4 ways to protect your mental health in any work environment

May is Mental Health Awareness Month¹, and we would be remiss if we didn't address mental health situations in the workplace. Knowing warning signs², options to care for your well-being and in-depth details on mental health in the workplace³ can make a large difference in your quality of life.

Together, let's explore ways you can protect your mental health and be your best self at work and outside of work.

1. Understand the mental health workforce landscape

By ignoring mental health issues in the workplace, employers are costing themselves money. Specifically, unaddressed mental health in the workplace can cost $193B in lost earnings.³ This problem is not small. In fact, "53% of US employees experienced burnout within the last year"³, which is linked to the same kinds of loss.

The enduring stigma around mental health

"Mental health stigma refers to the negative attitudes, beliefs, and stereotypes that society holds about individuals who experience mental health conditions. It is a form of social discrimination and prejudice that can lead to various negative consequences for those affected by mental health conditions."⁴

Workplaces must address the stigma of bringing mental health conditions to light, but employers aren't always aware of what's happening. Simultaneously, employees are afraid to tell their employers they have an issue because they worry about negative perceptions. That tug of war is why the problems persist.

2. Know what to look out for

There are many different mental health conditions, and each has its own warning signs.² NAMI created a full list of signals you can look out for if someone close to you is experiencing behavioral changes at work. Here is an abbreviated selection.

• Excessive worrying or fear
• Feeling extremely sad or low
• Confused thinking or problems concentrating and learning
• Extreme mood changes
• Prolonged or strong feelings of irritability or anger
• Avoiding friends and social activities
• Difficulties understanding or relating to other people
• Feeling tired and low energy
• Changes in eating habits
• Difficulty perceiving reality
• Inability to perceive changes in one’s own feelings, behavior or personality
• Overuse of substances like alcohol or drugs
• Multiple physical ailments without obvious causes
• Suicidal ideation
• Inability to carry out daily activities or handle daily problems and stress
• An intense concern with appearance

3. Take care of yourself

You matter. And if you're in a bad place, you may not agree with that statement. It's still a fact, though. That's why you need to make an actionable care plan for yourself. Here's how to do that:

Connect: Relationships with colleagues help you feel tethered to the world and to your role. Make time to join employee interest groups or have a simple work lunch with someone to get to know them better.

Rest and renew: Both your physical and mental health help you live well. Exercising, seeing healthcare professionals regularly and remembering to take your breaks will keep you grounded.

Find your purpose or drive toward a goal: Whether you get there by taking advantage of professional development opportunities or by simply telling yourself how awesome you are when you win, it works! Finding meaning in your work will help you find meaning in your larger life.

By the way, many professional development options are partially free.

For creative types, consider outlets like Field Trips from Creative Mornings⁸,and for others, certificate options from companies like HubSpot Academy⁹ and Coursera (free to audit)¹⁰ are options.

Beyond those choices, your work may have a professional development discretionary fund. All you have to do is ask!

Determine if your job is working for you: If you are experiencing some of the warning signs in the NAMI list exclusively when you think about or are at work, your job may no longer be a fit. We don't recommend taking rash action like quitting, but we do think looking into another option would be a solid choice for long-term happiness.

4. Know that help exists

There are people and resources available to help you through a crisis. Here's how you can begin:

Seek support from human resources

Further down in this article, we will provide a list of crisis resources, but you can also ask your human resources department for assistance. Often, medical plans include mental health coverage for professionals who are readily available.

Talk it out

NAMI produced a comprehensive guide on how to prepare for a conversation about mental health.⁶ While it is aimed at coworkers and employers, if you reverse the advice, it can help you work up to having such a discussion.

We hope you feel comfortable enough with your employer to raise mental health concerns with their in-house resources, but if not, there are others available.

Contact a professional

NAMI HelpLine⁵ This one-on-one emotional support call line is nationwide and free. They can assist you in accessing resources and information that can help you move forward.

988 Suicide & crisis lifeline⁷If things are really challenging, you may be in need of this lifeline. It's available 24/7/365 without judgment.

Veteran-specific call lines⁷Veterans Crisis Line, U.S. Department of Veterans Affairs Mental Health Resources, Help for Military Service Members and Their Families and Make the Connection are all smart choices for workers who are also veterans.

Help for mothers⁷Individuals who are currently pregnant or who have just given birth and require mental health assistance can contact 1-833-TLC-MAMA via a text message or a traditional phone call. There is also Postpartum Support International - PSI available.

Non-crisis mental health assistance The CDC⁷ has other resources focused on connecting you with mental health professionals. We invite you to look through them to find the right match for you, as long as you aren't in immediate danger.

Please note that the ideas above do not constitute or substitute for formal mental health counseling, as Beacon Hill is not a healthcare provider. They are simply meant to give you shortcuts when needed.

Your mental health isn't an extravagance. Take time to care for yourself and any coworkers who you see struggling. If we all work together, we can stay healthy, happy and productive at work and beyond.

If your existing role is contributing to your unhappiness and, therefore, less optimal mental health, consider applying for a new opportunity.

Sources and inspiration

1. Mental Health Awareness Month
2. Warning Signs and Symptoms
3. Advancing mental well-being in the workplace
4. Building Resilience and Mental Wellness at Work
5. NAMI HelpLine
6. Checklist: Preparing for a Mental Health Conversation
7. CDC Mental Health Resources
8. CreativeMornings FieldTrips
9. HubSpot Academy
10. Coursera

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