How to Create a Positive Workplace Mental Health Routine

Why workplace mental health routines matter

Your workplace mental health affects far more than how you feel during the workday. It shapes your energy at home, your relationships, and your long‑term health. Research shows that poor mental health, especially depression and anxiety, is closely tied to lost productivity, more sick days, and showing up to work but getting very little done (NCBI PMC).

In the United States, unresolved depression alone is linked to a 35% drop in productivity and billions of dollars in annual losses from absenteeism and medical costs (Berkeley Executive Education). That big number reflects something you may feel in a smaller, very personal way: it is hard to do your best work when your mind is struggling.

The good news is that you can build a simple, positive workplace mental health routine, even if your job is stressful and your schedule is packed. You cannot control everything about your workplace, but you can create daily habits, ask for support, and use the resources that already exist around you.

Understand how work shapes your mental health

Before you create a routine, it helps to see clearly how your job is affecting you. Work can protect your mental health when it offers structure, a sense of purpose, and fair conditions, and the World Health Organization notes that decent work supports recovery, confidence, and inclusion for many people (WHO).

At the same time, common workplace pressures can slowly wear you down.

Common signs your job is affecting you

You might notice:

• Constant exhaustion, even after a weekend
• Difficulty concentrating or making decisions
• Feeling detached, cynical, or numb about your work
• Irritability with coworkers, customers, or loved ones at home
• Trouble sleeping or waking up with dread about the day ahead

The CDC describes burnout as a long lasting state of exhaustion and cynicism that interferes with your ability to function at work and at home and it is linked to a higher risk of anxiety and depression (CDC).

If more than a couple of these signs feel familiar most days, your workplace mental health could use some focused care.

Know the biggest workplace stressors

Stress and burnout often come from:

• Heavy workloads and constant deadlines
• Limited control over how or when you work
• Toxic interactions such as bullying, discrimination, or harassment
• Lack of recognition or feeling that your work does not matter
• Job insecurity or financial stress

About 94% of employees experience some workplace stress and more than a quarter report burnout symptoms, often because demands outweigh resources (Imagine JHU). You are not alone if this sounds like your situation.

Naming your main stressors, workload, scheduling, relationships, or uncertainty, will help you build a routine that actually addresses them.

Map out your personal mental health needs

Creating a workplace mental health routine starts with understanding what you need most right now. That will look different for everyone.

Take a quick self check

Set aside 10 quiet minutes and ask yourself:

• When during the workday do I feel most overwhelmed or drained?
• What specific tasks or situations trigger the most stress?
• What helps me feel even a little more grounded or calm?
• How is work stress showing up in my body, headaches, tension, stomach issues, or in my thoughts, worry, self criticism?

If you like structure, you can use brief screening tools like the PHQ‑9 for depression or the K6 for psychological distress, which are commonly used in workplace research (NCBI PMC). These tools do not replace a professional evaluation, but they can give you a clearer sense of your symptoms.

Separate what you can and cannot control

Mentally divide your stressors into two columns:

• “Within my influence” (example: how often I check email, how I respond to coworkers, when I take breaks)
• “Outside my control” (example: company wide policies, market conditions, sudden organizational changes)

Your routine should focus mostly on the first column, while you also explore where you might have more voice than you realize in the second, such as speaking with a manager or HR.

Build small daily rituals at work

You do not need a complete life overhaul to support better workplace mental health. Small, consistent rituals can create a noticeable shift in how you feel and function.

Set a gentle start and finish to your day

How you begin and end your workday can either calm your nervous system or keep it in constant alarm mode.

Try a simple opening routine:

1. Take 3 slow, deep breaths before you open your laptop.
2. Write down your top 1 to 3 priorities for the day.
3. Check messages for a limited window, for example 15 to 20 minutes, instead of jumping between tasks and notifications all morning.

Then use a closing routine:

1. List what you completed, even small tasks.
2. Note any loose ends with a brief “tomorrow” list so they are not spinning in your head all evening.
3. Physically step away from your workspace, even if that just means closing a laptop and moving to a different chair.

This kind of start and finish helps create the work life boundaries that the U.S. Surgeon General highlights as essential for mental health (HHS.gov).

Use micro breaks to reset your mind

Long stretches of nonstop work can drain your focus and increase stress. Short, regular breaks support your brain and your mood.

You might:

• Stand up and stretch for 2 minutes between tasks
• Walk to get water instead of scrolling your phone
• Look away from screens and gaze out a window to rest your eyes
• Do a quick body scan, noticing and releasing tension in your jaw, shoulders, or hands

Breaks are not a sign of weakness. They are a basic maintenance tool for your mental health and your productivity.

Protect your focus when you can

Constant multitasking often leads to feeling scattered and overwhelmed. Whenever possible, design parts of your day for focused work.

You can:

• Block a short “focus window” on your calendar, even 25 to 45 minutes
• Close unnecessary tabs and silence non urgent notifications
• Let coworkers know when you are heads down and when you will be available

Many workers who struggle with mental health push themselves 23% harder on creative tasks just to keep up, compared with those who are not struggling (Berkeley Executive Education). Protecting your focus means doing more with less strain.

Create healthier work life boundaries

Without clear boundaries, work can easily spill into every corner of your life, especially if you are remote or hybrid.

Clarify your “on” and “off” hours

Work life harmony, as described in the Surgeon General’s framework, depends on autonomy and flexibility, plus respect for non work time (HHS.gov).

You can:

• Decide when you will usually stop checking email or messages in the evening
• Communicate those hours to your team or clients when appropriate
• Use built in tools like status updates or scheduled sends to reinforce your boundaries

If your role involves emergencies or irregular hours, you might still define a minimum daily “off duty” window when you are not available unless there is a true crisis.

Build transition rituals between work and home

If you work from home, it is especially important to have a clear line between work time and personal time.

Simple transition ideas:

• A short walk around the block at the end of the day
• Changing into different clothes when you log off
• Spending 5 minutes doing something grounding, like stretching, journaling, or making tea

These small cues tell your brain that you are shifting roles, employee to partner, parent, friend, or simply a person who is off the clock.

Strengthen your sense of meaning and mattering

Feeling that your work matters is not a luxury. It is a core part of workplace mental health. The Surgeon General’s framework notes that “mattering at work” reduces stress and lowers the risk of depression (HHS.gov).

Connect your tasks to something bigger

Even if your daily work feels routine, you can look for meaning by asking:

• Who benefits from the work I do, even indirectly?
• What problems am I helping to solve?
• How does this job support my longer term goals or values?

You might write a short “purpose prompt” and keep it near your desk, for example, “I help customers feel supported when they are stuck” or “I keep projects moving so my team can deliver quality work.”

Notice and celebrate your contributions

Recognition does not have to come only from managers. You can:

• Keep a “wins” list with small daily or weekly accomplishments
• Save kind emails or messages in a folder to revisit when you feel discouraged
• Acknowledge coworkers’ efforts, which often encourages them to recognize you too

Over time, these small practices support a more positive internal story about your value at work.

Use support systems and benefits

You do not have to improve your workplace mental health entirely on your own. There are resources designed to help, though they can be underused.

Learn what your employer already offers

Many organizations now invest in mental health and wellness, sometimes more than employees realize.

Options might include:

• Employee assistance programs (EAPs) that offer short term counseling and referrals
• Mental health coverage in your health insurance plan
• Wellness programs focused on stress, sleep, or burnout
• Peer or affinity groups where you can talk openly about shared experiences

By the 2020s, EAPs providing mental health services have become more common as a primary resource for workplace mental health concerns (EBSCO). Some companies go further and create “mental health champions,” as Unilever has done, or launch wellness programs with classes, pet therapy, and speaker series, like Akamai and Samsung have implemented (Imagine JHU).

Check your employee handbook, intranet, or HR portal, or simply send a private email to HR asking what is available.

Consider professional help when symptoms persist

If you notice that work related stress is affecting your life most days, or if you suspect depression or anxiety, talking with a mental health professional can be an important step.

The CDC notes that depression can reduce cognitive performance by 35%, yet many people with moderate or severe symptoms do not seek help (Spring Health). Reaching out is not a failure, it is an investment in your long term wellbeing and your ability to keep working in a sustainable way.

You might:

• Use your EAP or insurance directory to find a therapist
• Ask your primary care provider for a referral
• Explore community clinics, teletherapy platforms, or nonprofit resources if you are uninsured

If you ever have thoughts of self harm or feel that you might be in danger, contact local emergency services or a crisis hotline immediately.

Advocate for healthier work conditions

Your personal routine matters, and your environment matters too. When possible, it helps to advocate for changes that reduce stress at the source.

Talk with your manager about workload and resources

Managers can play a key role in preventing burnout by balancing demands and resources (CDC). If your workload is consistently unmanageable, consider:

• Listing your current responsibilities and the time each one realistically takes
• Identifying tasks that could be delayed, delegated, or simplified
• Scheduling a focused conversation with your manager to discuss options

Approach the conversation with specifics and a collaborative tone. The goal is to find a more sustainable setup, not to blame.

Explore flexibility and safety options

The WHO recommends organizational changes, such as flexible working arrangements and clear policies against violence and harassment, as ways to prevent mental health problems at work (WHO). In your context, that might mean:

• Requesting occasional remote days or adjusted hours if your role allows
• Asking about accommodations if you have a mental health condition, such as quieter workspace, modified deadlines, or schedule changes
• Using official channels to report harassment or discrimination so you are not facing it alone

If your workplace does not respond or feels unsafe, it can be helpful to document your experiences and seek guidance from trusted mentors, legal resources, or external support organizations.

Build community and connection at work

Isolation can make stress feel heavier. Connection, even small friendly moments, can become a key part of your workplace mental health routine.

Start with small, consistent interactions

You do not need to become the most social person in the office to feel more supported.

You could:

• Greet coworkers by name and ask simple check in questions
• Join a low pressure group, like a lunch bunch or hobby channel online
• Offer help when you can and accept help when it is offered

The Surgeon General’s framework highlights connection and community as a core ingredient of workplace wellbeing (HHS.gov). Even one or two trusted colleagues can make a big difference.

Share about mental health within your comfort zone

As conversations about workplace mental health become more common, some people find it helpful to open up selectively.

You might:

• Tell a close coworker that you are working on managing stress
• Participate in mental health awareness events your company offers
• Support initiatives that normalize talking about burnout or anxiety

You do not owe anyone your personal history. You get to choose what and how much to share. Even small signs of openness can help reduce stigma for you and others.

Turn your intentions into a simple routine

To make a positive workplace mental health routine stick, keep it simple and realistic. You can always add more later.

Sample daily and weekly routine

Use this as inspiration and adjust it to fit your job and energy levels.

Daily

• Morning: 3 deep breaths, write top 3 priorities, quick check of messages
• Midday: 5 to 10 minute break away from screens, brief stretch or short walk
• Afternoon: One focused work block with notifications off
• End of day: List what you finished, jot “tomorrow” tasks, close workspace and do a short transition ritual

Weekly

• Reflect for 10 minutes on what stressed you most and what helped
• Reach out to one coworker for a supportive chat or quick check in
• Review your schedule and see where you can protect time or adjust expectations
• Use one wellness or mental health resource, even if that is just reading educational material from a trusted organization like Mental Health America (Mental Health America)

As you try different habits, notice what genuinely helps and what feels like extra pressure. Your routine should support you, not become another source of stress.

Key takeaways

• Workplace mental health is a daily experience, not just a crisis moment, and it strongly influences your productivity and overall wellbeing.
• Small, consistent routines, such as opening and closing rituals, micro breaks, and clear work life boundaries, can reduce stress and support focus.
• Feeling that your work matters and staying connected with others are protective for your mental health.
• You can use existing resources like EAPs, therapy, and wellness programs, and you can also advocate for changes in workload, flexibility, and safety.
• Your routine does not need to be perfect. Start with one or two changes this week, observe how you feel, and build from there.

You deserve a work life that supports your mental health, not one that slowly erodes it. Begin with one small step that feels manageable today and let it be the start of a more sustainable way of working.

About the Author

BodyBalanceQuest.com

Administrator

Visit Website View All Posts