Despite rising awareness of mental health struggles, burnout in corporate America is alive and well. If you’re feeling depressed, exhausted, anxious, or out of it, it can be challenging to know where to start. The stigma surrounding mental health makes it tough to talk about, especially at a new job or one where you’re not close with your co-workers. 

Sometimes it’s best to start with baby steps. Follow along for tips to staying on track, from someone who struggles with their own mental health.

1. Communicate.

No one knows you’re having trouble if you don’t voice it. Talking to your boss or HR may be intimidating, but it’s much better than silently drowning in your work. This doesn’t mean you need to go into detail; start with what you’re comfortable putting on the table. Simply letting someone know you need a lighter load this week or you’re struggling can be enough.

2. Talk to your peers.

There’s a huge chance that some of your colleagues are in a similar situation. After all, more than one in five adults live with mental illness, according to the National Institutes of Mental Health. At the very least, having friends at work can make low points more bearable. Finding someone to share your lunch break with or to go over a tough problem helps when you’re struggling. 

3. Take it slow.

If you find yourself overwhelmed by everything on your plate at work, take a second to breathe. Instead of looking at your overflowing inbox, packed to-do list, and upcoming presentation simultaneously, focus on one thing at a time. If you have 20 tabs open on your computer browser, close them and turn your attention to just one. Complete your first task and give yourself a short break before choosing the next item to tackle.

4. Be honest.

Don’t ignore your mental health. It’s important to be honest with yourself first and foremost. Pushing things to the side often results in even bigger problems, as does pushing yourself too hard. Talk to your boss, take a mental health day — and know when it’s time to take a break or move on.

5. Utilize workplace resources.

If your employer offers mental health resources, consider taking advantage of them. That could mean utilizing a break room or speaking to HR. Some workplaces hang posters listing their mental health resources; others might provide them in a handbook. It may not be exactly what you need, but it’s a good place to start. 

6. Decompress.

Leave your work at work. Don’t stress about tomorrow until tomorrow. Fill your off hours with things you enjoy doing or just rest. Don’t let work define you; you are a person first and an employee second.

7. Seek more help.

If you’re able to access outside resources, such as therapy or medication, look at your options. Taking steps toward bettering your mental health can be intimidating and can require trial and error. Sometimes there are no workplace resources and other options are too expensive. If you have insurance, explore what it covers. Some therapists and psychiatrists operate on a sliding scale, which means they charge significantly less for those with lower incomes. Mental health content is readily available in books and on the internet; just be sure to evaluate the source. 

For immediate and free assistance there are 24/7 hotlines (see below for resources), some of which you can text if you’re uncomfortable talking to someone. This may be the hardest tip to act on, but it is worth it.

There is no one-size-fits-all solution for the obstacle of mental health in corporate America. Everyone struggles and copes differently. There may not be a solution at your current workplace, and searching for a more inclusive space could be the answer. Be gentle with yourself, take your time, and do what feels right. Things will improve, one baby step at a time.

If you are suicidal or feel you need to speak to someone immediately, contact

Suicide Prevention and Crisis Lifeline: dial 988.

Suicide Prevention and Crisis Lifeline for Deaf/hard of hearing: For TTY Users: Use your preferred relay service or dial 711 then 988.

Crisis Text Line:Text HOME to 741741.

Disclaimer: SheVentures is a staunch ally of those suffering from mental health issues. That said, as a podcast and community, we want to encourage you to seek medical advice from a licensed professional you trust. If you need immediate attention, call 911.