Maybe you’ve always dealt with anxiety, depression, or another mental health challenge, but lately, work feels impossible. You can’t focus, deadlines are slipping through the cracks, or even showing up feels like climbing a mountain. If that sounds familiar, know this: You’re not failing. You’re human.
Our mental health doesn’t clock out when we start our workday. It follows us to meetings, sits with us at our desks, and can sometimes make even simple tasks feel overwhelming. And while a toxic work environment can absolutely trigger or worsen mental health struggles, sometimes, the issue isn’t the job itself—it’s that our brains and bodies are fighting a battle that makes working harder than usual.
If your mental health is interfering with your job, it’s time to take a step back, assess what’s going on, and figure out how to get the support you need.
Let’s talk about how to recognize when you're mentally struggling at work, and most importantly, what to do when mental health affects your work.
The alarming impact of poor mental health in the workplace
Mental illness is increasingly common in the U.S. and worldwide—and one of the most common workplace consequences is absenteeism. Data from the National Institute of Mental Health shows that one in five adults in the U.S. live with some type of mental illness, anxiety being the most prevalent.
These high numbers don’t just impact individuals. ComPsych data shows that mental health-related leaves of absence have increased a staggering 300% from 2017 to 2023. In a report from early 2024, researchers found that 11% of all leaves of absence were due to mental health—a 22% increase compared with the same time a year earlier.
In this article, we'll talk about how you can manage your mental health at work. But looking at the data, it’s clear—it's not your fault if your work is affected by mental illnesses. With the rising occurrences, employers need to recognize their responsibility to create a safe space, and implement internal policies to ensure workers are supported.
“Companies must acknowledge the situation and provide their employees with coping tools and support needed to not get into a burnout state,” says licensed psychotherapist Gary Tucker. “If someone comes in with an existing mental health challenge, it's essential for companies to create an environment where employees feel comfortable performing their jobs.”
For your own part, knowing how to take care of yourself in both your personal and professional life will help get you through the day. Below, we share tips on how to support yourself while balancing mental health and work.
How to recognize if your mental health is affecting work
It’s normal to have bad days at work. But if your mental health challenges are making it consistently difficult to function, that’s a sign you may need to make some changes.
Here are a few ways mental health struggles can show up at work:
- Lack of focus and motivation: Tasks that used to be easy now feel overwhelming. You’re zoning out in meetings or struggling to complete simple assignments.
- Increased absenteeism: You find yourself calling in sick more often or dreading going to work so much that you’re tempted to quit on the spot.
- Constant exhaustion: It’s more than just being tired. Mental health struggles can drain your energy, leaving you feeling physically and emotionally depleted by the end of the workday.
- More mistakes or missed deadlines: You’re normally on top of things, but lately, deadlines are slipping by, and errors are piling up.
- Increased irritability or emotional reactions: Small things set you off. You feel on edge, impatient, or like you might break down at any moment.
- Avoiding tasks or people: You’re dodging responsibilities, ignoring emails, or isolating yourself from coworkers because everything feels like too much.
If any of this sounds familiar, it’s time to take action—not just for your job, but for your well-being.
How does mental health affect work performance?
Mental health challenges can impact focus, energy, decision-making, and relationships at work. “A person can experience poor concentration, low motivation, fatigue, and depression,” Tucker says. “It all shows in delayed deliveries, missed deadlines, avoidance, and poor performance.”
What to do if your mental health is impacting your work
You don’t have to power through this alone. Here’s how to push through work when your mental health is making things harder.
Acknowledge what’s happening
The first step is recognizing that you’re struggling. Rather than blaming yourself, understand that something is off so you can start finding solutions.
Take care of yourself outside of work
The “obvious advice” works: Sleep, nutrition, movement, and stress management play a huge role in how you feel during the workday. If work is overwhelming, focus on small ways to support your body and mind. Even the shortest walk, a nourishing meal, or a good night’s sleep can make a difference.
Read this next: 25 Fun Hobbies to Do After Work to Unwind and Relax
Set realistic expectations
Now is not the time to hold yourself to impossible standards. If you’re struggling, be honest with yourself about what you can reasonably handle. Prioritize what’s most important and don’t be afraid to ask for help.
Use workplace resources (if available)
Check if your company offers mental health resources like an Employee Assistance Program (EAP), flexible schedules, or mental health days. If your workplace is supportive, making good use of these resources can make a big difference.
Consider talking to your boss (if you feel safe doing so)
You don’t have to spill every detail of what’s going on, but if your workload is overwhelming or you need accommodations, a simple conversation with your manager might help.
How to tell your boss you're struggling mentally? Try something like this: “I’ve been dealing with some personal challenges and would appreciate some flexibility with deadlines.” Simple and effective.
For extra guidance, read this next: Mental Health at Work: How to Have an Honest Talk with Your Boss
Seek professional support
If you’re struggling, therapy or counseling can provide valuable tools to help you manage your mental health and work responsibilities. Many therapists specialize in workplace stress and burnout.
You come first—take the steps you need
If your mental health is affecting your job, don’t ignore it. Work is important, but so is your well-being. Whether you need to set better boundaries, take time off, or get professional support, you deserve to feel OK—both inside and outside of work. Prioritize yourself, reach out for help if needed, and remember: Your well-being matters.
FAQs
“What do I do if I'm too mentally ill to work?”
If working is impossible right now, you may need to take medical leave, request accommodations, or explore disability benefits. Prioritize your health and seek professional guidance on the next steps. If you've reached this state, it's crucial to be accompanied by professional help.
“Do I have to tell my employer I am on antidepressants?”
Absolutely not. Your medical history is private, and you are not obligated nor have any reason to disclose any medications to your employer.
“Should I quit my job due to stress?”
If your job is the main source of stress and making changes isn’t an option, leaving may be the best decision for your well-being. But if you like your job and want to stay, consider adjustments like reduced hours, delegation, or a new role. “Try to identify triggers that make you stressed and anxious at work and seek support,” Tucker says.
Read this next: How to Beat Burnout Without Quitting Your Job