Let’s be real – anxiety and depression are tough to deal with no matter where you are. But when you add the pressure and stress of a job into the mix, it can be a real challenge to manage. If you’re struggling with anxiety and depression in the workplace, you’re not alone. In fact, it’s estimated that nearly 20% of adults in the United States suffer from some form of mental illness.

So, how do you manage your mental health while also being productive and successful at work? Here are some tips and tricks that have worked for others:

Talk to someone

The first step in dealing with anxiety and depression in the workplace is to talk to someone about it. Whether it’s a friend, family member, or professional, having someone to confide in can make all the difference. Don’t be afraid to reach out for help – it’s a sign of strength, not weakness.

Take breaks

It’s important to take breaks throughout the day to recharge and refocus. This can be as simple as taking a walk around the block or getting up from your desk and stretching for a few minutes. Taking breaks can help reduce stress and anxiety, and help you feel more refreshed and productive when you return to work.

Prioritize self-care

Self-care is crucial for managing anxiety and depression in the workplace. Make sure you’re getting enough sleep, eating well, and taking time to do things you enjoy outside of work. This can help you feel more balanced and better equipped to handle the challenges of the workday.

Practice mindfulness

Mindfulness is a technique that involves being present in the moment and focusing on your thoughts and feelings without judgment. Practicing mindfulness can help reduce stress and anxiety, and improve your overall mental health. Try taking a few minutes each day to practice mindfulness through meditation, deep breathing, or simply focusing on your senses.

Set realistic goals

Setting realistic goals for yourself can help reduce stress and anxiety in the workplace. It’s important to remember that you can’t do everything at once, and that it’s okay to ask for help when you need it. Break down larger projects into smaller, more manageable tasks, and celebrate your accomplishments along the way.

Seek out support

If you’re struggling with anxiety and depression in the workplace, don’t be afraid to seek out support. Talk to your supervisor or HR representative about accommodations that may be available to you. You may also want to consider joining a support group or seeking out therapy to help manage your symptoms.

Focus on the positive

Finally, it’s important to focus on the positive aspects of your job and your life outside of work. Try to find things you enjoy about your job, and make time for hobbies and activities that bring you joy. Remember that you are not defined by your mental illness and that you have the power to overcome the challenges you face.

Dealing with anxiety and depression in the workplace can be tough, but it’s important to remember that you’re not alone. By taking care of yourself, seeking out support, and focusing on the positive, you can manage your symptoms and thrive in your career. Remember, you’ve got this!