Are you struggling with a mental health challenge like anxiety, depression, or ADHD? If you are, you may find that functioning at work has become extremely difficult. Whether your symptoms are flaring up or you’re just spending more time and energy on managing these challenges, your work can certainly be impacted. There are several ways to cope with mental health challenges at work so you can keep working through your symptoms, if necessary.
Think about your needs at work
Ask yourself, what do you need most right now to get through the day? This may be something like more sleep or rest, an extra cup of coffee. It could be more social interaction, or more mindfulness practices throughout the day to manage symptoms. Taking stock of your needs each day, and even more frequently than that, will help you to feel the best that you can and help you get through any meetings, tasks, or presentations. Also, if you take medication, consider checking in with your doctor about any changes that may be necessary.
Prioritize your tasks
Prioritizing tasks is another important way to manage your symptoms during a difficult time and still be productive at work. If you’re not feeling great, you may find yourself less able to complete as many tasks as you do when feeling good. So focus on the most important tasks at hand. Give yourself a break at this time, and accomplish only what feels possible. Spend your remaining energy on recovering.
Take breaks from work and engage in self-care
Once your needs have been established, it’s important to meet those needs in and continue recovering from whatever challenge you’re currently facing. Schedule breaks during your work day and set hard limits on your working times. During your breaks, consider engaging in mindfulness breaks, meeting for a therapy session, and prioritizing your needs like eating healthy meals, taking restful breaks, and prioritizing symptom management strategies.
Explore your options
If you’re finding yourself struggling to get through the regular workday grind, explore your options for workplace adjustments that are available to everyone. Is there a remote work or hybrid work policy that you can take advantage of? Can you come in later or leave earlier on especially hard days? Reviewing your workplace’s policies can be a great way to find adjustments on your own.
Seek accommodations
Many mental health diagnoses are protected under the Americans with Disabilities Act. Therefore, people with those diagnoses are eligible for workplace accommodations. Depending on your needs, you may be able to request accommodations that meet your specific needs. Examples include an altered work schedule or remote work.
This can be an extremely challenging time, and taking time off for work isn’t an option for everyone. Reaching out for support at this time can be a great way to tailor your specific work day and environment to make it work for you while you cope with challenges brought on by current mental health symptoms.
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