Empowering Employee Well-being and Mental Wellness

Sometimes, work feels like it takes up most of our lives—and in a way, it does! Whether you’re logging in from home, showing up at the office, or splitting your time between the two, what you do during your workday shapes how you feel, think, and connect with others. It can impact your mental well-being, your engagement at work as an employee, and your overall job satisfaction. When you start to build healthy habits at work, without viewing them as checking something off your to-do list, you might find that you start to feel more balanced, less stressed, and more like yourself.

Why Healthy Habits Matter for Mental Well-Being

Healthy habits are more than just routines, they’re tools that help us handle stress, stay focused, and find a sense of control when life gets busy. Studies show that sticking to wellness practices can help prevent burnout, boost your mood, and even improve your relationships. When you show up for yourself in small ways at work, those benefits can spill into every other part of your life.

Building Healthy Habits at Work

As you start to think about what healthy habits you might want to build, remember that what works for one person might not work for the next. It’s all about what works for you. Maybe you work on a factory floor and can’t take little breaks. Or, maybe you’re a teacher with a chaotic class and don’t have the energy to connect with others throughout the day. And some of you might work in the healthcare space where life depends on you being present, leaving you without time to do a quick mindfulness practice. Find what makes sense for your workday and how you navigate each day. Here are a few ideas to get you started:

• For Corporate Settings: You are likely on your laptop or phone every minute between 9am and 5pm. Try creating a digital detox zone, a tech-free space where you can spend a few minutes away from the screen for quiet reflection or mindfulness.
• For Healthcare Workers: You might find more flexibility post-shift. Practice a calming wind-down routine on your way home from work. Or if you want to incorporate something during your shift, ask if you can hang calming visuals or breathing guides in break rooms.
• For City, Government, or Public Sector Employees: Start your day or shift with a 60-second grounding or breathing exercise. Share uplifting stories or local events by using a community connection board. Or try participating in a weekly resilience course or workshop to help with stress management and emotional agility.
• For Construction or Industrial Workers: You are likely on your feet and moving around for most of your shift. Try starting your shift, and even throughout it, with stretching to reduce physical and mental tension. Ask a few coworkers to join for a group stretching session! Also, pay attention to your water intake. Use visual cues or alarms as reminders to stay hydrated.
• For Benefits Brokers: While you likely spend your days supporting others, making sure they have the latest information in the industry and the best possible benefits options, it can be helpful to pay it forward. Share a weekly mental health tip or resource with clients and colleagues. When you need those moments for yourself, try implementing focus blocks for uninterrupted time for deep work with phone or email silenced.
• For School or University Employees: In the chaos of the classrooms, take the opportunity to pause and breathe by using sound cues like the bell between classes or meetings. Create a shared space to post notes of appreciation with students and/or colleagues. Or if you’re able, offer spaces for drawing, writing, or music as a way of creative expression during breaks.

If you didn’t see anything useful for the type of job you have at work, check out our blog on building healthy routines or our Healthy Habits featured resource within your member portal!

Tips to Make Habits Stick

1. Go Easy on Yourself: Change takes time, and progress isn’t always perfect. Your well-being with thank you for celebrating the little wins!
2. Set Reminders: Post-it notes, phone alarms, or calendar events can give you a quick nudge to stay on track with your mental wellness goals.
3. Track What You’re Doing: Keep a checklist or jot down your progress. Seeing how far you’ve come is motivating, and it helps you figure out what’s working.
4. Share the Journey: Invite a coworker or friend to join in. Sharing your goals makes things more fun, and you can encourage each other along the way.

Healthy Habits, Lasting Impact

Building new habits at work doesn’t have to be overwhelming. Try starting small, evaluate how you feel, and go from there. You don’t have to change everything at once. Each step you take is an investment in your well-being as an employee and as a human outside of the workplace. Your efforts help create a more positive environment for everyone around you, too. Leverage your company’s employee assistance program (EAP) for additional support and resources.

Uprise Health is committed to transforming mental healthcare and supporting employee well-being through innovative EAP solutions, mental health advocacy, and whole person care. We hope you’ll join us! Here’s to making healthy habits feel easy, enjoyable, and—most importantly—yours!