Mental Health Tips For Busy Professionals
In today’s world, many of us find ourselves prioritising work over our own well-being.
Many of my clients have described how long hours, tight deadlines, and being constantly connected causes them to feel under pressure and swamped. It’s common to feel like we always need to be available and respond straight away. Here are some practical tips that some of my clients have found helpful to find balance and avoid burnout.
1. Establish Clear Work-Life Boundaries
Set specific work hours and stick to them. Try not to check emails late at night by creating a “shutdown” routine to mark the end of your workday, like taking a walk or listening to your favorite tunes, it’s important you protect your personal time, consider self-care as essential as a business meeting. We all know the feeling of the dreaded teams or slack message that pop up and it’s tempting to reply straight away…but what if we’re in the middle of something? In the real world if someone interrupted us, we’d more than likely ask them to wait, you can also approach instant messages like this too.
I remember several years ago, I packed my stuff and got my coat on to leave work (this was a particularly toxic job I was in), my boss said “where are you going, do you have something more important to do?” I replied “yes I have a life!” - ok, whilst my response at this time probably isn’t advisable, the sentiment is the same right? It’s so common for our workplace to put shame on leaving on time or disapproving of their employees for finishing their work in the 8 hour day. This is wrong and you deserve to have your personal time. Reclaim your power and start setting those boundaries!
2. Take Short Breaks Throughout the Day
Just a 5-minute break can help refresh your mind and lower stress levels, I like to get myself a coffee, but if that’s not your thing, tea or a smoothie is a good option! Maybe step outside, stretch, or practice some deep breathing. I like to find time to exercise too, whether that’s a quick gym workout, a walk to get my steps in for the day or just a quick speed trip to the shops. If you find taking breaks hard or the day runs away from itself, consider using the Pomodoro Technique (work for 25-50 minutes, then take a brief break)
3. Manage Stress with Simple Daily Habits
Start your day by meditating, journaling, or doing a quick workout, whatever works for you, some people find deep breathing exercises (like box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds).
One long term habit or life change could be to cut back on alcohol, as it can disrupt sleep and heighten anxiety. There are some great resources out there for the sober curious or even if you just want to cut back and form healthier habits.
4. Make Sleep a Priority
Not getting enough sleep can impact your focus, mood, and decision-making, try to aim for 7-9 hours by setting a regular bedtime. I know, it’s tempting, especially when work is stressful to long out your evening, watching Netflix or scrolling on Instagram and TikTok (not admitting to anything), prolonging waking up and being at work again, but a good night’s sleep can really help you be more equipped to deal with the next day. And whilst we’re on that, limit screen time before bed and consider using blue light filters on your devices, this will help your brain get ready for sleep and help falling asleep much easier.
5. Learn to Say No
This is a big one and something that so many of us struggle with. We want to be well liked and praised at work and it can be scary saying no, especially to our manager or seniors, but taking on too much can lead to stress and burnout.
Use polite but firm responses like: “I’d love to help, but I’m not able to take on more right now.” or “Can we discuss this later when I have more availability?”
6. Get Moving Every Day
Exercise is a great way to relieve stress and even 10 minutes of activity can boost your mood.
Walk during calls, take the stairs, or do some stretches at your desk. If you work from home, there’s some fun dance workouts on youtube you can do (you name it’, I’ve probably done it!). Not all exercise is for everyone, me I can’t stand team sports, I’m a lone exerciser, but maybe a group workout or class is your thing, find what YOU enjoy!
If you're short on time, try quick HIIT workouts or yoga.
7. Reach Out for Support When Needed
Speaking with a therapist, coach, or mentor can offer clarity and help relieve stress, sometimes when we’re overwhelmed at work it’s harder to see a clear path and we might need to bounce the ideas off someone else!
Don’t wait until you’re burned out—make it a regular practice.
If you feel like therapy would help you with work stress, feel free to enquire here on how I can help you.
