As Blink 182 once said: work sucks, I know. Not only does it suck, but it’s also taking a serious toll on our wellbeing: recent polling found that 63 per cent of people aged between 18 and 34 feel as though work negatively impacts their mental health.

The good news is that there are many structural changes which could change this: trials have shown that a four-day working week could massively boost employee wellbeing, while research has similarly found that a universal basic income designed to meet minimum income standards would delay or entirely avoid over 500,000 cases of anxiety and depression amongst young people over a ten-year period. 

The bad news is that these changes won’t happen overnight. While it seems inevitable that a shift towards creating a world with a better work-life balance is on the horizon, people are struggling to cope with workplace-related stress and burnout right now. So what do we do while we wait for our society to become less work-centric?

We spoke to licensed therapist Jon Simons for his best tips on navigating work when it’s impacting your mental health. 

FIND THE CAUSE OF THE ISSUE

I know, I know, the root cause is this fucked-up system we’ve built which means we have about four hours a day to squeeze in grocery shopping/going to the gym/socialising/calling your mum/doing laundry/writing that novel/taking up knitting/learning Spanish. Obviously, these aren’t the best conditions for feeling fulfilled and content and calm.

But try to really pinpoint what’s getting you down and focus on changes that you can make. Do you feel like you’re doing work that you’re not remotely interested in? Has your workload increased? Do you feel like you’re not getting paid enough? Are you being made to go into the office when you really don’t want to? This will make your concerns easier to address – the first step to fixing a problem is acknowledging it.

TRY TO GET ENOUGH SLEEP

Simons says that getting enough sleep is crucial for your wellbeing. “If you are experiencing disrupted sleep or an ongoing feeling of fatigue, it’s important to address these issues to ensure you are getting the rest you need,” he says.

“If you wake up in the middle of the night or early morning, it could indicate that you are experiencing stress about the upcoming day ahead. It may be helpful to jot down any tasks or ideas you have for tomorrow,” he recommends. “If you find yourself unable to sleep, avoid staying in bed and attempting to force it. Instead, get up and walk on a cold floor with bare feet. To relax your mind, try reading something dull such as a recipe book.”

AIR IT OUT

“You may want to talk to a supportive friend or colleague,” Simons suggests. “Your workplace may also have Mental Health First Aiders who can assist you.” He also recommends taking a look at the helpful resources on the Health and Safety Executive website. 

Many workplace issues can also actually be resolved by starting a dialogue with your manager. Of course, it’s much easier said than done, but if you’re at a stage where your mental health is getting impacted, it’s worth being brave.

Feeling undervalued? Ask what you need to do to get a promotion or a pay rise. Feel as though your workload is getting too much? Say ‘no’ to the next extra task someone asks you to do – and explain that you’re at capacity. Want to work from home a few days a week? Put in a flexible working request.

Ultimately, dissatisfaction with work is often related to feeling as though you have no control over your working conditions – starting a dialogue with your manager and expressing your needs is one way of reclaiming your autonomy at work.

“We should take some time to reflect on our core values, such as honesty and integrity. For instance, if we value honesty, we may feel uncomfortable promoting a product that we don’t believe in” – Jon Simons

REASSESS YOUR RELATIONSHIP WITH WORK

It’s difficult when society places work on such a pedestal, but try to ask yourself whether your relationship with work is as healthy as it can be. Is it possible that you’re working too hard and putting your job ahead of your personal life? Are you missing out on social events because you’re working overtime most days?

Equally, it could be the case that you don’t care about your work enough – sure, a lazy girl job sounds good in theory, but it’s pretty mentally draining to spend eight hours a day doing something you don’t care about at all. “In order to stay motivated, you need to be working towards something that you truly desire,” Simons explains. “Even if you’re not currently in your ideal job, as long as you believe you’re making progress towards it, you’ll likely find the motivation to keep going.”

“Don’t let others’ goals for you be the driving force behind your own,” he continues. “For example, just because your mum always wanted a doctor in the family doesn’t mean that you should pursue that career path if it doesn’t align with your own values and aspirations.”

CONSIDER THERAPY (IF YOU CAN!)

In our post-Jonah-Hill-texts-scandal world, it’s understandable if you’re raising an eyebrow at anyone urging you to ‘go to therapy!’ like it will magically solve all your problems. Plus, of course, NHS waiting lists are long and private therapy is expensive.

But, if you’re willing to wait or able to afford to go private, therapy might be an option worth exploring. Sure, it won’t magically turn you into someone who absolutely loves replying to emails or never gets worried about deadlines – but it could help you learn techniques and coping methods to deal with workplace stress, or make you feel more confident in expressing your needs to your boss.

…QUIT?

Easier said than done, especially if you don’t have another job lined up (it also hasn’t escaped my notice that we’re in a cost-of-living crisis). But if you think the issues you’re facing at work are insurmountable – your boss is plain evil, your team is chronically understaffed and you’re made to overwork, you think the work you do is fundamentally boring or unethical – then it may be worth firing up Indeed.

“If we feel unchallenged, it may be time to aim for a higher position and explore opportunities that showcase our capabilities and willingness to take on new challenges,” Simons suggests. “If we feel unsatisfied with our work, it could indicate a values-based disconnect. We should take some time to reflect on our core values, such as honesty and integrity. For instance, if we value honesty, we may feel uncomfortable promoting a product that we don’t believe in.”

Of course, starting a new job won’t magically make all your issues disappear overnight. If you’re prone to anxiety, you could even go through a period of feeling a little worse. “Experiencing change can be exhilarating, but the uncertainty may also cause anxiety for many individuals,” Simons says. But, of course, it’s worth persevering. “This feeling will dissipate as you become accustomed to your new role over time. On the other hand, if you continue to work in a position that is not suitable for you, the discomfort will persist.”

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