5 Simple Ways to Prioritise Mental Health in a Busy Workweek

In the fast-paced world of work, maintaining mental health can feel like another task on a long to-do list. But prioritising mental well-being doesn’t have to be time-consuming or complicated. In fact, small changes to your daily habits can have a significant impact on how you feel and function, both at work and in your personal life. Here are five simple ways to prioritise your mental health, even during the busiest weeks:

1. Fuel Your Brain with the Right Foods

Growing research has highlighted the importance of nutrition in supporting mental health [1]. In fact, a recent 2024 study found that lifestyle interventions delivered by dietitians and physiologists can be just as effective as psychotherapy [2]!

Research shows that diets rich in omega-3 fatty acids, antioxidants, and fibre can help reduce inflammation, improve mood, enhance cognitive function, and may help to increase production of serotonin, your "happy hormone" [1].

Foods like walnuts, salmon, flaxseeds, berries, and leafy greens are some examples of foods that contain these nutrients. Foods for you mood!

Quick Tip: Try incorporating these foods into your meals and snacks throughout the day. A handful of walnuts or a smoothie with flaxseeds and berries can boost your energy levels, mood and help you maintain focus at work. 

2. Set Boundaries Between Work and Rest

Burnout is a real concern, especially for professionals who feel like they need to be “on” 24/7. Establishing clear boundaries between work and rest is crucial for maintaining mental well-being. Research indicates that those who set work boundaries, such as specific hours for email or phone access, experience less stress and greater life satisfaction [3].

Quick Tip: Consider setting a “digital curfew” where you stop checking emails or work-related messages after a certain hour to give your mind the downtime it needs.

3. Move Your Body, Boost Your Mood

It’s well-documented that regular physical activity can improve mental health [4]. Exercise releases endorphins, chemicals in the brain that act as natural mood elevators. Studies suggest that even moderate activity—like a brisk walk—can reduce anxiety and improve your ability to handle stress [5].

Quick Tip: If your schedule doesn’t allow for a full workout, aim for small movement breaks during the day. A five-minute walk or a few stretches can help reset your mind and lift your mood. Try taking short breaks to get up from your desk, and consider ways you can incorporate incidental exercise in your day such as taking the stairs or parking further away. 

4. Practice Mindfulness in Bite-Sized Moments

Mindfulness—the practice of staying present in the moment—can improve your focus and lower stress. While traditional mindfulness exercises like meditation can take time, you can also benefit from short bursts of mindfulness throughout your day. Even a few minutes of focused breathing or body awareness can help to reduce stress and anxiety.

Quick Tip: Try a quick breathing exercise at your desk. Take a few minutes to focus on your breath, inhaling slowly and deeply, and exhaling fully. This simple act can help clear your mind and reduce tension. 

5. Focus on Gratitude to Shift Your Perspective

Gratitude practices—such as reflecting on positive aspects of your life—can shift your mindset, making you more resilient to stress. Research has found that people who regularly practice gratitude experience improved mental well-being and better emotional balance [6].

Quick Tip: At the end of each workday, take a moment to write down or mentally note three things you’re grateful for. This small habit can help you end the day on a positive note, even if it was a stressful one. 

A Final Word

Your mental health is a cornerstone of your overall well-being. By making small, manageable changes to your nutrition, routine, and mindset, you can support your mental health and improve your resilience to stress. Whether it's adding mood-boosting foods to your diet or taking a few minutes for a mindful break, these strategies can fit seamlessly into your busy workweek to help you prioritise your mental health. Remember, small steps can lead to big changes, and your well-being is worth the effort!

References

[1] Jacka, F. N., O'Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Brazionis, L., Chatterton, M. L., Dean, O. M., Hodge, A. M., & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15, 23. 

[2] O'Neil, A., Perez, J., Young, L. M., Berk, M., et al. (2024). Clinical and cost-effectiveness of remote-delivered, online lifestyle therapy versus psychotherapy for reducing depression: Results from the CALM non-inferiority, randomised trial. The Lancet Regional Health - Western Pacific, 31, 1-19.

[3] Gragnano A, Simbula S, Miglioretti M. Work-Life Balance: Weighing the Importance of Work-Family and Work-Health Balance. Int J Environ Res Public Health. 2020 Feb 1;17(3):907. doi: 10.3390/ijerph17030907. PMID: 32024155; PMCID: PMC7037206.

[4] Schuch FB, Vancampfort D. Physical activity, exercise, and mental disorders: it is time to move on. Trends Psychiatry Psychother. 2021 Jul-Sep;43(3):177-184. doi: 10.47626/2237-6089-2021-0237. Epub 2021 Apr 21. PMID: 33890431; PMCID: PMC8638711.

[5] Koch ED, Tost H, Braun U, Gan G, Giurgiu M, Reinhard I, Zipf A, Meyer-Lindenberg A, Ebner-Priemer UW, Reichert M. Relationships between incidental physical activity, exercise, and sports with subsequent mood in adolescents. Scand J Med Sci Sports. 2020 Nov;30(11):2234-2250. doi: 10.1111/sms.13774. Epub 2020 Aug 26. PMID: 33448493.

[6] Diniz G, Korkes L, Tristão LS, Pelegrini R, Bellodi PL, Bernardo WM. The effects of gratitude interventions: a systematic review and meta-analysis. Einstein (Sao Paulo). 2023 Aug 11;21:eRW0371. doi: 10.31744/einstein_journal/2023RW0371. PMID: 37585888; PMCID: PMC10393216.