By Jennifer Green, Public Health Practitioner

Being in work is good for our physical and mental health, especially when we work in a supportive environment where our effort is valued. But returning to work after time off with mental health issues can be tricky. 

Rates of diagnosed ‘common mental illness’ like depression and anxiety are increasing in the UK, and given that many people still suffer in silence – whatever the statistics say the reality is likely to be worse.

Over the last 24 months I have had to come to terms with the fact that my mental health problems are in fact something quite serious. I have unfortunately found myself unable to work on several occasions. Please don’t misunderstand me – I love my job, but there are times when my illness manages to convince me that I simply can’t do it. I lose all motivation, all ability to concentrate, and can barely string a coherent sentence together let alone be productive at work.

Even after the crisis, when I’ve found myself starting to feel better and know that returning to work is the next logical step, it can still be incredibly difficult. Yet if you don’t take that first step – you will remain exactly where you are. Living under the duvet with your dog (great in the short term, but eventually you will need money. For dogfood if nothing else).

This article is written for all of the people who have already taken the very scary step of sticking your head over the metaphorical parapet and declaring to your boss, your loved ones and your GP that you just aren’t functioning. You’ve stopped. You’ve discovered that you can rest your mind in very much the same ways that you can rest your body, have followed all the advice given to you by your GP, and you are feeling well enough to try to return to work.

Here is what has helped me:

1. Take your medication

Not technically a work issue, but this is my number one tip. Take whatever your GP prescribes, how and when you should, and consistently enough for it to kick in and help. Don’t spend hours wondering what having to take medication for your mental health ‘means’ – no one ever asks what it says about your personal coping skills when you have to take a Lemsip or painkillers.

2. Talk to your manager or to HR

A good employer should help you feel able to do this without being judged. I had no idea how kind and supportive my management team could be until I told them the truth and allowed them to help me.

3. Go easy on yourself

Getting out of bed, getting dressed into something clean and vaguely appropriate, eating a respectable breakfast and arriving at your desk without giving up can all be really hard work! These are battles that you have to win before your colleagues have even finished their morning cuppa.

4. Pick the day that you are going to come back

I picked a Friday so that I knew I would be able to do my first day back and then take the weekend for a rest.

5. Review your workload

You should be able to work with your manager to make sure you’re taking on the right amount of work. You might be trying to do much more than you need to, or perhaps you need a new project to ignite some enthusiasm?

6. Make a task list

Make a list of things to do on your first day, and then your first week, first month and so on. Don’t leave the small things off! It helps you keep track, and, more importantly, each item you’re able to tick off is another small win on your road back to ‘normality’.

7. Try to practise honesty with colleagues

It’s 2017, we shouldn’t be ashamed of our mental health any more. I’ve recently taken the decision to stop lying to people about ‘mystery viruses’. When people ask me, I’ve started telling the truth about why I am off work. I have felt only relief as a result.

8. Do what you can outside of work to help

There’s no mental health issue which will not be improved at least a little bit by practising better sleep hygiene to try to get some quality sleep, eating healthy food on a regular basis, getting some regular exercise and accepting the support offered by family and friends.

9. Does your boss need some help?

Providing a bit of guidance to your boss can be helpful. I sent a guide, produced by a charity, about my mental health issue to my boss that was about how to support an employee with my illness.

The Mind website is a good place to start and has lots of information about mental health at work.

1. Try to quit smoking

FYI, people with mental health problems are more likely to smoke, more likely be heavier smokers, and have higher rates of mortality due to smoking related illness.

The good news is that you are 400% more likely to stop smoking with professional help – in Telford our Healthy Lifestyles Service provides stop smoking help.