Let’s be honest—work can be tough. Deadlines, responsibilities, and the constant pressure to perform can sometimes feel like too much, especially when your mental health is already in a fragile state. If you’ve been feeling overwhelmed, exhausted, or just not quite yourself lately, know this: you’re not alone.
The truth is, our jobs can have a massive impact on our mental well-being. And when things get tough, it’s easy to feel stuck, like you’re barely keeping your head above water. But here’s the good news—there are ways to manage it better, and you don’t have to figure it all out on your own.
Let’s talk about how to navigate work while protecting your mental health, one step at a time.
Step 1: Acknowledge How You're Feeling (Without Judgment)
First things first—give yourself permission to acknowledge what’s going on. Struggling with mental health at work doesn’t mean you’re weak or failing; it means you’re human. Ignoring the signs or trying to "push through" will only make things harder in the long run.
Take a moment to reflect:
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Are you feeling constantly drained, even after a good night’s sleep?
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Is your motivation at an all-time low?
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Do small tasks feel overwhelming or impossible to complete?
Recognising these signs is the first step toward making a positive change. You’re not alone in this, and it’s okay to need support.
Step 2: Set Boundaries (And Actually Stick to Them)
When work is piling up and your mental health is suffering, it’s easy to fall into the trap of always being available. But here’s the thing—burnout doesn’t happen overnight; it happens when boundaries aren’t in place.
Start small by setting clear limits:
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Define your work hours and stick to them. No more answering emails at midnight.
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Schedule regular breaks throughout your day to step away and reset.
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Say no (or “not right now”) to additional responsibilities when your plate is already full.
Remember, boundaries aren’t selfish—they’re necessary. Protecting your energy now will allow you to be more effective in the long run.
Step 3: Have an Honest Conversation (With Yourself and Your Manager)
If your workload or work environment is negatively impacting your mental health, consider having an open and honest conversation with your manager. This doesn’t mean you have to disclose every detail of what you’re going through, but sharing that you're feeling overwhelmed can open doors for adjustments.
You could say something like:
"I've been feeling a bit stretched lately, and I want to make sure I'm delivering my best work. Is there any way we can revisit my workload or prioritise my tasks?"
Most managers appreciate transparency, and you might find they’re more willing to support you than you expect. If talking to your manager feels intimidating, consider reaching out to HR or a trusted colleague for guidance.
Step 4: Prioritise What’s in Your Control
When things feel chaotic, it’s important to focus on what you can control. Instead of worrying about everything all at once, break things down into manageable steps:
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Identify the biggest stressors: Is it an unrealistic workload? Lack of support? Workplace culture?
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Tackle one thing at a time: Prioritise the most critical tasks and let go of perfectionism.
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Use time management tools: Try time-blocking or productivity techniques to create structure and avoid feeling overwhelmed.
By focusing on what you can influence, you’ll feel a greater sense of control over your day.
Step 5: Lean Into Your Support System
Trying to manage your mental health alone can feel isolating. Whether it’s friends, family, colleagues, or professional support, having people you can talk to makes all the difference.
If your workplace offers an Employee Assistance Program (EAP), consider reaching out for confidential support. If that’s not an option, look into external mental health resources, such as therapy or support groups.
And don’t forget—sometimes, just having a venting session with a trusted friend can be incredibly therapeutic.
Step 6: Make Self-Care a Non-Negotiable
When work is stressful, self-care is often the first thing to go. But taking care of yourself outside of work is essential to maintaining your resilience within work.
Consider incorporating small, practical self-care habits into your daily routine:
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Start your morning with 10 minutes of mindfulness or breathing exercises.
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Get outside for a short walk to break up your day.
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Stay hydrated and fuel your body with nourishing foods.
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Find small moments to do things you genuinely enjoy—whether it’s listening to music, reading, or just relaxing.
Taking care of yourself isn’t a luxury—it’s a necessity, and it’s something you deserve.
Step 7: Know When It’s Time to Reevaluate
Sometimes, despite your best efforts, the work environment itself might be the root of the problem. If your mental health continues to decline despite making changes, it might be time to ask yourself:
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Is this role sustainable for my well-being in the long term?
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Am I in an environment that supports my growth and health?
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Would a change—whether in workload, role, or company—be beneficial?
Making the decision to leave a job isn’t easy, but your mental health should always be a priority. Sometimes, walking away is the healthiest choice you can make.
Final Thought: You’re Not Alone, and Help Is Available
Managing your mental health while juggling work isn’t easy, but it is possible. Start by giving yourself grace, setting boundaries, and seeking support where you can. Remember, asking for help is a sign of strength, not weakness.
You are more than your job, and your well-being matters. Take things one step at a time, and know that brighter days are ahead.
Help/Support Available :
Shout - https://giveusashout.org/
Samaritans - https://www.samaritans.org/
CALM - https://www.thecalmzone.net/
MH Support - https://www.mentalhealth.org.uk/
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