Discussing mental health at work can feel overwhelming, but it’s an important step toward getting the support you need.

Many employees hesitate to speak up due to fear of stigma or negative consequences.

However, with the right approach, you can have a productive conversation that benefits both you and your employer.

Here’s how to navigate the discussion with confidence.

Why Mental Health Conversations at  Work Matter

Opening up about mental health at work can feel daunting. You may worry about being judged, facing discrimination, or being perceived as less capable.

However, prioritising your mental well-being isn’t just important for you—it benefits your employer, too.

Studies show that workplaces that support mental health experience higher productivity, lower absenteeism, and improved employee satisfaction (APA, 2023).

But how do you bring up such a sensitive topic with your employer? Here’s a step-by-step guide to help you navigate the conversation with confidence.

Understanding Your Rights

Before initiating the conversation, it’s crucial to know your legal rights. In many countries, including the UK and Australia, mental health conditions are protected under disability discrimination laws.

Employers are required to provide reasonable adjustments, such as flexible hours or workload modifications, to support employees facing mental health challenges.

Familiarise yourself with your company’s mental health policies and employee assistance programmes (EAPs).

This will help you feel more prepared and assertive when discussing your needs.

Preparing for the Conversation

Rather than rushing into a discussion, take some time to prepare. Consider the following:

• Identify your goal – Do you need flexible work hours? A temporary workload reduction? More support from HR?
• Choose the right person – Depending on your workplace, this might be your manager, HR representative, or a trusted senior colleague.
• Plan your talking points – Jot down key points to ensure clarity and confidence.
• Pick an appropriate time – A quiet moment, preferably in private, is best. Avoid high-stress periods like before deadlines or major meetings.

What to Say (and How to Say It)

A direct yet professional approach works best. Here’s an example:

“I wanted to have a conversation about my mental health because it’s affecting my work. I’m committed to my role, but I’d like to explore some adjustments that could help me perform at my best. Could we discuss potential solutions together?”

This frames the discussion as a problem-solving exercise rather than just a complaint. If you’re worried about how your employer might react, bringing in a medical professional’s recommendation or citing company policies can reinforce your request.

Addressing Potential Concerns

Some employers may be unsure how to respond. They might worry about workload distribution or fairness among employees.

If met with resistance, calmly reiterate that mental health adjustments benefit the entire team. You can say:

“I understand the company has operational needs, and I want to be as productive as possible. Making these adjustments would help me stay engaged and efficient.”

Seeking Support from Colleagues

You don’t have to go through this alone. If your workplace has a mental health advocacy group, consider reaching out. Trusted colleagues can also provide encouragement and guidance.

The Importance of Self-Care

While workplace support is vital, personal mental health strategies matter too. Practising mindfulness, maintaining a healthy work-life balance, and seeking professional support when needed can make a big difference.

Moving Forward

If your employer is supportive, establish a follow-up plan to assess how the adjustments are working. If they dismiss your concerns, consider consulting HR, a union representative, or legal counsel.

Final Thoughts

Talking about mental health at work can be intimidating, but it’s a step towards a healthier, more inclusive workplace.

By preparing well and advocating for yourself, you can create a work environment where both you and your colleagues thrive.

Have you had a conversation about mental health at work? Share your experiences in the comments below or seek support from mental health organisations if you need further guidance.