The majority of the days I take my work to home and it makes an impact on my personal life, relationships and my own well-being (Parry et al 2025, Scottish Journal of Residential Child care)

Poor mental health can affect anyone, regardless of background or circumstances. We all interpret situations differently, so our thoughts, feelings and reactions will vary.

As helpers, we often focus on others and may not notice when we are struggling. Asking for help is a strength, not a weakness. Recognising our own triggers, patterns, and early warning signs is an important step toward maintaining wellbeing. Remember:

·       It’s normal for mental health to fluctuate.

·       Most problems develop gradually, so noticing small changes early can help.

You are not alone – everyone needs help and support at times.

·  Self-awareness matters – understanding your triggers, thought patterns, and responses can help you take action before things worsen.

·  Professional  help is available – your GP,  workplace, or specialist services can provide advice, therapy, and support.

·  Employer duty of care – workplaces should have accessible mental health resources; find out what’s available.

·  Therapy options include:

·       CBT – cognitive  behavioural therapy changes unhelpful thoughts and behaviours; helpful for depression, anxiety, trauma.

·       MBCT – mindfulness-based cognitive therapy combines mindfulness with CBT techniques.

·       EMDR – eye movement desensitisation and reprocessing, often used for recovery from trauma.

·       Other approaches include psychodynamic, and humanistic therapies.

For self-help tools see links below under Do

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Looking after your mental health can be challenging, especially when pressures are high. Be kind to yourself, and remember it’s normal for your mind to react to stress. Small, regular steps can make a significant difference. To start to improve your mental health here are some tips you may find helpful to begin the process.

Prioritise self-care

·       Make self-care part of your routine – book it in like any other commitment.

·       Take regular breaks and a proper lunch away from your desk.

·       Move your body frequently – even a short walk at lunch or after work helps.

·       Eat well, stay hydrated, and choose foods that  energise you.

Manage your workload

·       Set daily, weekly, and monthly priorities using manageable goals.

·       Focus on one task at a time – avoid multitasking.

·       Accept that some days will be more productive than  others.

Protect your boundaries

·       Learn to say no when needed.

·       Keep your values and priorities in mind when making  decisions.

Reflect and seek support

·       Note what you’ve achieved, no matter how small.

·       Write down challenges, triggers, and mood changes.

·       Decide who you feel comfortable talking to and what  you want from the conversation (e.g., listening, advice, information).

·       Use phone, online chat, or email if face-to-face  feels difficult.

·       Take someone with you to appointments if you’d like.

Explore useful tools:

·       [MIND  Wellness Action Plan] – helps you proactively plan what keeps you well at  work and what support you might need.

·       [Living Life to the Full] – a free,  online CBT-based course offering simple, practical techniques to improve  resilience and mood.

·       [Looking  after your own mental health]  Mental Health Foundation

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