Strategies for Balancing Work and Mental Health

In today’s fast-paced and demanding work environment, balancing professional responsibilities and mental health has become increasingly challenging. We had the opportunity to sit down with licensed therapist Timothy Roache to discuss effective strategies for identifying burnout, setting healthy boundaries, and maintaining mental well-being in the workplace. Through this insightful Q&A, Timothy provides practical advice for professionals to navigate their mental health needs and thrive in their careers.

1. How can professionals identify early signs of burnout, and what practical strategies can they use to overcome it?

i. Being a professional in any setting can bring on varying degrees of stress and anxiety, especially if the profession is demanding on one’s cognitive, physical, and emotional well-being. A few ways professionals can identify early signs of burnout might be:

Being more tired than usual
Becoming more critical of work tasks
Feeling bored or unchallenged
Skipping lunch or breaks
Taking more time off, arriving late to work, or calling in sick more often
Fantasizing about different careers
Self-medicating
Relationships with others become strained
Medical issues arise or get worse

ii. Admitting that you’re experiencing burnout is typically the first step to healing from it. We sometimes feel that we can push through our feelings, but this becomes exhausting over time, which in turn worsens how we think and feel about our profession and sometimes ourselves. That is why it is so important to be mindful of our thoughts and feelings regarding how we feel about our profession.

iii. Taking a break in the form of going on a vacation, taking a walk over lunch, or practicing grounding techniques such as deep breathing or positive self-talk (saying kind things to yourself) can help in regulating our body and emotions.

2. What strategies can professionals use to communicate their mental health needs and concerns to their managers or colleagues without fear of stigma or repercussions?

i. A few strategies to keep in mind when it is time to speak to a manager or colleagues would be:

Document the symptoms you have been experiencing. For example, note when you started feeling them, what you are feeling in terms of physical symptoms, thoughts, and changes in demeanor (how you speak to colleagues and others).
Clarify to your manager the specifics of how you’re feeling by avoiding generalizations. I would suggest not saying, “I’m sick of this job.” Instead, if you’re feeling anxious, you might say, “I’m feeling overwhelmed about the projects I have and the deadlines to meet them, and it is difficult to concentrate on them at the moment.” This would also be an opportunity to come up with solutions with your manager, a colleague, or a human resources representative.

3. What are some strategies for professionals to set healthy boundaries in the workplace, specifically to protect their mental well-being?

i. Boundaries are limits and rules we set for ourselves that are based on our values. A few strategies that can help professionals set boundaries in the workplace include:

Consider what you want to prioritize by identifying your personal and professional priorities with your manager. This is important when setting boundaries for both parties to have an understanding of one another. For example, if you’re a parent, you likely want to prioritize your child over your job by setting a boundary to only be available during working hours.
Establish boundaries at home. Try not to bring your work home with you. This could include not checking emails on weekends and only during working hours (especially if you work from home). Keep your home life at home and your work life at work.
Practice saying no! I’m not suggesting saying no to everything, and you may not be able to. However, there may be times when you can say no to some requests. This is maintaining a boundary and protecting your mental wellness, especially if you’re experiencing stress and anxiety. If there is a meeting at lunch and you do not have to attend, please take your lunch! Relax. Give your mind a break.

4. What are some practical strategies professionals can employ to cope with and bounce back from setbacks and failures in their careers?

i. Practicing self-compassion! Being kind to ourselves is essential in bouncing back from setbacks and failures. How do we do this?

Positive Self-Talk: Watch how you talk to yourself. If your self-talk is negative and unmotivating, this can prolong your bounce back! Try your best to limit negative self-talk and add more positive self-talk (being more kind and understanding with yourself). This can improve how we think, feel, and behave.
Access your support system: Your support system matters! Sometimes speaking to a loved one or a friend can be therapeutic. Take the time to reach out by text, phone call, or meet up with them at a coffee shop. We can feel less anxious by seeing a familiar face and hearing a familiar voice.
Practicing Mindfulness: This is about bringing your attention to the present moment. When we are stressed or anxious, we can dwell on things that may not be in our control (the future or what happened in the past) and this can affect how we think, feel, and behave in the present. Find a comfortable spot where you can sit quietly and undisturbed for about 10 minutes. Pay attention to your breathing and notice the physical sensations throughout your body by starting with your toes and moving up to your head. Do this slowly and just pay attention. BE PRESENT.

5. What advice would you give to professionals who struggle to find time for therapy due to their demanding work schedules?

i. It can be difficult trying to find the time, energy, and the right therapist you feel comfortable with (possibly a therapist who can relate better to your experiences). However, your mental health matters! Taking care of it helps you in relationships, your professional life, and your overall health. So take time for yourself. In terms of finding the right time for you, ask a therapist what availability they have. Ask them what modalities they offer (video, phone call, texting, or in-person). Many therapists are also able to be accommodating and work around a client’s schedule, or even in different time zones. These are important questions to ask to get the appropriate help that fits a client’s schedule and comfort level!

Maintaining mental health in a demanding work environment is crucial for both personal and professional success. By implementing the strategies shared by Timothy Roache, professionals can better identify early signs of burnout, communicate their needs effectively, and set healthy boundaries to protect their well-being. Remember, prioritizing your mental health is not just beneficial for you, but it also enables you to perform at your best in your career. Take the steps necessary to care for yourself and seek support when needed. Your mental health matters.

If you’d like to book an appointment with Timothy Roache, click here

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