How to Navigate Mental Health Challenges

May is Mental Health Month. So, let me ask: How are you doing? Seriously. How are you REALLY doing? I speak to so many clients who wait too long to make a change. They endure difficult and demoralizing work climates, hoping that things will get better. While they wait, their confidence is eroded, making a job search that much more daunting. Please, don't let this happen to you. No job is worth your mental health. If you: ➙Don't get any satisfaction in your work ➙Routinely deal with people who are difficult ➙Do the work of 2 people (or more!) ➙Lack the resources to do your job well ➙Get no support from your direct supervisor ➙Are bullied or taken advantage of by co-workers ➙Find it difficult to muster the energy for your workday Then, your mental health is at risk. That is not okay! Here are 6 strategies to take care of yourself: 1️⃣ Map Your Triggers ↳ Document specific situations that drain you ↳ Track when your stress peaks ↳ Notice when you are withdrawing or in conflict 💡Action: Make adjustments where you can, based on what you learn 2️⃣ Create Non-Negotiable Boundaries ↳ Set firm work hours for yourself ↳ Block "recovery time" in your calendar ↳ Turn off notifications during deep work 💡Action: Communicate these changes with key people 3️⃣ Master the "Strategic Pause" ↳ Take micro-breaks (2-5 minutes every hour) ↳ Use lunch for actual lunch, not more work ↳ Practice quick breathing exercises between meetings 💡Action: Put these items in your calendar and set alarms to take care of yourself. 4️⃣ Control Your Controllables ↳ Organize your workspace ↳ Structure your day around your energy peaks ↳ Focus on what you can influence, not what you can't 💡Action: This is a habit. Keep coming back to what’s in your control when frustration builds. 5️⃣ Build Your Support System ↳ Connect with trusted colleagues ↳ Consider tapping into your Employee Assistance Program ↳ Look into professional counseling 💡Action: Ask for help, even when it makes you feel uncomfortable. You are worth it. 6️⃣ Prepare to Make a Change ↳ Activate your network and have casual conversations to test the waters ↳ Update your resume and your LinkedIn profile ↳ Build a list of target companies and research your options 💡Important Point: These steps aren’t a decision to leave. But, they will make it easier and quicker if you decide to do so. Reminder: Your mental health is non-negotiable. Protect it fiercely. 🎯 What's your best strategy for maintaining mental health at work? Tell us below! ♻️ Repost to support colleagues who might be struggling 🔔 Follow Sarah Baker Andrus for more career and workplace strategies

🖼 Fuseli’s “The Nightmare” (1781) is one of my favorite paintings. I like it not because it’s comforting, but because it captures something we still don’t talk about enough: what it feels like to carry unseen stress. In this iconic Romantic-era work, a woman lies draped in sleep while a grotesque imp squats on her chest. Behind her lurks a shadowy horse, eyes wide in horror. It’s a visual metaphor for night terrors, but it resonates deeply with how anxiety can feel in waking life, especially in high-pressure work environments. 👉 The truth? Mental health still isn’t treated like physical health in many organizations. We champion fitness challenges and healthy snacks in the break room but ignore signs of burnout, chronic stress, or depression. Let’s change that. Here are a few best practices I’ve seen (and implemented) that make a real difference: ✅ Normalize check-ins that go beyond performance. Managers can ask, “How’s your workload feeling this week?” Not just “Are you on track?” ✅ Make mental health resources visible and easy to access. If your EAP is buried in an intranet or requires a scavenger hunt, it won’t help anyone. ✅ Treat PTO like recovery time, not a privilege. Don’t just approve time off. Encourage it. Model it. Respect it. ✅ Design work rhythms that allow for decompression. From no-meeting Fridays to quiet hours, small tweaks reduce the cognitive load. ✅ Train leaders in emotional intelligence. Psychological safety starts at the top. Art like The Nightmare reminds us that invisible burdens are just as real and sometimes just as paralyzing as any physical obstacle. Let’s build cultures where our people don’t need to wait until nightfall to be haunted by stress . 💬 How is your organization championing mental health? What’s working—and what still feels like a dream? #MentalHealthAtWork #PsychologicalSafety #Leadership #EmployeeWellbeing #Fuseli #OrganizationalCulture #LearningBites #WorkplaceAnxiety #MentalHealthAwareness

I never encourage people to stay where they are being harmed. So if you can leave, make that move! However, if you can't immediately do so, or you’re in the hallway waiting for the next door to open, here’s what you can do: 1. Elevate your emotional intelligence even if that of your manager is low. You don't have to lower yours. You can still lead without the title. High emotional intelligence isn’t reserved for people managers. Your actions and attitude can inspire others, regardless of your position. Use your voice. Speak up to be added to projects and do your research on professional development courses or conferences you'd like to participate in.🗣️ 2. Advocating for yourself is crucial in any career. Don't be afraid to express your interest. Researching and being well-prepared shows your commitment and dedication to your growth, which can be appreciated by your superiors…or recruiters. 3. Avoid the gossip. Create your boundaries and maintain them. Office gossip can be tempting, but it rarely leads to anything positive. Dodging the dissing will maintain your integrity and build a reputation as someone who is trustworthy and professional. And when you leave, you can leave with your hands and mind clean. 4. Journal to release and document to defend. Keeping a journal can be a powerful tool for managing stress and documenting your experiences at work. Use it to release your emotions. It can also serve as a record of your accomplishments and interactions, which can be handy when it comes time for performance reviews or addressing workplace issues. 5. Find a therapist if you can—process work issues outside of work. Work-related stress and challenges can take a toll on your mental well-being. Seeking therapy is a proactive step to ensure you have a safe and confidential space to discuss your concerns, manage stress, and develop coping strategies. I tell all my clients to prioritize their well-being over everything. And that they have more power and agency than they know. Be strategic with how you practice self-care around work. Toxic workplaces can really do a number on you. Know your limits. Drop a 💡 if you found these helpful.

I see a lot of posts on toxic workplaces.   Usually it deals with telling the person to just leave. Get out. You don't deserve it.   While all true, that is easier said than done.   What can you do to better exist in that situation? Heighten your use of time. In fact, get aggressive about it.   1️⃣ Prioritize mercilessly: Focus on essential tasks and minimize time spent on non-critical activities. Stay away from the nastiness and negativeness.   2️⃣ Set focused boundaries: Establish and communicate limits on your availability and workload. Make sure you are devoting time to quality personal time.   3️⃣ Document well: Keep records of assignments, deadlines, and communications to protect yourself.   4️⃣ Block out time: Schedule specific periods for focused work to minimize interruptions.   5️⃣ Minimize interactions: Reduce exposure to toxic individuals by communicating efficiently and professionally. Again, stay away from the negative people. Focus on what you can do to contribute positively.   6️⃣ Take breaks: Use short breaks to recharge and maintain productivity. Get away to help clear your mind.   7️⃣ Define your work: Streamline repetitive tasks and increase efficiency and try get build in flexible times.   8️⃣ Know how to say no: Politely decline additional responsibilities that aren't part of your core duties. Be ready with alternatives   9️⃣ Seek allies: Collaborate with supportive colleagues to share workload and information. Find those who can positively uplift you and vice versa.   🔟 Take care of yourself: Prioritize your mental health through stress-management techniques and work-life flexibility.   BONUS: Set a strategy to leave. That will take an investment of additional personal time, but a toxic workplace is not a healthy place.   --------------------------------------- ⏳I am David Buck   📅I guide business professionals, who struggle with a lack of flexibility to create more quality time in life.    Liked this post? Want to see more? 🔔 Ring it on my profile   Follow #timeoptimize Learn more in my book The Time-Optimized Life Kairos (Time) Management Solutions Time Management Analysis (TMA)   #purpose #career #personaldevelopment