Burnout and Belonging: 5 Ways to Prioritise Mental Health at Work

Most of us know what it feels like to hit a wall at work - the creeping fatigue, the lack of motivation, the calendar that just won’t stop. But for some of us, burnout isn’t just about heavy workloads or tight deadlines. Sometimes, the slow drain of constantly navigating identity and existing authentically in the workplace can be… exhausting. 

When you're managing the subtle (and not-so-subtle) identity-based pressures of being “different” in the workplace - whether in how you speak, who you love, how you interact with others, how you express yourself, or what part of yourself you choose to share - the emotional load can be just as intense as the professional one. 

This kind of exhaustion isn’t always visible. It often shows up in quiet ways: from deciding which parts of yourself feel “safe” to share, navigating microaggressions, dodging assumptions, or quietly correcting someone (again). Over time, that kind of energy management can take a toll - on your confidence, your mental health, and your sense of belonging. 

Here are five ways to care for your mental health when you're navigating exhaustion tied to who you are. 

1. Code-switching, tone-policing, and micro-editing

The unspoken rules of “professionalism” often stem from a narrow view of how people should look, speak, or behave at work. But if being professional means downplaying who you are or hiding parts of your identity to make others comfortable - it’s time to challenge that. 
Next time you catch yourself adjusting your tone, holding back a reference, or not correcting someone’s assumption, pause and ask: 

• “Is this who I am, or who I think they want me to be?” 
• Am I dimming something that matters to me?

You don’t have to overshare to be authentic, but small shifts like using your real voice, wearing something that expresses you, or bringing personal perspective to a project can be powerful.

Tip: Start small. Try keeping one element of your day “unedited,” whether it’s the music you listen to, or how you greet colleagues. 

2. Know it’s OK to step back from advocacy

Navigating inclusion (or the lack of it) takes emotional effort. That might mean preparing yourself for difficult conversations, managing the fear of being misunderstood, or even mentoring others with shared experiences.

You don’t have to be the walking HR manual. It’s not your job to educate others - especially if it comes at the cost of your own peace. While it can feel empowering to advocate or inform, it’s equally valid to say no. 

Develop a few phrases that help you set boundaries without guilt. 

• “That’s a really important topic - and not one I can give the attention it deserves right now.”
• “There are some brilliant voices on this, and I’d love to point you toward them.”

Tip: Instead of stepping into a tense discussion on representation during a meeting, you might send a follow-up link later with resources you trust - and give yourself the weekend to take a break 

3. Create spaces where you don’t have to explain yourself 

When your day is filled with filtering - editing your language, weighing how personal is too personal - you end up doing a second shift. That’s exhausting. 

Seek or build spaces (even small ones) where you don’t have to explain the basics of who you are. It could be a trusted colleague, a private group chat, or an online forum. The relief of being fully understood, even just for ten minutes, can be restorative. And remember, trusted spaces don’t have to be large or loud. Even one person who sees you as you are can make a difference. 

4. Know that you don’t owe visibility to anyone

There can be unspoken pressure to “bring your whole self to work” - especially in organisations that promote inclusion. But for some, being out or open in professional spaces may not always feel safe or comfortable. 

Remind yourself that visibility is not a requirement for authenticity. You are allowed to protect your privacy. Whether you choose to share details of your life, or not, it doesn't make you any more or less valid. 

Tip: If people ask personal questions that make you feel cornered, you can respond with clear redirection: “I prefer to keep that part of my life separate - thanks for understanding.”

5. Build a wind-down ritual that centres you

After a day of navigating small moments of discomfort or disconnection, your nervous system needs time to return to baseline. You might not even notice how much tension you’re carrying until you slow down. 

Create a short, non-negotiable ritual after work that signals relaxation and psychological safety. This might be changing into clothes that feel like you, playing a playlist or a movie that grounds you back in your identity, not your work persona, or journalling anything you couldn’t say out loud.

Leave behind the version of yourself you curated for the workplace and return to the one who doesn’t need to explain anything. 

Final thoughts 

Navigating the workplace while honouring your full identity isn’t easy, especially when that identity can be misunderstood, sidelined, or questioned. The fatigue it creates is real. But so is your right to protect your joy, to rest, and to show up in ways that serve you. 

To thriving at your place of work starts with believing that your wellbeing matters, just as much as anyone else’s.