How to Maintain Mental Health at Work in High-Stress Environments
Originally published on November 11, 2021. Last updated on March 21, 2025.
In today’s fast-paced world, knowing how to maintain mental health at work is more important than ever—especially in high-stress professional environments. Long hours, tight deadlines, and constant pressure can take a serious toll on your well-being. This article explores practical strategies, self-care tips, and expert-backed advice to help you protect your mental health, boost resilience, and find balance in your career.
✅ Discover how to maintain mental health at work with practical tips tailored for high-stress jobs and demanding professional environments.
🧠 Learn proven strategies to reduce workplace stress , avoid burnout, and boost your emotional resilience throughout your workday.
💬 Find out when to seek mental health support —plus how setting boundaries and daily self-care can improve your well-being long-term.
What You'll Learn About Maintaining Mental Health at Work
Recognizing the Early Signs of Mental Health Issues at Work
Understanding how to maintain mental health at work begins with being able to recognize when something isn’t right. According to HelpGuide.org, in a section written by Lawrence Robinson and Melinda Smith, M.A., mental health issues in the workplace often develop gradually and may be overlooked as just “having a bad day” that we need to "just get over it."
However, when stress, irritability, or low motivation become chronic, they may signal deeper emotional or psychological challenges. Learning to identify these red flags early is a key step in knowing how to maintain mental health at work and prevent burnout or more serious conditions.
⚠️ Common Signs and Symptoms of Mental Health Issues at Work:
- Decline in work performance – Struggling to complete routine tasks at work, home, or in social life.
- Difficulty concentrating or thinking clearly – Trouble with memory, focus, or changes in speech patterns.
- Disrupted sleep or appetite – Insomnia, oversleeping, changes in eating habits, or increased reliance on substances.
- Mood changes – Feeling hopeless, anxious, overly edgy, or experiencing uncharacteristic mood swings.
- Loss of interest and motivation – Apathy toward work, social life, and hobbies once enjoyed.
- Increased fear or nervousness – Feeling overly suspicious, anxious, or fearful in everyday situations.
- Heightened sensitivity – Becoming more reactive to sounds, lights, or overstimulating environments.
- Unusual or erratic behavior – Feeling disconnected from reality, displaying out-of-character actions, or experiencing hallucinations.
- Unexplained physical symptoms – Recurring headaches, stomach issues, or muscle pain without a clear cause.
How to Maintain Mental Health at Work in a High-Stress Environment
Knowing how to maintain mental health at work—especially in high-stress environments—isn’t just a personal priority; it’s a professional necessity. When constant deadlines, demanding workloads, and difficult coworkers become the norm, it’s all too easy to overlook your emotional well-being. But neglecting your mental health can lead to burnout, reduced productivity, and serious long-term consequences.
In this guide, we’ll show you exactly how to maintain mental health at work , with actionable strategies that include stress-reduction techniques, workplace boundaries, self-care routines, and tips for navigating toxic dynamics. Whether you're managing a high-pressure role or recovering from chronic stress, these evidence-informed practices will help you stay resilient and thrive under pressure.
1) Start Your Day Right: Morning Routines to Maintain Mental Health at Work
A great morning routine can do wonders for your mental health when operating in a high-stress professional environment. To start, it is important to get up early and to have enough time for yourself before the day begins. This can help set the tone for the rest of the day and give you time to relax and prepare for what's ahead.
It is also essential to establish a healthy sleep schedule, making sure you are getting enough restful sleep every night. Regular exercise is also essential, as it helps reduce stress while providing much-needed energy throughout the day. For best results, try to fit in some exercise at least three times a week. Additionally, eating a healthy breakfast filled with protein and fiber will help keep your energy levels consistent throughout the morning.
One of the most effective ways to learn how to maintain mental health at work is by starting your day with intention. If you’re feeling overwhelmed or anxious about the day ahead, begin your morning with mindful meditation or gentle yoga stretches. These simple practices can help clear your mind, improve focus, and prepare you to face workplace challenges with a calmer, more positive mindset. Taking a few quiet moments for reflection and gratitude can also ground you emotionally—offering a powerful mental reset before the workday begins.
2) Support Your Mental Health at Work with Stress-Reducing Nutrition
Eating a nutrient-rich diet is essential for maintaining good mental health in any professional environment, especially in one where stress levels are high. Eating a variety of fresh, whole foods that are high in vitamins, minerals, and other compounds will provide your body and mind with the necessary fuel to stay focused and productive.
Start by focusing on getting at least five servings of fruits and vegetables each day. Eating these foods raw or lightly cooked will give you the most nutritional benefit, as many vitamins are lost in overcooking. Additionally, adding some lean protein sources such as fish, poultry, legumes, nuts, and seeds can help keep your energy levels balanced throughout the day and prevent fatigue.
Whole grains are an excellent source of complex carbohydrates that provide lasting energy throughout the day. Replace refined grains with unprocessed options such as quinoa, millet, amaranth, oats or brown rice whenever possible. Include healthy fats like olive oil or avocados to help control stress hormones while providing essential nutrients like vitamin E and omega-3 fatty acids.
It's also important to stay hydrated throughout the day to ensure your brain is functioning optimally. Aim for eight glasses of water per day or more if you're engaging in physical activity or if it's particularly hot out. If water isn't appealing enough to drink on its own, try spicing it up with lemon slices or cucumber wedges for a refreshing twist! Herbal teas can also be a great way to stay hydrated while providing some additional antioxidants and calming benefits as well.
When it comes to learning how to maintain mental health at work, your diet plays a crucial role. Avoid processed foods high in sugar and unhealthy fats, as they can trigger stress hormone spikes and contribute to irritability, fatigue, and poor concentration. Instead, focus on eating a balanced, nutrient-rich diet that supports brain health and emotional stability—especially during high-pressure workdays.
3) How to Maintain Mental Health at Work by Tuning Out Negativity
Understanding how to maintain mental health at work includes learning to tune out negativity that can derail your focus and well-being. Whether it comes from coworkers, customers, or your own inner critic, negative thoughts and interactions are common in professional environments—but they don’t have to take control. Recognizing these patterns and setting emotional boundaries is key to protecting your mental space and staying productive under pressure.
One way to tune out the negativity is to build a support system of positive people who can help you stay motivated and look at any situation from a more constructive perspective. For example, try joining an online community of like-minded individuals who are also striving for success in their professional endeavors. Surrounding yourself with positivity can help you filter out any negative influences that may be present.
One powerful way to learn how to maintain mental health at work is through daily mindfulness and meditation practices. Taking even a few minutes to focus on your breath, clear your mind, and practice gratitude can create lasting improvements in mental clarity and emotional resilience. Even short five-minute sessions can reset your energy and help you approach stressful situations with greater calm and focus.
Incorporating regular breaks into your day—whether it’s stretching, stepping outside for fresh air, or simply unplugging for a moment—can make a big difference. These small acts of self-care help you create healthy boundaries between work and personal life. When you set realistic goals, prioritize your well-being, and make time for what brings you joy, you’re not just surviving the workday—you’re learning how to start living for yourself. This mindset shift is essential for tuning out negativity and staying productive in even the most high-pressure environments.
4) Break Unhealthy Habits That Undermine Your Mental Health at Work
Unhealthy habits can have a major impact on one's mental health and can contribute to stress, fatigue, and even anxiety, and depression. Therefore, it is essential to identify these habits and take steps to cut them out in order to maintain optimal mental health.
If you're exploring how to maintain mental health at work , reducing screen time is a simple yet impactful habit to adopt. Excessive screen use can lead to eye strain, headaches, insomnia, and difficulty focusing—especially during long workdays. Setting boundaries around electronics and taking regular breaks away from screens can improve your concentration and mental clarity. It’s also important to avoid mentally draining activities like bingeing on social media or excessive gaming. Instead, consider replacing them with healthier alternatives, such as reading, journaling, or spending time in nature, to better support your overall well-being.
Another common unhealthy habit is overindulging in substances such as nicotine, alcohol, or drugs. While these substances may provide short-term relief from stress or anxiety, they come with serious long-term risks, including addiction, organ damage, and an increased risk of certain cancers.
Therefore, quitting any substance should always be done gradually with the help of inpatient alcohol treatment centers if necessary in order to minimize withdrawal symptoms like cravings and mood swings.
Finally, unhealthy eating habits can also have a major effect on one's mental health, including decreased energy levels due to nutrient deficiencies as well as increased risk factors for obesity which could lead to further physical and emotional issues down the line.
Eating healthy meals regularly, including plenty of fruits and vegetables, lean protein sources, whole grains, and healthy fats, are essential for maintaining good mental health. If cravings arise, try snacking on healthier alternatives such as nuts or air-popped popcorn instead of processed junk food.
5) When to Seek Professional Help to Maintain Mental Health at Work
Knowing how to maintain mental health at work also means recognizing when it’s time to seek professional support. If you're struggling, there are a variety of mental health professionals who can help based on your unique needs. You might consider working with a therapist or counselor for individual or couples therapy, a psychiatrist for medication management, or a social worker to help navigate systems like insurance or housing. Support groups can also offer valuable connection and guidance from others facing similar workplace stressors. Reaching out is a proactive and empowering step toward sustaining your well-being on the job.
There are also various avenues that can make seeking professional help more accessible. For example, many therapists offer sliding scale fees based on income, as well as telehealth options, so that sessions can occur remotely via video chat.
It is also important to recognize that there are certain risk factors associated with accessing mental health treatment. For example, being open about one's struggles can lead to feelings of vulnerability and even stigma from peers and family members who may not understand mental health conditions or treatments – this is why it is vital to find a supportive environment where you feel comfortable being honest about your challenges without fear of judgment.
Additionally, depending on your insurance, coverage may not include some specialist services such as psychiatrists or intensive outpatient programs, which could leave out beneficial treatments due to cost constraints.
How Employers Can Support Mental Health at Work
In today's fast-paced work culture, employees often face mounting pressure to meet deadlines, juggle responsibilities, and navigate internal workplace challenges—all of which can contribute to chronic stress and burnout. For organizations seeking to thrive, understanding how to maintain mental health at work is no longer optional—it’s essential. By fostering a supportive, inclusive, and balanced workplace, employers can play a pivotal role in promoting long-term well-being and improving team performance.
Here are six impactful ways employers can help employees maintain mental health at work:
1. Foster Open and Transparent Communication
Open communication is a cornerstone of a mentally healthy workplace. When employees feel safe expressing their concerns, challenges, or stress levels, it reduces isolation and creates a sense of psychological safety. Employers should encourage regular check-ins, mental health conversations, and honest feedback loops. Talking openly about emotional well-being also helps destigmatize mental health issues and builds a culture of trust, empathy, and support.
2. Support Work-Life Balance
Maintaining a healthy work-life balance is fundamental to reducing burnout and stress. Employers can set clear boundaries around work hours, avoid after-hours communications, and respect time off. Offering structured breaks, mental health days, and wellness activities—like team-building events or "Fun Fridays"—can make a real difference. Helping employees separate their work and personal lives is a vital part of understanding how to maintain mental health at work .
3. Streamline Workload and Expectations
Overwhelming workloads and unclear expectations are major stressors. Employers should ensure tasks are well-distributed, deadlines are realistic, and job roles are clearly defined. Using strategic workflow tools and transparent planning systems helps employees stay organized and reduces anxiety. When people know what to expect and how to succeed, they’re more focused, motivated, and mentally grounded.
4. Offer Workplace Flexibility
Flexible work arrangements—such as remote work, hybrid schedules, or flexible hours—empower employees to manage their responsibilities more effectively. Flexibility gives people the autonomy to structure their day in ways that support productivity and mental well-being. A flexible work culture shows trust, enhances job satisfaction, and improves engagement across the board.
5. Invest in Employee Well-Being Programs
Companies that prioritize employee well-being send a strong message: mental health matters. This can include offering access to mental health professionals, hosting workshops on stress management, and providing training on emotional resilience. By actively monitoring employee wellness and intervening early when problems arise, employers can prevent issues before they escalate and build a healthier workforce.
6. Promote a Positive and Inclusive Work Culture
Toxic work environments, micromanagement, and internal politics can erode mental health quickly. In contrast, a positive workplace—rooted in respect, collaboration, and inclusion—boosts morale and psychological safety. Employers should lead by example, discourage gossip or exclusionary behavior, and celebrate team achievements to foster a culture where everyone feels valued and empowered.
By implementing these strategies, employers demonstrate a deep understanding of how to maintain mental health at work —not just for individuals who are currently struggling, but for the long-term well-being of the entire organization.
In conclusion, learning how to maintain mental health at work is a deeply personal journey that looks different for everyone. Whether you're setting boundaries, breaking unhealthy habits, or seeking professional help, it’s important to approach your mental well-being with compassion and awareness. While treatment and support can make a meaningful difference, be mindful of potential challenges and seek guidance when needed. If you’re struggling, don’t hesitate to reach out—you're never alone in your journey toward better mental health in and beyond the workplace.
Jessica White
Jessica White, the author of "How to Maintain Mental Health at Work," describes herself as a "very private person." Jessica holds a MA in feminist literature, and an MBA. For a long time she wrote a successful personal mental health blog on Blogger. Jessica also established and managed a successful retail and e-commerce store for over ten years before selling it. Jessica lives with fibromyalgia, endometriosis and chronic fatigue syndrome (ME/CFS), as well as a chronic neurological condition. She is a Human Resources and DEI management consultant and technical content writer.
*Jessica uses a pseudonym as she has chosen to keep her medical conditions private from her work colleagues.
