Mental Health Tips for Federal Employees During Stressful Times Part 1

As a federal employee, your job often comes with immense responsibility. You’re serving the public, supporting vital programs, and working in a system that’s constantly evolving. But in uncertain times—like now—those responsibilities can feel overwhelming. With new policies, workplace shifts, and career uncertainty, it’s no wonder so many federal employees are feeling stressed or even panicked.

I’ve spent over 20,000 hours representing federal employees, so I know how workplace challenges can affect mental health. I’m also a mindfulness practitioner, and over the years, I’ve developed strategies to help people regain calm, focus, and clarity, even during chaos.

This blog is part of my commitment to helping federal employees not just navigate their legal challenges, but also protect their mental health.

What You’re Feeling Is Normal

First, let’s start here: what you’re feeling is normal. Stress, anxiety, and overwhelm are natural responses to uncertainty. If you’re experiencing any of the following symptoms, know that you’re not alone:
• Trouble focusing or staying productive.
• Difficulty sleeping or racing thoughts at night.
• Feeling disconnected from others or unusually irritable.
• A sense of hopelessness or a spiral of negativity.

When your job—a core part of your identity—feels uncertain, it activates your body’s fight-or-flight response. This ancient survival mechanism is designed to protect you from physical threats, but in today’s world, it can be triggered by emotional stress. It’s your brain telling you something is wrong, but it can make clear thinking almost impossible.

The good news? There are actionable steps you can take to calm your body and mind.

The Power of Breathing

Let’s start with the simplest and most powerful tool: breathing.

When your fight-or-flight response kicks in, your brain redirects oxygen and energy to prepare for “danger.” This is why stress can leave you feeling foggy or panicked. Controlled breathing reverses this process, sending oxygen back to your brain and calming your nervous system.

Here’s an exercise to try:
1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 6 seconds.

Let’s do this together: breathe in…hold…and exhale.

Repeat this for a minute or two. You’ll notice your heart rate slowing, your muscles relaxing, and your thoughts becoming clearer. This might seem simple, but it’s a scientifically backed way to reset your mind.

Another breathing exercise I recommend is the circle technique:
• Visualize a circle starting at your belly.
• As you inhale, imagine the air rising to the top of your head.
• As you exhale, picture the air completing the circle back to your belly.

These small moments of intentional breathing can change the trajectory of your day.

Gratitude: The Antidote to Negativity

When you’re overwhelmed by stress, your brain tends to focus on everything that’s wrong. This is natural—it’s your mind’s way of trying to solve problems. But over time, this focus on the negative can spiral into anxiety, depression, and hopelessness.

Gratitude is the antidote. It’s a way to rewire your brain to notice what’s going right, even in tough times.

Every morning, I encourage you to think of three things you’re grateful for. They don’t have to be big—they just need to be real. Maybe it’s the sound of birds outside your window, the first sip of coffee, or a supportive friend.

Here’s what gratitude does:
• It shifts your focus from what you can’t control to what you can appreciate.
• It breaks the cycle of negativity and reminds you that good things still exist.
• It helps you start your day with a sense of purpose and positivity.

Gratitude isn’t just a feel-good exercise—it’s a tool for resilience. And when practiced regularly, it can change how you see the world and your place in it.

Music for Immediate Calm

If you’re in the middle of a stressful moment and need to calm down fast, I highly recommend listening to “Weightless” by Marconi Union.

This song isn’t just relaxing—it’s scientifically proven to reduce anxiety by up to 65%. It was designed with input from sound therapists to slow your breathing and heart rate. There’s even a 10-hour version on YouTube. Bookmark it, and use it whenever you need an instant reset.

Music has a unique ability to soothe the mind and body, and “Weightless” is one of the best tools I’ve found for moments of high stress.

Coming Up in Part 2

In the next section, I’ll dive deeper into self-care strategies, mindfulness practices, and what to do if you’re feeling completely overwhelmed.

Remember: you’re not alone in this. These challenges may feel heavy now, but you have the strength to overcome them. Start small—breathe, practice gratitude, and take one step toward investing in your mental health.

💡 Stay tuned for Part 2, where we’ll explore even more actionable tips to protect your well-being.

You’ve served others—now it’s time to take care of yourself. Together, we’ll get through this.