Looking After Your Mental Health at Work

Work can be a source of purpose, connection, and fulfilment. But it can also be a source of stress, anxiety, and burnout. With so many hours spent working, your job has an enormous impact on your mental health — and it's important to take that seriously.

Recognising the Warning Signs

Are you dreading Mondays more than usual? Struggling to concentrate? Feeling tearful, irritable, or exhausted beyond normal tiredness? These might be signs that work is taking a toll on your mental health. Don't dismiss them as 'just stress' — persistent stress becomes something bigger if left unchecked.

Setting Boundaries

In a culture that glorifies being busy, setting boundaries can feel radical. But checking emails at midnight and skipping lunch aren't signs of dedication — they're signs of a system that's taking too much. Start small: leave on time one day a week. Don't check emails after a certain hour. Take your full lunch break.

Having the Conversation

If work is affecting your mental health, consider speaking to your manager or HR. You don't have to share everything — even saying 'I'm finding things difficult at the moment and need some support' is enough. Many employers have employee assistance programmes that offer free, confidential counselling.

Managing Workload

If you're overwhelmed, try breaking tasks into smaller pieces, prioritising ruthlessly, and being honest about what's realistic. Saying 'I can do this, but not that' isn't failure — it's good management of your resources. You're a human being, not a machine.

Creating Micro-Breaks

You don't need long holidays to protect your mental health (though those help too). Short breaks throughout the day — a five-minute walk, a cup of tea away from your desk, a moment of breathing — can prevent stress from building up.

Know Your Rights

In the UK, mental health is treated the same as physical health under the Equality Act. You have the right to reasonable adjustments, and you cannot be discriminated against for having a mental health condition. Knowing your rights can help you feel more confident about seeking support.