What do you do when you are overwhelmed with stress from work and it starts to take a toll on your mental health?
Whatever answer comes to your mind, just hold on to your thoughts while we walk through some steps together.
Recently, a beautiful lady, a marketing employee of a bank in Ikorodu, Lagos State, Amarachi Ugochukwu, committed suicide inside her office.
Among the things she wrote on her suicide note, what caught my attention was ‘my figures are low’. We all know the demands that come with marketing roles in banks, but not everyone might understand the frustration of being unable to meet up.
One lesson I took from this incident is the need to ensure one’s mental health is balanced when faced with work pressure. Whatever needs to be done to achieve that has to be done.
Here are some tips to help safeguard your mental health in a high-pressure work environment.
1. Set realistic goals
You can break down your tasks into smaller, manageable goals, pioritise tasks based on importance and deadlines, and avoid overcommitting yourself.
2. Manage your time
Create a schedule or to-do list to organise your day; allocate specific time slots for work and breaks; and learn to say no to additional tasks when your plate is full.
3. Take breaks
Regular short breaks can improve productivity and focus. Use breaks to stretch, take a walk, or practice deep breathing exercises.
4. Establish boundaries
Set clear boundaries between work and personal life; avoid checking work emails or messages outside of working hours.
5. Learn to delegate
Delegate tasks when possible to lighten your workload, trust your colleagues, and share responsibilities.
6. Communicate openly
Communicate with your supervisor about your workload and stress levels. You can also discuss realistic expectations and deadlines.
7. Seek support
You should talk to friends, family, or colleagues about your feelings; consider seeking professional support, such as a therapist or counselor.
8. Healthy lifestyle
Prioritise regular exercise to reduce stress and improve mood, maintain a balanced diet, stay hydrated, and ensure adequate sleep for mental and physical recovery.
9. Celebrate achievements
Acknowledge and celebrate your accomplishments, no matter how small; reflect on your successes to boost your self-esteem.
10. Learn to manage perfectionism
Aim for excellence, but recognise when something is ‘good enough’; accept that not everything needs to be perfect.
11. Take time off
Use your vacation days and take time off when needed. Disconnect from work during holidays to recharge.
12. Regular check-ins
Periodically assess your mental well-being and adjust strategies as needed. Consider journaling to track your emotions and identify patterns.
Remember that everyone’s situation is unique, and it is essential to find strategies that work best for you. If you find yourself consistently struggling, seeking professional help is a sign of strength, not weakness.
Photo source: Stefamerpik
