How to Navigate Work While Dealing With Mental Health Issues

By Brandi Fowler

Dealing with mental health issues in the workplace can be tricky. In this post, we discuss how to navigate work while dealing with them.

The pandemic made discussing mental health issues in the workplace more acceptable, but coping with them while on the clock isn’t always easy.?

A 2021 American Psychological Association survey revealed nearly 3 in 5 employees had experienced negative impacts of work-related stress in the past month, and 87% of employees think actions from their employer would help their mental health.?

Mental health issues are still prevalent, and paying attention to signs you could be struggling with yours is essential.

“It differs from person to person, but I know the most common [sign] I hear is where you show up and feel like, ‘I just can't do this for like another day,’” coach, podcaster, and author Mark Metry said. “You feel like, ‘If I do this for another hour, if I have to live my life like this for another 24 hours like I just don't see how I'm going to make it.’

“A lot of times people will start to have digestive problems or issues with their sleep. A lot of these mental health challenges [have] a very physical component. People think, ‘Maybe this is just a coincidence,’ but [many] times they are connected. Any physical health issue like that is usually a clear sign your mental health is really dwindling. It's running on fumes.”

Keep an eye on changes in your behavior, too, said Headspace Health chief clinical officer Dana Udall, Ph.D .?

“They may find themselves feeling less interested in going out and spending time with friends,” Udall said. “So, not going to happy hour after work, not even wanting to take lunch and meet with other people. irritability is another big one that comes up. So often people just start to feel cranky. They may be short with loved ones. They may be less patient with their co-workers.”

While mental health challenges can vary along a large spectrum, issues usually occur “when you are not in alignment with how you typically operate,” health and fitness coach Ariel Belgrave Harris said.?

Paying attention to symptoms of burnout is key too.?

“The first is emotional exhaustion,” Harris said. “So just feeling worn down, which can happen if you are experiencing chronic stress. The second is feelings of distance from work or feeling really cynical about work, and the third is a feeling of not being effective in your workplace. All of those things can cause burnout.”?

I talked to Harris, Metry, and Udall to learn more about how to navigate work while dealing with mental health issues.

Take Actions to Help Alleviate Mental Health Issues During Work Hours and Beyond

First, take a moment to pause and self-assess if you are struggling at work and dealing with mental health issues.?

“Come to terms with where you are right now,” Harris said. “Oftentimes it's so easy to go, go, go, especially in this grind culture, that we don't stop so we can feel right. You have to feel so you can heal.?

“If you can pause and really reevaluate, you may be saving yourself in the future before you get to that point where you are burning out and your mental health is in a state where you cannot function,” Metry said. “I've seen it happen many, many times.”

Also, be intentional as you try to carve out time to do it, Harris said.?

“You actually have to block it on the calendar,” Harris said. “Find time for it. And the reflection doesn't have to be a full hour. It can literally be sitting with yourself for five minutes.”

In addition, research available services that lead to better support in the workplace.

“[Check] company offerings, any wellness benefits, and then prepare to communicate your needs wherever there is psychological safety,” Harris said. “Whether it is communicating with HR or your manager, make sure you are not going into these conversations cold turkey. You have to make sure you know what is up with yourself. What is it that you need so you can communicate?”

Focusing on your diet can also help you cope with mental health issues.

“The power of nutrition is often dismissed,” Metry said. “There is an emerging field of science right now called nutritional psychiatry, and they are learning that our mental health has many components, but one of those components is brain health.?

“Obviously I'm not saying, ‘Hey, if you eat a salad, like your depression is gonna go away,’ but also at the same time, people have been getting fairly fast results.?

“If you start to eat a brain-healthy diet [you could start noticing you have] 10% more energy. [Or] it is 15% easier to focus on what you actually focus on rather than anxiety and depression…it is actually 20% easier to go to sleep. When you start to eat in a brain healthy way, all of a sudden life - in the most simplest ways - starts to get a little bit easier.”

Avoid constantly pushing through your issues, and take PTO, too.?

“A lot of people feel that there is value in pushing through, and sometimes that is helpful,” Udall said. “We all have sort of sprints where we have to get through something, maybe for a deadline as a way of working in an ongoing way, pushing through is really not effective. It can decrease our productivity, it can really lead to burnout.?

“So finding ways to cultivate resilience, to make us stronger, and to take time off when we need it is really the optimal way to go. That may be building in sort of micro-breaks throughout your day, where you're taking five minutes and meditating, texting with a friend, or watching a funny video.”

PTO can also help you unwind and unplug, Udall said.?

“If we do those things more regularly and have good self-care practices, then we are less likely to burn out and less likely to have to push through in the first place,” Udall said.

Determine Whether to Discuss Your Mental Health Issues in the Workplace?

Examine the culture of your workplace before scheduling a meeting with your boss or talking about your mental health issues with co-workers.?

“The positive that came out of the pandemic is there is more of a focus [on mental health],” Harris said. “Companies didn't have a choice. So, there are conversations happening about mental health.?

“[But] you should definitely make sure you are aware of what the culture is like when it comes to having these mental health conversations. It makes it easier when it is something that has been communicated from the top down.”

Next, schedule a meeting with your manager if you feel comfortable and the workplace culture is suitable.

“Being intentional is really key when it comes to having these conversations around mental health,” Harris said. “How you approach the conversation could impact how it is received. Because you are in a highly emotional state, you really have to be cognizant of how you are having the conversation.”

Choose a time to discuss it when you are in a calm state, Harris said. Giving your manager a warning about what you plan to talk about can help.?

“Some people, before they even go and speak with their manager, may seek out guidance from HR. HR can give you guidance on what resources you have available,” Harris said.?

While you are not obligated to share details, giving your manager some information so they can know how best to support you can help.?

“State the specifics and how your mental health challenges are impacting your work,” Harris said. “Keep it professional, keep it appropriate. Your manager is not your therapist.”

During the conversation, explain your mental health struggle, how it has impacted your work, and what long- and short-term support you need, Harris said.

“Say, ‘Lately I've been experiencing stress and feeling burnt out and feeling like I haven't been able to show up as my most productive self at work as a result,’” Harris said. “And I'd like to take a few personal days to tend to my mental health so I can come back refreshed and ready to work.

“This is addressing the work side of things where it's like, ‘Hey, this is not just me. I have an understanding that it is impacting how I'm showing up and I want to be able to bring my A-game to work.’ You could also talk about what your needs are beyond taking a personal day or mental health day.?

If you don’t feel comfortable, go with your gut.?

“[Whether you tell your boss or co-workers] depends on the person, the level of mental health [issues] and the work environment you go to,” Metry said. “I don't necessarily think it's a good idea for you to start telling everyone. A lot of the stigma is being reduced, people are becoming more open about it, but I've also seen not-so-great things happen when people start talking about their mental health, like randomly, haphazardly to their employers, to their employees.?

“If you are facing mental health issues you need to first understand you need help, and you should seek that help independently.”

Metry suggested seeing a therapist or discussing your issues with family or friends you trust.?

“Have conversations and see what they tell you,” Metry said. “And maybe the next step is for you to seek some kind of medical help.”

It is essential to keep tabs on your mental health when stressors abound. Take time to self-assess, pay attention when you don’t feel like yourself, consider talking to a therapist, and take time off when you need it.

Top Takeaways

How to Navigate Work While Dealing With Mental Health Issues?

• Take a moment to self-assess and identify signs you may be struggling with mental health issues.
• Consider talking to a therapist or health professional.?
• Take actions to alleviate mental health issues, like consuming a healthier diet, taking PTO, and more.
• Schedule a meeting with your manager if you feel comfortable discussing your mental health issues in the workplace.