Mental health challenges don’t clock out when you clock in. They ride alongside you, quietly shaping how you think, feel, and move through your day.
With the right strategies—and the right help—you can find relief. Here are 10 practical tips to help you manage mental health challenges in the workplace, whether you’re struggling with anxiety, bipolar disorder, a dual diagnosis, or suicidal thoughts.
1. Know Your Legal Rights
You have the right to work in an environment that supports your mental health—and knowing your rights can help you advocate for yourself with confidence. Laws like the Americans with Disabilities Act (ADA) and the Family and Medical Leave Act (FMLA) offer protections for employees facing mental health challenges.
If your condition substantially limits your ability to perform major life activities, you may be entitled to reasonable accommodations for your position. These could include flexible scheduling, the option to work remotely, adjusted deadlines, extended breaks, or even time off for treatment.
You don’t have to disclose every detail of your mental health diagnosis to your employer. Typically, providing documentation from a healthcare provider is enough to trigger a conversation about accommodations. Your Human Resources department should guide you through the process confidentially.
2. Acknowledge How You’re Feeling
Bottling up your emotions or pretending everything is fine doesn’t make the stress disappear. In fact, it usually makes things harder. If you’re feeling anxious, sad, angry, or just worn out, allow yourself to name those feelings without judgment. Labeling your emotions can give you a sense of control over them. It can be as simple as saying, “I’m feeling overwhelmed today.” You don’t have to fix everything at once—you just have to start by being honest with yourself.
3. Set Realistic Expectations
When you’re struggling with mental health, your energy, concentration, and motivation might not be at their highest. That doesn’t mean you’re failing. It means you’re human.
Adjust your expectations for yourself during tough times. Instead of aiming for perfection, aim for progress. Completing one important task, even if it’s smaller than usual, is still an accomplishment. Allow yourself to redefine what success looks like on hard days.
4. Build Micro-Breaks Into Your Day
Working nonstop isn’t sustainable, especially when you’re already under emotional strain. Short breaks throughout the day can lower your stress levels, help you reset, and prevent burnout.
Your micro-breaks could be as simple as stretching for 60 seconds, stepping outside for a breath of fresh air, or drinking a glass of water mindfully. These small acts of self-care can add up over time to create a healthier and more balanced workday.
5. Stop Trying to Multitask
Multitasking might seem like the best way to catch up when you’re feeling behind, but it often leaves you more frazzled and less productive. Give yourself permission to focus on one priority at a time.
When you zero in on a single task, you allow your brain to work more efficiently and deeply, leading to higher-quality results in less time. Instead of scattering your energy across multiple unfinished projects, concentrated effort helps you enter a “flow state”—that sweet spot where time seems to fly and you’re fully immersed in what you’re doing.
6. Communicate Your Needs
You don’t have to tell everyone at work about your mental health struggles, but communicating your needs in a thoughtful, professional way can make a big difference. Setting boundaries with coworkers or supervisors isn’t about being difficult—it’s about protecting your health. Start with small conversations that advocate for your well-being and know that your needs are valid.
7. Create a “Comfort Kit” for Stressful Moments
On hard days, it can be helpful to have something private and portable that soothes you when stress strikes. This might include lotion with a calming scent like lavender, a stress ball, a photo of someone you love, noise-canceling headphones, or a small notebook for writing down anxious thoughts. Having something tangible to ground you can ease overwhelming emotions more quickly than you might expect.
8. Challenge Negative Self-Talk
Negative self-talk—those critical inner voices that say you’re not good enough, smart enough, or fast enough—can amplify stress and depression. Replacing harsh criticism with compassion is one of the most powerful ways to protect your mental health.
When a negative thought pops up, pause. Ask yourself, “Is this really true? Is there another way to look at this?” Over time, you’ll get better at noticing when your mind is telling you a story that isn’t based in fact.
9. Build a Support Network
Work can feel lonely, especially if you’re hiding your struggles behind a professional mask. Building a small network of trusted people can help ease that isolation. Maybe it’s one coworker you trust enough to grab coffee with when you’re feeling low. Maybe it’s a friend from a past job who understands the demands of your position and helps you sort through your emotions when you’re feeling stressed. No matter how big or small your support system is, having others to turn to can make your difficult days seem more manageable.
10. Know When It’s Time to Seek Professional Help
If you’re feeling persistently overwhelmed, hopeless, or unable to function, it may be time to get outside help. Reaching out for professional help doesn’t mean you’ve failed. It means you’re taking your mental health seriously—just like you would treat a broken bone or a chronic illness. Healing is possible, and with the right care, you can find your way forward.
At Eagle View Behavioral Health, compassionate, evidence-based care is available whenever you’re ready. Contact us today for a free, confidential assessment or to learn more about the treatment programs available at our Bettendorf, Iowa facility.
