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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.

Returning to work  

Going back to your job after a period of poor mental health can feel overwhelming. You may be worried about what colleagues will think, or that you won’t be able to cope.  For some of us, returning to work is a big milestone in the recovery process. 

On this page: 

  • Before planning to return to work 
  • Preparing to return to work 
  • Staying well after your return to work 

Even when you start to feel better, you could still be experiencing a mental health problem. It’s important to think about how to manage your mental health as you settle into work again. 

Before planning to return to work  

If you’ve been on sickness leave for more than seven days in a row, you might need  support before you consider going back. 

Consider the following options before you plan your return to work: 

  • Visit your doctor. Your family doctor or hospital doctor can assess whether you can return  to work and write you a fit note. A fit note is a statement where they give their  opinion on your fitness to work. It may also include suggestions for changes your employer could make to help you. 
  • Ask to be referred to occupational health. Your employer can get occupational  health workers to help you create a back-to-work plan. This plan can detail your  condition and the type of support you may need to return. 

Preparing to return to work  

In the time leading up to your first day back, try some of these ideas to make your return  feel easier: 

  • Try to keep in touch with colleagues. If you find this would help, stay in touch with  people at work during your time off. You could contact them by email, social media  or chat on the phone. 
  • Catch up on news from your workplace. If your workplace has a staff newsletter,  you could ask to be put on the mailing list. 
  • Plan to visit work before you return. It might help to say hello to colleagues and  re-familiarise yourself with the workplace. If you work remotely or from home, you could join a virtual team meeting. 
  • Arrange for someone to meet you at the entrance. After being off for a while, you  might be worried about entering a busy work environment alone. Ask a colleague,  your manager or someone at work who you trust. 
  • Ask to return to work gradually. With your manager, discuss the option of working  part-time or on certain days to begin with. This is sometimes called a ‘phased return’ to work. 
  • Start to readjust to your working hours. In the days leading up to your return, try  to go to sleep and wake up at the same time as if you were going to work.
    • Make use of peer support services. By sharing with others going through similar  experiences, you might feel less alone. 

Staying well after your return to work  

After returning to work from a mental health problem, try to make use of any support you  can to stay well. 

You might want to make some of the following requests to your employer: 

  • Create a schedule with your manager. For your first weeks back, make plans for  what you’ll do, when and where. This way you’ll know what to expect. Arrange to  catch up on any training you’ve missed.
  • Have regular catch-ups with your manager. It might help to talk often about how  you’re getting on. Let them know what you’re finding helpful or difficult.
  • Develop a Wellness Action Plan (WAP). If you’re returning to work but working from home, there is also a WAP home working guide. 
  • Look into specialist support services on offer. Your employer may offer support  like occupational health or an employee assistance programme (EAP). Check with your manager or HR department if you’re unsure. 
  • Ask for changes from your employer. Some small changes can allow you to feel  more able to do your job. See our page on getting support at work for more  information. 

“My employer supports me by helping me when I get stressed and feel like I can’t cope,  changing my tasks or just being there to talk to.”

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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.

Returning to work

Returning to work  

Going back to your job after a period of poor mental health can feel overwhelming. You may be worried about what colleagues will think, or that you won't be able to cope.  For some of us, returning to work is a big milestone in the recovery process. 

On this page: 

  • Before planning to return to work 
  • Preparing to return to work 
  • Staying well after your return to work 

Even when you start to feel better, you could still be experiencing a mental health problem. It's important to think about how to manage your mental health as you settle into work again. 

Before planning to return to work  

If you've been on sickness leave for more than seven days in a row, you might need  support before you consider going back. 

Consider the following options before you plan your return to work: 

  • Visit your doctor. Your family doctor or hospital doctor can assess whether you can return  to work and write you a fit note. A fit note is a statement where they give their  opinion on your fitness to work. It may also include suggestions for changes your employer could make to help you. 
  • Ask to be referred to occupational health. Your employer can get occupational  health workers to help you create a back-to-work plan. This plan can detail your  condition and the type of support you may need to return. 

Preparing to return to work  

In the time leading up to your first day back, try some of these ideas to make your return  feel easier: 

  • Try to keep in touch with colleagues. If you find this would help, stay in touch with  people at work during your time off. You could contact them by email, social media  or chat on the phone. 
  • Catch up on news from your workplace. If your workplace has a staff newsletter,  you could ask to be put on the mailing list. 
  • Plan to visit work before you return. It might help to say hello to colleagues and  re-familiarise yourself with the workplace. If you work remotely or from home, you could join a virtual team meeting. 
  • Arrange for someone to meet you at the entrance. After being off for a while, you  might be worried about entering a busy work environment alone. Ask a colleague,  your manager or someone at work who you trust. 
  • Ask to return to work gradually. With your manager, discuss the option of working  part-time or on certain days to begin with. This is sometimes called a 'phased return' to work. 
  • Start to readjust to your working hours. In the days leading up to your return, try  to go to sleep and wake up at the same time as if you were going to work.
    • Make use of peer support services. By sharing with others going through similar  experiences, you might feel less alone. 

Staying well after your return to work  

After returning to work from a mental health problem, try to make use of any support you  can to stay well. 

You might want to make some of the following requests to your employer: 

  • Create a schedule with your manager. For your first weeks back, make plans for  what you'll do, when and where. This way you'll know what to expect. Arrange to  catch up on any training you've missed.
  • Have regular catch-ups with your manager. It might help to talk often about how  you're getting on. Let them know what you're finding helpful or difficult.
  • Develop a Wellness Action Plan (WAP). If you're returning to work but working from home, there is also a WAP home working guide. 
  • Look into specialist support services on offer. Your employer may offer support  like occupational health or an employee assistance programme (EAP). Check with your manager or HR department if you're unsure. 
  • Ask for changes from your employer. Some small changes can allow you to feel  more able to do your job. See our page on getting support at work for more  information. 

"My employer supports me by helping me when I get stressed and feel like I can't cope,  changing my tasks or just being there to talk to."