You're sitting at your desk, staring blankly at your computer screen. The pressure of looming deadlines and expectations is weighing on your shoulders like a heavy brick. Despite your best efforts to focus, your mind is consumed with thoughts of worry and anxiety. Between meetings, long hours, and demanding workloads, finding a balance between professional fulfillment and mental health seems harder and harder to achieve.

The truth is that many employees struggle behind the façade of productivity. From stress to performance expectations and imposter syndrome, workplace anxiety is a common experience that a lot of us face, but it can be hard to know how to address these concerns in the workplace.

Many people fear that they’ll be perceived as unprofessional, unreliable, or incapable if they talk about these struggles with their employers.

In this blog, we’ll discuss ways to protect your mental well-being while remaining professional.

Recognizing and managing burnout

Burnout is something that many of us have experienced, and it manifests in different ways. You may notice that you have a lack of interest in your work, you’re struggling with overwhelming workloads, or you’re beginning to question your value in your role. When it comes to burnout, it’s important to be proactive. Take time to understand your limits and boundaries- this will help you determine what you need to achieve a healthy work-life balance. Look for activities that bring you comfort. This might involve setting aside moments of quiet and solitude after work to unwind, prioritizing sufficient sleep, or unplugging from work during weekends. Find out what works best and fits into your schedule.

Employers can help prevent burnout by doing proactive check-ins with their employees and asking genuine questions about how they’re doing. They can also help by creating a realistic and healthy work culture. Encouraging collaborative work environments where team members feel supported and can openly talk about how they’re feeling is a great way to reduce burnout and improve morale.

Stress management

When it comes to work, a certain amount of stress is normal and to be expected. But, learning how to tolerate that stress proactively can help protect your mental well-being. Begin by assessing your workload realistically and communicating it to your colleagues; if you cannot handle additional projects or side tasks, be upfront about it. Work as a team to figure out what projects or tasks need to be prioritized.

Find small things that make you happy. This could be enjoying a great cup of coffee or tea during the day, taking time for a walk at lunch, or listening to music you love. When you’re feeling stressed, it can be helpful to change your environment- a physical change of location can help your mind shift away from the situation or thoughts that are worrying you. Try getting up and walking away from your desk for a few minutes or grabbing a quick coffee with a coworker.

Boundaries and work-life balance

Establishing healthy boundaries is crucial for maintaining work-life balance. Remember that your time is valuable, and you deserve to set work aside once you’re at home. Look at the requirements of your role and determine how you can be the most effective within your working hours, and don't be afraid to ask for support if you need it! It’s important to be diligent and proactive about setting your boundaries.

When you’re communicating your boundaries, set up clear expectations and explain why you’re setting them. People are often more receptive to boundaries when they understand the ‘why’ behind them, so explain what you need differently and why, give clear examples of what you want to be changed, and have ideas prepared for how you want to move forward. For example, this could look like removing your work email from your personal phone to support work-life balance, taking the personal days allotted to you and not working them, or leaving at your scheduled end time each day.

Your work will ebb and flow, and there will be days when you’re feeling better than others. But, by understanding your own needs, recognizing when you’re overwhelmed, and communicating with others about how you’re feeling, managing your mental health and professional life will become easier. If you're noticing that your mood just isn’t improving, it may be time to seek extra support. With no waitlist or financial barriers, we’re here to help. Talking with a counsellor is a great way to navigate your emotions and find strategies for improving your overall well-being.

Information for this blog post was provided by registered social worker, Stephanie Warner. Learn more about our counsellors. To learn more about workplace anxiety, listen to our podcast episode.