Mental health in the workplace is a crucial issue for the well-being of employees (including executives and managers) and the performance of organizations. As professionals, it's essential to know and apply proven strategies for preserving and improving our mental state in the workplace. Here are a few tactics based on psychological principles to protect your mental health at work.
1. Establish clear boundaries between professional and personal life
Segmentation Theory(link) suggests that strict separation of work and personal life can reduce stress and increase job satisfaction.
Practical strategy : Set fixed working hours and stick to them. Use tools such as the " Do not disturb " on your phone and computer to avoid interruptions outside working hours. We encourage you to discover more tools on this subject in our other articles on similar subjects. We encourage you to discover more tools on this subject in our other articles on similar topics:
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2. Use of Mindfulness techniques (Mindfulness)
Mindfulness is a practice supported by numerous studies to reduce stress and improve general well-being.
Practical strategy : Integrate mindfulness breaks into your working day. For example, devote 5 minutes every hour to breathing exercises or guided meditation to refocus your attention and reduce anxiety. We encourage you to discover more tools on this subject in our other articles on similar topics:
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3. Applying the principles of self-determination theory
This theory, developed by Deci et Ryan, highlights the importance of three fundamental psychological needs:
- autonomy;
- competence;
- and social relations.
Practical strategy : Take the initiative in your tasks to increase your sense of autonomy, regularly ask for and give constructive feedback to reinforce your competence, and take part in team-building activities to improve interpersonal relations.
4. Proactive stress management by identifying and adapting stress factors
According to Lazarus and Folkman's transactional theory of stress, Stress is the result of an interaction between the individual and his or her environment, and depends on the perception and evaluation of stress factors.
Practical strategy : Identify the main sources of stress in your work environment and develop specific coping strategies, such as reorganizing tasks, clarifying roles, or improving communication with colleagues and superiors. We encourage you to discover more tools on this subject in our other articles on similar topics:
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5. Practicing self-compassion
Self-compassion, conceptualized by Kristin Neff, is the ability to treat oneself with kindness in the face of failure or difficulty.
Practical strategy : In the event of difficulty, take a moment to acknowledge your suffering without judgment, remind yourself that failure, exhaustion and lack of motivation are part of the common human experience, and offer yourself a kind inner speech to encourage you. We encourage you to discover more tools on this subject in our other articles on similar topics:
6. Promoting commitment to work (Work Engagement)
Commitment to work, described by Bakker et Demerouti, is a positive mental state characterized by :
- vigor;
- dedication;
- and absorption.
Practical strategy : Find projects that you're passionate about and that match your skills. Set yourself clear, challenging goals and celebrate small successes to keep you motivated and enthusiastic.
7. Use of cognitive restructuring techniques
Techniques of cognitive restructuring, derived from cognitive-behavioural therapy (CBT), help to identify and modify negative and dysfunctional thoughts.
Practical strategy : Keep a thought diary to detect negative patterns, then replace them with more realistic, positive thoughts. For example, transform ” I'll never make it " to " I can overcome this difficulty with time and effort" .
8. Consultation with mental health professionals
It is sometimes necessary to consult a mental health professional for specialized support.
Practical strategy : Don't delay in seeking help if you're feeling psychologically distressed. Psychologists and therapists can offer personalized techniques and interventions to help you better manage your stress and emotions.
In short...
These strategies, based on psychological principles and research, can significantly improve your mental well-being at work. By integrating them into your work routine, you can create a healthier, more fulfilling work environment for yourself and your colleagues.
We hope you'll find this article useful, and that you'll be able to apply these strategies in your day-to-day work to protect and improve your mental health at work.
We encourage you to give these tips a try, and to e-mail us your results. If you have any questions, please contact us here or visit our Q&A.
