Mental health issues can affect people of all ages, income classes, education levels, and cultures. They can mild or severe, noticeable or invisible. And they can take many forms.
Examples of mental illnesses include anxiety, schizophrenia, eating disorders, substance use disorders, and mood disorders such as depression, seasonal affective disorder, and bipolar disorder.
A 2011 study estimated that 1 in 5 Canadians experience a mental health issue in any given year. About half of Canadians will experience a mental illness by the time they turn 40, and it’s becoming more common. The number of people incidence with anxiety disorders doubled between 2012 and 2022. Rates of depression, bipolar disorder, and social phobia rose sharply. And nearly 4 in 10 Canadians say their mental health has gotten worse since the COVID pandemic.
Finding work when you have a mental illness
Some types of mental illnesses can make it difficult for you to work. Even after you’ve recovered, it can be challenging to regain your confidence.
Looking for work is stressful for anyone. If you’re dealing with mental illness, it can feel overwhelming. You face challenges that most job seekers don’t. You may need to explain gaps on your resumé. And you may experience barriers that result from misconceptions or assumptions made about you.
Be prepared
Keep in mind that finding a job takes time, so it’s important to be realistic and resourceful. Have patience, stay positive, and be strategic in your approach.
Your mental health needs to be a priority, so the basic steps of career planning are more important than ever. Before you start applying for work, you’ll need to understand your capabilities, figure out your needs and preferences, identify your passions and interests, and find a career that suits your lifestyle.
Get help with your job hunt
Finding a job is hard work—even without the challenge of a mental illness. The good news is that you don’t have to do it alone.
- Tap into your networks of friends, family, mentors, counsellors, therapists, and professional colleagues to find job leads and get referrals.
- Work with private job placement agencies or recruitment firms.
- Check the Government of Alberta’s Employment and Training Services Directory to find programs or services that can help you explore career options and find work.
- Call the Alberta Supports Contact Centre toll-free at 1-877-644-9992 or 780-644-9992 in Edmonton. Or visit an Alberta Supports Centre near you.
- Check out these alis resources to help you find work.
Find a work style that suits you
The flexibility to work remotely can help you find a good work-life balance and maintain your mental health. Remote work isn’t for everyone, however. Do your homework to make sure it’s a good fit for you.
Find a supportive employer
More and more employers are recognizing the importance of mental health in the workplace, but there’s still a way to go. In 2019, only 1 in 3 Canadian employers had a mental health strategy in place to help employees deal with mental health issues and thrive at work. Do your research to make sure a prospective employer will offer the support you need.
Here are some factors to consider:
- What is the work environment and culture like?
- Is flexible scheduling an option?
- Is remote work allowed?
- What employee benefits and wellness programs are available?
Here are some approaches you can use to learn about a prospective employer:
- Review the company’s website, blog, and social media platforms.
- Arrange an informational interview to find out what it’s like to work for the company.
- Find company reviews that current or former employees have posted on job search sites like Indeed.
- Check what people in your networks know about the employer.
Supportive employers make an effort
Check the Canadian Mental Health Association’s list of 1,000+ employers who completed the Not Myself Today program. The program helps employers build safe, inclusive workplaces and support staff who are dealing with mental health issues.
Decide what you’ll say about your mental health issues in a job interview
Talking about your mental illness is a highly personal decision. Should you or shouldn’t you? There’s no clear answer.
Many experts advise not mentioning your mental illness in an interview unless you have to. Although it’s illegal for employers to discriminate, there’s a chance that disclosure could hurt your chances of getting the job. On the other hand, you may feel more comfortable being completely honest right from the start. If people understand your situation, you’ll be in a better position to ask for help if you need it.
It's important to be clear about why you would tell a prospective employer about your mental health challenges. Here are some factors to consider:
- Do you think your mental health could affect your work and performance? If so, your employer needs to know—if not during the interview, then before you accept a position.
- Are your mental health issues under control? If so, there’s no need to talk about them. You probably wouldn’t tell an interviewer you had recovered from a physical illness like appendicitis. You could take the same approach for a mental illness.
- What do you know about the employer’s policies and workplace culture? You may feel more inclined to discuss your illness if the employer has a track record of support for employee wellness.
- Read the room. Do you trust the person you’re speaking with to treat you fairly and protect your privacy?
If you decide to talk about your mental illness, you’ll need to plan what you’ll say and practise saying it out loud. Try to guide the discussion so you can focus on what you do well, not on your limitations. In other words, position yourself as the best candidate for the job before you mention that you may need a bit of support.
Times are changing, but we’re not there yet
A 2019 Ipsos survey found that 75% of working Canadians would be reluctant to tell, or would not tell, an employer or co-worker that they had a mental illness.
Finding your confidence again
Having a mental illness can shake your confidence and make you feel worthless or guilty. Feeling like an imposter who does not deserve success can make it hard to put yourself out there and apply for jobs. The following strategies can help you overcome your fear.
Play to your strengths
Know what you love and know what you’re good at. Look for jobs where you can use your skills and talents and excel. That will boost your confidence, give you a sense of meaning and satisfaction, and improve your mental health.
Stay positive
Negativity includes blaming yourself, thinking you’re not good enough, expecting the worst, and only seeing the world in black and white. Stay optimistic to keep negative thinking from becoming a habit. Be patient. Learn to embrace change. And practise positive self-talk—out loud. Give yourself the same kindness, encouragement, and support you would give a close friend.
Focus on self-care and manage your stress
Exercise, good nutrition, and plenty of sleep contribute to good mental and physical health. Mindfulness practices, such as meditation can also help. And deep breathing can help reduce the stress hormone cortisol, which causes anxiety.
Practise gratitude
Research shows that practising gratitude can increase well-being, improve sleep quality, and lower the risk of depression. Buy yourself a journal and use it to write down what you’re grateful for each day.
Be social savvy
Recent research suggests that the negative mental health effects of social media may come from the way people use it. Passive scrolling through social media posts can lead you to compare yourself to others. If your friends’ photos and posts got more likes than yours, this can worsen your mood.
Your social media experience can be healthier if you spend your time interacting with others rather than scrolling through posts. Active, self-oriented activities like messaging a friend can be better for your mood. And they can help you enhance your real-life relationships.
Set realistic goals
A mental health condition can add a layer of stress to the process of looking for a job. It’s important to start small, set realistic goals, and be prepared for rejection.
Don’t give into the pressure to write dozens of cover letters and apply for as many positions as you can. This kind of open-ended job searching can be overwhelming.
Instead, take the time to research employers who can provide what you need. Then, make a doable daily schedule with a set time for job search tasks. Once that time is up, move on to something else.