Let’s be real—not every workplace feels psychologically safe.
Maybe you’ve got a micromanaging boss. Maybe speaking up is met with eye-rolls. Or maybe the company posts about “mental health days” but silently expects you to work through them anyway.
And while we all want a workplace where we feel seen, respected, and supported… sometimes, the culture just isn’t there yet. Sometimes, you can’t change the system overnight—but you can take steps to protect yourself within it.
Let’s talk about how to make your workplace relatively safer for your own mental health.
1. Create your own “safe corners” during the day
You might not be able to control the entire environment, but you can carve out small moments of safety.
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That 10-minute coffee break where you step outside without your phone.
According to Research published in Harvard Business Review, taking regular, intentional breaks during the workday can significantly boost productivity, enhance focus, and improve overall well-being—especially when those breaks involve movement, nature, or mindfulness.
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The notebook where you journal quick thoughts or vent.
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The 1:1 chats with that one colleague who gets it.
Think of these like micro-breaks for your nervous system.
Ask yourself: What helps me breathe easier, even for 5 minutes? Do more of that.
2. Set emotional boundaries—even if you can’t set formal ones
Not every job allows for strict time cutoffs or total flexibility. But boundaries aren’t always about saying no—they’re about saying yes to your capacity.
Repeat after me-
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“I won’t check emails after 8 PM, even if I’m tempted.”
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“I’ll pause & breath before replying to messages that trigger me.”
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“I’ll stop explaining myself when I don’t need to.”
These are quiet, powerful ways of reclaiming your space.
3. Create a “self-soothing” system at work
Think about the days when everything feels overwhelming. What helps you stay grounded?
It could be:
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A playlist that calms or energizes you.
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A folder of screenshots—compliments from clients, coworkers, reminders that you’re not the problem, pictures of your family, pets or more.
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Breathing exercises or quick body scans between meetings (where is the stress stored?)
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Scented hand cream. (Don’t knock it till you try it– use your senses to relax!)
You don’t need a crisis to start self-soothing. Build your tools before the panic hits.
4. Document everything (especially if your workplace is toxic)
If your workplace is emotionally unsafe—or even bordering on hostile—documentation is self-protection.
Keep a private log of:
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Dates when inappropriate things were said.
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Emails that felt off or manipulative.
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Promises made but not kept.
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Your efforts to raise issues.
This isn’t about building a case. It’s about having a record in case you ever need one. And more importantly, it’s about reminding yourself: You’re not imagining this.
5. Find your people (even if it’s just one)
You don’t need to be besties with your team—but having one person who you trust at work can change everything.
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Someone you can share a look with during a frustrating meeting.
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Someone who won’t gaslight you when you say, “This feels off.”
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Someone you can laugh with, even on hard days.
If you don’t have anyone like that in-office, build your “work wellness” circle outside—friends, mentors, even an online community.
You weren’t meant to do this alone.
6. Stop over-explaining your needs
You do not have to justify why you:
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Took a day off.
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Didn’t reply instantly.
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Said no to an extra task.
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Needed a quiet lunch break.
If your workplace makes you feel like you’re asking for too much just by taking care of yourself—remind yourself: Basic needs aren’t overreactions.
Short, firm responses work. Try:
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“I’m currently focusing on [X], can we revisit [Y] next week?”
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“That really doesn’t align with my bandwidth right now- it will affect the quality of my work.”
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“Thanks for understanding.”
Did you know burnout can affect your appetite, ability to focus, and even sleep.
Don’t let it get to that!
7. Redefine what ‘doing your best’ looks like
Your best on a good day and your best on a tough day will look different. And that’s okay.
Your “best” is not:
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Skipping lunch to finish one more thing.
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Saying yes to look reliable.
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Pretending you’re fine when you’re not.
Your real best might be:
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Meeting their expectations as described in your job description + protecting your energy.
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Taking a pause instead of powering through.
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Doing excellent work without sacrificing yourself.
8. Use therapy, coaching, or support groups as a parallel process
Sometimes, the workplace won’t give you the emotional tools—but you can access them elsewhere.
If you can, invest in your mental health through:
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Therapy or counselling
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Career coaching
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Online support spaces for burnout or workplace anxiety
You deserve support even if your workplace doesn’t offer it.
9. Have an exit plan—even if you’re not ready to leave
When things are rough at work, even knowing you have a plan can make it feel safer.
Your exit plan could be:
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Updating your resume quietly.
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Reaching out to old connections or mentors.
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Learning a new skill or certification on weekends.
This isn’t about being dramatic. It’s about feeling less trapped. Because hope is also a form of safety.
10. Don’t internalize a broken system
If your workplace lacks empathy, inclusivity, or psychological safety—that is not a reflection of your worth.
Sometimes the most dangerous part of a toxic job is how it quietly starts to convince you that you’re the problem and THIS is how it’s supposed to be.
You’re not.
You’re just a person doing their best in a system that wasn’t designed for softness, neurodiversity, emotional honesty, or rest.
So, you’re not too sensitive. You’re not overthinking. Your mental Health matters, even at work. Especially at work! If you’re looking for counselling or psychotherapy, please book a session online using our calendar.
