The modern workplace presents a complex reality. It can offer purpose, structure, and a sense of community. Conversely, it can also generate stress, burnout, and mental health challenges. These negative experiences pose a threat to both physical and personal well-being. They can elevate the risk of substance abuse and self-harm. Additionally, they can negatively affect work performance and relationships. Therefore, prioritizing mental health in the workplace is essential for overall health.
What is workplace stress?
The World Health Organization (WHO) defines workplace stress as the response to work demands that exceed an individual’s coping capacity. It arises when work pressures are not aligned with a person’s knowledge and abilities. Notably, the primary sources of workplace stress are often intrapersonal. These include a lack of respect, inadequate support, feelings of loneliness, and an imbalanced work-life. These factors, rather than skill deficiencies, are the leading contributors.
For American workers, it’s a national problem. In a 2024 global Gallup study, the United States and Canada tied for second among countries with the most stressed employees (only North Africa and the Middle East ranked higher).
Common signs of workplace stress can look a lot like depression. They can entail:
- Difficulty focusing
- Mood changes
- Lack of energy and motivation
- Loss or change in appetite
- Fear or nervousness
- Increased sensitivity
- Loss of interest in hobbies
- Headaches, stomach, or muscle pains
6 Ways to protect your mental health at work
Many workplace stressors can be traced directly to workplace conditions or culture. Unfortunately, workers may not be able to control or influence their working environment. That’s why it’s important to focus on what can be done and prioritize mental health at work instead. Here are a few realistic tips you can incorporate to make the 9-5 more manageable.
- Look for company-provided resources
It’s possible that there are mental health resources offered through your employer that you’re not aware of. According to the Bureau of Labor Statistics, most mid-sized and large employers offer employee assistance programs (EAPs) that can address a wide range of issues, such as financial planning, legal aid, and substance abuse, in addition to stress and mental health. However, a Gallup survey found that one-third of employees didn’t know their employers had such an offering.
- Take regular breaks
A powerful but surprisingly simple way to distance yourself from negative feelings caused by work is to take a break. However, what you do on this break is just as, if not more important than the act of taking a break itself. Quick mindfulness activities like breathing or meditating can reset the nervous system, reduce anxiety, and restore focus. Visiting green spaces or going for a walk are other powerful options that can boost mood and energy.
- Set boundaries
In today’s digital age, the lines between work and home have become increasingly blurred, but the “always-on” mentality is a recipe for burnout. The most important boundary to set is when the day is done. This can be accomplished by defining work hours, communicating limits to colleagues, and muting notifications after hours.
- Speak up about your workload
If the cause of stress is attributed to being overworked, then it’s important to speak up when the workload is unreasonable or unmanageable. Depending on the field or industry, it may not be something that can be avoided (like an accountant during tax season). However, the likelihood of things getting better is zero if you never speak up. Notify your manager or HR of your concerns to identify possible solutions. At the very least, you’ll have a paper trail that backs up your case should issues arise in the future.
- Use your vacation time
Nearly half of U.S. workers (46%) don’t take all of their available vacation days, according to Pew Research. However, rest and relaxation are key for maintaining health and worker performance. Stress can negatively impact many areas of cognition — creativity, focus, memory, and critical thinking. One study found that for every 10 hours of vacation an employee took, their year-end performance increased by 8%. They also reported general increases in happiness, productivity, and workplace satisfaction.
The restorative nature of vacations encourages physical benefits as well. A different study found that the women who took a vacation less than once every six years were eight times more likely to develop heart problems than their counterparts who went on a vacation twice a year.
Struggling to balance workplace stress and mental health?
Prioritizing mental health at work can seem like an impossible balancing act. If you don’t have access to
mental health support at work, we can help you connect to a compassionate and experienced mental health provider near you.