We spend a significant portion of our lives at work, making the workplace a critical factor in our overall mental health. Whether you work in an office, remotely, or somewhere in between, protecting your mental wellbeing at work isn't a luxury—it's essential for both your health and your performance.
Common Workplace Mental Health Challenges
Understanding the challenges is the first step to addressing them:
Workload Stress
Too much work, tight deadlines, unclear priorities
Lack of Control
Limited autonomy over schedule, methods, or decisions
Poor Work-Life Balance
Work bleeding into personal time, inability to disconnect
Difficult Relationships
Conflict with colleagues, unsupportive management
Job Insecurity
Fear of layoffs, uncertain future
Lack of Recognition
Feeling undervalued, unappreciated, or invisible
Daily Strategies for Workplace Mental Health
Start Your Day Right
- Create a morning routine that includes time for yourself
- Avoid checking emails immediately upon waking
- Eat a proper breakfast and stay hydrated
- Build in buffer time to avoid starting the day rushed
Take Real Breaks
Break Best Practices
- Step away from your desk: Physical distance from work supports mental breaks
- Get outside: Even 10 minutes of natural light helps
- Move your body: Walk, stretch, or do brief exercises
- Eat lunch away from your workspace: Separate eating from working
- Use the Pomodoro technique: Work 25 minutes, break 5 minutes
Manage Your Workload
- Prioritize ruthlessly: Not everything is equally urgent or important
- Break large tasks down: Smaller chunks feel more manageable
- Say no when necessary: Protect your capacity for what matters most
- Communicate about workload: Don't suffer in silence when overwhelmed
- Single-task when possible: Multitasking increases stress and errors
Create Physical Comfort
- Ergonomics: Proper chair, desk, and screen positioning reduce physical stress
- Lighting: Natural light when possible; reduce glare and eye strain
- Personal touches: Plants, photos, or items that bring you comfort
- Noise management: Headphones, white noise, or quiet spaces when needed
Setting Boundaries at Work
Healthy boundaries are essential for sustainable work:
- Define work hours: And stick to them as much as possible
- Create end-of-day rituals: Signal to your brain that work is done
- Separate work devices: If possible, keep work email off personal phone
- Communicate availability: Let colleagues know when you're not available
- Use vacation time: And truly disconnect during it
Building Supportive Relationships
Social connection at work buffers stress and increases job satisfaction:
- Cultivate relationships with supportive colleagues
- Find or create opportunities for genuine connection
- Seek out a mentor or be a mentor to others
- Participate in team activities when comfortable
- Address conflicts directly rather than letting them fester
Remote Work Considerations
Working from home brings unique mental health challenges:
- Create a dedicated workspace: Physical separation between work and life
- Maintain structure: Keep regular hours and routines
- Combat isolation: Proactive social connection and collaboration
- Dress for work: Even partially—it helps shift mindset
- Get out of the house: Regular outdoor time and social activities
- Overcommunicate: Extra effort needed when not co-located
Managing Work Anxiety
If anxiety is affecting your work:
- Identify triggers: Specific situations, people, or tasks that spike anxiety
- Use grounding techniques: Deep breathing, 5-4-3-2-1, or other calming strategies
- Prepare for anxiety-provoking situations: Practice presentations, role-play difficult conversations
- Challenge catastrophic thinking: What's the realistic outcome, not the worst case?
- Build in recovery time: After stressful events, plan low-stress activities
When Work Affects Your Mental Health
Signs that work may be harming your mental health:
- • Dreading work to the point of physical symptoms
- • Unable to stop thinking about work during off hours
- • Sleep problems related to work stress
- • Irritability or mood changes tied to work
- • Physical symptoms (headaches, stomachaches, fatigue)
- • Feeling emotionally exhausted or numb
- • Using substances to cope with work stress
Talking to Your Employer About Mental Health
You may choose to discuss mental health with your employer:
- Know your rights: ADA and FMLA may provide protections
- Focus on solutions: What accommodations might help?
- Choose your audience: HR, EAP, or a trusted manager
- Share what's needed: You don't have to disclose everything
- Document important conversations: Keep records of discussions and agreements
Resources to Explore
- Employee Assistance Program (EAP): Many employers offer free, confidential counseling
- Professional development: Skills training can reduce work anxiety
- Mental health benefits: Review your insurance coverage for therapy and psychiatry
- Workplace wellness programs: Take advantage of available resources
Work Stress Affecting Your Mental Health?
Our team can help you develop strategies to manage work-related stress, anxiety, and burnout. You deserve to thrive at work.