How to Take Care of Your Mental Health as an Employee

In the wake of the pandemic, employers are paying more attention to mental health in the workplace, but there’s still much work to be done. In this post, we delve into how to manage your mental health at work, how to talk to your employer when issues arise and more.?

By Brandi Fowler

Companies are beginning to pay more attention to mental health needs at work, and you should, too.

The challenges we faced the last two years from COVID-19, plus political and social issues, still linger and reports show they have a significant effect in the workplace: The rate at which employees are experiencing mental health symptoms has jumped 59 percent since 2019.?

“Three-quarters of full-time U.S. workers reported experiencing at least one symptom of a mental health condition in the past year, and over a third of symptoms cumulatively lasted five months to an entire year,” a 2021 report from mental health consultancy Mind Share Partners said.

And employees are not sticking around in this new, pressing environment. More full-timers are leaving their jobs for mental health reasons, “including those caused by workplace factors like overwhelming and unsustainable work,” Harvard Business Review reported.

The uptick in departures and stress means that while some companies have mental health plans, further change is needed. So, while employers are working out the details to make workspaces more mental-health friendly, what can you do to make sure you are taking care of yourself in the meantime??

I chatted with America Allen , owner of and therapist at suNu Healing Collectively , Silence the Shame founder Shanti Das, Dr. Rene' Stokes , adult/child psychiatrist and founder of ChildPsychonCall, and psychiatrist and mental health advocate, Dr. Jemima Kankam to learn how you can be an advocate for your well-being.

Setting boundaries is key

When you create boundaries between yourself and your employer it can be a gamechanger for your mental health, Allen said.?

“This may look like setting time boundaries: working until a set time (not all night), blocking off time for breaks/walks/meals away from your desk, scheduling and using PTO,” Allen said. “[But] this is important because employees typically only utilize weekends and vacation for their self-care practices and are still feeling burnt out because that time is simply not enough.

“When we create space daily for stepping away and engaging in some restorative practices, it allows us to show up more refreshed.”

Kankam concurs. She said taking a break does not make you a bad employee.

“If they think so, it is not the environment for you,” Kankam said. “Above all, know that it is your life, the only one you have, and we all have a responsibility to guard it.”

As you create boundaries, learn to say “no” when certain opportunities do not align with your schedule or workload. “Ask yourself, ‘If I say yes to this, what will I need to say no to?’” Allen said.?

Do a self-assessment before talking to your employer

Speaking up is crucial if you are dealing with an issue, although addressing your mental health with an employer can be uncomfortable.

“Depression, anxiety, and many other psychiatric disorders can significantly undermine concentration, interpersonal functioning, and a host of other areas that impact job performance,” said Stokes , an adult/child psychiatrist. “Despite this impact, many suffer in silence in fear of being stigmatized or judged and avoid getting the help they need.”

So, what can you do to overcome a fear of finding help? Start with a self-assessment to better communicate to your employer what you are experiencing.

“The most important first step is to make the time to check in regularly with yourself to assess for consistent changes in mood, coping, appetite, sleep, ability to enjoy things or other indicators of enduring psychiatric illness,” Stokes said.?

Why is a self-assessment so important?

“You will be the first to notice if these thoughts, feelings, and physical patterns change more persistently than usual and how the change impacts your life,” Kankam said.

Also, remember that your feelings are valid.?

“Feeling overworked, burnt out, tired, sadness, etc. does not make you weak, it makes you human,” Allen said. “A human who is witnessing and experiencing collective trauma and grief while also still doing business as usual…that’s a lot for anyone.”

Seek a professional evaluation and support if you have any concerns after the self-check-in.

“Begin with a conversation with your primary care doctor to rule out any underlying physical health issues that can mimic/worsen depression or anxiety. If there are none, seek the support of a mental health professional,” Stokes said.

Employees usually have access to a set number of no-cost talk therapy sessions through their company’s Employee Assistance Program (EAP). “This service affords employees confidential short-term support,” Stokes said.?

“If an employee’s needs exceed what the EAP can offer, the employee would then be recommended to seek formal psychiatric evaluation,” she said. “From that point forward, treatment may consist of talk therapy and/or medications.”

When should you approach your employer?

Set up a time to talk to your employer or an HR representative after your self-check-in and conversations with medical and psychological professionals.

“Don't be afraid to go and talk to your HR representative and tell them it's a confidential conversation,” Das said. “Sometimes that can be easier than going to your direct report. If you have a great rapport with your boss or your direct report, then maybe take them to lunch, say that you need to talk about taking a personal day, or share with them what's going on.”

Disclose what you feel comfortable with during the conversation.?

“Take the time to name your feelings, talk about the experience and its impact,” Allen said. “You can start with ‘I need to talk about what has been coming up for me recently, do you have time to listen?’ Then ask your employers if there are ways to reduce or reprioritize tasks.”

You can also have your provider step in.?

“The physician/therapist can provide documentation of diagnosis/symptoms to the Human Resources department,” Stokes said. “This gives the employee the ability to share as much or as little with direct managers as they see fit.”

Last, go into your meeting with your employer aware of what help is necessary to assist with your mental health needs.

“It is important for the employee to have an ‘ask’ (e.g. workplace accommodations, time off, etc.) in mind when interfacing with Human Resources regarding their diagnosis,” Stokes said. “If you are already managing depression or anxiety symptoms and your job performance has been impacted, you can request workplace accommodations to improve your chances of successfully completing job duties despite those symptoms.”

Those accommodations may include breaks throughout the day, dedicated time for treatment appointments and work schedule flexibility, all without penalty.

What employers can do

To create a healthier workspace , employers should focus on shifting the culture to one that allows employees to feel comfortable talking about their mental health, Das said.?

“I would urge companies to bring in speakers that have lived experiences like fireside chats to share their stories throughout the year, just so that people can be okay talking about their own stories,” Das said. “That helps change the culture of the company so that wellness is a part of the culture and not just something you do once a year during Mental Health Awareness Month.”

Some employers offer paid mental health days, which Das suggested is a good idea. Employee assistance programs and access to virtual yoga and meditation classes are also recent approaches by companies for better workplace mental health. Nearly 23% of workers say their employer has introduced new mental health services during the pandemic, according to a February survey of more than 2,000 U.S. adults by The Harris Poll on behalf of Fortune .?

More companies plan to amp up their mental health benefits, too. CNBC reported that 87% of U.S. employers said enhancing medical health benefits will be one of their top priorities over the next two years, according to a survey by benefits consulting firm WTW.

(Editing by Todd Dybas )