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Work is a major part of a person’s life. According to the International Labor Organization (ILO), workers in India work an average of 46 to 47 hours per week. With Mental Health Day having just passed, the World Health Organization wanted to focus attention on the connection between work and mental health issues. The ICICI Lombard General Insurance India Wellness Index 2024 states that around 77% of Indians experience at least one symptom of stress on a regular basis.
The issue further came to light when on July 20, 26-year-old Anna Sebastian Parayil died due to “work stress” in Pune. The death caused a national outcry as his mother, Anita Augustine, sent a public letter to the accounting firm questioning its work culture.
Earlier this year, in March 2024, two employees at the Post Graduate Institute of Medical Education and Research in Chandigarh died by suicide due to increasing workload. The cause of his death was said to be staff shortage and increased stress levels at the workplace. These are some shocking cases which made big headlines in the country.
Microsoft India’s 2024 Work Trend Index states that 68% people struggle with the pace and volume of work, while 46% feel tired at work. Archana Singhal, counselor and family therapist, founder of Mindwell Council, Delhi, explains burnout as “a state of emotional, physical and mental exhaustion often caused by prolonged stress at the workplace”. In 2019, the WHO called burnout an occupational phenomenon, not a medical condition.
Deteriorating mental health in the workplace can take many forms. Dr. Kedar Tilve, consultant psychiatrist, Fortis Hospital, Mumbai, shares the symptoms of burnout:
- emotional exhaustion,
- lack of motivation,
- Indifference towards work performance,
- feelings of detachment or withdrawal,
- Tiredness,
- sleep disturbance,
- raise concern.
“The relationship between work stress and mental health is very complex. A healthy work environment can enhance the mental health and well-being of employees, on the other hand a toxic environment can impair health,” explains Singhal.
The common ideology is that stress and mental fatigue only affect people mentally. However, this is untrue. Dr Shrestha Beppari, consultant psychologist, Apollo Clinic, Viman Nagar, Pune, says, “Stress and fatigue from work is not limited to just mental effects; Rather, they also significantly affect physical health. Constant stress is capable of leading to headaches due to muscle tension, stomach problems, increased pulse rate and muscle pain. However, over time, this reduces the effectiveness of the body’s defenses, leaving the person vulnerable to infection.”
Dr Tilvey adds: “Work stress and fatigue can lead to high blood pressure, increased heart rate and increased risk of heart disease. Stress can cause sleep disorders and weight gain. Prolonged exposure to stress and irritation can lead to chronic conditions like diabetes, high blood pressure and other lifestyle-related diseases.
There is no doubt that there is a deep connection between mental health and employment. Dr. Beppari says, “In this age of technology, we rarely appreciate the value of mental rest and recovery. You can take simple measures like constant self-assessment, understanding your limitations and seeking professional help for any mental problems.
Here’s how you can set boundaries in the workplace
- Setting boundaries at work is important to build your mental health, says Abha Dandekar, founder of Elephant in the Tomb. This starts with clear communication about your reach and being transparent about your boundaries.
- He adds, “Learn to say no when the workload becomes too much and prioritize your tasks to maintain focus. When tasks are unclear, ask for clarity. If certain things are making you uncomfortable, it’s okay to discuss them with your manager and make your boundaries clear. Taking short breaks is necessary to revive and increase efficiency.
- Our aim should be to develop a culture where mental health is taken seriously, allowing every employee to prioritize their own well-being. Remember, protecting your mental health isn’t just about self-care; This becomes important for organizations so that they can benefit from a committed and flexible workforce. Dandekar adds, “We must create an environment where employees can openly discuss challenges and get the support they need, including, but not limited to, counseling and access to other mental health resources.”
Ways to reduce stress immediately
- Practicing relaxation techniques such as deep breathing exercises.
- Mindfulness activities such as five senses exercises, mindful breathing and mindful eating.
- Yoga and meditation can also help, especially if practiced regularly.
- Using stress buster toys like squeezing smiley balls can also help
- Social interactions such as conversations with family and friends or confidants help you feel lighter and reduce stress levels.
- To manage stress, it is important to take time out, take a walk or take a break for a short while to clear your mind.
- Drinking water and eating a healthy breakfast also gives your body energy faster so you can concentrate.
- Doing physical exercise, yoga and meditation daily helps you manage stress easily.
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