By Karen Espig

It has been thoroughly proven at this point that mental health impacts physical health and overall quality of life. So, looking after your mind is as important as caring for your body. But what if your workplace or the type of work you do is impacting your mental health? What should you do? 

The obvious answer is to change jobs or occupations, but of course, that is easier said than done, and doing so brings its own stresses. Here are some strategies to help you find your way back to good work-life balance and mental health.

Check In With Yourself

Let’s be clear here. We are talking about the effects of being in a toxic or highly stressed work environment or one where you are compromising your values or beliefs, etc. Be sure the issue is not the other way round; i.e., you are experiencing mental health problems that are making work more difficult, which is then looping back to make your mental health worse. 

Before making any drastic moves, spend some time assessing your mental health baselines. Consulting with professionals and sharing with close friends are vital tools.

Identify The Pain Points

You must first identify the problem(s) to find a solution. Is it your work environment or the work itself? Is it a specific individual, the team you work with, clients, or the company culture in general? 

Getting clear on the who, what, where, and why you are experiencing discomfort might actually offer some interim relief as you feel more in control. It is a necessary step in moving towards a healthier direction.

If you are experiencing harassment or discrimination (regardless of its type), it is serious and possibly a legal issue. If available and appropriate, consult with human relations (HR), labour representatives, ombudsmen, etc., within your organisation.

It’s The Work

You may love your work, but the deadlines or workload are too much for you, leaving you stressed, overwhelmed, or anxious. It is best to be honest about this with your supervisor or work team. They could be unaware that you are struggling or that they, too, are having the same issues. 

Maybe you do not like your work, have ethical concerns, or just see your job as a means to an end—I mean, we’ve all got bills to pay. But if you are having mental health issues as a result, it is definitely time for a long re-think. 

It’s Not Me, It’s You

If the issue stems from interpersonal relationships that leave you feeling disrespected, disliked, or excluded, then communicating this is essential. If you can discuss the issue directly with the parties involved, do so. It will likely be uncomfortable, but it is the quickest route to learning if it is possible to establish a positive relationship. 

If that fails or does not seem to be an option, discuss it with your supervisor or, if appropriate, HR personnel. Even with excellent communication, it is often impossible to remedy a toxic dynamic, especially in the short term. In this case, you could investigate if other teams, departments, or even branches within your organisation might be a better fit for you (personally and/or professionally). 

Boundaries Baby!

You have likely heard this term in the context of family and romantic relationships; well, it also applies to workplace dynamics! Be sure to know your boundaries in terms of work hours and expectations. Don’t take on tasks that are not yours or that you do not have the time or ability to do at the expected level. 

According to Gallup research, 44% of employees globally are persistently stressed; however, they also found that when employees are actively engaged (versus disengaged), this number decreases. Where supervisors are in a role of coaching as opposed to directing, personnel are more likely to feel more engaged and less stressed. This is something to keep in mind if your decision is to find a new workplace. 

How Long Can You Tolerate The Current Situation?

If you feel you are on your way to a solution, ask yourself how long you can maintain good mental health until the situation is remedied. You may need to adjust your plan or, at minimum, increase your self-care strategies to mitigate the interim discomfort.

Become Your Own Boss

If you have recognised that your current employment is affecting your mental health and are ready for significant changes, maybe now is the time to create your own work. Starting a new enterprise clearly comes with its own challenges, but being micro-managed or disregarded at work is not among them. 

Be sure to use the lessons learned from your previous workplace(s) to lead well and create a healthy work environment in your own business. 

Whatever strategy you employ, prioritising maintaining good mental health improves your quality of life at work and home.