Mental Health Week 5-11 Oct, Day 5 – Self-Care – Looking after your Mental Health in the Workplace

Self-Care – Looking After your Mental Health in the Workplace

Maintaining a Healthy Lifestyle

To maintain your own wellbeing and minimise the effects of stress or other mental health issues, it helps to ensure that you maintain a healthy and balanced lifestyle. This includes keeping regular patterns of:

  • Sleep – People who sleep well at night experience better mental health and emotional resilience. Sleep problems are more common in people experiencing mental health issues, so part of being aware of the state of your mental health is to take note of how well you sleep.
  • Diet – A balanced diet includes eating food from a variety of food groups, such as fresh fruit and vegetables, as well as minimising the intakes of sugar, salt and saturated fats. It also critical to drink plenty of water and limit the amount of alcohol you consume.
  • Relaxation – Everyone benefits from some relaxation in their day. For those experiencing signs of anxiety such as racing thoughts, there are various relaxation strategies that can help, such as meditation, guided imagery, deep breathing exercises, and progressive muscle relaxation.
  • Exercise – Regular exercise is a key factor in maintaining your wellbeing and dealing with symptoms of a mental health issue. Regular aerobic exercise also helps you sleep better.

 Regular Exercise

 Regular exercise has positive effects on your mental health, and even moderate levels of exercise can make you feel a lot better. Potential benefits of exercise include:

  • Increased energy levels
  • Improved sleep
  • Distraction you from worries
  • Social support when you do it with other people
  • Increased sense of control about managing your wellbeing.

 Guidelines for recommended physical exercise: (National Physical Activity Guidelines for Australians)

  • A minimum of 30 minutes of moderate intensity exercise on all or most days of the week, e.g. brisk walking with a slight increase in breathing and heart rate
  • At least 10 minutes at a time, so the 30 minutes does not need to be completed in one block
  • To get started you may like to build up slowly from 10 minutes to 30 minutes per day
  •  You don’t need to join a gym, do the exercise you enjoy and incorporate variety, such as walks, swims, yoga, bike-riding, gardening or bush-walking
  • Being as active in as many ways as you can during the day, for example using the stairs
  • Allow some time to observe the benefits as it may take up to 8 weeks

 Consider how you can establish a good exercise routine and support other staff members to improve their own levels of physical activity for improved mental health.

How do I get more information?

For more information on how AP Psychology & Consulting Services can partner with you to establish leading edge human wellbeing solutions for your business please contact us on 1300 335 336 or email

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