Your workload is unrealistic
If you have trouble completing your work within the daily and weekly time frame, despite your best efforts, you’re dealing with an unrealistic workload. This can lead to high levels of anxiety and depressive feelings, explains Mayra Mendez, PhD, LMFT, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, California. “The long-term effects include low morale, high level of turnover, and employees experiencing burnout,” she says. She recommends prioritizing your workload for a day or week, scheduling time off, and taking allotted vacation time rather than losing it due to lack of use. Also try taking breaks and engaging in calming practices. Here are eight silent signs of stress you might be ignoring.
You’re expected to work beyond eight-hour days
Unless working more than eight hours a day is in your job requirements or essential for your profession, you shouldn’t be expected to stay late or come in early, according to experts. “Studies have shown that people who typically work long hours over an extended period have a higher risk of experiencing depression,” says Dr. Mendez. “Ways to manage the toxic 24/7 work expectations include self-care by taking a rest from work. [This] opens opportunities for fresh thinking, creating, and effective problem-solving.” She recommends giving yourself the permission you crave to take a break, turn off your phone, and get home at a healthy hour in the evening. Here are three stories about weird workplaces that might make your job seem more bearable.
You feel incredibly anxious throughout the workday
Anxiety can stem from numerous things outside of work, but a toxic work environment can definitely trigger unhealthy levels of stress and worry. “Do you get stomachaches or feel yourself tense up as you approach each workday? How is your appetite? Do you notice aches and pains that have worsened?” asks Lindsay A. Henderson, PsyD, a psychologist who treats patients via the telehealth app LiveHealth Online. “Our body gives us signs all the time that our minds might be struggling—pay attention and counter these effects with healthy habits, like a routine that encourages sleep, hygiene, a healthy lunch break every single day, and regular exercise.” You can also try these 37 stress management techniques recommended by experts.