspective. 

If you’re struggling with mental health issues, it’s important to seek help. A good starting point is to consult with your GP. They can assess your situation, offer advice, and refer you to specialists or other healthcare services if needed. Remember, seeking help is a sign of strength, and there are resources available to support you.

Your employer may offer confidential Employee Assistance Programs (EAPs) that provide free counselling and support. Occupational health support may also be available through your HR service or line manager.

Recognising the significance of mental health, many European countries have implemented programs to promote workplace mental wellbeing. Here are some of the examples:

The UK

Mental Health Charter: A voluntary code of practice providing guidance for employers on how to create a mentally healthy workplace.

Time to Change: A national campaign aimed to reduce discrimination and stigma associated with mental health.

Hands on Scotland: An online resource providing practical information and techniques for anyone working with children and young people. 

Netherlands

Mental Health Plan: A government’s strategy to promote mental health care, including in the workplace.

Stigma Reduction Campaign

Sweden

Mental Health Act

Workplace Health Promotion Programs

Germany

Psychosocial Stress Prevention Act

The German Network for Mental Health (GNMH)

A comprehensive list of mental health associations and organisations in Europe can be found here.

In today’s fast-paced world, it’s easy to become overwhelmed with the constant pressure to succeed. The demands of work can take a toll on your mental health, and disturb your work-life balance. By incorporating healthy habits into your daily routine, you can find a renewed sense of happiness and fulfilment. 

We hope our tips on how to improve mental health in the workplace can empower you and help you thrive at work! Keep following us for more helpful articles.