Let’s face it: navigating the workplace can be tricky, especially when it comes to taking care of your mental health. Gen Z, more than any generation before, is breaking the stigma around mental health, and that includes addressing it in professional settings. But how do you advocate for your mental health in a way that’s effective, professional, and true to your needs?
How To Advocate In The Workplace For Your Mental Health
It can seem daunting putting yourself in a position where you are making your needs known. However, this is an important part of creating appropriate boundaries at work so you can present you best self. Here’s a comprehensive guide to help you navigate these waters with confidence.
1. Understand Your Rights
The first step to advocating for your mental health is knowing your rights. In many countries, workplace laws protect employees from discrimination based on mental health conditions. For instance, in the U.S., the Americans with Disabilities Act (ADA) requires employers to provide reasonable accommodations for mental health conditions.
Familiarize yourself with these laws and your company’s policies. This is not usually hard to do because most organizations outline their accommodations process in employee handbooks or on internal HR portals.
If you believe your rights have been violated, consulting a personal injury lawyer can help. These professionals specialize in holding employers or institutions accountable when they fail to provide a safe or lawful environment. A lawyer can guide you through the legal process, explain your options, and help you pursue compensation if you’ve been harmed due to negligence or discrimination.
2. Recognize When You Need Support
Self-awareness is key to advocating for your mental health. Therefore, pay attention to warning signs that your mental health might be suffering.
These could include feeling consistently overwhelmed, difficulty concentrating, or changes in your sleep or eating patterns. If you find yourself dreading work or feeling burnt out, it’s time to take action.
Keep a journal to track your mental health and pinpoint triggers. By identifying patterns, you can articulate your needs more effectively when discussing them with your employer.
3. Start the Conversation with HR or Your Manager
Opening up about your mental health can feel daunting, but remember: your workplace can’t help if they don’t know what’s going on. Start by choosing a trusted point of contact. For some, that’s their manager; for others, it’s an HR representative.
Here are some tips for starting the conversation:
- Choose the right time and place. Request a private meeting rather than bringing up your concerns in passing.
- Be clear and concise. Use specific examples to explain how your mental health is impacting your work.
- Come prepared with suggestions. Propose solutions or accommodations that would help you thrive. For example, you might request flexible working hours, access to a quiet space, or permission to work remotely on particularly challenging days.
4. Focus on Solutions, Not Problems
When advocating for your mental health, frame your conversation around solutions rather than dwelling on challenges. This approach shows that you’re proactive and committed to maintaining both your well-being and your performance.
For instance, instead of saying, “I can’t handle the workload,” try, “I’ve noticed that the workload has been overwhelming. I think prioritizing tasks or delegating some responsibilities could help me focus as well as be more productive.”
5. Utilize Employee Assistance Programs (EAPs)
Many companies offer Employee Assistance Programs (EAPs) that provide free and confidential resources, such as counseling, wellness programs, or referrals to mental health professionals.
If your workplace offers an EAP, take full advantage of it. These programs are there to support you, and using them doesn’t reflect negatively on your performance or commitment.
6. Create Healthy Boundaries In Order To Advocate For Your Mental Health
Setting boundaries is crucial for maintaining your mental health at work. So, this might mean:
- Saying no to additional tasks when your plate is full.
- Avoiding checking emails outside of work hours.
- Taking regular breaks to recharge.
Communicate these boundaries clearly with your colleagues and manager. For example, let them know that you won’t be available after 6 PM or during your lunch break. By sticking to your boundaries, you’ll reduce stress and avoid burnout.
7. Find Allies and Build a Support Network
You don’t have to navigate workplace challenges alone. Find allies in your workplace—whether that’s a mentor, a peer, or an affinity group—who can provide guidance and support. Sharing experiences with trusted colleagues can also help normalize conversations about mental health.
If your workplace doesn’t already have a mental health-focused group or initiative, consider starting one. Many employees are eager to participate in efforts that prioritize well-being, and you might inspire others to advocate for themselves too.
8. Practice Self-Advocacy Skills As A Way To Advocate For Your Mental Health
Advocating for your mental health requires practice. Work on developing these essential self-advocacy skills:
- Assertiveness: Learn to respectfully express your needs clearly and confidently.
- Empathy: Understand that your manager or HR representative may not immediately grasp your perspective. Approach the conversation with patience and openness.
- Resilience: Be prepared for pushback or misunderstanding, and don’t let it discourage you from pursuing the support you deserve.
9. Stay Consistent with Self-Care
Advocating for your mental health at work is just one piece of the puzzle. To truly thrive, prioritize self-care outside of work too. This could include regular exercise, mindfulness practices, or spending time with loved ones. When you take care of yourself holistically, you’ll be better equipped to handle workplace challenges.
10. Know When It’s Time to Move On
Despite your best efforts, some workplaces simply aren’t supportive of mental health needs. If you’ve tried advocating for yourself and your concerns are repeatedly dismissed, it may be time to consider finding a new role at a more supportive organization.
Prioritize companies that promote a culture of well-being, offer comprehensive mental health benefits, and actively encourage work-life balance. More often than not, you’ll find yourself wishing you had moved on to something better much sooner.
Final Thoughts On How To Advocate For Your Mental Health At Work
Advocating for your mental health at work isn’t always easy. However, it’s an important step toward creating a fulfilling and sustainable career.
By understanding your rights, communicating effectively, and prioritizing self-care, you can foster an environment where your mental health is valued and supported. As a Gen Z employee, you have the power to set the standard for how mental health is addressed in the workplace—not just for yourself, but for future generations too.
Remember, you deserve to thrive both professionally and personally. Taking the time to advocate for your mental health isn’t just a benefit for you—it’s an investment in your long-term success.
About the Author
Anna is a twenty-something living in the south. She's passionate about family, crafting, and continuing her education beyond her college degree.