Work can be stressful. Whether you're juggling tight deadlines, dealing with a difficult boss, or simply trying to balance your personal life with your professional responsibilities, the demands of the workplace can sometimes feel overwhelming. And as much as we focus on the physical aspects of our jobs—like posture, exercise, and nutrition—mental health often takes a back seat. But managing mental health at work is just as important as managing your physical well-being, if not more so.
I’ve learned this the hard way. There was a time when I was so focused on achieving career success that I completely ignored my mental health. Burnout, anxiety, and stress were constant companions. I’d often work late into the night, feeling like I was never doing enough, and it started to take a toll. It wasn’t until I hit a breaking point that I realized something had to change. If you’re struggling with mental health at work, I get it. But trust me, with the right strategies, you can take control and thrive—not just survive—at work.
Here’s what I’ve learned about managing mental health at work, and how you can incorporate some of these practices into your own routine.
1. Recognize the Signs of Stress and Burnout
The first step to managing your mental health at work is recognizing when you're reaching your limits. For a long time, I didn’t notice the signs of burnout creeping up on me. I thought feeling constantly tired, irritable, or disconnected from my job was just part of the hustle. But over time, I began to realize that these feelings were signs that my mental health needed attention.
Stress and burnout can manifest in many ways, from physical symptoms like headaches, trouble sleeping, or muscle tension, to emotional ones, like feeling overwhelmed, anxious, or emotionally drained. It’s important to pay attention to these cues, because the earlier you recognize them, the easier it is to address them before they get worse. For me, once I acknowledged that I was mentally and physically exhausted, it was a wake-up call to start taking better care of myself.
2. Set Boundaries and Manage Your Time
One of the biggest contributors to work-related stress is the feeling that there’s never enough time. I used to say yes to every request, taking on more and more responsibilities, even when I was already stretched thin. I thought I had to be the “go-to” person for everything, but it was burning me out.
Learning to set boundaries has been a game-changer for my mental health. It’s okay to say no when you’re overwhelmed or when a task isn’t a priority. Be realistic about what you can handle. I started blocking out time on my calendar for focused work, and I also made sure to schedule breaks throughout the day—something that can be so easy to overlook.
Setting boundaries also means creating a clear separation between work and personal life. This has been particularly important when working from home, where it’s easy to let work bleed into every moment. At the end of each workday, I now have a routine that helps me wind down and “switch off,” whether that’s going for a walk, reading, or doing a short meditation.
3. Take Regular Breaks
It might seem counterproductive, but taking breaks throughout the day can actually make you more productive and improve your mental health. I used to think that working non-stop without breaks would help me get more done, but the reality was the opposite. I’d get fatigued, lose focus, and make more mistakes.
Now, I make it a point to take short breaks every 60 to 90 minutes. Whether it’s a 5-minute walk, a stretch, or just stepping away from my desk to grab a coffee, I’ve noticed that taking regular breaks helps me stay focused and refreshed. Even if it’s just a quick breather, stepping away from my workspace helps reset my mind and boosts my energy for the next task.
One thing I’ve found helpful is the Pomodoro Technique—a time management method where you work in intervals of 25 minutes, followed by a 5-minute break. After four intervals, you take a longer break. This system works wonders for me, as it keeps me focused and ensures I’m regularly taking time for my mental well-being.
4. Practice Mindfulness and Stress Reduction Techniques
Mindfulness has been a game-changer for my mental health at work. When work gets overwhelming, it’s easy to feel like you’re constantly running on autopilot, reacting to things as they come instead of being present. Mindfulness helps you slow down and stay grounded in the present moment, which can reduce stress and anxiety.
I started incorporating simple mindfulness practices into my daily routine. It could be as simple as taking five deep breaths when I feel stressed or pausing for a moment to check in with myself. I also try to meditate for 10 minutes each morning before I start my workday. It doesn’t sound like much, but it’s made a significant difference in how I handle stress throughout the day.
If meditation or mindfulness feels too intimidating at first, try progressive muscle relaxation or deep breathing exercises. These can be done anywhere, anytime, and help activate the body’s relaxation response, reducing stress and calming the mind.
5. Talk About It: Seek Support When You Need It
One of the toughest things I’ve had to learn is that it’s okay to not have it all together. For a long time, I thought I needed to keep my mental health struggles to myself and push through. But over time, I realized that talking about it with someone I trust—whether that’s a colleague, manager, or therapist—has been incredibly helpful.
If you’re struggling with your mental health at work, don’t hesitate to reach out for support. Many workplaces now offer Employee Assistance Programs (EAPs), which can connect you with counseling services, support groups, or other resources. If that’s not available, consider talking to a trusted co-worker or friend outside of work. Simply voicing your concerns can make a huge difference in how you feel.
Also, if you’re comfortable with it, don’t be afraid to communicate your needs to your manager. Open, honest communication about workload or mental health challenges can lead to more understanding and accommodations, whether that’s flexible hours, a lighter workload, or access to mental health resources.
6. Prioritize Physical Health
While mental health is the focus, it’s impossible to separate it from physical health. I’ve found that taking care of my body has a direct impact on how well I manage stress at work. Regular exercise, healthy eating, and quality sleep all play a role in maintaining a positive mental state.
For me, getting regular exercise, even if it’s just a 20-minute walk during lunch, has been one of the most effective ways to reduce anxiety and stress. I’ve also made it a point to eat foods that nourish my body, like fruits, vegetables, whole grains, and lean proteins. These foods help regulate my energy levels and keep my mood stable.
Sleep is another non-negotiable for me. If I don’t get enough rest, I’m much more likely to feel stressed, irritable, or unfocused the next day. Prioritizing sleep has been essential for my mental health at work.
7. Create a Positive Work Environment
A lot of our mental health at work is influenced by our physical and social environment. Over time, I’ve learned that a cluttered workspace or a negative, toxic environment can make work feel even more stressful. I’ve worked hard to make my workspace a calming, inspiring place where I feel motivated and comfortable.
Adding small touches like plants, good lighting, or personal items that make me happy has created a space where I feel more at ease. On the social side, I’ve learned the importance of surrounding myself with positive, supportive colleagues. Having people you can rely on for encouragement and understanding can make a huge difference in how you feel at work.
Final Thoughts
Managing mental health at work is a continual practice, not a one-time fix. By setting boundaries, taking breaks, practicing mindfulness, and prioritizing self-care, you can protect your mental health and improve your overall well-being. It’s not always easy, and there will be tough days, but the key is consistency. By implementing these strategies, you’ll be better equipped to handle stress, stay focused, and thrive in the workplace. Your mental health deserves to be prioritized—after all, when you feel good mentally, you’ll perform better, too.
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