Navigating Mental Health Struggles in the Workplace (Pt. 2)

This is part two (of two) of our Navigating Mental Health Struggles in the Workplace post [add link for part 1]. Below are more tips and thoughts!

Take Routine Breaks

As much as possible, aim to take breaks throughout your workday. Depending on your schedule or type of work, this may not always be feasible. You should strive to recharge whenever you have the chance. Doing so can help you feel more rejuvenated and motivated.

In that same vein, try to move your body physically. If you need to take a phone call, pace around your office. Instead of sending an email, take the stairs up to your manager to inquire about something directly. Ask a coworker if they want to take a walk during lunch. 

These small changes may not drastically improve your mental health. But they can provide brief spurts of relief throughout the day. Over time, that compounded effect results in less mental and physical tension. 

Optimize Time Management

Poor time management can exacerbate your mental health problems. When you feel overwhelmed with your tasks, you might react by procrastinating, cutting corners, or compulsively “powering through” work. These strategies can lead to adverse effects both in the short and long term. 

Instead, aim to plan your time appropriately each day. It may be helpful to start your morning drafting out a to-do list. Write down the most essential tasks you need to complete first. Then, write down the “maybe” tasks that you want to finish if you tackle the more pressing ones. Work down your list accordingly.

As mentioned, build routine breaks throughout your day. It probably isn’t realistic (or healthy) to expect yourself to pummel through eight or ten hours of work without stopping. Even taking a 5-10 minute breather after working for one hour can help you feel calmer. 

Commit to Ongoing Self-Care

Mental health can make self-care challenging. You might not feel motivated to exercise or socialize with friends when you don’t feel your best.

But self-care tends to be most important when life gets hard. You need a working routine to help you stay grounded and comfortable. Having one in place often helps to reduce stress while also building confidence.

Self-care includes honoring your physical, emotional, financial, and spiritual health. Try to think of how you can “fill your tank” in each of these areas. Instead of coming home and crashing on the couch after work, reflect on how you can build a small (but positive) routine that separates you from the job.

Seek support

Therapy or coaching can be an invaluable resource for learning about and treating your mental health. Therapy/coaching offers a safe, non-judgmental environment to process your emotions and difficulties. Your therapist/coach will teach you healthy coping skills to manage your stress. Likewise, they can help you explore some of the difficulties associated with your current work duties.

Some employers offer subsidized or free therapy through an employee assistance program (EAP). These programs support employees in navigating personal problems that may interfere with their job performance. It’s worth checking with your HR to determine if your company has an existing EAP

Review Medication Options

Talking to someone is one tool for proactively treating your mental health. But many people find that taking psychiatric medication can significantly reduce or even eliminate some of their more problematic symptoms. This tends to be especially true in the event of more severe mental illnesses. 

You can start the conversation with your existing primary care physician or meet with a psychiatrist. They will formally assess your psychiatric and medical history along with your current frequency and intensity of symptoms.

All medications have various risks and side effects. But working with a dedicated treatment team can increase the likelihood of finding the appropriate treatment for you. 

Consider Quitting 

Sometimes, even committing to the most proactive mental health strategies won’t significantly improve how you feel. Variables like toxic workplaces, severe burnout, and continuously declining mental health may indicate that you need a more drastic change. 

Of course, leaving a job can be scary. It’s essential to recognize that fear and reflect on the alternative options you might pursue. 

Many people find that they experience significant relief once leaving or changing jobs. If things aren’t getting better, or they’re only getting worse,  it may be time for some serious reevaluation. 

Final Thoughts

Work stress is an inevitable and an unfortunate part of work life.  Struggles at work from time to time are pretty typical however, many times our mental health may be getting in the way of our productivity.  Our jobs can also significantly affect our mental health.  Most often these challenges are complex and difficult to navigate. Finding ways to navigate your job and your mental health takes learning how to advocate for yourself, gaining insight into what works for you and options for a wide range treatments that may be available for you.