Mental health and work are intertwined—we spend so many hours at our jobs that they inevitably shape how we feel. A good job can be fulfilling, motivating, and even fun. But what happens when it starts draining your energy, making you anxious, or leaving you dreading each day?
“Excessive demands or feeling undervalued can easily trigger anxiety and depression and cause severe burnout,” says licensed psychotherapist Gary Tucker. “Everyone has tough days at work, but constantly feeling overwhelmed, exhausted, or emotionally drained isn’t something to ignore.”
6 signs your job is affecting your mental health
If your mental health at work is going down the drain, your body is likely giving you some red flags to get your attention. So, what are the signs of poor mental health in the workplace? Look after these warning hints before burnout takes over.
1. You constantly feel anxious or stressed
A little bit of work pressure is normal, but if you feel like you’re always on edge—whether it’s Sunday night dread, panic before meetings, or racing thoughts about work even when you're off the clock—that’s a red flag. “Chronic stress from work can lead to anxiety, insomnia, and physical symptoms like headaches and muscle tension,” Tucker says.
2. Your energy is completely drained
Feeling tired after a long day is one thing, but if you’re perpetually exhausted no matter how much you sleep, your job might be sucking the life out of you. Mental exhaustion can be just as debilitating as physical fatigue, making even simple tasks feel overwhelming.
3. You’ve lost motivation and joy in your work
Remember when you actually cared about your job? If you’re now just going through the motions, struggling to stay engaged, or feeling like nothing you do matters, that’s a sign of burnout. A job that once excited you but now feels meaningless can wear down your mental health over time.
4. Your self-esteem has taken a hit
A toxic boss, unrealistic expectations, or a high-pressure environment can make you feel like you’re never good enough. If you constantly doubt yourself, feel like a failure, or beat yourself up over small mistakes, your job might be negatively impacting your confidence and self-worth.
5. Your physical health is suffering
Mental health and physical health are deeply connected. “If your job is causing frequent headaches, stomach issues, insomnia, or tension in your body, it’s a sign that work stress is manifesting physically,” Tucker says. Pay attention to how your body reacts to work stress—it’s often trying to tell you something.
6. Your relationships are being affected
If your job stress is making you short-tempered, withdrawn, or too exhausted to spend time with loved ones, it’s taking more from you than it should. Work shouldn’t come at the expense of meaningful relationships, and if you find yourself constantly canceling plans or snapping at people because of job-related stress, it might be time to reassess.
“What should I do if my mental health is affecting my work?”
If you recognize yourself in these signs, know that you don’t have to just push through and hope things get better. These strategies can help you improve your mental health at work:
- Acknowledge the problem. The first step is recognizing that something needs to change. It’s easy to dismiss work stress as “just part of the job,” but your mental health matters.
- Set boundaries. If work is creeping into your personal time, establish clear boundaries. That might mean not checking emails after hours, taking your lunch break away from your desk, or politely pushing back on unrealistic workloads.
- Meditate. “Introduce meditation and mindfulness techniques to your daily life to allow your brain to relax and let go of stress and anxiety gained during a work day,” Tucker says.
- Talk to someone. Don’t go through it alone. Reach out to a trusted friend, a therapist, or a mentor to talk about your struggles can provide perspective and help you feel less alone.
- Prioritize self-care. Make time for activities that recharge you—exercise, sleep, hobbies, time with loved ones, or even just a few moments of quiet. Stress relief isn’t a luxury; it’s a necessity.
- Consider your options. If you’re wondering, “Should I quit my job if it gives me anxiety?” consider this: If your job is consistently damaging your mental health and there’s no room for change, it might be time to explore new opportunities. No job is worth sacrificing your well-being.
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“Should I tell my boss I'm struggling mentally?”
Deciding whether to talk to your boss about your mental health is a deeply personal choice—and there’s no one-size-fits-all answer. Some workplaces foster a culture of openness and support, making it easier to have honest conversations about mental well-being. Others, unfortunately, still carry stigma around mental health, which can make employees hesitant to speak up.
Before deciding, consider your work environment. Do you have a supportive manager? Has your company demonstrated a commitment to employee well-being? If your workplace has mental health resources, flexible policies, or an open-door culture, bringing up your struggles might lead to helpful accommodations like adjusted workloads, mental health days, or even professional support.
On the other hand, if you’re in a workplace where vulnerability is seen as a weakness or where speaking up could put your job security at risk, you may prefer to keep things private. And that’s completely valid. You’re not obligated to share personal struggles with your boss if you don’t feel safe or comfortable doing so.
That said, if your mental health is affecting your ability to perform your job and you need accommodations—like a day off, a temporary workload adjustment, or flexibility—it might be worth having a conversation. You don’t have to go into detail; a simple “I’m dealing with some personal challenges and would appreciate some flexibility” can be enough.
Ultimately, it’s your choice. Whether you open up to your boss or choose to handle things privately, your mental health is yours to manage in the way that feels best for you.
For extra guidance, read this next: Mental Health at Work: How to Have an Honest Talk with Your Boss
Taking care of your mental health at work
Your job should challenge and fulfill you, not drain and break you. If work is making you miserable, anxious, or exhausted, take a step back and evaluate what needs to change. Whether it’s setting better boundaries, having a conversation with your employer, or planning an exit strategy, you deserve a job that supports—not sabotages—your mental health.