How to Protect Your Mental Health on the Job, With Gary Small, M.D.

As part of The Educated Patient’s coverage for World Mental Health Day, Gary Small, M.D., professor and chair of psychiatry at Hackensack University Medical Center, discusses the growing importance of protecting mental health in the workplace — and how recognizing early signs of burnout can help prevent more serious problems down the line.

Small explains that stress-related mental health challenges often appear in subtle but telling ways. Mentally, people may experience irritability, anxiety, frustration or indecision. Concentration and memory can suffer, while social withdrawal or even substance misuse may emerge as coping mechanisms. Physically, stress can trigger fatigue, headaches or disrupted sleep. For employers, these symptoms often manifest as reduced work performance, lack of motivation, and increased absenteeism — all of which point to a deeper issue that needs to be addressed rather than ignored.

He emphasizes that burnout often develops when people take on too much and struggle to set limits. Learning to say “no,” prioritizing tasks, and breaking large projects into smaller, manageable steps are essential strategies for maintaining balance. Taking short breaks throughout the day — even a few minutes every hour to stretch, connect with a colleague, or breathe deeply — can help the brain reset. Social connection, both inside and outside the workplace, is also vital to counter feelings of isolation.

Small notes that maintaining healthy habits, including regular sleep, exercise and balanced nutrition, forms the foundation for emotional resilience. Setting clear boundaries between work and home life is equally critical — such as avoiding work emails late at night or immediately upon waking. When symptoms interfere with daily functioning, Small urges individuals to seek help early through employee assistance programs, therapy or counseling.

Asking for help, he stresses, should be viewed as a sign of professionalism, not weakness. Being specific about what kind of support or accommodation you need — whether flexible hours or a quieter workspace — can make the conversation more productive. He adds that many employees are legally entitled to reasonable accommodations if their needs stem from a medical or mental health condition.

Ultimately, Small says, “Your mental health is part of your job performance, not separate from it.” Protecting well-being isn’t just about self-care — it’s key to thinking clearly, solving problems effectively and thriving at work.