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3 Ways to Increase Mental Health in the WorkPlace

Written by Dr. Group, DC Founder

Mental wellness plays a significant role in the workplace, as it impacts an individual's ability to perform daily tasks, manage workload, and deal with stress effectively. Given the demands of modern jobs, it is common for individuals to experience burnout when they overlook their mental wellbeing. This can result in exhaustion, reduced productivity, and decreased job satisfaction. It is therefore crucial to understand the signs of poor mental health while working.

Recognizing the signs while working

Here are a few common signs of stress in the workplace:

  1. Physical Symptoms

    1. Headaches

    2. Fatigue

    3. Stomach problems

  2. Emotional Changes

    1. Irritability

    2. Anxiety

    3. Feeling overwhelmed

  3. Poor Performance

    1. Inability to focus 

    2. Inability to make decisions and complete tasks

Reclaiming your mental wellness on the clock

By recognizing the manifestation of stress in the workplace, individuals can take appropriate measures to address these issues and protect their mental wellbeing. Good mental health can lead to a better quality of life both in and out of the workplace. Fortunately, there are steps each of us can take to ensure that we create a productive environment that encourages and supports our mental health in the workplace. 

  1. Practice Self-Care

    1. Simply engaging in regular self-care activities such as light exercise, deep breathing, or listening to relaxing music during your lunch break can help to reset your mood and clear your mind.

    2. Tip: Practice box breathing. Box breathing, also known as square breathing, is a simple yet powerful breathing technique that has been used for centuries to reduce stress and anxiety, improve focus and concentration, and promote overall well-being. It is called box breathing because it involves inhaling, holding, exhaling, and holding for an equal amount of time, creating a square pattern with your breath.

  2. Set Boundaries

    1. Setting boundaries can alleviate the troubles of work taking over your life outside of office hours. Avoid checking emails or taking work-related calls during personal time.

    2. Tip: Set clear expectations from the outset of the working relationship. This can include communicating your availability and preferred communication methods. By establishing and communicating your boundaries in a respective and assertive manner, you can create a more productive and respectful work environment.

  3. Take Breaks

    1. Regular breaks throughout the day to relax, recharge, and refocus can play a significant role in reducing stress levels in the workplace. 

    2. Tip: Schedule your break time in advance, add it to your calendar and prioritize it as you would any other task. During your break, fully disconnect from work-related tasks and engage in activity that helps you recharge  and refocus. This could be a short walk outside, listing to a podcast or music, or simply sitting quietly and allowing your mind to rest.


By prioritizing mental wellness in the workplace, individuals can not only improve their own lives, contributing to a more positive and productive work environment for everyone. Remember, taking care of your mental health is just as important as taking care of your physical health. If stress levels become unmanageable or begin to impact daily life, seek professional help from a mental health professional.

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†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.


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