We spend a large part of our lives at work, so it’s no wonder that our job can have a huge impact on our mental health. In turn periods of mental ill health can affect our performance at work, which can create a vicious cycle.

Constantly trying to juggle a hectic work schedule with a busy family life can be stressful and exhausting.

In fact, it seems men are more likely to attribute poor mental health to issues at work, compared to problems outside of the workplace – according to a study by Mind. So it’s safe to say how we feel in our job can have a big impact on our quality of life.

For many of us, these problems may have worsened over the last few years with lockdowns and remote working creating disruption and a growing sense of isolation.

And unfortunately, research suggests that as men we sometimes suffer in silence. We can be less likely to speak up, seek help or take time off.

But this doesn’t have to be the case. If you’re feeling overwhelmed at work for whatever reason, there are things you can do to try and resolve the situation.

Identify the problem

Sometimes the first step is to find out the cause of your stress and anxiety. Common triggers can include:

–              Lack of clarity about your job role and responsibilities

–              High demand

–              Inadequate resources, tools, and training

–              Work overload and pressure to meet targets

–              Job insecurity

–              Working long hours

–              Bullying

–              Poor communication with colleagues and management

–              Feeling that you are not in control or are excluded from decision-making

Understanding the cause can help you address the problem.

Speak to your employer

There is a stigma around mental health which can make it difficult for some men to open up. If you are finding it difficult to speak out at work, remember you are not alone – 61% of men say they feel they can’t discuss their mental health problems with their boss because they fear their professional abilities will be questioned.

Depending on the nature of your work you may even worry about losing your job. But it is important to remember this should not be the case and that by discussing issues with your employer – or another trusted colleague – you can help stop them escalating into serious problems. Whether you have a mental health problem or not, your employer has a duty of care to you under health and safety legislation. You have the right to work somewhere were you feel safe and valued.

When speaking to your employer, you might find it helpful to have a note from your doctor to help explain your situation. And remember you don’t have to go into personal details, just focus on how your mental health problem can affect your job and what reasonable adjustments could be made to help you manage and improve your mental health at work. If you are still concerned about the impact this could have on your role, free support and guidance is available at Able Futures.

Leave work at work 

Try to avoid work emails, texts or calls in ‘your’ time. If you can, set boundaries on what your working hours are, communicate them to colleagues and stick to them!

We all need a mental break from work. If you’re finding work creeping into your family life it can put you under immense pressure. Taking time for yourself – without the distraction of work – is a major step to positively impact your performance at work and your mental health at home.

Seek outside support 

Experiencing difficult relationships, with your co-workers or manager, can be very stressful and can make work very hard to cope with. If you feel you can’t resolve the issue yourself, there are independent bodies who can help. Get in touch with ACAS, which will provide free and confidential advice to help resolve relationship issues in the workplace.

Take time off                

Your mental health needs to come first. If you are really struggling, take a break from work to focus on feeling better. Remember, taking time off for your mental health is just as valid as having time off for physical health.

A survey for the Men’s Health Forum found the majority of men would happily take time off to get medical help for physical symptoms, yet fewer than one in five say we would do the same for anxiety or depression. If you are too unwell to focus on work, it’s important you give yourself the time to get better.

In most cases you will be entitled to statutory sick pay from your employer for the first 28 days you’re off sick. For further details, see the Government information on taking sick leave.

Short term ups and downs at work are normal, but when you start having long term problems the stress will mount and your mental health can be affected. This is completely normal and not a sign of weakness. With around 40 hours a week spent at work, the workplace needs to be a safe space where you can feel you can express yourself and get the support you need.

In some cases, it may be that a fresh start is what you need. But it can be useful first to look at the steps above to see if there is anything you can change about your current situation.

Support Services Available

• ACAS gives employees and employers free, impartial advice on workplace rights, rules and best practice. It also offer training and help to resolve disputes.
• TUC bring together more than 5.5 million working people who make up 48 member trade unions. It exists to improve working life and promote equality for everyone.
• MIND offers a range of free resources to help people manage their mental health at work.
• Able Futures offers confidential guidance and support to help you cope with work while managing a mental health problem.