Looking after your mental health

Look for signs, or ‘red flags’ that you, or people around you, are feeling stress or pressure. Different people respond to stress in very different ways, it may or may not be easy to spot. Look out for changes or patterns over time.

Changes in work performance?

• Missing deadlines or struggling to juggle
• Struggle to plan or make decisions
• Less energy or slower work pace

Changes in work relationships?

• More tension or conflict with others
• Finding it harder to get on with others
• Louder or less sociable

Changes in attitude and behaviour?

• Feeling less motivated
• Working less or more hours
• Absent more often
• Focused on what’s wrong with things
• Being sensitive to criticism
• Lacking confidence
• Overreacting easily
• Not taking any annual leave

Changes in general health?

• Suffering more with headaches, aches and pains or permanent cold
• General tiredness or problems with lack of sleep

Immediate ways to reduce stress or pressure, or get extra support, could be:

• Change work tasks or responsibilities, where possible
• Review priorities and focus on important and urgent work
• Delegate work if it makes sense to do so
• Change your work environment if you can
• Consider seeking support from others

Action planning:

• Do it now
• Be specific and practical
• Prioritise the biggest sources of stress or pressure
• Discuss it with anyone it affects
• Get support from others
• Keep track of how things progress

If you’re experiencing stress or pressure, talking to someone can really help. And if you spot someone showing signs of stress, talking and listening makes a big difference. Here are some tips for supporting people;

Just asking how they’re doing can go a long way:

• Take their lead - they might not want to talk about it, and that’s okay. 
• If you have a good relationship, and it feels appropriate, you might help them consider what changes they (or their employer) could make to support them and manage their stress.
• When asking someone how they’re doing, you might want to do this away from other people.
• Small acts of kindness, like sending them a quick message, can help them feel supported.
• Share some of your own experiences and feelings - this helps build trust and can make the other person feel its ok to share, and that you ‘get’ what they’re feeling.
• Confidentiality and reassurance - make it clear that anything they share remains confidential between you. Reassure them you are there to support them.

Skills to use & do...

ShapeActive listening: Really listen.

This sounds obvious but can be hard to do! Choose a time and place where you won’t be interrupted or distracted. Show you are listening by using body language (such as nodding and keeping eye contact), and making comments to show or check you understand them

Pause:

Leave time and space for the person to think. Don’t rush them to respond. It’s tempting to fill the gaps but leaving pauses before questions or comments can help them think

Show empathy and genuine interest:

Be warm and accepting. Simple comments like ‘I understand’ make a big difference

Ask open questions:

To find out more, for example:

• How are you feeling?
• How are you at work at the moment?
• What are your thoughts about…

You don’t need to give them answers:

Showing support does not have to mean solving problems. You don’t need to give advice, listening and talking makes a big difference. If you feel comfortable, you might help them talk through their options so they can decide what they want to do next