Mental Health in the Workplace: Tips for Managing Stress and Pressure

The Importance of Mental Health in the Workplace

Mental health in the workplace is a topic that is receiving increasing attention due to the high demands of work, which can trigger stress and pressure on employees. According to the World Health Organization (WHO), good mental health is not only linked to personal happiness but also employee productivity and well-being in the work environment. In Indonesia, a survey conducted by the Indonesian Ministry of Health shows that almost 9 million people suffer from mental disorders, and many of them are workers who are exposed to excessive work pressure.

Stress in the workplace is common and can be experienced by anyone, both at upper management and staff levels. This stress often comes from a high workload, conflict in the work environment, or unrealistic expectations. If not managed properly, stress can cause physical problems such as fatigue, headaches, and even chronic disease. Therefore, it is important for every individual to have strategies for managing stress and maintaining mental health at work.

Factors Causing Stress in the Workplace

There are various factors that can trigger stress in the work environment, including:

1. Excessive workload: tight deadlines, high targets, or an amount of work that is disproportionate to capacity can cause stress.
2. Lack of Social Support: An unsupportive work environment or poor relationships with coworkers can increase feelings of isolation and anxiety.
3. Role Ambiguity: Uncertainty regarding job responsibilities and expectations can make a person feel unsure and anxious.
4. Pressure from Management: Excessive demands from superiors or sudden changes in the organization can make employees feel like they have lost control.

Tips for Managing Stress in the Workplace

1. Set work priorities.

One of the most effective ways to manage stress is to set priorities. Make a daily to-do list and focus on the most important work first. By managing your time and priorities, you can avoid feeling overwhelmed and increase productivity.

2. Get enough rest.

Adequate rest is very important to restore energy and mental health. Studies show that taking short breaks during work, such as walking or stretching, can improve concentration and reduce stress. Also, make sure to take advantage of rest time and leave from work to completely take a break from your work routine.

3. Effective Communication

Good communication with your boss and co-workers can help reduce uncertainty and clarify your roles and responsibilities. Don't hesitate to complain or ask for help when you feel overwhelmed. An open and supportive work environment can lighten the mental burden.

4. Develop time management skills.

Good time management is key to reducing stress. Learn to say "no" when the workload gets too heavy and delegate tasks when possible. Avoiding multitasking and focusing on one task at a time will also increase efficiency and reduce mistakes that can add to stress.

5. Exercise regularly.

Physical activity has been shown to reduce levels of stress hormones, such as cortisol, and increase the production of endorphins that make you feel better. Try to make time every day to exercise, even if it's just walking for 15-30 minutes.

6. Practice relaxation techniques.

Relaxation techniques such as meditation, deep breathing, or yoga can be effective tools for managing stress. Taking a few minutes each day to meditate or do breathing exercises can help calm the mind and relieve physical tension caused by stress.

7. Seek psychological support.

If stress is excessive and difficult to overcome on your own, it is important to seek help from professionals such as psychologists or counselors. In Indonesia, many institutions or companies provide counseling services for employees to support their mental health. The Employee Assistance Program (EAP) program is also widely adopted by large companies as part of efforts to maintain the welfare of their employees.

Company Support in Maintaining Employee Mental Health

Companies have an important role in maintaining the mental health of their employees. Creating a supportive work environment, work flexibility, and providing mental health facilities such as counseling or mental health programs are very helpful in reducing stress in the workplace. According to the Association of Indonesian Industrial and Organizational Psychologists (APIO), interventions such as stress management training and an inclusive work culture have been proven to increase employee happiness and productivity.

Conclusion

Managing stress at work is not easy, but it can be done with the right strategies. Setting work priorities, exercising regularly, communicating well, and applying relaxation techniques are some of the ways you can maintain mental health at work. Companies also have a responsibility to create a work environment that supports the welfare of their employees. With cooperation between individuals and companies, mental health in the workplace can be well maintained.

Downloading the Hermina Mobile Apps application will help you manage your health needs more easily and efficiently, especially for services at Hermina Arcamanik Hospital.

 

Reference

• Kementerian Kesehatan RI. (2020). Survei Nasional Gangguan Kesehatan Mental.
• WHO Indonesia. (2021). Panduan Kesehatan Mental di Tempat Kerja.
• Asosiasi Psikolog Industri dan Organisasi Indonesia (APIO). (2022). Strategi Mengelola Stres di Lingkungan Kerja.