2020 has been a
challenging year for everyone and in different ways. In addition to the obvious
health concerns of the virus, the pandemic and changes to life have created
mental health issues for many people around the world. People may have concerns
over their own health, the health of their loved ones, their job, relationships
and have to spend more time stuck in the house, so it is no surprise that
issues like anxiety, stress and depression are on the rise. Here are a few ways
that someone can look after their mental health during this challenging time.
Reach
Out to Loved Ones
One of the toughest things about the pandemic is that it is stopping people from spending time with loved ones. While you may not be able to meet up with people in person, you can still reach out and connect with people. If you are struggling, you should not bottle this up so that you can get support for your loved ones.
Lead
A Healthy Lifestyle
The saying
“healthy body, healthy mind” is one which people should keep in mind during the
pandemic and may make a difference to your physical and mental health. A few
basic tips for leading a healthy lifestyle include:
Avoiding harmful behaviors like too much
alcohol, junk food and smoking
Avoid Consuming Too Much News
It is hard to
avoid the news at the moment, and although it is important to stay current with
developments (and not only for the pandemic), it is also easy to spend too much
time fixating over the news which can take its toll on your mental
health.
Instead, try to limit your intake each day and instead focus your thoughts on
things that are within your control.
CBD
Products
Many people have
turned to CBD products in recent years as a way to reduce
anxiety and relax, and it can certainly be helpful in difficult times like
this. You can get wholesale CBD extracts from industrial hemp farms like Cope CBD, and health stores are finding that this
is a product high in demand at the moment and could be useful for anyone
feeling stressed or anxious.
Seek
Out Professional Support
If you are straining with your mental health during times like this and it is interfering with your life, then it is important to reach out for professional support. Some people are putting this off as they worry about the health service being so busy, but mental health is incredibly important, and support is available even during times like this so you should not shy away from seeking out professional help.
Hopefully, this
post will prove to be useful and help people to look after their mental health
during this difficult time. Many people are suffering from their mental health,
and this is perfectly natural, but it needs to be made a priority with the
above being a few key areas to focus on, which should help.
High Functioning Depression is also known as Dysthymia and it differs from Depression. While Depression is a severe mental illness that impacts a person’s quality of life to the point where they can barely function, Dysthymia is more subtle than that. Someone who suffers from depression isolates from friends and family and stops engaging in things that they used to enjoy. At its worst, depression can lead a person to end one’s life.
Dysthymia or High Functioning relationships manifests differently than Major Depressive Disorder for example. People with this condition often blend in and don’t appear to be in distress. A person with dysthymia is often high achieving and can maintain healthy relationships. An individual suffering from this condition may not appear unwell, which makes it difficult to get them the help that they desperately need. People with High Functioning Depression often feel a sense of malaise or subtle sadness that doesn’t seem to have an origin.
They may feel chronically tired or find themselves working overtime to avoid their feelings. Individuals with dysthymia can sometimes be perfectionistic and have trouble letting go when things don’t go their way. They might now know why they’re having these feelings, but it could be High Functioning Depression, and it’s crucial to find help for this condition.
Coronavirus has made returning to the office a period of great anxiety. But returning to work after a pandemic is only part of the disparities between a healthy work-life and good mental health. Data is increasingly providing evidence that our psychological resilience is on the decline: according to one survey, only 13 per cent of people in the UK reported that they had good mental health.
This is a worrying statistic when put into perspective. There are currently 67,924,245 people in the UK*. To say that only 13 per cent of the UK would consider themselves to maintain a good level of mental health, indicates that approximately 59,094,093 people acknowledge themselves with having a below satisfactory level of mental health.
How does this extend to the workplace? Well, looking at a
hypothetical company of 50 employees, if only 13 per cent are happy in their
current mental health, there are around 43 employees who are struggling with less-than-great
mental health. It’s easy to summarise if you consider a company that may have
100 employees — following the statistic, only 13 employees would enjoy their
current mental wellbeing, as opposed to 83 employees that may be battling with
inadequate mental health.
Therefore, it is clear that businesses need to take further steps to reinforce and promote good mental health procedures in the UK. But how can employers and employees go about doing this? The steps to improving these practices come with understanding the problem before moving too hastily to a solution.
What’s the difference between mental illness and mental health?
It is a mistake to define mental illness and mental health
within the same bracket — they are very distinct and different ideas. However,
they both need to be addressed with respect and understanding, especially at
work. Neither can be easily identified, as a person who suffers from mental
illness or poor mental health may be able to produce the same level of work as
a colleague that benefits from good mental health.
However, the differences are distinct and must be
appreciated to direct good management and procedures. During their
royal tour South Africa, the Duke and Duchess of Sussex discussed ending
the stigma surrounding mental health issues. Prince Harry said:
“I think most of the stigma is around mental illness, we
need to separate the two… mental health, which is every single one of us, and
mental illness, which could be every single one of us.”
The damaging effects
of mental health are similar to that of physical health. If a person who is
enjoying good mental health experiences a bad day at work, their mental
wellbeing will decrease. After all, it’s an understandable consequence of a
rough day at work. But a person who suffers with an already declining sense of
mental health before a negative influence may be more susceptible to this
event. If this person was to experience the same rough working day, the
repercussions of the event will damage their mental health in a similar way,
but with a larger influence. Of course, this is not a universal indicator of
how mental health works. Indeed, a person with mental health issues can
function well in the workplace. But, it is important to understand that just
because someone does not suffer from a mental illness, they are not prohibited
from suffering from poor mental health and being unable to cope.
How to support mental health and mental illness at work
The solution may sound simple, but a happy work environment
can create the most productive work environment. Employers can support both
employees suffering from mental illness and mental health by taking small but
important steps that will help the entire workforce. These procedures can help
businesses to improve the conditions of working life.
Encourage an open environment
A business can benefit from creating an open environment
where people can talk about their mental health and educate each other on how
individuals may suffer from their mental health or illness. The stigma around
mental health gives the preconception of weakness or an inability to complete
work to a high standard — this is wrong and damaging. This stigma and idea of
exclusion can create issues for those who may not be open about their mental
health issues and how they suffer with their mental health. You are responsible
for the wellbeing of your colleagues as well as yourself.
Holding conferences on how mental health affects the
workplace is a significant suggestion. The information is out there, with
various charities willing and eager to discuss the importance of good mental
health and disprove any misconceptions employees may have about the topic.
The morale of your staff team is a vital component. Awareness
weeks only come once a year, despite it being an everyday issue. Continually
having workshops to consider and creating a safe space to discuss mental health
can contribute to a positive working environment. Hosting a coffee morning —
offering an array of cakes, hot beverages, or a fizzy slush machine for those
summer working days — is a small but essential step! A supportive and enjoyable
network of people at your workplace is as important as the work you do. This
will in turn only help with the mental health of employees, as people become
more ready to approach people with their issues.
A flexible workplace
To ease the pressure on mental health, a flexible workplace
is essential. Businesses should strive to achieve a relaxed workplace. This does
not limit the value of the work itself — after all, we expect a little stress.
But the office environment should work to ameliorate these conditions. An
uncomfortable ask can be made easier if you’re working in comfort.
The layout of an office is important too. Businesses have
adapted to the recent trend of open-plan office spaces, recognising the
benefits. It avoids an isolated working style, promotes a community ethic, and
dismantles the hierarchal
and emotionally-removed cubicle-style work. Creativity flows in an
open-plan office space — suggestions and feedback flow between desks, and the
work produced is improved.
However, this is not a straightforward fix. Of course, a
person with anxiety or autism may not interact well with an open-plan office. Crowded
spaces can create an uncomfortable environment, the idea of being in a crowd
can be awkward for some, and autism and anxiety can contribute to this feeling.
Too much noise — music and chatter — may prove too much for someone with
auditory sensory issues. A person with anxiety may find it difficult to work in
an open-plan office on a bad day. The ability to work away from this
environment must be an option. A quiet room for work that requires 100% of your
concentration is essential. Even then, the ability to work from home has proved
to be an effective workplace for many people during lockdown. That option must
never be taken away.
We can never be certain when one of our colleagues or
employees is suffering with mental health issues or mental illness. Their
working standard is good, but they may struggle to cope! This stresses the
importance of working to improve the conditions of office life by creating a
welcoming and open environment where everyone is comfortable. This is not only
beneficial to employees but also to business and employers.
REMOTE WORKING is causing business professionals to feel increasingly anxious and stressed, with many calling out for appropriate training to help them cope, new research reveals.
A study of 1,000 workers published in Beating Workplace
Performance Anxiety, a report by the commercial arm of the Royal Academy of Dramatic Art,
RADA Business, reveals that 44% of
workers believe training would help reduce their performance anxiety in the
workplace.
Workplace performance anxiety is defined as the nerves, uncertainty and fear that we may feel in workplace scenarios in which we are required to perform. It can manifest itself in both physical and emotional responses to these situations.
Nearly 1 in 4 (24%) said they would like
training to help them perform better in situations that they find stressful,
while 20% think training on how to deal with the physical effects of
performance anxiety would allow them to cope better.
The study goes on to suggest that stress and
worry causes 33% of workers to feel less confident about their abilities, while
25% feel irritable and bad tempered, and 20% say they are much less productive
when they are anxious – highlighting that companies could be doing more to
train their employees and help alleviate these worries.
Remote working is exacerbating these affects further according to recent studies, which show that 56% of UK workers say their mental health has deteriorated while working from home during the pandemic1.
The studies also suggest
that a staggering 86% of workers feel they need to prove to senior management
that they are working hard and deserve to keep their jobs as the economic
climate remains uncertain1, which will have a significant impact on performance
anxiety.
Some of the physical side effects identified
by the RADA Business research for nearly 1 in 3 (30%) workers is an increased
heart rate when they feel worried, 22% get sweaty palms, and 15% feel
nauseous.
According
to respondents, some other ways to cope with workplace performance anxiety
could include an increase in self-confidence (30%), asking colleagues for
support (21%), or having more time to prepare (20%).
The
study also found that nearly 1 in 4 (23%) workers think practical tips to help
reduce stress in work situations would help.
Kate Walker Miles, Tutor and
Client Manager at RADA Business, comments on the findings: “It’s clear that the
pressures and uncertainty of working remotely during these unprecedented times
is having a significant impact on the vast majority of workers. Job security
and the pressure to perform at your best are just some of the added pressures,
which business professionals are facing.
“Our research and other studies show that companies could be
doing more to support their workers, as a number have expressed the need for
more appropriate training and advice to cope with workplace performance anxiety
effectively.’’
“By building upon
acting techniques, business professionals can begin to cope with their
workplace performance anxiety. Releasing physical tension from the body is a
great way to start. You can do this by squeezing your shoulders up towards you
ears and then dropping them. Tilt your left ear towards your left shoulder and
then your right ear towards your right shoulder, to release neck tension, and
then shake out your arms and legs. Then take a moment to think about your
breath. Breathe out, fully. Then breathe in slowly and imagine sending your
breath down into your pelvis. Repeat before or during any workplace scenario
where you struggle to manage your nerves.
“When working from home, try
not to schedule back-to-back, hour-long meetings. Just ten minutes away from
your screen every hour will give you time reenergise and clear your mind, so
you can focus on the next task. Going out for a walk at lunchtime is time well
spent. After all, moving and getting into our bodies can help to free the mind.
A change of scenery is great stimulation for the brain during lockdown, as many
of us have spent all out time in one space, working and living at home.
‘‘Finally, notice the
stories you are telling yourself. With reduced social contact, it can be tempting
to ruminate on anxieties and irritants. Negative self-talk such as: “I can’t do
this task”, or “I’m out of my depth” can run rife and have a powerful effect on
your behaviour. Once you have released tension in the body by exercising or
stretching, it is time to work on maintaining a positive mindset. The brain
doesn’t like to be critical and creative at the same time; critical self-talk
literally closes down creative thinking. By changing the negative messages for
positive ones, you are setting your brain up for success.”
“These techniques can be
applied anywhere, whether you’re working remotely, or when the time comes to
return to the office. Speak to your company or line-manager to ensure they are
providing you with the correct level of support.”
Yoga improves symptoms of generalized anxiety disorder, a condition with chronic nervousness and worry, suggesting the popular practice may be helpful in treating anxiety in some people.
Led by researchers at NYU Grossman School of Medicine, a new study found that yoga was significantly more effective for generalized anxiety disorder than standard education on stress management, but not effective as cognitive behavioral therapy (CBT), the gold standard form of structured talk therapy that helps patients identify negative thinking for better responses to challenges.
“Generalized anxiety disorder is a very common condition, yet many are not willing or able to access evidence-based treatments,” says lead study author Naomi M. Simon, MD, a professor in the Department of Psychiatry at NYU Langone Health. “Our findings demonstrate that yoga, which is safe and widely available, can improve symptoms for some people with this disorder and could be a valuable tool in an overall treatment plan.”
For the study, publishing online Aug. 12 in JAMA Psychiatry, 226 men and women with generalized anxiety disorder were randomly assigned to three groups – either CBT, Kundalini yoga, or stress-management education, a standardized control technique.
After three months, both CBT and yoga were found to be significantly more effective for anxiety than stress management. Specifically, 54 percent of those who practiced yoga met response criteria for meaningfully improved symptoms compared to 33 percent in the stress-education group. Of those treated with CBT, 71 percent met these symptom improvement criteria.
However, after six months of follow-up, the CBT response remained significantly better than stress education (the control therapy), while yoga was no longer significantly better, suggesting CBT may have more robust, longer-lasting anxiety-reducing effects.
Study Details
The study involved an evidence-based protocol for CBT treatment of generalized anxiety disorder, including psychoeducation, cognitive interventions (focused on identifying and adapting maladaptive thoughts and worrying), and muscle relaxation techniques.
Kundalini yoga included physical postures, breathing techniques, relaxation exercises, yoga theory, and meditation/mindfulness practice.
The stress-management education control group received lectures about the physiological, psychological and medical effects of stress, as well as the antianxiety effects of lifestyle behaviors, such as reducing alcohol and smoking, and the importance of exercise and a healthy diet. Homework consisted of listening to educational material about stress, nutrition, and lifestyle.
Each treatment was administered in groups of three to six participants, over weekly two-hour sessions for 12 weeks with 20 minutes of daily homework assigned.
Can Yoga Help Treat Anxiety?
According to researchers, generalized anxiety disorder is a common, impairing, and undertreated condition, currently affecting an estimated 6.8 million Americans. While most people feel anxious from time to time, it is considered a disorder when worrying becomes excessive and interferes with day-to-day life. CBT is considered the gold standard first-line treatment. Medications, including antidepressants and sometimes benzodiazepines, may also be used. Yet, not everyone is willing to take medication which can have adverse side effects and there are challenges with accessing CBT for many, including lack of access to trained therapists and long waitlists.
“Many people already seek complementary and alternative interventions, including yoga, to treat anxiety,” says Dr. Simon. “This study suggests that at least short-term there is significant value for people with generalized anxiety disorder to give yoga a try to see if it works for them. Yoga is well-tolerated, easily accessible, and has a number of health benefits.”
According to Dr. Simon, future research should aim to understand who is most likely to benefit from yoga for generalized anxiety disorder to help providers better personalize treatment recommendations.
“We need more options to treat anxiety because different people will respond to different interventions, and having more options can help overcome barriers to care,” she says. “Having a range of effective treatments can increase the likelihood people with anxiety will be willing to engage in evidence-based care.”
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
