When you feel anxious or overwhelmed at work, it may be challenging to find time for your own mental health needs, especially when the expectation is to keep engaged and productive. Even so, it is important to find time within those demands to take care of your own mental health. Here are some strategies that can be helpful.
The concept of “self-care” sometimes has the association with being unattainable or connected to the idea that it has to be done in a specific or idealized way. I view self-care as a practice and intention. The idea is to create a space in your life that feels good and where you have some ease. I hold the view that self-care can include, but isn’t only limited to, activities such as doing yoga, meditation, exercise, or healthy eating. Sometimes self-care looks like immersing yourself in a good TV series or a movie, to allow your mind to distract from the problems of today. Sometimes it is taking a step out of a meeting or during your workday to check in with yourself. Going to get water, going to the restroom, or even looking outside the window of your office, could be forms of self-care. The idea is to take care of your- self. What works for someone else may not work for you. Holding yourself with compassion that you matter and having grace for yourself can be an important step in self-care.
Your career can be a big part of who you are as a person. There are many things that make up your identity. Work can be a place where you feel grounded and secure. When things do not go well at work, that sense of identity may be under question and you may find yourself wondering who you are. Your work self is a part of you, albeit an important part. Remembering that there are other parts of you as well can help you to have another source of identity.
Think about aspects of your work identity that you value and feel rooted in. You can explore this by spending time thinking about why you feel this way and the positive aspects of this. Then consider what other parts of your identity do you wish you had time for? Finding the other parts of you that might need expression and space could allow you to feel more balanced. Think about aspects that you might have felt connected to in the past. Maybe you have painted in the past or you enjoy dancing or singing. Maybe you enjoy writing or going for walks. Does socializing help you feel more connected to your sense of self or do you prefer quiet time to reflect? Even the thought of what you could do outside of your work role could be an interesting exploration.
We can’t do everything all the time. We all have limits. When the work demands are high, it can feel impossible to get it all done. Pushing forward while feeling overwhelmed is difficult. We can only do things one thing at a time, even when there are ten things that are due.
It can be helpful to explore some questions: How do you know when you feel overwhelmed? Do you ask for help? How much do you take on? What are some indications that you need an emotional break? What are some things that help you to feel good, supported, and valued? Do you push beyond those limits or are you able to take a step back and regroup? How do you react when you are less than perfect? How do you motivate yourself? What standards do you hold yourself to? How do you honor and recognize your own humanness?
Professional relationships in the workplace can have an impact on your work experience and your mental health. There might be dynamics in these relationships that make it difficult to be engaged in your job. It can be helpful when you feel the pull towards taking action or the pull to be reactive, to instead turn towards yourself and to remain curious about your experience without immediately acting on those feelings. One suggestion is to be curious as to why you feel as you do, while still acknowledging the impact that the other person or situation may have had on you. It might be a completely legitimate response to the situation; however, the emphasis is to remain curious about your response. This practice may give you the insight into how to support yourself within these relationships.
On the other hand, you may have work relationships that feel supportive and uplifting. These relationships may have supported you in being resilient and give you the encouragement you needed to persevere. Reflecting on those attuned relationships may positively impact your mental health.
When you are at work, you may find few opportunities to express your emotional side or to process the interpersonal dynamics that come up. The work environment is typically a space where thinking (intellectualization) is highly valued. Giving yourself permission to have a set time every week to freely discuss your feelings and how things are impacting you can give you space for your own emotional and interpersonal needs. Often when we are in a situation, it is difficult to see it clearly. Seeking out a therapist who is trained, skilled, and compassionate can help to create a safe space to allow yourself to be seen and understood.
This blog is for general information purposes only. It is not meant for a substitution for medical or mental health advice or treatment. Please see a licensed professional for medical or mental health advice and/or recommendations specific to your needs.
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