By Andy Maxwell, BACP
January can be a difficult month for many people, especially when it comes to managing mental health at work. The third Monday of January – on the 20th this year – is often called Blue Monday, as it can feel like the most depressing day of the year. After the festive break, coming back to your old job, surviving the dark, winter days and mounting debt whilst you wait for pay-day, can bring on feelings of deep sadness or even overwhelming depression. And that’s without considering all the other difficulties you might be facing in your family life. Whilst the New Year can offer the promise of fresh beginnings, it can also bring about a deepening sense of pressure, anxiety, and low mood. Feelings like these are symptoms of you having an unmet need, which could be physical – such as a lack sleep, or a poor diet etc., or environmental – such as a lack of job security or bullying at work etc. Whatever the causes are, you have some choices of how to deal with them.
For any professional who wants to attain and maintain well-being and productivity at work it’s important to acknowledge the difficult feelings you’re experiencing, to understand their causes, and explore healthy ways to cope. Below are five tools to help you manage sadness or depression at work. Spending 10 minutes reading them now is a great way to take a little time out of work to improve your mental health. Practice using them regularly and you’ll develop your skills for coping better with difficult times, whenever they occur.
1. Accept your feelings
The first step to coping with any form of mental health challenge is to recognise and accept what you’re feeling. It’s common to experience a sense of sadness or fatigue after holidays, particularly as the energy and joy of the festive season can so easily fade into feelings of isolation and low mood. Rather than ignoring these feelings as insignificant or banishing them as signs of weakness, give yourself permission to acknowledge them as real, normal and meaningful. It’s okay to not feel 100% all the time, and when you’re dismissing your feelings, you’re dismissing part of yourself. Feel your emotions, name them and express how you experience them in your body. For example, “I felt a lump of sadness in my stomach, and now I’m feeling tight anxiety in my chest”. Accepting your feelings is the first step to improving your mental health.
2.Talk to colleagues and friends.
Research backs up the science that the more isolated and disconnected from people we are the sadder we become. That’s why is better to be working in an office than at home. Just being amongst people, and not even talking to them, re-connects us socially and lifts our mood. A workplace also offers plenty of spaces and events to chat with colleagues and friends, and to meet new people within your organisation or in neighbouring businesses. If you’re suffering with particularly difficult emotions, you don’t need to struggle alone. Consider confiding in a trusted colleague or your manager about what you’re experiencing. Sharing your problems doesn’t make you weak – it makes you human. It’s essential to create an environment where you feel safe to express yourself, and most employers are understanding when employees experience challenges that affect their mental health. Check if your workplace offers any useful resources, such as an Employee Assistance Program (EAP) or access to a counselling service. If talking to someone at work about your worries feels too challenging, then seek out external help, such as from a therapist. You’ll be amazed how relieving it can be to share and air your worries with a non-judgemental professional who isn’t involved in your daily life.
3.Manage your workload realistically
One of the reasons January can feel particularly heavy is the post-holiday workload of a backlog of emails, urgent meetings, and extra responsibilities. The beginning of the year often comes with renewed or even upgraded expectations, and it’s easy to feel overwhelmed by the sudden and added demands on your time and energy. January is often the start of the last quarter of the financial year when many companies overload staff with demands to reach or exceed financial targets. Meanwhile there is planning for the next financial year. Agreeing priorities with your colleagues and managers, and reviewing how priorities are evolving, can help reduce the uncertainty of whether you are doing the right thing, to the right degree, at the right time. Break tasks down into manageable chunks and focus on one thing at a time. Don’t be afraid to delegate, ask for help or for extensions of time if needed. It’s crucial to pace yourself and agree realistic goals, especially if you’re feeling mentally drained.
4.Prioritise self-care, both in and out of work.
While it’s easy to get caught up in the demands of your job, it’s essential you look after yourself, especially when managing low mood. Depression and sadness are often compounded by poor physical health and a lack of routine, so tending to your mind and body can be a powerful tool for improving your wellbeing. Research backs up the science that a repetitive routine like waking up at the same time, brushing your teeth, going to work etc. lifts our mood. At work, a regular routine could include giving your mind and body breaks throughout the day. Even small amounts of physical activity can release endorphins and help reduce stress. If possible, consider getting up from your desk every hour, stretch or take a short walk amongst nature. You could do a quick workout during your lunch break, but you don’t need to be a fitness expert to benefit from the mood-boosting effects of a little movement. It also helps if you can maintain a balanced diet, to stay hydrated, and refuel regularly. Don’t forget, the post-lunch slump in energy accompanied by a lack of focus is natural for everyone, so factor that into your work plans and your mental health experiences. Outside of work, try to relax and enjoy yourself with family, friends and hobbies as much as you can. Don’t eat too late in the evening and turn off digital devices at night to get a deeper, more refreshing sleep.
5.Create meaningful goals for the year ahead
While the idea of setting new year’s resolutions can be daunting when you’re feeling low, having a sense of purpose is key to improving your mental state. Take time to reflect on your goals for the upcoming year—not just in terms of work, but also in terms of personal growth, hobbies, or relationships.
Get to know what you value in life and focus on setting small, achievable goals that align with your values. Rather than trying to tackle everything at once, start with one or two areas that matter most to you. The process of setting and achieving even small goals can help combat feelings of helplessness and boost your confidence.
The start of a new year doesn’t have to be a source of stress. Instead, consider it an opportunity to check in with yourself—both mentally and physically. January may feel tough, but with the right coping strategies, you can navigate through it while maintaining your professional responsibilities and personal wellbeing. Remember, it’s okay to feel what you’re feeling, and it’s okay to seek help. There are plenty of websites, podcasts, books, forums and professionals to help you reflect on your struggles and find what works best for you. Your mental health is just as important as your work performance, and taking the necessary steps to care for yourself can lead to a healthier, more balanced year, and life ahead.
Andy Maxwell provides psychotherapy and counselling talks and advice to companies, as well as private one-to-one sessions to individuals in his central London private practice. Visit www.maxwelltherapy.co.uk or contact him via [email protected]
This Blue Monday Podium is opening the doors to its Dock Clubs to invite guests in free of charge to feel the benefits of coworking on their mental health. Join us for barista style coffee, hot desks, breakout areas, breakfast and lunchtime snacks and nice people! Contact us to book your spot.