How to Keep Your Mental Health Strong Despite Work Pressures – 5 Simple Tips

It was one of those typical Monday mornings. You know the kind—emails piling up, meetings back-to-back, deadlines staring you down. In one meeting, I noticed a colleague who seemed off. She was usually talkative, but that day, she was quiet, unfocused. After the meeting, she opened up about feeling overwhelmed, trying to manage her workload and personal life.

This isn’t an unusual story. In fact, it’s one I hear far too often. As someone with a background in psychology, I have always paid attention to these warning signs.

Our work demands keep growing, but our mental health can’t be neglected.

Tomorrow, October 10th, we are celebrating World Mental Health Day, a reminder of how crucial it is to prioritize our mental well-being—especially in the workplace.

What is World Mental Health Day?

World Mental Health Day was first celebrated in 1992, thanks to the World Federation for Mental Health. Every year, this day is all about raising awareness around mental health issues and encouraging efforts to support mental health worldwide. Over time, many people, countries, and organizations have joined in to break the stigma around mental health.

This year’s theme for the World Mental Health Day is Mental Health at Work, a topic that couldn’t be more relevant.

Whether we realize it or not, our work environment can make or break our mental health.

Safe and supportive workplaces help protect mental well-being, but when workplaces are toxic—filled with things like stigma, discrimination, or bad working conditions—it can seriously harm us.

So, What Can We Do About It?

The million-dollar question: How do we stay mentally healthy when work feels like it's always piling on more and more pressure?

Well, I have seen firsthand how important it is to have simple strategies in place to protect your mental health. Based on my experience, I have come up with a few tips that can help. And to make it easy to remember, I have put them into an acronym: P.A.U.S.E.

P.A.U.S.E: 5 Tips to Keep Your Mental Health in Check

1. P – Prioritize Yourself: Let’s face it—taking care of yourself often gets pushed to the bottom of the list when deadlines are around the corner. But the truth is, if you don’t prioritize self-care, everything else will suffer. Start small. Get enough sleep, eat well, drink water, and get some movement in each day, even if it’s just a 10-minute walk. These small habits are the foundation of good mental health.

Remember, if you’re not taking care of yourself, you won’t have the energy to handle work stress.

2. A – Acknowledge Stress: Ignoring stress doesn’t make it go away—it just builds up. One of the best things you can do is acknowledge when you are stressed. Pause and take a deep breath. Identify what’s causing it and take small steps to manage it. Try mindfulness or breathing exercises during your break.

Even just stepping away from your desk for a few minutes can make a world of difference.

3. U – Use Your Support System: Don’t hesitate to lean on people around you. We all need someone to talk to, whether it’s a coworker, a friend, or a family member. Opening up about how you are feeling can ease the mental burden. If your workplace has resources like counseling or employee wellness programs, use them.

You don’t have to go through it alone.

4. S – Set Boundaries: It’s tough, but sometimes you need to say no. Setting clear work-life boundaries is essential. Decide when your workday ends, and stick to it. Let your colleagues know when you're not available outside working hours. You deserve time to unwind without thinking about emails or projects.

Disconnecting from work is key to recharging your mental batteries.

5. E – Engage in What You Love: Work can’t be the only thing in your life. Make sure you’re doing things outside of work that bring you joy. Whether it’s picking up a hobby, spending time with loved ones, or just taking time to relax, these activities help balance the stress from work.

Doing things that make you happy boosts your mood and your overall mental well-being.

Over the years, I have learned a lot about the connection between work and mental health. It’s clear that workplaces can either be a source of support or a major stressor. Unfortunately, too many workplaces fall into the latter category. My degree in psychology has given me the tools to better understand these issues and advocate for mental health in the workplace.

Whether it’s helping a colleague who’s feeling burnt out or managing my own stress, I have come to realize one thing:

Mental health is not something to be taken lightly. It’s just as important as physical health, and we all need to make space for it in our daily lives.

When mental health suffers, everything else—productivity, relationships, and quality of life—takes a hit. Stress, anxiety, and burnout impact not just mood but performance and engagement. Employers play a crucial role in creating supportive environments where people can speak openly without stigma. Healthy minds lead to healthier workplaces.

By following the P.A.U.S.E. method, you can take simple, actionable steps to protect your mental well-being, no matter how busy work gets.

This World Mental Health Day, take a moment to think about how you are supporting your own mental health. It’s not just about getting through the workday; it’s about thriving in every area of your life.

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