Small Steps, Big Impact
At Optimal Workforce, we understand that mental health plays a crucial role in how we work, connect, and thrive. Good mental wellbeing helps us stay productive, build positive relationships, handle stress, and reach our full potential. Yet an estimated 1 in 5 Australians aged 22–85 will have experienced a mental health disorder in the last 12 months. The big question is: what can we do to improve this?
Sometimes the answer involves professional help. But sometimes, small lifestyle changes can make a difference—especially when it comes to your daily work habits.
To mark R U OK? Day on Thursday, 11 September 2025, we’re sharing 10 practical tips to help you support your mental health at work and beyond.
1. Fuel Your Mind with Better Food Choices
It’s so easy – and so tempting – to go down the fast food route. Eating healthy doesn’t have to be time-consuming, costly or boring. Take a look online and you’ll find plenty of ideas and recipes to inspire you.
2. Keep Your Body and Brain Hydrated
It’s vital to drink up, especially on a hot day or if you work in a physically demanding job. You could take a water bottle to work with you and refill it as needed. Snacking on fruit and veg that has a high water content, like watermelon, peaches, lettuce and strawberries, can also help.
3. Move More, Stress Less
The latest Australian guidelines recommend that adults aim for 2.5 to 5 hours of moderate activity each week, or 1.25 to 2.5 hours of vigorous activity. Or a combination of both. Plus strength-building activities at least twice a week. Consider reviewing your weekly schedule to see where you can slot in some exercise.
4. Build a Better Sleep Routine
You likely know you’re not at your most productive when you haven’t had enough sleep. Lack of sleep can also impact mental health, including mood, cognitive function and overall wellbeing. Generally, adults need between 7 and 9 hours sleep each night.
5. Take Control of Your Screen Time
Studies have found that excessive screen time can affect your sleep, especially if you’re looking at screens late at night. It has also been linked to depression, anxiety and loneliness. If your work is screen-based, make sure you don’t sit for hours on end. Short, regular breaks are important. And at home, try to reduce screen time and avoid them completely in the run-up to bedtime.
6. Strengthen Your Social Connections
Humans are social beings! Regular interactions and communication with others are essential for overall wellbeing. So, make the most of the opportunities to connect with others in your workplace. Perhaps you have a staff kitchen where you could meet up with a group for lunch or a coffee break. If you work remotely, make sure you keep your communication channels open with regular informal chats as well as formal meetings with your team.
7. Let Music Shift Your Mood
Have you ever noticed how music can boost your mood? When a favourite tune comes on the radio, you might feel lifted and energised, while softer music helps you wind down at the end of the day. Support your mood at work with the music that works best for you.
8. Structure Your Day to Avoid Burnout
It can be useful to set out your top priorities at the start of the day so you know where to focus. Hopefully, you’ll feel a sense of satisfaction as you track your progress. A priority list should also help you notice if you’ve got too much on. If you have, discuss it with your manager sooner rather than later.
9. Do More of What You’re Good At
When you’re planning your day, try to make sure there’s something you’re good at, or enjoy, in the mix. This can help you navigate those tasks you find more challenging or less interesting.
10. Reach Out—You’re Not Alone
If nothing seems to be working, talk to someone you trust, whether it’s a peer, supervisor, GP, family member of friend. Your workplace may also have an Employee Assistance Program in place.
Other options, which all operate 24/7, include:
Lifeline: 13 11 14
Beyond Blue: 1300 224 636
Suicide Call Back Service: 1300 659 467
Men’s Line Australia: 1300 789 978
13 YARN: 13 92 76
QLife: 1800 184 527
R U OK? Day – Let’s Start a Conversation That Could Change a Life
R U OK? Day on Thursday 11 September 2025 is an important opportunity to check in with those around you—colleagues, friends, and loved ones. A genuine conversation can create connection and help someone feel seen, heard, and supported.
At Optimal Workforce, your wellbeing and success matter. Contact our friendly team for confidential support, recruitment advice, or a conversation about your next step. Contact our team at admin@optimalworkforce.com.au or call (02) 8077 7030.
Together, let’s make every workplace mentally healthy.
