Be aware of your stress levels and look for warning signs that you may need help and support (this can be changes in thoughts, mood, behaviour or performance). For help, visit the Queensland Government’s When to seek help page.
Counselling and support services
If you’re struggling with work or personal matters, speak to your supervisor. Ask for help. You and your family members can access free and confidential counselling services through your agency’s employee assistance program. See your intranet or speak to you supervisor or HR team if you’re not sure how to access this service.
For additional counselling and support, visit Beyond Blue’s New Access mental health coaching program. It’s free and confidential mental health coaching for anyone feeling stressed or overwhelmed about everyday life issues, such as work, study, relationships, health or loneliness.
Self-care strategies and support
Create a self-care plan. Use our self-assessment activity to identify areas of focus to improve your overall mental wellbeing
Visit Heads up’s Taking care of yourself and staying well page. See the Taking care of your mental health guide for employees (under Resources) for tips on working in a mentally healthy way.
Take care of your mental health by getting up from your desk to stretch your legs and walk about regularly. Take a lunchtime walk or exercise class. Do not skip lunch and do not compromise your sleep.
Set a daily routine to provide structure in your life (e.g. the time you get up, arrive at work, take lunch and finish work). This can give you a sense of control and help you to avoid unnecessary stress.
Practice relaxation techniques (e.g. deep breathing) to help you calm down and take a step back from a stressful situation. Consider yoga or tai chi to improve your breathing and relaxation.
Make sure you disconnect from work and try not to take work home with you.
With no commute to worry about, it can be easy to fall into the trap of working longer hours or to stretch tasks out due to distractions. Create boundaries between work and home life:
- Set start and end times for your day and keep to them.
- Set a daily routine to give you a sense of control and purpose.
- Get outside at least once a day for exercise.
- Take regular breaks even if it is 10 minutes having a drink in the kitchen.
- Switch off in the evening by not checking emails or messages.
At times, working remotely can create additional pressures either through increased workloads or a feeling like your work is less meaningful. Stay connected and talk to your manager about your work and workload, so you strike the right balance for your motivation and engagement.
Visit Working healthily and safely from home for more. Use the Healthy habits at home checklist on this page to assess and improve your working from home health habits.
Flexible work arrangements
Request flexible work arrangements to help with your mental health. For example, you might arrange to start and finish late so you can accommodate some exercise or attend a relaxation class. See Flexible work for more.
Look for challenges and opportunities to progress your career. Job satisfaction can contribute significantly to your mental wellbeing. Visit Career development activities for more.
Take mini-breaks and holidays to refresh and rejuvenate. This can reduce work-related stress, prevent anxiety and depression, and increase work performance and productivity.