Strategies for Mental Health at Work

Struggling with mental health can make even the simplest workday feel overwhelming. If your workload seems to exacerbate your anxiety, depression, or other mental health conditions, it may not be the quantity or complexity of the tasks. Instead, the issue could lie in the structure of your workday, which may not align with your natural rhythms or mental health needs.

Effective workday structuring can be beneficial for various mental health challenges, from depression and anxiety to ADHD and bipolar disorder. However, there’s no one-size-fits-all solution. The optimal approach for you will depend on self-awareness, experimentation, and a balance between your personal needs and professional responsibilities.

To determine the most effective strategy for your specific situation, we’ll explore targeted techniques for common mental health challenges, followed by general principles of mentally healthy time management.

Addressing Anxiety and Depression in the Workplace

Whether your anxiety or depression is chronic or situational, it can lead to avoidance behaviors and procrastination. You might find yourself overly sensitive to criticism or, conversely, avoid addressing issues directly. If this resonates with you, consider structuring your day to minimize opportunities for avoidance and procrastination.

For example, instead of a single, large deadline, break down projects into smaller tasks with shorter deadlines. Or, dedicate specific time slots each day to make progress on tasks you’re avoiding. By taking small, consistent steps, you can alleviate stress and maintain momentum.

Addressing ADHD and Bipolar Disorder while at work

Many mental health conditions, including ADHD, can make it challenging to plan and see the big picture. If you find yourself overwhelmed by planning, consider seeking assistance from others whenever possible. For instance, ask a client to outline project deadlines or schedule regular planning sessions with colleagues.

Individuals with mood disorders, particularly bipolar disorder, may struggle significantly with disrupted routines. If a consistent schedule is crucial for your mental health, discuss potential accommodations with your employer, such as avoiding shift work or early morning travel.

Accommodations for Mental Health Conditions

You can find numerous examples of potential accommodations for mental health conditions online or on the U.S. Equal Employment Opportunity Commission’s website. Familiarizing yourself with these options can be beneficial for anyone managing a mental health challenge.

If you regularly deal with a mental health condition, consider exploring the provisions of the Americans with Disabilities Act (ADA) early on, well before a crisis arises. Avoid the misconception that your condition doesn’t warrant accommodations if it objectively qualifies. Keep in mind that different countries have different terms for similar legislation; for example, the U.S. uses “accommodations,” while the U.K. uses “reasonable adjustments.”

If you’re comfortable, discuss your condition and the specific accommodations you need with your manager. Your therapist can provide relevant information without disclosing excessive personal details. For instance, they could write a letter to your employer to ensure you’re comfortable with the information shared.

In general, when managing a mental health challenge, aim to strike a balance between avoiding overstimulation and complete avoidance of challenges and triggers. For example, if you have social anxiety, intersperse anxiety-inducing activities with those that you feel confident about.

Strategies for Mental Health at Work

The following strategies can benefit anyone seeking to improve their mental health at work, regardless of whether they have a diagnosed mental health condition or simply aim to enhance their resilience. These techniques can be particularly helpful for those with subclinical symptoms, such as mild anxiety or depression.

It’s important to note that self-care and time management strategies, while beneficial, cannot replace evidence-based treatments for active mental illnesses, including high-functioning depression or anxiety. These strategies should be considered supportive tools, not substitutes for professional care.

Cultivating Strong Deep Work Habits

Developing robust habits for focused work can significantly enhance your sense of control over your life and schedule.

Consistent routines provide structure to our days, boosting our feelings of control. Our brains are wired to form habits, making certain behaviors automatic over time. Think about driving a car: after initial practice, the actions of starting the engine, fastening the seatbelt, releasing the brake, and checking the mirrors become second nature. Similarly, by consistently dedicating specific time slots for focused work, such as 10 AM to noon, you’ll gradually develop a strong habit. This habit will become easier to maintain, even on less productive days.

However, consistency is key. If you vary your focused work times, you won’t reap the full benefits of habit-driven productivity.

This strategy can be particularly beneficial for individuals with episodic mental health challenges like depression or those who experience periods of poor concentration due to anxiety, rumination, or worry. Strong work habits can help ensure task completion, even during stressful times. By maintaining routines, you can protect your confidence, prevent work-related stress, and maintain a sense of stability.

Prioritize Non-Urgent Tasks

While it’s natural to prioritize tasks with imminent deadlines, focusing solely on urgent matters can lead to a sense of overwhelm and a lack of control. By dedicating time to non-urgent but important tasks, you can maintain a sense of accomplishment and reduce mental clutter.

Regularly schedule time for administrative tasks, such as following up with colleagues on future projects or scheduling appointments. These tasks, though seemingly minor, can significantly impact your mental well-being. Uncompleted tasks linger in our minds, causing unnecessary stress.

In the book, Stress-Free Productivity, research has found that dedicating an hour to administrative tasks before diving into deep work doesn’t hinder our productivity. In fact, it helps clear the mind and allows for effective focus. Additionally, completing at least one personal task each day prevents a buildup of unfinished business and reduces mental clutter.

While your work patterns may differ from others, it’s essential to observe your own habits and adjust your approach accordingly. For example, if you find yourself less productive on Fridays, consider accepting this limitation rather than beating yourself up. By focusing on completing essential tasks from Monday to Thursday, you can avoid self-criticism and channel your energy into more productive endeavors.

Remember, accepting our limitations can paradoxically free up mental energy and lead to increased productivity.

Embrace the Power of Unfocused Time

The notion of maintaining constant focus throughout the workday is unrealistic and, often, counterproductive. In fact, periods of unfocused thought are essential for creativity and problem-solving.

During these periods of mental wandering, our brains make unexpected connections and generate innovative ideas. Ever had a brilliant idea while showering or taking a walk? This is the power of an unfocused mind at work. When we’re not actively concentrating, our brains can process information in new ways, leading to breakthroughs and solutions.

Rather than forcing your brain to consistently focus on tasks, allow for periods of relaxation and mental wandering. For me, this involves activities like walking, running errands, doing household chores, or simply browsing a blog post.

Unfocused time is particularly beneficial after intense periods of deep work or when feeling overwhelmed. Taking a walk can help clear your mind and provide clarity on priorities. If you’re stuck on a project, stepping away for a brief period can spark new ideas and insights.

For individuals with mental health challenges, unfocused time is crucial. People with social anxiety, for example, may need time to decompress after social interactions or adjust to new work dynamics. Similarly, individuals with depression can benefit from small moments of pleasure, such as enjoying a leisurely coffee, to boost their mood.

Make unfocused time a regular part of your routine. Consider dedicating mornings to focused work and afternoons to more relaxed activities. By prioritizing mental downtime, you’ll enhance your creativity, problem-solving abilities, and overall well-being. Remember, challenging and innovative work often requires periods of mental recovery. Don’t expect yourself to be constantly “on.” By embracing unfocused time, you’ll be better equipped to tackle complex tasks and maintain a healthy work-life balance.

Structuring your workday to prioritize both mental health and productivity can lead to significant improvements in both areas. By implementing the strategies outlined here, you can create a work environment that supports your well-being and enhances your overall performance.