Ways to Improve Mental Health at Work

Our jobs often take a prime spot in our lives. Not only do we spend most of our time in the workplace, but many of us take our work home, if not in the form of tasks, then in anxiety, panic, depression, and tension. Whether our working environment is toxic or simply high-pressure and demanding, our mental health is often affected by work issues. In extreme cases, work anxiety affects the relationships we’re in, sometimes even ending them.

Career burnout

When we work a demanding schedule, we often don’t make time to check in with ourselves or those closest to us. The older generation might refer to this as “burning the candle at both ends,” meaning that we are going beyond our energy reserves and capabilities to complete our tasks. We might also refer to this as “running on fumes.” We have run out of fuel in our tank, but we are still plodding along regardless.

When we are stretched beyond our capabilities, we are operating from adrenaline and being motivated by fear of punishment and negative consequences should we fail. Living under this type of stress and anxiety for prolonged periods will lead to burnout. Sadly, career burnout has been a common and accepted part of the work experience since the 1950s.

Symptoms of career burnout

Just like the lights on the dashboard of a car warn about internal problems, our emotions will tell us when we are on the edge of a breakdown. We might feel a lot more emotional than usual, like being on the brink of tears or crying in private moments. We might find ourselves being more aggressive or impatient with co-workers and becoming more confrontational in our communication style. It is not unusual to become listless about life in general when we are nearing burnout.

Physical symptoms of impending career burnout could include sleep loss or disturbed sleep, teeth-grinding, constant headaches, and tight shoulders or tension in the neck and jaw. High blood pressure and stomach ulcers are a common part of the diagnosis of work stress.

It’s easy to accept most of these symptoms as normal, despite their negative impact on our lives. However, with just the slightest changes, we can improve our mental health at work even if we can’t fix certain details of the job itself.

Common workplace issues and strategies for coping

Few of us have the option of easily changing jobs or careers and so we have to develop coping strategies that will help our mental health at work. Although every type of career comes with its own set of challenges, some experiences are universal to every problematic workplace. Here are some of them, with suggestions on how to cope.

Aggressive communicators

Aggressive communicators in the workplace tend to generate a fight, flight, freeze, or fawn response in us, depending on our personality type. Knowing how we react to conflict and pressure is important because then we will know how best to cope in situations that feel threatening. Keep in mind that the best strategy for our mental health might not be our natural response.

For example, if you have just been approached by a boss who seems to be on the warpath, it won’t help if you try to escape or avoid the situation. It also might not be helpful to try and charm them into a better mood. What they need is concise and clear details, and that might mean battling against a flight, fight, fawn, or freeze response.

You can counter abrasive or aggressive communicators by remaining calm. Most of the time, they are under pressure which they pass on in a chain reaction effect to those beneath them. Staying cool, calm, and collected might not be easy, but it will be effective. It might be a good idea to ask for time to formulate a written response so that you can deliver accurate information. This will give everyone a chance to calm down as you collect the required information.

For nervous or anxious people in the workplace, this will also mean that you end up carrying a lot of tension and anxiety home with you at the end of the day. It might be helpful to find a physical outlet for some of this built-up tension. Go for a run, spend some time with a punching bag or in the gym, or find an after-work dance class to physically work off some of the tension.

Making physical lists

Long lists of tasks can be overwhelming. Whether it’s daily, weekly, or monthly tasks, you are most successful when you take things slowly, one task at a time. There might be a sense of urgency or a gnawing panic in doing it this way, but if you were to give in to panic and rush things, you would likely make errors.

Writing out a physical to-do list with a pen and paper might feel like an old-fashioned way of doing things, but for certain personality types, this could be an effective hack. The act of writing out your tasks with pen and paper feels like taking the situation into your hands and gaining control of your schedule.

There is a childlike sense of satisfaction in ticking items off the list, and you could even go as far as rewarding yourself with a completed list. Sometimes the most effective coping strategy is the simplest.

Boundaries and learning to say “no”

You might be biting off more than you can chew in an attempt to people-please. People-pleasing in the workplace can look like taking on additional tasks, covering for coworkers, assuming responsibility for things that weren’t expected of you, or performing many favors that end up being time-consuming and costly to your energy.

Sadly, people-pleasers quickly become popular in the workplace because of their reliability in picking up slack. That is great for everyone else, but lousy for you. This might be one of the hardest lessons to learn, but it might save you hours of stress and sleepless nights. Just say “no” when you can’t or don’t want to do a favor.

People who struggle with boundaries often feel like they are being mean or harsh in saying “no” to the things they don’t need to do. It feels good to be needed and relied upon, but there are healthier ways of achieving this. The workplace isn’t the place for it. It might be a long journey to undertake, but it could begin with learning to say, “I have a lot to do right now and would rather not do this thing for you.”

Mental health at work and the small things

Our mental health is impacted by the small things as much as the big things. We can help ourselves by focusing on fixing poor sleep patterns, eating well at home, and taking breaks away from our desks for lunch. It is also helpful to stay hydrated and not rely on stimulants like caffeine to carry us through the day.

Finally, it’s vital to remember that while our career can be a deeply satisfying part of our lives, work should not be central. Our mental health thrives in relationships and meaningful connections to people that a workplace simply can’t facilitate.

Every workplace is different, and we all face challenges particular to the type of career we do and the kinds of individuals with us. If workplace burnout is encircling you, speak to a trained counselor about the unique challenges you face.

Whether it is just someone to offload onto, or if you need help strategizing for better mental health at work, we can connect you to someone who will help. Contact us at California Christian Counseling to begin the process of improving your mental health at work.