Mental health is just as important at work as it is at home. Yet, for many employees, taking care of their well-being during the workday feels like an afterthought. As employment-related stress continues to rise and burnout becomes more common, it’s clear we can’t separate mental well-being from workplace culture any longer. Whether you’re navigating remote work isolation, juggling unrealistic expectations, or simply trying to stay focused through back-to-back Zoom meetings, the toll it takes on employee mental wellness is real.

People are working longer hours, facing higher pressure, and struggling to maintain a manageable work-life balance. This blog explores the signs of poor mental wellness at work, what causes it, how it impacts employees, and how therapy can play a role in managing and improving workplace well-being.

Mental wellness in the workplace influences how employees think, feel, and behave on the job and how they manage stress, interact with colleagues, and make decisions. In a professional context, maintaining well-being at work isn’t just about avoiding breakdowns—it’s about creating a space where people can perform at their best while feeling safe, supported, and valued.

Globally, an estimated 12 billion working days are lost every year to depression and anxiety, costing the global economy about US $1 trillion in lost productivity.

It’s essential to distinguish between everyday stress and more persistent mental challenges. Everyone experiences employment-related stress occasionally, especially during deadlines, big projects, or organizational change. But when stress becomes constant and unmanaged, it can evolve into more serious issues that impact a person’s ability to function not only at work but also in their personal life.

Some of the most common issues seen in the workplace include anxiety, depression, burnout, and impostor syndrome. Anxiety might show up as racing thoughts, restlessness, or difficulty concentrating. Depression may lead to fatigue, withdrawal, or a loss of interest in work you once enjoyed. Burnout, often caused by prolonged stress, can lead to physical and mental exhaustion, cynicism, and detachment.

Imposter syndrome can make high-performing employees feel like frauds, causing them to constantly doubt their skills and achievements despite evidence of success.

Understanding these challenges is crucial to building real workplace wellness for yourself, your team, or your organization. But how can you tell if your job is affecting your mental wellness?

Not all signs of employment-related stress are obvious, especially when you’re caught up in the day-to-day grind, but ignoring the red flags can lead to long-term harm. When it comes to how work affects mental wellness, symptoms can show up physically and mentally, and often, they build gradually over time.

You might notice increased irritability, anxiety, or even a sense of dread as the workweek begins. Small frustrations may feel overwhelming, or you might find yourself constantly on edge. These are common clues that something’s not right.

Physically, chronic work burnout symptoms can lead to fatigue that doesn’t go away with rest. You might experience headaches, muscle tension, stomach issues, or trouble sleeping. These aren’t just inconvenient—they’re signs your body is trying to tell you something.

Mental challenges can affect your focus, motivation, and how you engage in the workplace. You may begin to withdraw from coworkers, miss deadlines, procrastinate more than usual, or notice a drop in your overall performance. If you find yourself “numbing out” after work just to decompress, that’s another clue that work is becoming mentally draining.

Noticing these signs is an important first step, but understanding the reasons behind them can help you take meaningful action.

Mental burnout at work doesn’t just appear out of nowhere—it’s often rooted in deeper issues within the work environment. From poor communication to unrealistic demands, certain patterns can quietly chip away at well-being.

One of the biggest culprits is a toxic workplace culture. This can include anything from gossip and exclusion to fear-based leadership or lack of psychological safety. When employees don’t feel respected or valued, stress levels soar, and motivation plummets.

Another major challenge is the blurred line between work and home. Without clear employment boundaries, people often find themselves “always on,” responding to emails late at night or skipping breaks. 

Unrealistic expectations and heavy workloads are also top job stressors. When you’re constantly expected to do more with less—and in less time—it creates a pressure cooker environment. Add in micromanagement or poor leadership, and it’s easy to feel powerless or stuck.

Even in less overtly toxic environments, the absence of recognition and support can quietly damage morale. Feeling unseen or underappreciated leads many employees to disengage or question their value. These factors don’t just affect individual well-being—they ripple through the entire organization.

How leadership shapes workplace mental wellness

Leadership plays a major role in shaping the overall wellness of an employment environment. When leaders foster trust, transparency, and open communication, employees are more likely to feel supported and less likely to experience stress and burnout. On the other hand, inconsistent management, unclear expectations, or a lack of empathy from supervisors can create a high-pressure setting where people feel overlooked or disposable.

Micromanagement, in particular, is a top contributor to low morale. Employees who feel constantly watched may lose confidence in their decision-making, which increases anxiety and diminishes creativity. Conversely, leaders who empower their teams by encouraging autonomy, checking in regularly, and recognizing effort can significantly boost resilience and job satisfaction.

It’s also important for leadership to model self-care and boundaries. When managers work through lunch, respond to emails late at night, or dismiss the importance of time off, it sends the message that overworking is expected. This sets a harmful precedent and undermines efforts to create a balanced, supportive employment culture.

Training managers to recognize signs of distress and respond with empathy can help build a more psychologically safe environment. When employees know that mental wellness is a shared priority, not just an individual responsibility, they’re more likely to speak up when they need support.

Investing in leadership development isn’t just a smart business move—it’s a vital step toward creating a sustainable work culture where people can thrive, not just survive.

There’s a direct connection between mental well-being and productivity, and when mental well-being takes a hit, job performance often follows. Struggling with anxiety, depression, or burnout can make it harder to concentrate, stay motivated, or think creatively. Tasks that were once routine start to feel overwhelming, and even small decisions can take extra effort.

One of the most significant ripple effects is workplace absenteeism. Mental health issues are among the leading causes of missed workdays, with the World Health Organization estimating that depression and anxiety alone cost the global economy over $1 trillion each year due to absenteeism and reduced job performance. But it’s not just about missed days—it’s also about presenteeism, where employees show up physically but are mentally checked out.

When mental well-being is ignored, it can lead to higher turnover and lower team morale. People often leave employment situations where they feel overlooked, undervalued, or mentally exhausted. A negative employment experience doesn’t just affect one person—it can influence the overall energy, engagement, and performance of the entire team.

If you’re starting to feel the weight of work on your mental well-being, you’re not alone and don’t have to tough it out. You can take steps to protect your mental state and regain a sense of control in your employment environment.

First, set boundaries. That might mean turning off email notifications after hours, taking your lunch break, or saying no to extra tasks when your plate is full. Boundaries aren’t selfish—they’re essential to maintaining a sustainable approach to employment.

Make time for mental wellness. Time off can give you space to reset if you’re burned out or feeling completely depleted. Just as with physical recovery, rest is a key part of staying balanced and recharged.

Incorporating workplace self-care into your daily routine can also be beneficial. Try breathing exercises, short walks, or quick mindfulness breaks between tasks. Even a few minutes can make a difference.

Coping strategies you can use at work

Sometimes, small shifts throughout the day make a big difference. When it comes to workplace self-care, building in simple coping strategies can help protect your energy and boost your focus, even during a hectic workday.

One helpful practice is box breathing, a calming technique that involves inhaling for four counts, holding for four counts, exhaling for four counts, and pausing for four counts. Doing this between meetings can reset your nervous system and reduce feelings of overwhelm. 

Grounding exercises, like naming five things you see or feel in the moment, can also pull you out of anxious spirals and back into the present.

Try stepping away from your screen for just five minutes every hour to stretch, walk, or take a few deep breaths. These quick resets help prevent stress and mental fatigue and can ultimately improve job performance.

Music or movement during lunch can also help shift your energy. A short walk, uplifting playlist, or podcast can be a great way to decompress and recharge midday.

Keeping a stress journal or notes app to jot down triggers throughout the day helps you track patterns and address ongoing challenges more clearly.

You can also use mindful transitions—pause before starting a new task, take a stretch break after a tough conversation, or step outside to take a moment to breathe. These simple mental wellness tips can help you protect your mental well-being at work without adding more to your plate.

Most importantly, know when it’s time to reach out for support.

Trauma doesn’t always show up in obvious ways. Sometimes, it’s visible, like panic attacks or emotional outbursts. Other times, it’s quiet, lingering in the background through constant fatigue, emotional numbness, or a sense that something isn’t right. The truth is that it can affect every part of a person’s life—how they think, feel, sleep, interact with others, and even how their body functions.

Unresolved pain doesn’t always show up in obvious ways. Sometimes, the effects are visible, like panic attacks or emotional outbursts. Other times, the impact is quieter, lingering in the background as constant fatigue, emotional numbness, or an unshakable sense that something isn’t quite right. The truth is, these experiences can influence every part of a person’s life—how they think, feel, sleep, connect with others, and even how their body functions.

Many people who carry unresolved emotional pain experience irritability or mood swings that seem out of proportion to what’s happening around them. Anxiety is another common reaction, often felt as persistent worry, tension, or a heightened sense of alertness.

These psychological wounds can also affect focus—difficulty concentrating or feeling mentally foggy is a frequent challenge.

People who’ve lived through distressing events may relive them through flashbacks, nightmares, or vivid, intrusive memories. To cope, many avoid places, people, or situations that stir up painful reminders. Others may dissociate—feeling zoned out, disconnected from their bodies, or losing track of time.

Sleep struggles are also common. Many individuals report difficulty falling or staying asleep, while others are jolted awake by racing thoughts or distressing dreams. Over time, disrupted sleep can make emotional regulation and decision-making even more difficult.

The way deep emotional wounds show up varies widely from person to person. But no matter what it looks like on the outside, the effects are very real and deserve to be acknowledged and addressed.

Everyone has tough days at work, but if those days are becoming the norm instead of the exception, it might be time to consider therapy for employment-related stress. Knowing when to seek professional help can make all the difference in preventing further burnout and protecting your overall well-being.

Here are some signs it might be time to talk to a therapist:

• You’re feeling mentally fatigued, detached, or unmotivated most days
• You dread going to work or find it challenging to get through the day
• You’re experiencing constant worry, racing thoughts, or panic related to work
• Work stress is interfering with your sleep, appetite, or relationships
• You’re dealing with an ongoing conflict with a boss, coworker, or team
• You find yourself withdrawing from others or losing interest in things you once enjoyed
• You’re using ineffective coping strategies—like overworking, substance use, or avoiding responsibilities—to get through the week

Seeking support doesn’t mean you’re failing—it means you’re prioritizing yourself. Therapy can help you process what’s happening, identify triggers, build coping strategies, and regain balance.

If you’re struggling with any of these signs, know that support is available and you don’t have to face it alone. Whether your challenges are tied to workplace pressure, burnout, or broader employment concerns, there are resources and professionals ready to help. Addressing these issues early can make a big difference in how you navigate your employment experience and protect your overall well-being.

Pacific Health Group is here to help

Pacific Health Group offers a variety of behavioral health and mental health services, including individual therapy, family therapy, and telehealth options, enabling you to access care in a manner that suits you best. Whether you’re struggling with employment-related stress, burnout, anxiety, or just feeling overwhelmed, our compassionate team of licensed therapists provides personalized therapy for professionals in all stages of their journey.

Call 1-877-811-1217 or visit www.mypacifichealth.com to get started with Pacific Health Group mental health support today.