Mental Health

Let’s Talk Mental Health: 10 Tips for a Better Workday

With R U OK? Day on Thursday, 11 September 2025, now is the perfect time to check in—with yourself and others.

At Optimal Recruitment, we understand that mental health is a crucial part of a fulfilling and productive work life. It affects how we think, feel, and act—both inside and outside the office.

Yet, around 1 in 5 Australians aged 22–85 will experience a mental health disorder each year. The good news? There are simple, everyday actions that can help maintain or improve mental wellbeing—and many of them can be done right at work.

To mark R U OK? Day 2025, we’re sharing 10 practical tips to support your mental health on the job.

It’s easy to fall into the fast-food trap when you’re busy. But healthy eating doesn’t need to be complicated or expensive. Nutritious meals and snacks help fuel your body and support brain function. Pre-plan lunches or bring leftovers so you’re not caught out during the workday.

Proper hydration is key to staying alert and focused. Keep a refillable water bottle at your desk and aim to sip regularly throughout the day. Fruits and vegetables like cucumber, oranges, and watermelon are also great hydration boosters.

You don’t need to become a gym junkie overnight—but some regular physical activity goes a long way for mental wellbeing. Australian guidelines suggest 2.5–5 hours of moderate activity per week. Even a short walk on your lunch break can help clear your mind and reduce stress.

When you’re well-rested, you’re more productive and better equipped to handle challenges. Aim for 7 to 9 hours of sleep each night. A consistent bedtime routine, screen-free evenings, and a calm sleeping environment can all help improve your sleep quality.

Too much screen time can lead to fatigue, anxiety, and poor sleep—especially if you’re glued to a screen after hours. If your job involves a lot of screen work, try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. And don’t forget to unplug in the evenings.

Social connection is vital for mental health. Chat with colleagues, take lunch breaks with others, or check in with a friend. If you work remotely, stay in touch with your team through video calls and casual check-ins.
R U OK? Day is a great reminder to ask someone how they’re really going—you never know the difference it might make.

Music can be a powerful mood booster. Whether it’s energising tunes to get through a tough task or calming sounds to de-stress, find what works for you and use it to shape your day.

Starting your day with a clear plan can help reduce stress and increase productivity. Focus on your top priorities and be realistic about what you can achieve. If you’re overwhelmed, talk to your manager early—support is available.

When possible, include tasks in your day that you enjoy or are good at. These positive experiences can give you the motivation to tackle the trickier parts of your workload.

If you’re struggling, speak up. Whether it’s a friend, family member, colleague, or health professional—talking about it helps. Many workplaces also offer Employee Assistance Programs (EAPs) for free, confidential support.

Support Services Available 24/7:

  • 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 (Aboriginal & Torres Strait Islander Support): 13 92 76
  • QLife (LGBTQIA+ Support): 1800 184 527

This R U OK? Day—Check In. Start a Conversation.

R U OK? Day on Thursday 11 September 2025 is an important reminder that a simple question can make a real difference. Whether you’re thriving or just getting by, checking in with others—and yourself—is always worth the time.

At Optimal Recruitment, we’re committed to supporting mental health in the workplace. Whether you’re a jobseeker or an employer, we’re here to help create better, healthier work environments for everyone.

Need advice or support with your career or team? Contact us today on  info@optimalrecruitment.com.au or (02) 8416 4181