Work often takes up a significant amount of our lives – when work is going well it can contribute significantly to our well-being and self-confidence but when work becomes stressful it can impact our mental health.
So what are some of the key causes of stress at work that can have an impact on your mental health:
Probably the most common cause of mental health issues in the workplace is increased workload and too many tasks or projects to deliver within tight timeframes. If you have an unmanageable workload, because you want to do your best, you can find yourself working long hours including working beyond the normal hours which can negatively impact relationships and responsibilities in the home or family life. The high level of stress experienced by overworked employees, may lead them to de-prioritise their own self-care such as relaxation, exercise and/or eating well, which can lead to problems with mental health.
Perhaps you’ve been for a number of interviews within the organisation you currently work for or sought out promotional opportunities but have yet to be successful. A recent report from Chartered Management Institute found that more than 70 % of workers from black and Asian backgrounds felt that they were overlooked for employment opportunities and employees who identify as LGBTQ+ also felt similarly discriminated against when it comes to promotion.
Another significant stressor in work is being micromanaged, maybe your line manager is closely monitoring how you are working, wants constant updates on what you are working on or doesn’t delegate enough. This kind of scrutiny can start to erode your confidence and make you feel that your competence is in question or that your manager doesn’t trust you. Overtime, a micromanaging boss can trigger feelings of anxiety, low-self-esteem and a decline in motivation, all of which impacts your mental health.
We also know racism and other forms of workplace discrimination can have a huge impact on the mental health of employees from minoritized groups. It can be really isolating being the only person from a particular minority background in a department or office and being on the receiving end of microaggressions which can come in different forms including being ignored, criticised or overlooked.
If you recognise that your mental health is being adversely affected by these experiences in the workplace, then it’s time to look at how you can take steps to manage your mental health.
First steps are recognising that your mental health is being affected. You might start to notice that…
- You are struggling to switch off from thoughts about your job after you have finished work for the day
- Maybe are feeling more tired than usual or finding work exhausting or draining
- You might be finding it hard to motivate yourself to go into work or get started on certain tasks
- You are wanting to isolate yourself and avoid interactions with your manager, other colleagues and/or clients
- You get easily irritated by things at work or find yourself close to tears or crying more easily
- You might start to make mistakes that you wouldn’t normally make
These are all clear signs that your mental health might be getting affected by work.
If work continues to increase your stress levels, you might start to develop even more signs that your mental health is being impacted by your job, for example thinking about work triggers considerable feelings of anxiety or a continual low mood. You might find that your sleep is significantly affected or that you are using negative coping strategies like drinking more alcohol, over-eating or forgetting to eat or take regular breaks. You might find yourself having to take time off work because you feel stressed or overwhelmed. What can often accompany poor mental health are feelings of shame or embarrassment and it can be difficult to disclose that you are struggling with a mental health for fear of stigma and discrimination.
So once you have recognised that your mental health is being affected by the challenges that you are experiencing at work and you’ve identified exactly what is making you feel stressed, then here some key strategies to help you look after your mental health at work.
- Recognise the value of speaking about how you are feeling, not as a sign of weakness but a commitment to taking charge of your well-being.
- Identify someone at work that you trust and feel comfortable talking to and who will be supportive and talk about how you are feeling and how your work is being affected – it might not be your line manager if you believe their actions are impacting your mental health but it could be a trusted colleague, HR, employee support networks or even formal/informal mentors. Also only disclose how much you feel comfortable with.
- Wherever you can, think about how you would like to be supported whilst you are experiencing mental health problems for example you could ask for a reduced workload, reduced hours or some time off.
- If you are on the receiving end of discrimination or unfair treatment, aim to talk to your line manager, HR, your union or someone senior to resolve the issue and if that is not possible, consider raising a formal grievance or complaint. Make sure that you have a trusted colleague or ally with you during any meetings when you are reporting discrimination.
- If you can’t find a suitable ally within work to discuss work challenges with, make sure you talk about what you are facing with partners, family and/or friends.
- If your mental health is being adversely affected by work then you might also need to take some time off from work. It’s probably advisable to visit your GP or you might be able to access an Employee Assistance Programme or occupational health support through HR, if your organisation provides this.
- Some people prefer to seek out therapy outside of work, you might want to see a counsellor or access some Cognitive Behavioural Therapy which is recommended for dealing with anxiety and depression.
- In your discussions with those who are supporting you, try to work out what you can control in your situation and what you can’t. For example, can you build in more breaks or can you look at how you are viewing the situation and shift your mindset towards it.
- Try to maintain supportive relationships. Stay connected with people at work that you do trust – book a virtual coffee/social catch up, if you are in the office. Outside of work it’s so important to maintain your friendships and family relationships. When you are feeling low these type of activities can feel really hard to do, tell yourself that although you know if might feel uncomfortable to start with, but remember that meeting and connecting socially is so important when work is particularly difficult.
- Prioritise your self-care including time out on activities you enjoy and looking at activities that help you to relax. It’s really important to make lifestyle changes which help you to manage your mental health for example, making sure that you take some exercise on a regular basis. During times of stress, its important to eat nutritious food, cut back on alcohol and look at strategies so that you sleep well. Mindfulness and meditation are proven strategies to help you pause, breathe and learn to de-stress.
- Remember to take regular breaks in the working day and make sure you build in leave time from work– it’s so important to make sure that you have a lunch-break, not just eating your lunch at your desk but take a proper break, maybe go for a walk or have lunch with someone.
Finally, you may decide that even though you have applied a number of these strategies but your work is still impacting your mental health, spend some time thinking about your strengths, what you have to offer and what’s important to you in a role and then start to actively look for a new job which you will find more fulfilling and less stressful within a more inclusive environment.
About the author: Jayne Saul Paterson is an executive and career coach, with 30 years of professional experience. Jayne is also a qualified Careers Adviser and a Registered Career Professional with the Careers Development Institute, and is currently Co-Director of GSP Coaching Ltd. Since training as a coach 20 years ago, Jayne has coached hundreds of managers, executives, professionals, employees of all levels plus university students to achieve successful career transition and progress in a wide range of careers. She has delivered training and coached senior managers in the Civil Service, plus managers and staff in the Environment Agency, charities, social enterprises, and small businesses.
This article has been kindly repurposed and you can read the original here.