Spotlight: Mental Health

Jasmin Ali and Ana Carolina Luca de Oliveira

4th January 2024

In a world that often emphasizes physical well-being, the significance of mental health is sometimes overshadowed. Yet, it is a basis of our overall well-being, influencing how we think, feel, and act in our daily lives. In recent years, the importance of mental health has gained increasing recognition, and the conversation surrounding it has evolved from a hushed undertone to an open dialogue. As we navigate the issues of modern life, it becomes more imperative than ever to explore the intricacies of mental health, understanding its nuances, and destigmatizing the challenges that many individuals face. Our jobs often represent a significant portion of our lives, influencing not only our financial stability but also our sense of identity and self-worth. Yet, the workplace can be a doubleedged sword, offering both opportunities for growth and success as well as sources of stress, anxiety, and burnout. I wanted to explore the critical link between mental well-being and the workplace, discussing the challenges and opportunities it presents and providing insights into fostering a mentally healthy work environment with easy-to-use steps.

This month Ana Carolina Luca de Oliveira provides insight into common misconceptions and ways improve well being not only day to day but long term. With her incredible work within DE&I her opinion is not only based on her educational background in psychology but also her work with marginalised groups.

Question 1: What are some common misconceptions and stigmas about mental health and do you know ways to break them down?

Answer: So the most normal and obvious misconception is that therapy should only be for people that have serious mental health issues or people labelled crazy. That's not true. Therapy is great tool for self-knowledge for everyone, and everyone should do it. This basic misconception may actually keep people away from feeling better and tackling sometimes difficult issues. We all experience typical times in life that can be a struggle. People's lives happen independently, so everyone will lose someone in their life, or something that they really wanted, have an intense moment, like having a child or losing one, or even trying to get a new job and changing careers. All of these things can destabilize a person. Recently I read in an article that moving houses is considered the third most stressful thing that can happen to a person's life. I completely get it. The process can drudge up a lot of stuff that you're not expecting. Because you find items you haven’t seen in a while and have to decide what to leave, what to take with you. So of course, it can be stressful. And even though it's a normal thing that we all go through at some point or another in life, people just take those things for granted, thinking that you don't need help to deal with those things. All of us rely heavily on our friends and sometimes they just aren’t equipped to help you.

Question 2: What would you say is the end result of therapy? When does it end?

Answer: I think that it's ultimately case by case and also depends on the type of therapy that you're doing. For instance, behavioural therapy has specific training. So since you’d be tackling something very specific it’s measured by the behaviour subsiding. There are also developed tools through the therapy to break down the behaviour which is more like compartmentalising therapy. Some people like traditional therapy, where you sit and talk and just talk about your life. This can take months and even years. Case by case your therapist can also advise when you can be discharged. I don’t think it’s something people need forever, otherwise it starts to become a crutch, when ideally you should fall into a cycle of self-problem solving so therapy doesn’t just become a dumping ground. You shouldn’t just dump and take what you need from the session, but instead sort through the issues.

Question 3: On tough days what are some coping strategies or self-care practices that you find helpful for maintaining good mental health?

Answer: I love reading. Sometimes it helps to step away from reality because you just need break or to even have a different perspective. I also try something completely different from my routine like painting or watching a program, something that I won't have to think about or will take my mind off the particular thing and topic. Some great examples are also meditation and journaling. Journaling is really powerful as you end up probably writing about the issue and can have similar effects to therapy. I personally tend to find escapism as self-care. This too may seem simple but, I love showering or just having water around you. If my head cannot disassociate from the thing, I find it helpful to shock my body some way. So, a really cold shower does the trick.

Question 4: In your opinion, how can workplaces foster a more supportive and understanding environment for individuals' mental well-being?

Answer: I mean, going above and beyond labour laws is always a good practice. I.e. don't incentivize your employees to work overtime unless you're giving amazing compensation. As an employer they should also be supporting of a healthy work life balance. Not only for your mental health but your productivity and happiness. No human being is focused 8 hours a day. That's not a thing. So, they could incentive eyes breaks, passion projects, and evoke creativity. I also believe as long as the company is pushing you to progress further or allowing you to try different things, they helps greatly in fostering a healthy environment. Giving space to talk about mental health and expressing who you are is vitally important too. I think, especially post of pandemic things became very interesting because we literally live at work. Where you work, you work, where you sleep, you sleep but, it’s very difficult thing to separate them sometimes. Having a good separation between your personal life and work is important, having some time to disconnect, even if it’s something small like going for a walk. With that being said people still will keep an eye on their emails during vacation and to put it simply you shouldn't be working on vacation. Vacation is a time for you to rest, which is really important. I try to be really firm with those lines.

Question 5: What would you suggest to someone who is getting close to burnout or has already been through burnout and ways prevent it from happening again?

Answer: We have an expression in Portuguese that talks about this. Basically, in the Ironsmith's house the skewer is made out of wood. With the idea you provide a service for others that you do not do for yourself. I'm definitely guilty of that. So good tips first and foremost is recognizing that you're getting into that space first time or again. This is also why therapy is important too because the more you know yourself, the more you're in contact with yourself, mentally and physically. The body understands symptoms and things that are starting to show. A good indicator or warning is how comfortable you are going into work. You know on a random Wednesday morning that is unimportant. It’s not the start of the week scares or a nerve-racking project coming up. But if you wake up just thinking oh my God I have to do this again and there's still three more days that I have to do this. That could be a problem. If your feel guilty because you're sick, or you have to take sick days, all of these kinds of things. The wider problem of burnout is it leading to more permanent things like anxiety or depression and not to say that those things are permanent, but they're harder to treat.

Question 6: What mental wellbeing habits served you well in 2023?

Answer: Hmm, well this is a strange one but at the start of the year I change my passwords to my intentions for the year. So, every day I log into something I have a constant reminder. But more practical habits have been visualization and breaking down my day. For example, I add cooking time, lunch, breaks and even the gym into my calendar. I also have this timer I set and put in a different room so when it goes off, I have to physically get up from my desk and walk to turn it off. I noticed during the pandemic I was forgetting about my basic needs, whereas when you’re in the office it’s easier to take breaks. You meet people in the coffee area, and then you have the chat that you're supposed to have in a meeting, and then you don't need to have that chat anymore, so that space opens up. But with that not being possible anymore, you have to schedule time to talk to people so it makes sense to book in these other times too.

My Thoughts

It’s important to note everyone's journey to good mental health is unique and what works for one person may not work for another. I personally explored different approaches and sought professional guidance, but that also took time and finding the right therapist for you is not always a solution. If this isn't an option for you right now, do not shut down. Reach out to friends and family members. Talking about your feelings and experiences can provide instant relief and help you think about new perspectives. Of course, as always, I have 3 tips to help you prioritize you:

• Self-Care: Self-care is not a luxury; it's a necessity for good mental health. Dedicate time to activities that bring you joy and relaxation, whether it's reading a book, taking a walk or even getting a massage. (My personal fav) Make self-care a non-negotiable part of your routine to recharge your mental and emotional batteries.

• Maintain a Healthy Lifestyle: This sounds so simple, but people really don’t make it a focus. A balanced diet and regular exercise have a significant impact on mental well-being. Eating nutritious foods and engaging in physical activity can boost your mood and energy levels. I try to get mine in before work to start the day, but I know not everyone is an early bird.

• Practice Self-Compassion: It can be corny sometimes I know but if you treat yourself with the same kindness and understanding that you would offer to a friend you will for sure see instant changes. The mind also drifts to negative thoughts sometimes so avoid self-criticism and negative self-talk. Remember that making mistakes and facing challenges are part of being human, and they don't define your worth.