Practical ways to manage depression, stress and anxiety at work
Work-related mental health challenges are becoming increasingly common. The demands of modern workplaces – long hours, tight deadlines, and heavy workloads – can take a serious toll on our mental health. Yet, despite growing awareness, many people still struggle in silence, unsure of how to cope or where to turn for support. By understanding the impact that work-related stress, anxiety, and depression have on our health – and learning simple, actionable strategies to manage them – we can create better, more sustainable work lives. Let’s dive in.
Mental Health at Work
Do you feel like work is starting to affect your mental health? You’re not alone. New research (Health and Safety Executive’s Labour force survey) has revealed that stress, depression, and anxiety are responsible for 55% of all working days lost across the workforce. The analysis, based on data from the Health and Safety Executive’s Labour Force Survey, also shows that mental health issues account for 65% of all workdays lost by female employees, spanning all age groups. On average, female workers lost 0.91 days each, compared to 0.44 days for male workers.
Unfortunately, people with stress, depression, and anxiety often struggle to get support they need at work. This is because many workplaces prioritise productivity and performance – which can make it difficult for people to talk about their mental health issues. Many workplaces also prioritise attendance and conformity – which can make it difficult for people with mental health conditions to ask for what they need, whether that’s flexible work patterns or adjustable deadlines.
Practical Strategies That Help With Depression, Stress, and Anxiety at Work
Are you looking for simple ways to manage your mental health at work ? If so, there are things you can do to protect your mental health and feel good about work again.
1. Set Clear Boundaries and Learn to Say No
Do you find yourself doing unpaid overtime on a regular basis? Overcommitment is known to worsen feelings of stress, burnout, and depression. One of the best ways to address this is by setting personal boundaries with colleagues, where possible. For example, you can set limits on when you’re available to complete work, respond to emails, and attend meetings. This will help improve your work-life balance and give you more time to relax after-hours.
2. Build Short Breaks Into Your Day
Are you struggling to concentrate at work ? Studies show that the brain has a limited capacity for sustained attention. Prolonged focus without rest can lead to mental fatigue, reduced productivity, and increased stress. One of the best ways to address this is by building short breaks into your daily routines. You can try anything from breathing exercises and light stretching, to short walks and quick chats. Taking a quick break, even if just for a few minutes, can give your brain a quick rest. This will help shift you out of a state of mental exertion, leading to improved focus, creativity, and mood at work.
3. Prioritise Tasks Using the “Must-Should-Could” Method
The Must-Should-Could method is a simple but effective prioritisation technique often used in time management and task planning. It helps you decide what to focus on by categorising tasks into three levels of urgency and importance: Must, Should, and Could. ‘Must’ tasks are critical and must be completed to avoid serious consequences. ‘Should’ tasks are important but not urgent—they contribute to long-term goals and can be rescheduled if needed. ‘Could’ tasks are optional, with minimal impact if skipped. By focusing your attention on what matters most, the Must-Should-Could method can help reduce feelings of work-related stress and anxiety.
4. Build A Support Network At Work
Do you feel supported in your role? Are there people you can turn to when you need help? Heavy workloads, tight deadlines, and challenging work practices can increase stress and trigger work-related depression. That’s why having the right support is so crucial. One way to approach this is by reaching out to your peers. It can help to talk to people in your industry who know what you’re going through and can offer real-world advice based on their own experiences. Another way to approach this is by reaching out to management. It can help to talk to your line manager about any concerns and find practical, workable solutions.
5. Create a Mental Health Buffer Zone
Are you struggling to switch off at the end of the day? Many people with stress, anxiety, and depression find it hard to compartmentalise their day, and find themselves worrying about work in the evenings. It’s important to have things in life that you enjoy doing, and that can help take your mind off of work. Many people find that having an end-of-work ritual helps them transition out of work mode. For example, if you’re feeling down on your way home, then you might benefit from having a ten-minute after-work routine. This could be something small like going for a walk, listening to music, or doing a short meditation. It could also be something hobby-based, like attending an exercise class, working on a craft project, or learning a new skill. The key is to choose something that truly engages you and that you find relaxing after work.
6. Keep Work Things In Perspective
For many people, work is a means to an end. We work so that we can afford to run our homes, pay our bills, and create better lives for ourselves. So while it’s important to work hard and do well, it’s also important to enjoy life and take care of yourself. That means keeping things in perspective, and looking after your mental health. Remember, taking time off when needed isn’t a luxury; it’s a necessity. Stepping away from work allows us to recharge, gain perspective, and return with renewed energy. By prioritising rest and personal time, you can create a healthier balance, prevent burnout, and find more joy in your life.
When to Seek Professional Help
Managing your mental health at work can be really hard. If you’re showing signs of severe stress, anxiety or depression, then self-help measures may not be enough. If you’re struggling to get the support you need at work, or if your symptoms are making it difficult to manage your day-to-day tasks, then it’s worth seeking professional help. A depression treatment clinic in London will be able to help you get the skills, strategies, and treatment you need to feel better at work.
If you’re struggling with your mental health at work, you’re not alone. These challenges are more common than many people realise, and they are manageable with the right support. Even small changes, like setting boundaries or taking regular breaks, can make a big difference over time. So whether you’re feeling overwhelmed, or struggling with depression, start by trying one new strategy this week. Your mental health matters – at work and at home – and taking steps to care for it is a powerful, worthwhile investment in yourself.
