Work Stress Affecting Your Mental Health?

Work Stress Affecting Your Mental Health?

If you’re feeling constantly drained, irritable, or like work is taking up far too much space in your head, you’re not alone. As an integrative therapist, and from my own past experience, I know how quietly work stress can creep in and start affecting your mental health before you even realise what’s happening.

For me, it didn’t look dramatic at first. I was still getting up, still going to work, still “functioning”. But inside, I was tense all the time. My sleep was broken, my patience was shorter, and I carried a low-level anxiety that never really switched off. Looking back, the signs were there long before I acknowledged that work stress was impacting my wellbeing.

How work stress shows up in everyday life

Work-related stress doesn’t always look like burnout straight away. Often, it’s more subtle.

You might notice:

• Constantly thinking about work, even in the evenings or on days off

• Small tasks feeling overwhelming or exhausting

• Increased irritability or withdrawing from others

• Changes in sleep, appetite, or motivation

• Anxiety before workdays, meetings, or checking emails

I remember lying in bed replaying conversations from the day, worrying about deadlines, and feeling guilty for not doing “enough”, even when I was already exhausted.

Why work stress affects mental health so deeply

Work takes up a large part of our lives. When there’s ongoing pressure, lack of control, poor boundaries, or feeling undervalued, the nervous system can stay in a constant state of alert. Over time, this can lead to anxiety, low mood, emotional exhaustion, and physical symptoms such as headaches, tension, or fatigue.

From an integrative therapy perspective, the mind and body are closely connected. Chronic work stress doesn’t just affect your thoughts — it also shows up in your body.

Practical steps to protect your mental health at work

You may not be able to change your job or workload straight away, but small, realistic steps can help reduce the impact of work stress.

Notice your early warning signs
For me, it was poor sleep and irritability. For you, it might be a tight chest before meetings or feeling tearful after work. Awareness is the first step towards change.

Create clearer boundaries
This might mean switching off work notifications in the evening, taking a proper lunch break, or physically closing your laptop at the end of the day.

Support your nervous system daily
Simple grounding practices can help. A few slow breaths, stretching, stepping outside, or taking a short walk between tasks can calm your body and mind.

Challenge the belief that you should just cope
Struggling with work stress does not mean you’re failing. It’s a human response to ongoing pressure.

Talk to someone you trust
Sharing how you’re feeling with a friend, colleague, or therapist can reduce the emotional load and help you gain perspective.

When therapy can help with work-related stress

Therapy isn’t only for crisis moments. If work stress is affecting your sleep, mood, confidence, or relationships, that’s reason enough to seek support. Integrative therapy looks at your thoughts, emotions, body responses, and personal experiences to help you understand what’s happening and what you need.

From my own experience, therapy helped me slow down, recognise my limits, and reconnect with myself — not just my responsibilities.

A gentle reminder

If work stress is affecting your mental health, it’s worth listening to that signal. You don’t have to wait until you’re completely burnt out to ask for help. Small changes, approached with self-compassion, can make a meaningful difference over time.

Work is part of life — but it shouldn’t cost you your wellbeing.

Back To List