How to Handle Mental Health Challenges at Work, According to Experts

Six expert tips for managing workplace mental health.

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The average full-time employee spends about half their waking hours at work, so it’s no surprise that jobs affect our mental health. In fact, 84% of people in a recent national survey said their workplace has negatively impacted their well-being. If your current job or the stress of daily life is affecting your mental health, take a moment to recognize those feelings. 

“It’s important to know that your feelings are valid,” says Austin Chason, a Charlie Health Group Facilitator. “Experiencing stress, anxiety, or overwhelm doesn’t mean you’ve failed — it’s your body’s way of signaling that something needs attention. Rather than ignoring these signs, honor them.” Below, we review some of the common causes of mental health problems at work, plus expert advice on how to access mental health resources, make the most of your mental health benefits, and advocate for healthier workplaces—so you can protect your well-being both in and out of the office.

Common causes of mental health concerns at work 

We all have days when we don’t want to go to work — it’s normal. But if your workplace has become a consistent source of stress or anxiety, it may be time to consider how your workplace culture is impacting your mental well-being. Some of the most common causes of mental health concerns at work include: 

1. You’re experiencing burnout 

Burnout has become a bit of a buzzword, but the mental, emotional, and physical exhaustion are a real concern for many people. Caused by prolonged stress, burnout can lead to frustration, fatigue, and an overwhelming sense of negativity.

“In today’s workplace, burnout is one of the most common mental health challenges, especially among employees who have been overperforming for long periods without sustainable support,” says Chason. “Whether it’s physical labor jobs or traditional desk work, the pressure to maintain high levels of output eventually takes a toll, both physically and emotionally.”

Workplace stress and burnout can also heighten an existing mental health condition, such as an anxiety disorder or depressive disorder.

2. You feel disconnected from your work 

People who love their job and feel supported in their roles often feel energized by their work. But if your company mission doesn’t align with your personal goals or you no longer feel inspired by your work, it can begin to take a toll on your mental health. 

“When people don’t find meaning in their jobs or feel unsupported by their leadership and environment, it creates a breeding ground for mental health spirals,” explains Chason. “Lack of purpose and lack of support often leads to deeper emotional struggles, making the workplace feel like a source of suffering rather than stability.”

3. You have a limited work-life balance

A poor work-life balance can alter your perspective and affect your performance at work and home. “We have a finite amount of bandwidth, and if something big is happening at work, it bleeds into home life,” explains Chason. “Likewise, personal struggles inevitably impact performance at work.”

According to Nicole Lonano, a Charlie Health Group Facilitator, there are certain workplace conditions that may impact your work-life balance, such as “excessive workloads or work pace, long or inflexible hours, and limited support from colleagues or authoritarian supervision.”

4. Your company doesn’t prioritize mental wellness

Being part of a workplace culture that doesn’t value mental wellness can also increase your risk of poor mental health. A report from the American Psychological Association (APA) found that less than half of people are eligible for health insurance coverage for mental health and substance use disorders through their employers. The same report stated that just about one-third of people say their workplace culture encourages breaks, while only 15% have company-wide mental health days.

How to cope with workplace mental health challenges

Once you realize the impact your job has on your mental health, you may be wondering how to proceed. The good news is that you don’t necessarily need to quit your job. Instead, you can utilize various coping strategies to address the root cause of your concerns, manage mental health symptoms, and improve your resilience. 

“How we recover from work matters just as much as how we perform,” explains Chason. “Without routines that nourish and replenish us, stress accumulates — slowly shifting from a situational reaction to a full-blown mental health concern.”

Lonano agrees that managing workplace stress requires a multistep approach, noting that “coping with mental health challenges in professional settings involves a combination of self-care, workplace support, and potentially professional help.”

Here are six coping strategies for managing workplace mental health—both in and out of the office.

1. Set clear boundaries

“Clarity and boundaries are key,” says Chason. “It’s easy to fall into the trap of trying to be a ‘team player’ by taking on too much — but protecting your mental health means knowing where your work ends and someone else’s begins.”

2. Make time for self-care

“Sustainable success always includes sustainable self-care,” says Chason. He encourages people to find activities that promote joy and allow for real emotional recovery, such as reading, drawing, and spending time in nature. 

3. Practice self-compassion

Showing yourself kindness is sometimes easier said than done, but it’s essential to resilience and overall well-being. Consider keeping a gratitude journal to reflect on your strengths and skills or choosing a positive affirmation like “Every morning, I wake up and choose to do my best.” 

4. Explore workplace connections

If you’re feeling isolated or overwhelmed at work, Chason suggests finding a mentor or trusted colleague to speak with. Sharing your feelings with someone else can help you feel more connected and understood. 

5. Be an advocate at your workplace

Mental health awareness is becoming more common in the workplace, but maybe not in your own work environment. If your company doesn’t offer mental health services, consider speaking with HR about the benefits of employee mental health programs or chatting about common mental health issues during your lunch break. 

6. Seek mental health support

If you’re experiencing stress, anxiety, or other mental health concerns, think about speaking with a mental health professional. Therapy can help you understand the root cause of your distress, develop healthy coping skills, and explore solutions to create a healthier and happier future. 

If you’re on the fence about seeking mental health help for something going on at work, know that therapy has made a real difference in the lives of people across the country.

How Charlie Health supports mental health in the workplace 

If you or a loved one are struggling with a serious mental health issue or find that work is worsening a mental health condition, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) is designed to help people manage their mental health while maintaining their daily routines—including work. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions so that you can develop the strategies and skills to cope with workplace stress and enjoy a more fulfilling future. 

Here’s what one client says about how Charlie Health helped her manage workplace mental health concerns: “Four months ago, I was in the darkest place that I’ve ever been in. I was struggling with my job, and the constant stress was causing me to experience the worst decline in my mental health that I’ve ever had. Charlie Health gave me the space I needed to develop coping skills that I can use and apply in everyday situations. Now, I have a job that I finally feel will provide me with the balance that I was missing in my previous job.” With support, healing from mental health issues is possible. Fill out the form below or give us a call to start your journey today.