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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.

Types of work  

You can choose from different types of work to suit your mental health needs. This  information explains each type, as well as some of the pros and cons you may encounter. 

On this page: 

  • Flexible working 
  • Part-time work 
  • Shift work 
  • Casual work (zero-hours contracts) 
  • Working from home 
  • Self-employment 

By understanding what type of work suits you best, you might feel more able to manage  your mental health. When deciding, try thinking about the following questions: 

  • How many hours you can work. Do you have other commitments that take up  your time? 
  • When you can work. Do you need time in the day to go to appointments, or  evenings free for childcare? 
  • Where you work. How long do you want to commute and what environment would  suit you? 
  • Who you work with. Do you prefer to work on your own or with other people? 

“Many employers now realise, perhaps for the first time, that supporting people with  mental health conditions at work is really important, and rewarding.” 

What is flexible working?  

Flexible working is a way to have more control over how, where and when you work. Choosing your own working hours is one example. With this you may have to work  certain ‘core hours’, such as 10am to 4pm. You can vary your start and finish times  outside these hours.

Flexible working can also mean job sharing (letting people share a job) or regularly  working from home. 

Some advantages of flexible working  

  • You have control over your hours, which can improve your work-life balance.
  • You can more easily avoid rush-hour crowds, traffic and peak travel costs.
  • You can be available to attend medical appointments. 

Some disadvantages of flexible working  

  • Not always doable, as certain roles require you to work set hours sometimes.
  • If you struggle with creating structure and routine, it can be challenging. 

What is part-time work?  

Part-time work is where you work fewer hours or days per week than a full-time job. 

Some advantages of part-time work  

  • You can have a better work-life balance with the extra time you gain.
  • You have more time to attend medical appointments and look after your wellbeing.
  • If you have children or someone to care for, you can have a more regular  schedule. 

Some disadvantages of part-time work  

  • Your income may be lower due to working fewer hours. 
  • You don’t have as much time to get to know your colleagues. 
  • In your working hours, you have less time for training and development.

What is shift work?  

Shift work is where you work various hours at different times each week. 

Your hours may be both within and out with the common nine-to-five day. It may involve  working mornings, evenings, nights and weekends. 

Some advantages of shift work  

  • Your hours of work and days off are more flexible. 
  • You have more time in the day for medical appointments and looking after your  wellbeing. 
  • If you take medication in the morning that makes you drowsy in the day, working  late might suit you. 

Some disadvantages of shift work  

  • You might feel you have a lack of routine, less stability and structure.
  • If you work evening and night shifts, this can be linked to sleep problems.
  • Your social life might be impacted if you often work at odd hours. 

What is casual work? (zero-hours contracts)  

Casual work (or zero-hours contracts) is where you choose to work hours that are  offered to you. There is no set minimum amount that you must do. 

Some advantages of casual work  

  • You can choose the amount of hours you want to work each week.
  • Your employment can usually end without having to serve a notice period.
  • You can gain some extra income by doing this type of work on the side. 

Some disadvantages of casual work  

  • As you have no definite hours of work per week, you have no guaranteed income.
  • Your hours can be unpredictable and offered at the last minute. 
  • You’re not always entitled to statutory benefits (such as sick pay, annual leave and  maternity or paternity pay).

What is working from home?  

Working from home is where you can do some or all of your work from home, or  anywhere other than your normal workplace. It is also known as remote working. 

Some advantages of working from home  

  • You can work in a quieter environment with fewer distractions. 
  • You rarely need to travel for work, or maybe never at all. 
  • You have fewer social interactions (which can be positive if you have social  anxiety, for example). 

Some disadvantages of working from home  

  • You might not get as much direct support from your employer. 
  • You might have a lack of suitable work equipment at home. 
  • You can feel isolated and not part of your team or company. 
  • Switching off from work at the end of the day can feel difficult. 

What is self-employment? 

Self-employment means working for yourself rather than a company or employer.  Sometimes it is known as being a freelancer or an independent contractor. 

Some advantages of being self-employed  

  • You have complete control to choose the hours you work. 
  • Work from home, a co-working space or wherever suits you. 
  • You have greater choice over who you work with and the work you want to take  on. 

Some disadvantages of being self-employed  

  • As you have an unreliable workload, this could also mean an uncertain income.
  • You might find it hard to find stability and a sense of routine.
  • You have fewer employment rights – see the Employment Ordinance Cap 57 (Hong Kong Legal Information Institute) for more information
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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.

Types of work

Types of work  

You can choose from different types of work to suit your mental health needs. This  information explains each type, as well as some of the pros and cons you may encounter. 

On this page: 

  • Flexible working 
  • Part-time work 
  • Shift work 
  • Casual work (zero-hours contracts) 
  • Working from home 
  • Self-employment 

By understanding what type of work suits you best, you might feel more able to manage  your mental health. When deciding, try thinking about the following questions: 

  • How many hours you can work. Do you have other commitments that take up  your time? 
  • When you can work. Do you need time in the day to go to appointments, or  evenings free for childcare? 
  • Where you work. How long do you want to commute and what environment would  suit you? 
  • Who you work with. Do you prefer to work on your own or with other people? 

"Many employers now realise, perhaps for the first time, that supporting people with  mental health conditions at work is really important, and rewarding." 

What is flexible working?  

Flexible working is a way to have more control over how, where and when you work. Choosing your own working hours is one example. With this you may have to work  certain 'core hours', such as 10am to 4pm. You can vary your start and finish times  outside these hours.

Flexible working can also mean job sharing (letting people share a job) or regularly  working from home. 

Some advantages of flexible working  

  • You have control over your hours, which can improve your work-life balance.
  • You can more easily avoid rush-hour crowds, traffic and peak travel costs.
  • You can be available to attend medical appointments. 

Some disadvantages of flexible working  

  • Not always doable, as certain roles require you to work set hours sometimes.
  • If you struggle with creating structure and routine, it can be challenging. 

What is part-time work?  

Part-time work is where you work fewer hours or days per week than a full-time job. 

Some advantages of part-time work  

  • You can have a better work-life balance with the extra time you gain.
  • You have more time to attend medical appointments and look after your wellbeing.
  • If you have children or someone to care for, you can have a more regular  schedule. 

Some disadvantages of part-time work  

  • Your income may be lower due to working fewer hours. 
  • You don't have as much time to get to know your colleagues. 
  • In your working hours, you have less time for training and development.

What is shift work?  

Shift work is where you work various hours at different times each week. 

Your hours may be both within and out with the common nine-to-five day. It may involve  working mornings, evenings, nights and weekends. 

Some advantages of shift work  

  • Your hours of work and days off are more flexible. 
  • You have more time in the day for medical appointments and looking after your  wellbeing. 
  • If you take medication in the morning that makes you drowsy in the day, working  late might suit you. 

Some disadvantages of shift work  

  • You might feel you have a lack of routine, less stability and structure.
  • If you work evening and night shifts, this can be linked to sleep problems.
  • Your social life might be impacted if you often work at odd hours. 

What is casual work? (zero-hours contracts)  

Casual work (or zero-hours contracts) is where you choose to work hours that are  offered to you. There is no set minimum amount that you must do. 

Some advantages of casual work  

  • You can choose the amount of hours you want to work each week.
  • Your employment can usually end without having to serve a notice period.
  • You can gain some extra income by doing this type of work on the side. 

Some disadvantages of casual work  

  • As you have no definite hours of work per week, you have no guaranteed income.
  • Your hours can be unpredictable and offered at the last minute. 
  • You're not always entitled to statutory benefits (such as sick pay, annual leave and  maternity or paternity pay).

What is working from home?  

Working from home is where you can do some or all of your work from home, or  anywhere other than your normal workplace. It is also known as remote working. 

Some advantages of working from home  

  • You can work in a quieter environment with fewer distractions. 
  • You rarely need to travel for work, or maybe never at all. 
  • You have fewer social interactions (which can be positive if you have social  anxiety, for example). 

Some disadvantages of working from home  

  • You might not get as much direct support from your employer. 
  • You might have a lack of suitable work equipment at home. 
  • You can feel isolated and not part of your team or company. 
  • Switching off from work at the end of the day can feel difficult. 

What is self-employment? 

Self-employment means working for yourself rather than a company or employer.  Sometimes it is known as being a freelancer or an independent contractor. 

Some advantages of being self-employed  

  • You have complete control to choose the hours you work. 
  • Work from home, a co-working space or wherever suits you. 
  • You have greater choice over who you work with and the work you want to take  on. 

Some disadvantages of being self-employed  

  • As you have an unreliable workload, this could also mean an uncertain income.
  • You might find it hard to find stability and a sense of routine.
  • You have fewer employment rights – see the Employment Ordinance Cap 57 (Hong Kong Legal Information Institute) for more information