World Mental Health Day: daily habits to take care of your mental health

October 10 is World Mental Health Day , an event that began to be commemorated in 1992 by the World Federation for Mental Health (WMHD) and supported by the World Health Organization (WHO).

Each year focuses on a specific theme related to mental health, with topics ranging from suicide prevention to promoting mental health in the workplace, and seeks to address important issues around mental health around the world.

Stress, anxiety and depression affect millions of workers around the world

 In 2024, the official slogan is “ It's time to prioritize mental health in the workplace” to highlight that mental health at work has become a critical concern globally.

Millions of people suffer from disorders such as stress, anxiety, depression and exhaustion, commonly known as burnout . These problems not only affect the quality of life of employees, but also have a significant economic cost for businesses and economies. The WHO estimates that 12 billion working days are lost each year due to depression and anxiety, costing the global economy almost one trillion dollars .

Workplace stress is one of the most widespread problems. The WHO estimates that between 15% and 30% of workers worldwide suffer from severe levels of stress at work, which can lead to long-term mental and physical illnesses. The main causes are toxic work environments, high pressure for results and inadequate work management.

Workplace anxiety also affects a large part of the working population. According to recent studies, around 15% of employees worldwide suffer from anxiety symptoms related to their work environment, which negatively impacts their professional performance and personal well-being. Pressure to meet deadlines, job insecurity and lack of social support are common factors that trigger these disorders.

Depression is another mental disorder closely linked to work. More than 300 million people in the world suffer from depression, according to the WHO, and a significant proportion of these cases are related to the work environment. Lack of control over tasks, long hours and a hostile work environment are factors that aggravate this condition.

Burnout has been officially recognised by the WHO as a syndrome associated with chronic work-related stress that has not been adequately managed. This term has been widely studied since its initial recognition in 1960, and its defining characteristics were established by Maslach in 1982. It is characterised by emotional exhaustion, depersonalisation and low personal achievement, which is aggravated by work-related stress and has profound implications for individual and social well-being.

Mental health is a major global concern, affecting people of all ages, genders and socioeconomic groups . Mental, neurological and substance use disorders have a high impact on health outcomes and account for 13% of all diseases globally .

Approximately a quarter of the world's population will experience some form of mental health disorder during their lifetime, according to the WHO . These disorders have a significant impact on the quality of life and well-being of those affected.

How can I take care of my mental health?

Mental health is the state of balance between a person and their sociocultural environment, which guarantees their participation in work, in their intellectual life and in their relationships with other people, in order to achieve well-being and quality of life.

When a person does not achieve this well-being, that is, has some illness or mental health problem, it can incapacitate a person and affect all aspects of their physical, mental and social health and development.

Habits that help you:

• Take care of your diet and maintain a regular routine of physical activity. Go ahead and adopt healthy habits!
• Make sure you get 7 to 9 hours of sleep each night to ensure your rest.
• Cultivate a positive attitude , focused on the present and acceptance of both yourself and your surroundings.
• Encourage your autonomy, be self-sufficient and organize your tasks by priorities.
• Practice humility and listen to others, there is always something new to learn.
• Strengthen your relationships: get closer to your family and friends.
• Be thankful. Appreciating what you have is key to well-being.
• Connect with nature and take advantage of every opportunity to travel.
• And when you need it, don't hesitate to seek help.

5 habits to take care of your mental health at work

1. Set boundaries
Clearly defining boundaries around workload , communication expectations, and personal time will keep you from becoming overwhelmed or burned out. Setting and sticking to your work schedule ensures that responsibilities won't intrude on your personal life, allowing you to get the rest you need and cultivate other areas. This means, for example, not checking email on your phone once you've turned off your laptop until the next day. Learning to say no to tasks or requests that exceed your capacity can be uncomfortable, but it's a sensible way to avoid undue stress.

2. Disconnect regularly
Once every few months, hit the pause button to reset yourself. Make sure you don't check email or catch up on a small amount of work during your days off, including weekends. The point of these breaks is to help you recharge and prevent you from becoming mentally fatigued.

3. Practice mindfulness
Mindfulness is about pausing from the hustle and bustle of everyday life to anchor yourself in the present moment. When you have a cup of coffee or tea in the afternoon, try to disconnect from work for a few minutes and fully enjoy them. Mindfulness is a way of observing your thoughts and emotions without judging them. You will be able to better manage stress, enhance concentration and increase resilience.

4. Communicate effectively
Effective communication is one of the key mental health habits at work. By openly expressing your thoughts, concerns and needs, you can foster a culture of trust and mutual respect.

5. Prioritize self-care
Self-care involves making time for activities that recharge your spirit, whether it's a walk during lunch or grabbing coffee with a friend at work. By investing in yourself, you can recharge your batteries and increase your resilience to the constant stress of the workday. Even on your days off, find activities that replenish your energy, such as exercise, reading, or painting, which can help you avoid spiraling into burnout.

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