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How to be mentally healthy at work

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

Getting support at work  

If your mental health problem is impacting your working life, it can be tricky to know what  to do. Fortunately, there are workplace support options available to help you. 

On this page: 

  • Should I tell someone at work? 
  • How do I tell my manager? 
  • Asking for changes at work 
  • Taking time off work for your mental health 

You may be considered disabled (as defined by section 2(1) of the Disability Discrimination Ordinance “DDO” – Disability Discrimination | CLIC) because of your  mental health problem. If so, you have specific rights related to getting support at work. This support comes in the form of reasonable adjustments. 

Should I tell someone at work about my mental health problem?  

You may feel unsure whether to tell anyone at work about your ongoing mental health  problem, or poor wellbeing. If you are comfortable with sharing, there are some benefits  to doing so. 

At first you might experience barriers like: 

  • not knowing who, when or how to tell 
  • being unsure of how much to share 
  • worrying about negative outcomes or reactions. 

The possible benefits of talking about your mental health at work include: 

  • having a stronger basis for requesting support 
  • not having to hide difficulties you’re experiencing
  • helping others open up about their experiences of mental health problems (if you choose to tell colleagues). 

Telling anyone about your mental health is a personal choice. 

However, if your mental health problem is considered a disability under the Disability Discrimination Ordinance, you have a right to reasonable adjustments. But to exercise this right, your employer must know about your disability. 

Your employer will also need to know about your disability before you get protection for  certain types of disability discrimination.

“Talking to my employer was very hard because of shame and confidentiality reasons,  but I was surprised and felt much more supported and understood.” 

How do I tell my manager?  

If you want to tell your manager about your mental health problem, it can be hard to  know where to start. To make the process easier, you could try the following  suggestions: 

  • Arrange to talk to your manager privately. This could be during a regular catch up, or by requesting a one-to-one meeting. 
  • Think about what you’d like to say in advance. Write up some notes and bring  them with you when you meet your manager. 
  • Create a Wellness Action Plan beforehand. This helps you think about your  support needs and what keeps you well at work. 

Asking for changes at work  

To help you stay well and work effectively, you might need to change something about  your environment or the way you work. 

You can make some changes on your own. Others, such as reasonable adjustments, will  require action or agreement from your employer. 

If you have a diagnosed mental health problem, think about what changes would help the  difficulties you experience. Your employer might refer you to an occupational health  adviser for advice on how best to support you. 

“My employer understands exactly what it is I’m going through. They help and support me  any way they can. I’m one of the lucky ones.” 

What are reasonable adjustments?  

Reasonable adjustments are changes that an employer makes for an employee with a  disability. This only becomes a legal duty if the employee is at a disadvantage in their  work. 

Your employer must make reasonable adjustments if: 

  • your mental health problem is a disability (as defined by the Disability Discrimination Ordinance)
    • you experience difficulties or disadvantages at work because of your disability
    • the adjustments would remove the difficulties or disadvantages you face
    • it is reasonable in all circumstances to make the adjustments 
  • they know about your disability (this means you may have to tell your  employer about your mental health problem). 

Even if you’re not covered by the Disability Discrimination Ordinance, your employer should still support you  within what is reasonable for your role. 

What sort of changes can I ask for?  

The changes you need will depend on the work you do and what you find difficult. You  could ask to make changes such as the following examples: 

  • Using voicemail. You can take messages this way if answering phone calls makes you feel anxious. 
  • Communicating by email. If you feel stressed by face-to-face contact, use email  where possible. 
  • Arranging flexible working. Flexible hours might suit your needs better. For  example, this way you can attend medical appointments or start work later in the  day. 
  • Requesting a quieter workspace. This can help if you find it difficult to concentrate  at work. 
  • Working by a window or asking for a light box. You might want to make these  changes if you have seasonal affective disorder (SAD) for example. 
  • Getting on-the-job support. This could be a workplace mentor, or permission to  contact your support worker during work hours. 
  • Taking time out when distressed. Even just a few minutes away from your  working space can help. You could go out for some air, or have a short rest. 

If you need more help than reasonable adjustments, you may be able to get support from  the Government. Find out more about the Support Programme for Employees with Disabilities (Social Welfare Department) scheme. 

For ideas and tips on coping, read more in our self-care sections for different mental  health problems. 

Taking time off work  

Taking time off for your mental health is just as valid as time off for physical health. If  you’re too unwell to work, you need time to get better. 

Even if you’re off for a while, it doesn’t mean you’ll never go back to work. Your employer  should support you when you’re ready to return.

If you’re off work for more than seven days in a row, you will need a fit note from your family doctor or hospital doctor. In most cases, you’re entitled to sick leave from your employer. 

For more information, see the Government information on taking sick leave: Labour Department – Frequently Asked Questions.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Getting support at work

Getting support at work  

If your mental health problem is impacting your working life, it can be tricky to know what  to do. Fortunately, there are workplace support options available to help you. 

On this page: 

  • Should I tell someone at work? 
  • How do I tell my manager? 
  • Asking for changes at work 
  • Taking time off work for your mental health 

You may be considered disabled (as defined by section 2(1) of the Disability Discrimination Ordinance “DDO” - Disability Discrimination | CLIC) because of your  mental health problem. If so, you have specific rights related to getting support at work. This support comes in the form of reasonable adjustments. 

Should I tell someone at work about my mental health problem?  

You may feel unsure whether to tell anyone at work about your ongoing mental health  problem, or poor wellbeing. If you are comfortable with sharing, there are some benefits  to doing so. 

At first you might experience barriers like: 

  • not knowing who, when or how to tell 
  • being unsure of how much to share 
  • worrying about negative outcomes or reactions. 

The possible benefits of talking about your mental health at work include: 

  • having a stronger basis for requesting support 
  • not having to hide difficulties you're experiencing
  • helping others open up about their experiences of mental health problems (if you choose to tell colleagues). 

Telling anyone about your mental health is a personal choice. 

However, if your mental health problem is considered a disability under the Disability Discrimination Ordinance, you have a right to reasonable adjustments. But to exercise this right, your employer must know about your disability. 

Your employer will also need to know about your disability before you get protection for  certain types of disability discrimination.

"Talking to my employer was very hard because of shame and confidentiality reasons,  but I was surprised and felt much more supported and understood." 

How do I tell my manager?  

If you want to tell your manager about your mental health problem, it can be hard to  know where to start. To make the process easier, you could try the following  suggestions: 

  • Arrange to talk to your manager privately. This could be during a regular catch up, or by requesting a one-to-one meeting. 
  • Think about what you'd like to say in advance. Write up some notes and bring  them with you when you meet your manager. 
  • Create a Wellness Action Plan beforehand. This helps you think about your  support needs and what keeps you well at work. 

Asking for changes at work  

To help you stay well and work effectively, you might need to change something about  your environment or the way you work. 

You can make some changes on your own. Others, such as reasonable adjustments, will  require action or agreement from your employer. 

If you have a diagnosed mental health problem, think about what changes would help the  difficulties you experience. Your employer might refer you to an occupational health  adviser for advice on how best to support you. 

"My employer understands exactly what it is I'm going through. They help and support me  any way they can. I'm one of the lucky ones." 

What are reasonable adjustments?  

Reasonable adjustments are changes that an employer makes for an employee with a  disability. This only becomes a legal duty if the employee is at a disadvantage in their  work. 

Your employer must make reasonable adjustments if: 

  • your mental health problem is a disability (as defined by the Disability Discrimination Ordinance)
    • you experience difficulties or disadvantages at work because of your disability
    • the adjustments would remove the difficulties or disadvantages you face
    • it is reasonable in all circumstances to make the adjustments 
  • they know about your disability (this means you may have to tell your  employer about your mental health problem). 

Even if you're not covered by the Disability Discrimination Ordinance, your employer should still support you  within what is reasonable for your role. 

What sort of changes can I ask for?  

The changes you need will depend on the work you do and what you find difficult. You  could ask to make changes such as the following examples: 

  • Using voicemail. You can take messages this way if answering phone calls makes you feel anxious. 
  • Communicating by email. If you feel stressed by face-to-face contact, use email  where possible. 
  • Arranging flexible working. Flexible hours might suit your needs better. For  example, this way you can attend medical appointments or start work later in the  day. 
  • Requesting a quieter workspace. This can help if you find it difficult to concentrate  at work. 
  • Working by a window or asking for a light box. You might want to make these  changes if you have seasonal affective disorder (SAD) for example. 
  • Getting on-the-job support. This could be a workplace mentor, or permission to  contact your support worker during work hours. 
  • Taking time out when distressed. Even just a few minutes away from your  working space can help. You could go out for some air, or have a short rest. 

If you need more help than reasonable adjustments, you may be able to get support from  the Government. Find out more about the Support Programme for Employees with Disabilities (Social Welfare Department) scheme. 

For ideas and tips on coping, read more in our self-care sections for different mental  health problems. 

Taking time off work  

Taking time off for your mental health is just as valid as time off for physical health. If  you're too unwell to work, you need time to get better. 

Even if you're off for a while, it doesn't mean you'll never go back to work. Your employer  should support you when you're ready to return.

If you're off work for more than seven days in a row, you will need a fit note from your family doctor or hospital doctor. In most cases, you're entitled to sick leave from your employer. 

For more information, see the Government information on taking sick leave: Labour Department - Frequently Asked Questions.