Amidst the hustle and bustle of today’s world, maintaining a balance between work and mental health is important, especially for those transitioning from inpatient psychiatric care to outpatient treatment. After leaving the structured environment of inpatient care, reintegrating into daily work life while continuing to tend to your mental health through outpatient treatment can be challenging. The strategies we share below can help you effectively manage your schedule, ensuring a healthy work-life balance.
The Relationship Between Work and Mental Health
Poor mental health can significantly affect your job performance and productivity. Symptoms such as difficulty concentrating, fatigue, and anxiety can interfere with your ability to meet the demands of your job, especially if you work in a high-stakes environment.
On the other hand, work can be positive for your mental health by providing structure, purpose, and social interaction. However, it can also be a source of stress due to deadlines, workload, and workplace dynamics.
Attending outpatient care can help you manage your mental health while maintaining employment. Regular therapy sessions, medication, and support groups can be hugely beneficial for mitigating world-related stress.
Have a Conversation With Your Employer
Deciding whether to inform your employer about your mental health needs can be daunting, but it’s often a critical step toward receiving the necessary accommodations.
Communicating with your employer can lead to support and adjustments that make managing your work and treatment easier. However, it also involves the risk of stigma or misunderstanding.
Tips for the conversation
- Plan ahead: Consider which details you wish to disclose and how it will benefit your work performance. Come to the meeting prepared with suggestions for accommodations that you can negotiate.
- Choose the right time: If possible, schedule a meeting when your employer is not busy, overwhelmed, or preoccupied.
- Be honest and specific: Clearly explain your needs and how they can support you. It can be helpful to write these down so you don’t forget anything.
- Utilize your resources: Inquire if your workplace offers an employee assistance program (EAP), which can provide confidential counseling and resources to support your mental health.
- Know your rights: Learn about legal protections you may be entitled to, such as those provided by the Americans with Disabilities Act (ADA).
Learn How to Manage Your Time Effectively
Effective time management is key to balancing therapy sessions and work responsibilities. Look for ways to integrate therapy appointments without disrupting your work. Some strategies include:
- Participating in evening programs: Some facilities, like Alvarado Parkway Institute, provide evening sessions to accommodate work schedules. These sessions occur three times per week for 12 weeks, with additional family therapy offered on Thursday nights. A light evening meal is provided during each session.
- Adjusting your work hours: Discuss the possibility of adjusting your work hours to fit in therapy sessions. You may be able to start work after treatment and continue through the evening, or perhaps you can begin your day earlier to make evening sessions on time.
- Working remotely: If your job allows, working from home can save commuting time and provide a more comfortable environment. It can reduce some of the stress that often accompanies travel.
- Working part-time: Consider temporarily reducing your hours to manage work and treatment effectively. Although it’s possible to complete treatment with a full-time job, working part-time allows you extra breathing room to rest, process, and reflect during your downtime.
- Prioritizing tasks: Focus on the most important tasks first to ensure they are completed even if unexpected issues arise.
- Using a planner: Keep track of your appointments and work deadlines to avoid conflicts.
- Setting realistic goals: You can only do so much in one day. Break down larger projects into smaller, manageable tasks to prevent feeling overwhelmed.
Set Boundaries and Stick to Them
Some people struggle with setting boundaries for fear of seeming uncooperative or abrasive. However, establishing and maintaining boundaries is essential to preventing burnout and ensuring all your needs are met.
Start by defining what you can and cannot do in your work and personal life. As you integrate treatment into your schedule, other activities may temporarily pause, and there is nothing wrong with that.
Set consistent work hours and avoid working beyond those times, even if it’s tempting. If you find yourself in a bind, determine if there are any activities you can delegate to others on your team. Take regular breaks during the workday to help maintain focus and reduce stress. Finally, learn to say no when your plate is full. Overcommitting can lead to burnout and negatively impact your mental health.
Don’t Forget About Self-Care
Between managing work and outpatient treatment, it can be easy to neglect self-care. However, incorporating holistic self-care practices into your daily routine is just as important as professional treatment.
These activities can help you reduce stress, improve focus, and boost your energy levels:
- Eating a balanced diet
- Engaging in physical activity for at least 30 minutes a day
- Meditating and practicing deep breathing
- Participating in fun hobbies or activities that spark your interest
- Prioritizing sleep and maintaining a regular sleep schedule
- Spending time with loved ones who bring you joy
Practicing self-care may seem frivolous, but doing so is the best way to ensure optimal results from your outpatient treatment. It can be challenging to explore deeper thought patterns and feelings when your basic needs aren’t met.
Reach Out to Alvarado Parkway Institute
By prioritizing your mental health and utilizing available resources, you can successfully navigate the challenges of balancing work and outpatient psychiatric care. Remember, seeking help and taking proactive steps are signs of strength, not weakness.
If you need additional support, contact Alvarado Parkway Institute today. Our outpatient treatment programs provide a structured and supportive environment to help you manage your mental health while continuing to work. Contact us to discuss how we can support your wellness journey.
