What to do when your job is hurting your mental health

Mental health is a crucial aspect of our overall wellbeing, yet it often takes a backseat in the hustle and bustle of work life.

This week, guest writer Buick Hamblin aims to provide guidance and support for those who find their jobs negatively impacting their mental health.

 

Understanding the impact of your job and mental health

The connection between your job and mental health is significant. High-stress environments, tight deadlines, and demanding workloads can lead to mental health issues such as anxiety, depression, and chronic stress. Recognising the signs of mental illness early can help in taking necessary actions to prevent long-term damage.

High levels of stress at work can trigger or exacerbate existing mental health conditions. Factors such as lack of job security, poor working conditions, and excessive workload contribute significantly to mental health deterioration. It's important to understand that mental health and physical health are interconnected. 

Chronic stress can lead to physical symptoms such as headaches, gastrointestinal problems, and weakened immune systems, further impacting overall health and job performance.

 

Recognising the signs of struggling with mental health at work

Sometimes, it is hard for people with mental health problems to realise what is negatively impacting them, so It's essential to recognise the signs if your job is affecting your mental health. Common indicators include:

  • Constant fatigue and lack of energy: Feeling tired even after a full night's sleep.

  • Difficulty concentrating: Struggling to focus on tasks and make decisions.

  • Increased irritability or mood swings: Experiencing heightened emotions and mood fluctuations.

  • Physical symptoms such as headaches or stomach issues: Manifestations of stress on the body.

  • Feeling overwhelmed or unable to cope with day-to-day tasks: Finding it hard to manage routine work responsibilities.

Being self-aware and acknowledging these symptoms is the first step towards addressing the problem. It's also crucial to consider feedback from colleagues and loved ones who may notice changes in your behaviour before you do.

 

Immediate steps to take when you can’t cope with work

When you find yourself unable to cope with work, it's crucial to take immediate steps to alleviate the pressure. Here are some practical steps:

  • Take a mental health day: Sometimes, people find taking a day off to rest and recuperate can make a significant difference. Use this time to engage in activities that relax and rejuvenate you, whether it's spending time in nature, practising mindfulness, or simply resting.

  • Talk to a trusted colleague: Sharing your concerns with someone you trust, perhaps your line manager can provide emotional support and practical advice. They may offer new perspectives or solutions you hadn't considered.

  • Seek professional help: Don’t hesitate to consult a mental health professional who can offer strategies and support tailored to your needs. Therapists and counsellors can provide coping mechanisms and therapeutic interventions that are specifically designed to help you manage work-related stress.

Ignoring the problem won’t make it go away; taking action is essential. Immediate steps can prevent a decline in mental health and help you regain a sense of control over your situation.

 

Communicating with your employer

Talking to your employer about your mental health can be daunting, but it's an important step. Here are some tips on how to approach the conversation:

  • Prepare what to say: Be clear and concise about your struggles and how they affect your work. Document specific instances and impacts to provide a clear picture.

  • Choose the right time: Find a time when your manager is not rushed or distracted. A scheduled meeting may be more effective than an impromptu conversation.

  • Focus on solutions: Suggest possible adjustments that could help, such as flexible working hours or a reduced workload. Emphasise that these changes will help improve your productivity and overall job satisfaction.

Remember, your employer has a duty of care under The Equality Act 2010 to support employees with mental health conditions. They are legally obligated to make reasonable adjustments to accommodate your needs.

 

Long-term strategies to improve your mental health at work

For a sustainable improvement in your mental health at work, consider implementing long-term strategies:

  • Set boundaries: Learn to say no and set limits on your workload to prevent burnout. Clearly define your working hours and ensure you take regular breaks throughout the day.

  • Prioritise work-life balance: Ensure you allocate time for activities that promote relaxation and joy outside of work. Engage in hobbies, spend time with loved ones, and disconnect from work-related communications during your personal time.

Promoting mental health awareness and fostering a supportive working environment can significantly improve your well-being. Employers should also be encouraged to provide training and resources to all employees on mental health issues.

 

Utilising available resources and support systems

Numerous resources are available to support mental health at work. Consider these options:

  • Employee Assistance Programs (EAPs): Many workplaces offer EAPs that provide confidential counselling and support. These programs can offer short-term counselling and referrals to external mental health professionals.

  • Mental health charities: Organisations such as Mind and Mental Health Foundation offer resources and helplines. They provide educational materials, support groups, and advocacy services that can be immensely helpful.

  • Online communities: Social media and online forums can provide a sense of community and support from others facing similar challenges. Platforms like Reddit, social media groups, and dedicated mental health websites offer spaces to share experiences and find advice.

Knowing where to turn for help is a critical component of managing your mental health effectively. Utilise these resources to create a robust support network.

 

Creating a mental health plan

Developing a personal mental health plan can help you stay proactive in managing your well-being. Here’s how to create one:

  • Identify triggers: Recognize specific work situations that cause stress and develop strategies to manage them.

  • Set goals: Establish realistic and achievable mental health goals, such as incorporating mindfulness practices into your daily routine or scheduling regular check-ins with a therapist.

  • Monitor progress: Keep track of your mental health over time and adjust your plan as needed. Use journals or apps to record your feelings and progress.

Having a structured plan and self-care routine can provide clarity and direction in maintaining your mental health.

 

Returning to work after a mental health break

Returning to work after a mental health break can be challenging. Here’s how to ease the transition:

  • Communicate with your employer: Keep your employer informed about your return and any adjustments you might need. Discuss a phased return, if necessary, to gradually increase your workload.

  • Take it slowly: Gradually increase your workload rather than diving back in all at once. Start with manageable tasks and build up as you feel more comfortable.

  • Manage expectations: Be realistic about what you can achieve initially and give yourself time to adjust. Set small, achievable goals to rebuild your confidence and productivity.

 

Taking charge of your mental health at work

Your mental health is invaluable, and taking proactive steps to protect it within the workplace is essential. Embrace the journey towards a healthier work-life balance by setting boundaries, seeking support, and making necessary adjustments. Open conversations about mental health can break down stigmas and create a more supportive environment for everyone. Remember, seeking help is a sign of strength, not weakness.

Explore more resources on the Calmer blog to support your mental health journey. Also, why not consider sharing this article on social media to raise awareness and help others who might be struggling?


Buick Hamblin is an experienced counsellor and psychotherapist with over 20 years in the field. Specialising in person-centred therapy and Cognitive Behavioural Therapy (CBT), she offers compassionate, non-judgmental support to clients dealing with a range of issues, including depression and relationship problems. Accredited by the BACP since 2007, Buick provides flexible counselling options both in Grantham and online.