Looking after your Mental Health at Work
Checking in with yourself doesn’t have to be complicated. Take a minute to notice how you’re feeling — physically, mentally, and emotionally. Are you tired, stressed, or on edge? Or are you feeling focused and in control? Being aware of how you’re tracking is the first step to keeping yourself steady on the job. It can be as simple as pausing for a breath, asking yourself “how am I doing?” or even jotting down a quick note about how you’re feeling. Small moments of awareness can help you catch stress early and make better choices for your wellbeing.
Sometimes the best way to ease the pressure is just having a talk. Whether it’s a mate on site, a friend, or someone at home, sharing how you’re feeling can make a big difference. You don’t need to have all the answers — just getting it off your chest helps you process things and stops stress from building. A quick conversation can give perspective, lighten the load, and remind you that you’re not on your own.
Having a simple routine can make a bigger difference than you might think. Regular sleep, meals, and breaks help keep your energy and focus up, and they give your day some structure. When things are predictable, it’s easier to stay on top of stress and make clear decisions on the job. Even small routines, like having a proper breakfast or taking a short walk at lunch, can help keep your head steady and your mind sharp.
Clocking off isn’t just about finishing the job — it’s about giving your mind a proper break too. When work is done, try to step away from the tools, your phone, and anything job-related for a while. Spending time with family, mates, or doing something you enjoy helps your headspace reset and reduces stress for the next day. Switching off doesn’t mean ignoring responsibilities — it means giving yourself the space to recharge so you can show up ready and focused tomorrow.
Taking care of your body goes hand in hand with looking after your mind. Eating regular, balanced meals and staying hydrated helps keep your energy and focus up, while getting enough rest and moving around keeps you feeling strong on the job. When your body is looked after, it’s easier to handle the day’s challenges, stay alert, and think clearly — and that makes a real difference for your overall wellbeing.
It’s important to know that help is always available if things get tough. Keep a list of resources you can reach out to, whether it’s a counsellor, mental health professional, or a helpline. Services like the MATES Helpline, Lifeline, MensLine, and TIACS offer phone and online support 24/7 or during extended hours, so you can reach out whenever you need to. Asking for help is a sign of strength, and getting support early can make a real difference. Looking after your mental health is just as important as staying safe on the job — you don’t have to do it alone.