5 Signs Your Job Is Damaging Your Mental Health In 2024

Do the “Sunday scaries” sound all too familiar?

Do you wake up prepping yourself for yet another battering of microaggressions, micromanagement, discrimination, or bullying from your co-workers or manager?

With World Mental Health Day coming up on 10 October, workplaces everywhere are scrambling to find ideas and ways to celebrate the occasion. From bringing in guest speakers, to themed learning and development training or mindfulness sessions, mental health is at the center of our conversations.

With all this talk revolving around mental health, you need to take a step back and re-evaluate where you are in your career. Be frank with yourself, and consider if your job is negatively impacting your mental health and wellbeing. And if so, in what ways?

Your job might be damaging to your wellbeing and you didn’t even realize it.

Poor mental health signals at work manifest themselves in different ways for different people. Some people take it with a smile, and you would never realize it affects them deeply, while others are more vocal.

Additionally, not everyone recognizes the signs of a toxic workplace that induces poor mental health because often, certain behaviors, such as passive aggressiveness, are not easily suspected; everyone has become accustomed to them, and therefore, they are classified as “normal” or justifiable, further perpetuating a toxic work environment.

If you find yourself questioning if your job is ruining your wellbeing and affecting your mental health, here are some clear signs to look out for:

1. Overwhelming Workload

Your workload should challenge and stretch you to step outside your comfort zone. However, it should never be of such a nature that it creeps into your personal space and alters your work/life balance. A workload that spills over your agreed working hours can lead to fatigue and burnout. Richard Mattingley, a clinical psychologist who has worked with organizations and leadership teams, has seen first-hand the adverse effects that some occupational factors, such as an overwhelming workload, can bring. One of his clients, he recalls, worked a 70-hour week and was exhausted. This resulted in chronic stress and physical health issues.

2. Underwhelming Workload

Perhaps equally damaging is the feeling that you lack purpose, clear goals, and job satisfaction because your job gives you nothing meaningful or worthwhile to do. If your workload is underwhelming and you are unable to maximize your spare time to work on your personal career growth and development, chances are you will be depressed or experience a diminished quality of life.

3. Feeling Undervalued

“Feeling undervalued also damages motivation and confidence,” continues Mattingley. For example, suppose your employer fails to provide raises or promotions for years, yet hands over the promotion or raise to someone else (especially if you are fully aware that this action is discriminatory). In that case, this will result in a sharp decline in your motivation and productivity.

4. Relationships Are Affected

If your mental health is spiraling due to circumstances or the environment at work, this can make it difficult for you to cultivate healthy relationships with friends and family. Toxic work relationships can affect how you view and interact with your loved ones.

“If you start noticing that work stress is spilling into your relationships—like snapping at loved ones or withdrawing from social activities—it’s a clear sign,” advises Sarah Jefferies, a mental health first aid trainer. “You might feel more isolated, and this disconnection can spiral if not addressed.”

5. Physical Symptoms

If you find yourself experiencing insomnia, headaches, nerve pain, fatigue, sheer exhaustion, migraines, and even nausea, you should visit your doctor and discuss what you might be experiencing at work, whether explicitly related to your job or directly to your employer and work environment. These symptoms can sometimes indicate that work-related anxiety has taken a toll on your wellbeing.

How To Protect Your Mental Health At Work

If you recognize that your mental health has been suffering due to work-induced negative stress, here are a few things you can do about it:

1. Pivot careers if it is more job-related than employer-related.
2. Leave your current employer or industry if it is more employer-related than job-related.
3. Set healthy boundaries for your working hours, lunch break, quality time for yourself or family, etc.
4. Engage in stress-relieving activities such as exercising, walking, meditation, spending time in nature, or taking up a hobby.
5. Engage with employee assistance programs to support your mental health where possible.
6. Talk to someone—a trusted friend, family member, or co-worker.
7. Seek professional advice and support to help you navigate your mental wellbeing.

Your mental health matters. Whatever career decision you make, always ensure that you prioritize your physical and emotional well-being.