Mumbai: Is work making you feel overwhelmed, and anxious, or has life suddenly started to feel boring? The impact of work-related stress in India is alarming, with some troubling statistics highlighting the severity of the issue. Over the past two decades, the number of suicides among Indian workers linked to work-related stress has doubled.
Additionally, India has the highest rate of deaths from diseases associated with long working hours. According to a 2016 Optum study, 46% of the workforce in Indian organisations suffers from some form of stress, and nearly one in three employees shows signs of burnout, as reported in a 2022 McKinsey report.
Mental health issues are also widespread, with studies indicating that between 10% and 52.9% of Indian workers suffer from depression, and 7% to 57% experience anxiety. A report also found that 57% of Indian employees feel overworked.
Experts believe that a combination of lifestyle factors and environmental stressors is contributing to these alarming statistics, leading to severe mental health conditions such as depression, heart disease, and even suicide.
How to take care of your mental health despite a chaotic work life
Here are practical ways to prioritise mental health at work suggested by psychiatrists, psychologists and counsellors.
Signs that work-related stress is affecting your mental health
“Other indicators might be a loss of creativity, increased irritability, difficulty staying calm in conversations, trouble focusing, and decreased motivation to go to work. Frequent absenteeism, reluctance to cooperate with team members, and withdrawal from responsibilities are also common. These signs suggest that work stress is significantly impacting an individual’s mental and physical health,” adds Dr Safiya.
Chronic work stress can manifest in various ways explains Zulekha Shakoor Rajani, Counselling and Spiritual Psychologist at Mind and Brain Hospital adding, “Common signs include increased irritability, difficulty concentrating, feeling constantly fatigued, or experiencing anxiety. Physical symptoms, such as headaches or digestive issues, can also be red flags that stress is taking a toll on mental health.”
According to Chandrima Mondal, Consultant Psychologist at Mind and Brain Hospital, there are several telltale signs of work-related stress that people should be aware of. One common indicator is disturbances in sleep, such as difficulty falling asleep or staying asleep, which can lead to fatigue even without significant physical exertion.
Additionally, individuals may notice a reduction in appetite, resulting in irregular eating habits or unintentional weight changes. Another key symptom is persistent feelings of fatigue or exhaustion, where one feels worn out despite minimal physical activity.
Mood changes, particularly increased irritability, are also common, affecting one’s interactions and emotional responses.
Physiologically, stress often manifests through symptoms like muscle tension, which may be felt as tightness or discomfort in areas such as the neck, shoulders, or back. Recognising these symptoms early can be essential in managing and alleviating work-related stress.
Practical strategies to manage stress during busy work periods
To effectively manage stress, it’s crucial to prioritise self-care. Simple strategies like taking short breaks throughout the day, practising deep breathing exercises, or setting realistic daily goals can help reduce overwhelm advises Rajani.
“Regular exercise, eating right, and maintaining a healthy sleep routine and hygiene are also vital for reducing the physiological effects of stress. Additionally, identifying your anchors and protective factors is key. Knowing what rejuvenates you—whether it’s taking a day off, spending quality time with loved ones, reading, or praying—can make a significant difference in maintaining balance,” suggests Rajani.
Dr Safiya emphasises the importance of cultivating an identity beyond one’s professional role. She suggests that finding additional avenues to invest oneself—intellectually, socially, emotionally, and financially—can create a more balanced sense of self and offer a break from work pressures adding, “Engaging in other interests helps individuals develop a well-rounded identity and prevents burnout.”
Establishing boundaries between work and personal life
“Discipline and effective time management also play essential roles in maintaining a healthy work-life balance. Having a strong support network of family and friends can provide valuable support,” says Dr Safiya.
Rajani emphasises, “It’s important to set clear, healthy and consistent boundaries. This could mean avoiding checking work emails after hours or designating a specific workspace at home if working from home. Setting these limits creates a space for relaxation and family time, which is essential for mental well-being.”
When should you seek professional help?
Dr Safiya advises that professional help should be sought when situations feel overwhelming, or when clarity and closure on issues seem elusive. She emphasises that those experiencing underlying mental health issues, such as anxiety disorders or panic attacks, can benefit greatly from expert guidance.
“There are numerous resources available today to support mental health,” Dr Safiya explains. “These include a range of mental health professionals—psychiatrists, psychologists, clinical psychologists, counsellors, and social workers—as well as volunteers, NGOs, and online platforms. Prioritising self-care is crucial, and reaching out for support through any of these channels can make a positive difference.”
Rajani advises that one should seek professional help when the symptoms of stress or burnout begin to interfere with day-to-day functionality adding, “If you notice you’re no longer able to perform at your usual level at work, or if you’re feeling disengaged from activities that once brought you joy, it could be a sign that mental health support is needed.”
“Additionally, if you find yourself feeling more tired than usual, more irritable, or disconnected from others, or if you notice a shift in your personality or behaviour (like becoming unusually withdrawn), it’s important to reach out for professional guidance. Other signs include persistent feelings of sadness or hopelessness, difficulty concentrating, or if you’re neglecting self-care or social interactions. There are various resources available, from therapists and counsellors to Employee Assistance Programs (EAP), and seeking support early on can help prevent things from worsening,” concludes Rajani.
Mondal advises that certain warning signs may indicate the need to seek professional help for mental health support adding, “If sleep disturbances persist continuously for more than two weeks, it may be a sign of an underlying issue that requires attention. Significant, unintentional weight loss is another red flag, as it often suggests stress, anxiety, or depression. Perhaps most critically, if a person is experiencing thoughts of self-harm, it’s essential to reach out to a mental health professional immediately. Early intervention can make a substantial difference in managing these challenges effectively.”
She further suggests that there is a range of resources available for individuals seeking mental health support. “Most organisations now offer an Employee Assistance Program (EAP), where employees can access counselling through EAP counsellors coordinated by their operations team. Additionally, nationwide tele-mental health services like Tele-MANAS are accessible for immediate support, providing a convenient way for individuals to receive help. These resources are designed to offer timely assistance and promote mental well-being,” concludes Mondal.
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