Anxiety, Depression and Your Career

Anxiety and depression affect millions of people worldwide. These conditions often show up in the workplace, impacting your career and daily life. Recognising the symptoms and understanding what triggers these issues helps you manage your mental health and career more effectively.

Understanding Anxiety and Depression

Anxiety involves persistent worry, fear, or unease. It often interferes with your focus, decision-making, and relationships at work. Depression leads to persistent sadness, lack of energy, and loss of interest in activities. Both conditions can make work tasks feel overwhelming, reduce productivity, and affect your confidence.

Prevalence in the Workplace

A recent report by the Mental Health Foundation states that 1 in 6 employees in the UK experience mental health problems at any time (Mental Health Foundation, 2021). You might notice symptoms in yourself, or see changes in colleagues. Employers increasingly recognise these challenges, but you benefit most from knowing how symptoms appear in your own working life.

Symptoms You Might Notice

• Difficulty concentrating on work

• Irritability with colleagues or clients

• Restlessness or constant worry about performance

• Fatigue, even after sleeping

• Loss of motivation for tasks you once enjoyed

• Physical symptoms, such as headaches, muscle tension, or digestive problems

• Withdrawal from meetings, projects, or social interactions at work

• Feeling hopeless or overwhelmed by deadlines and responsibilities

Common Causes in Your Career

Work stress and pressure play a major role. You might feel anxious about meeting deadlines or targets. Constant multitasking and long working hours make your mind and body feel stretched. Lack of control over your workload triggers feelings of helplessness. Unclear expectations from managers or colleagues leave you uncertain about what to prioritise.

Workplace culture affects your mental health. Environments where employees compete instead of collaborate intensify stress. Poor communication and limited feedback reduce your sense of belonging. Bullying, discrimination, or harassment create fear and anxiety.

Job insecurity also influences your wellbeing. Worries about redundancy or contract expiry make you feel unstable. The COVID-19 pandemic increased this concern for many people, leading to rises in anxiety and depression linked to employment.

Personal factors matter too. Perfectionism drives you to set unrealistic standards for yourself, leading to disappointment and stress. If you struggle with self-esteem, criticism from managers or colleagues hits harder. Past experiences of trauma or loss increase vulnerability to anxiety and depression.

How Your Career Is Impacted

Mental health symptoms affect your performance. Difficulty focusing leads to errors in your work. Fatigue and low motivation decrease your productivity. You might avoid new projects or training because you feel overwhelmed.

Relationships at work suffer. Irritability or withdrawal makes teamwork difficult. You may miss opportunities for promotion or career development because you are not as visible or engaged.

Employees who address anxiety and depression through counselling, support services, or lifestyle changes improve their productivity and satisfaction.

Recognising Symptoms Early

Self-awareness is key. Pay attention to changes in your mood, energy, and behaviour. Notice patterns. If you start dreading work or feel overwhelmed by tasks that used to be manageable, take this seriously. Physical symptoms, such as headaches or stomach problems, often signal stress even before emotional symptoms appear.

Talk to trusted colleagues, friends, or family members. They may notice changes you miss. If you hear feedback such as “You seem distant” or “Are you feeling ok?” reflect on how stress is affecting you.

Practical Steps to Manage Symptoms

• Track your mood and energy levels daily. Use a notebook or app to record patterns.

• Take regular breaks during your workday. Stand up, stretch, or walk for a few minutes.

• Set clear boundaries between work and home. Avoid checking emails outside working hours.

• Prioritise tasks by importance. Break large projects into smaller steps.

• Practice deep breathing or mindfulness exercises before meetings or presentations.

• Reach out to your manager or HR department about support programs or flexible working options.

• Connect with colleagues socially. Relationships at work buffer against stress.

• Seek professional help if symptoms persist. Counsellors or therapists offer strategies tailored to your situation.

  
  

Building a Supportive Work Environment

Employers play a role in supporting mental health. You benefit from clear job descriptions, regular feedback, and access to counselling or employee assistance programs. Leaders who model healthy work habits, such as taking breaks and respecting boundaries, help you do the same.

If your workplace lacks support, suggest changes. Propose workshops on mental health or ask for regular check-ins with managers. Share resources, such as the Mental Health Foundation’s guides for employees and employers.

When to Seek Help

If symptoms last for more than two weeks or begin to interfere with your work and personal life, seek professional support. Counsellors, therapists, or your GP provide guidance, treatment, and referrals. Early intervention improves outcomes and helps you regain control over your career.

Online resources include:

·         Mental Health Foundation: mentalhealth.org.uk

·         Mind: mind.org.uk

·         NHS: nhs.uk/mental-health