If you have a job, you spend a significant portion of your waking hours at work. The organization you work for and your workplace culture can make a big impact on your mental health. Likewise, symptoms of anxiety and depression can affect your work performance. 

NAMI’s Workplace Mental Health Poll revealed that poor mental health at work is still a widespread issue in 2024. Here are some of its findings:

• About 1 in 4 employees is dissatisfied with their workplace culture. 
• Half (52%) of employees felt burned out in the past year because of their job, and 37% reported feeling so overwhelmed it made it hard to do their job.
• 33% noticed their productivity suffer because of their mental health, and 36% noticed their mental health suffer because of work demands.
• 34% of employees aged 18-29 and 28% of employees aged 30-49 reported that they considered quitting because of work’s impact on their mental health, and 21% of employees aged 50-64 said the same.

It takes the efforts of many to change a company’s culture. There are some things you can do on your own to care for yourselves and your co-workers. You can maintain healthy boundaries, practice self-care and strengthen your interpersonal skills. This blog post outlines 10 tips for achieving and maintaining better mental health in the workplace.

10 tips for improving mental health in the workplace

Creating a foundation for mental wellness at work is about more than self-care, although that’s an important part of it. You also need a supportive work environment and good relationships with your co-workers and supervisors. The company culture where you work is just as important as the job itself. When you feel seen, valued and respected, you can speak honestly, express your needs and feel good about setting boundaries.

Try the following tips to cultivate better mental health at work every day:

• Take breaks — Both short breaks during the day and days off can help you bring your stress level down and refocus. Get away from your desk at least once a day and do something physical like stretching or taking a walk. Try some mindfulness exercises or breathing exercises to get the most out of your breaks. Don’t forget to use any paid time off before it expires.
• Communicate with your supervisor — Things you should discuss with your supervisor include your workload, how your productivity is assessed, your work environment and what you need in order to do your best. Making them aware of these things and problem-solving together should be an ongoing strategy for managing your expectations and your stress.
• Set boundaries — Clear boundaries between work and home will help you be able to fully relax and focus on other things during your off-hours. Try to limit your availability for calls and emails to work hours.
• Take care of your physical health — When your physical health suffers, it’s much harder to maintain good mental health. Getting a full eight hours of sleep every night, eating nutritious foods and moving your body should be part of your daily routine.
• Prioritize self-care — Rest and relaxation are a big part of self-care, but it also includes the care and maintenance work that improves your quality of life. For example, getting your work clothes dry-cleaned in a timely manner will help you avoid a last-minute rush. Self-care is also making time for the things you like to do in your off-hours and reminding yourself of things you enjoy about your job. Try to build up healthy coping skills so you’re not relying on substances or other unhealthy habits.
• Accept your emotions — Emotions are passing states and information you can use to make positive changes. Check in with your emotions often and accept them for what they are so you can manage them effectively.
• Create a calming workspace — Keep your workplace clean, organized and free of distractions. If you can, add some personal touches to make yourself comfortable but not so cozy that you can’t stay awake. If you have a choice to work from home or use flexible hours, take advantage of those perks.
• Connect with your co-workers — Develop personal relationships by saying hi to your co-workers at the beginning of the day and having lunch with a co-worker every so often. Get to know some things about their lives and support each other when you can. 
• Take steps to resolve bullying and harassment — When you’re the target of bullying or harassment at work, take the time to document the behavior and share it through the appropriate channel. Ask any witnesses to support you, and talk with someone in a higher rank to address the situation.
• See a therapist — It’s OK to seek treatment even if your job hasn’t started to affect your mental health. Understand what services your insurance covers and find out what other resources you have access to, such as employee assistance programs.

Companies are making more of an effort to support their employees with mental health benefits, but many are still under-resourced. Talking openly about your mental health needs at work can spark conversations that bring you closer to your co-workers. It may lead to more support from leaders and supervisors. Ultimately, you’ll need allies both in the workplace and outside of it. A therapist is a good place to start. If your mental health is affecting your performance or your ability to function, you may need more comprehensive treatment.

At Lightfully, we provide personalized, holistic care that addresses every aspect of our clients’ lives. Our compassionate licensed clinicians get to know you on a personal level first. You can discuss difficulties at work as well as your home life, your relationships, your life goals and more.

If you’re ever seeking a higher level of mental health care, or if you have questions, please contact us. Let’s talk about what you need to thrive at work and in your personal life.