7 tips to take care of your mental health in the workplace

The mental health and emotional well-being of workers has become a priority for both organizations and the workers themselves, who are increasingly aware of its importance and their life priorities. So much so that, according to the InfoJobs report "Job Leaving in Spain," 27% of workers considered leaving their jobs in 2022 – a figure that represents a 4 percentage point increase compared to 2021 – with mental health being the main motivation (32%), followed by financial conditions (27%), the desire to pursue something different (26%), and work-life balance (24%). The impact of work on mental health is growing significantly. The Report on Mental Health and Work Benefits published by InfoJobs in 2021 already warned that half of the mental health problems among the employed population were linked to work.

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Organizations must create the necessary conditions to minimize risk factors related to work organization, but it is also important to raise awareness of the benefits of self-care in the workplace . According to the World Health Organization (WHO), self-care is defined as "the ability of individuals, families, and communities to promote health, prevent illness, maintain health, and cope with illness and disability with or without the support of a health professional." In the workplace, this refers to all the attitudes, resources, and decisions we adopt that protect our mental health and prevent burnout , a condition caused by physical and mental exhaustion that leads to chronic work-related stress. Naturally, not everyone has the same personal resources and coping strategies for dealing with adversity; therefore, it is helpful to provide some basic, achievable guidelines.

Self-care guidelines at work

1. Recognize the signs.
   You know yourself better than anyone else and you know when something isn't right. Recognizing the symptoms is the first step in understanding that you need to make decisions about your own health and how to protect it. Employees who suffer from burnout often exhibit some of these signs: physical and mental exhaustion, feelings of frustration at work, negativity and lack of concentration, communication problems with management and other employees, headaches, bowel problems, lack of creativity, mood swings, and so on.
2. Find a balance between your work and your personal life.
   Your job, in and of itself, doesn't define you as a person. What defines you is who you are as an individual, your potential, and your worth. Your work life is only one part of your life and can change overnight.
3. Learn to say No.
   It's very common to take on more tasks than we can handle at work for various reasons: a desire to please others, fear of creating conflict, fear of rejection, or low self-esteem. Not knowing how to say no ultimately impacts our self-esteem, leading to feelings of failure and loneliness.
   It is important to learn to prioritize your own needs, not be afraid of criticism, and do so thoughtfully, giving yourself time to understand how you feel and to articulate a kind, respectful, but sincere response.
4. Disconnect .
   Bringing work home has never been a good idea, but with the proliferation of various communication systems, some people find it virtually impossible to disconnect from work. According to InfoJobs' 2022 Digital Disconnection Report , 75% of Spanish workers answer calls or emails outside of working hours. This situation persists even during vacations: 64% don't disconnect, and one in four people report connecting whenever necessary during their holidays.
   It is important to remember that the right to disconnect is a labor right for all employees, including those who work remotely. Organic Law 3/2018, in Article 88, expressly states that workers "shall have the right to disconnect in order to guarantee, outside of legally or conventionally established working hours, respect for their rest periods, leave, and holidays, as well as their personal and family privacy." To further strengthen this right, in 2021 the penalties for companies that violate it were increased under the Teleworking Law (Law 10/2021).
5. Establish healthy relationships with your co-workers.
   Healthy relationships are based on mutual respect, trust, honesty, support, fairness, equality, respect for individual identity, and good communication. Our ability to empathize with others (colleagues, clients, bosses) and understand their perspectives and feelings on issues will help us establish smooth communication and manage disagreements.
6. Don't skip the pauses.
   Breaks at work are necessary and regulated by the Occupational Risk Prevention Law. It stipulates that full-time employees must have at least two breaks per day: one of 15 minutes each morning and another of 15 minutes each afternoon, in addition to a minimum 30-minute lunch break. These breaks allow us to rest, disconnect, and socialize with colleagues.
7. Maintain healthy habits.
   Maintaining healthy habits is one of the cornerstones of self-care. This includes exercising, eating a balanced diet, avoiding substance use, practicing good hygiene, and maintaining regular sleep habits.