MENTAL HEALTH AT WORK AND HOW TO MANAGE IT
Every one of us faces challenges with our mental health one way or another. It can be caused by a variety of things, and exacerbated by a variety of things – work being one of them.
You may wonder what work has to do with your mental wellbeing – it’s just a job and you’ve got to get on with it, right? Wrong. You probably didn’t know that in 2022 alone, there were over 822,000 cases of work-related stress, depression or anxiety in the UK (HSE.gov.uk). So, if you’re struggling to admit that work is getting you down, remember there are 821,999 others feeling just like you.
These feelings could be caused by a variety of things such as:
Workload and deadlines
Progression path is unclear or unrealistic
Lack of opportunities to progress
Low salary or a salary unequal to the job
Long work hours causing lack of personal time
Day-to-day tasks are *cough cough* boring
If so many people are feeling like this, there must be ways of coping. Firstly, we’ll always recommend seeking professional help (the NHS page has great advice and resources).
But there are plenty of practical ways to manage the day to day feelings of stress, worry, and sadness at work.
SET REALISTIC TARGETS
It can be easy to say yes – and in fact it’s more socially acceptable to do so. But how does it impact you mentally when you’ve got a load of work to do, with a load of people expecting it to be done by 5pm?
If your workload starts getting heavy and a request is made, explain what other tasks you’ve been asked to complete. Ask which of these things should be prioritised, whilst managing expectations. This ensures you set healthy boundaries for yourself, whilst still getting the job done eventually.
This may scare you because you don’t want to seem lazy or slow at your job – but this is actually making sure you’re productive and thorough. Not to mention, the more you say yes, the more likely you’ll have pressure on you because you act like you can handle it.
SWITCH OFF OUT OF HOURS
In a world where we’re never truly disconnected, it can be hard to switch off from work on evenings, weekends, and even holidays.
There’s nothing wrong with a bit of overtime to finish a task, have an important meeting, or just brush up on your knowledge. But if it’s disrupting your personal life, taking you away from loved ones, and causing you to get less sleep and relaxation – that’s a problem.
Just like you need to set boundaries with the amount of work you take on, you need to set boundaries with when you take work on. If you’re in a senior or management position, it may be especially tricky to establish a clear line between work life and personal life.
Here’s some ideas that may help:
Switch off email notification after work hours
If you receive a work related call outside of hours, propose a time during work to discuss further
Leave a detailed handover to a trusted colleague before taking annual leave, making them the main point of contact whilst you’re away
SPEAK TO HR OR A TRUSTED MANAGER ABOUT WORKLOAD
Never suffer in silence. It doesn’t make you unprofessional to say you’re stressed, it makes you human.
It’s not only important to reach out to someone to discuss your stress, but also to put in practical ways to manage it. Your manager may help you to prioritise certain projects, extend deadlines, or ask someone else on your team to support you.
EVALUATE THE COMPANY CULTURE
Work shouldn’t be just work. Work should be about community and collaborating with caring individuals. Company culture is vital for keeping you engaged, happy and supported at work.
Stress happens everywhere. But if you’re in an environment that lacks empathy and support, it may be time to rethink. No company should destroy your mental health, no matter how much money you make or how much power you have.
- Written by Tim Macmillan
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