Are you used to spending your day trying to stay on top of everything at work despite a busy schedule? Meetings, texts, and the pressure to stay cool can mess with your mental health in ways you don’t even realize. But learning how to organize your workday for yourself can help you keep your mind at ease.
How to improve mental health at work?
According to mental health counselor Anandita Vaghani, protecting your mental health means working in ways that don’t silently ruin you. The founder of Unfix Your Feelings shares some stress management strategies she recommends to her clients to improve mental health in the workplace:
1. Build strong habits around deep work
When you create a steady habit of when and how you focus, your brain learns what to expect. It’s not about discipline, it’s about rhythm. “I often tell my clients: Try to do your intense work around the same time every day. Over time, it becomes automatic, almost like muscle memory. This is especially helpful if you struggle with anxiety, rumination, or depression,” Vaghani tells Health Shots.
2. Create a routine for small things without any time limit
We underestimate how much mental space some of the little things take up: the calls you haven’t made, the forms you haven’t filled out, the emails you keep snoozing. These are not trivial. They are micro-stressors, says Vaghani. She adds, “I encourage clients to block out 30-45 minutes of time a few times a week for these tasks. Even tackling one or two small things can make you feel in control. Think of it as an emotional cleanse.”
Also read: Whenever I clear the clutter around me, it declutters my mind too! Tried it yet?
3. Use a concentrated mind
Our brains are trained to glorify focus, but a focused mind can be a powerful tool. That’s when the brain makes connections, digests emotions, and processes the day. Vaghani says she often tells her clients to create “mental white space” in their day. “Step outside. Water a plant. Fold clothes. Let your mind wander. The goal isn’t to be inactive. It’s recovery. It helps keep your mind sharp and steady,” she explains.
4. Start your morning without your phone
The phone is often the first thing we grab every morning. But it can over-activate your nervous system. Vaghani suggests ten minutes of silence before using any screens. “Whether it’s breathing, journaling, or simply sipping coffee slowly — you’re teaching your body safety before urgency,” she says.
5. Protect your boundaries
Think of boundaries as guardrails that keep you from venturing out on your own. Make small changes, like taking longer to respond to non-urgent messages, blocking off a non-meeting hour in the day, and not apologizing for focus time.
6. End your day with a wrap-up
Your brain wants a signal that the day is over. For this, Vaghani recommends a brief “wrap-up” ritual. how to do it? She says, “Joint down what’s been done, what’s waiting to be done, and one little thing that went right. This helps shift your mind from doing to being. Without that pause, work thoughts spill over into leisure time, and you never really switch off.”
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
