Stress at Work: Looking After Your Mental Health on the Job
Work gives us income, purpose and routine. But it can also be a major source of stress. Long shifts, job insecurity, difficult managers, low pay and pressure to provide for family at home can slowly wear a person down.
World Mental Health Day is on 10 October. It is a good time to think about how work is affecting your mind and wellbeing.
Stress is normal, but not when it never stops
A busy week or a tight deadline can cause stress that passes. The problem is ongoing stress that never lets up. Over time, it can affect your sleep, your relationships, your physical health and how well you do your job.
Signs that work stress is affecting you
- Trouble sleeping or waking up tired
- Feeling irritable or short-tempered with colleagues or family
- Headaches, stomach problems or tight muscles
- Feeling anxious on Sunday nights or before a shift
- Struggling to concentrate or making more mistakes
- Using alcohol to unwind more often than before
- Withdrawing from friends and activities
What is burnout?
Burnout is what can happen after a long period of work stress that has not been managed. People with burnout often describe:
- Feeling exhausted all the time, even after rest
- Feeling negative or cynical about their job
- Feeling that nothing they do makes a difference
Burnout is not a sign of weakness or laziness. It is a sign that the load has been too heavy for too long.
When it may be depression
Sometimes what feels like work stress is depression. Speak to a healthcare professional if, for two weeks or more, you have:
- A low mood most of the day
- Lost interest in things you used to enjoy
- Changes in sleep or appetite
- Feelings of hopelessness or worthlessness
- Thoughts of harming yourself
Why many people stay silent
Many people, especially men, feel they must be strong and keep going no matter what. Some worry that speaking up will make them look weak, or that they could lose their job. Others have been taught that problems should stay within the family.
But mental health is health. Just as you would see a doctor for chest pain, it makes sense to get help when your mind is under strain.
Practical ways to cope
Take your breaks. Step away from your workstation, even for five minutes. Eat lunch away from your desk or machine.
Protect your sleep. Try to go to bed and wake up at the same time. Put your phone away before bed.
Move your body. A walk after work can help release tension and improve your mood.
Watch the alcohol. It may feel like it helps you relax, but alcohol worsens sleep, anxiety and low mood.
Talk to someone. A friend, family member, pastor or colleague you trust can help carry the load.
Speak to your supervisor or HR if workload or treatment at work is the problem, if you feel safe to do so. Many employers offer wellness or support programmes.
What employers can do
Workplaces with healthy, supported staff see less absenteeism and better productivity. Employers can help by:
- Encouraging managers to check in with their teams
- Making sure staff take leave and breaks
- Dealing with bullying and harassment
- Offering access to healthcare and counselling support
When to get help urgently
If you or someone you know is thinking about suicide or self-harm, do not wait. Call 977 or go to the nearest hospital emergency department. If you are experiencing abuse or violence, you can contact SWAGAA on the toll-free line 951.
Speak to a TruMD Eswatini healthcare professional
If stress, worry or low mood is affecting your work or home life, a TruMD Eswatini healthcare professional can listen, help you understand what you are going through and connect you with a psychologist or further care if needed. You can consult privately from your phone, without taking time off work to sit in a queue.
This World Mental Health Day, check in with yourself, and with the people you work alongside.
