My Job is Causing Depression and Anxiety

How Work Can Contribute to Depression and Anxiety

Jobs that involve high levels of stress, lack of control, or unclear expectations can lead to feelings of overwhelm and burnout. Here are some common workplace factors that contribute to depression and anxiety:

• Unclear Expectations: Ambiguity about your role or responsibilities can leave you feeling lost or inadequate.

• Excessive Workload: Taking on too much work or feeling unable to say “no” can quickly lead to burnout.

• Toxic Work Environment: Conflicts with coworkers, micromanagement, or lack of support can create chronic stress.

• Lack of Work-Life Balance: Working overtime, bringing work home, or constantly checking emails can blur the line between your professional and personal life.

• Fear of Failure: Worrying about making mistakes or receiving negative performance reviews can cause persistent anxiety.

These factors can manifest in both emotional and physical symptoms, such as trouble sleeping, irritability, headaches, and difficulty concentrating. If left unaddressed, they may escalate into clinical depression or anxiety disorders.

Recognizing the Signs of Work-Related Depression and Anxiety

It’s not always easy to identify when work is affecting your mental health. Consider whether you’ve experienced the following:

• Persistent feelings of sadness or hopelessness

• Intense worry about work tasks, even outside of work hours

• Physical symptoms such as headaches, nausea, or a racing heart

• Difficulty concentrating or completing tasks

• Avoidance behaviors, like procrastinating on emails or meetings

• Feeling disconnected or unmotivated at work

• Trouble sleeping or changes in appetite

If these symptoms resonate with you, it’s essential to take them seriously and explore steps to address the underlying causes.

What You Can Do to Manage Work Anxiety and Depression

1. Talk to Someone: Share your feelings with a trusted friend, family member, or therapist. Sometimes, just expressing your worries can help lighten the burden.

2. Set Boundaries: Learn to say “no” when your plate is too full and disconnect from work during personal time. Turn off email notifications after hours and set limits for overtime.

3. Reframe Negative Thoughts: Work anxiety often involves creating worst-case scenarios in your mind. Practice identifying and challenging these thoughts to develop a more balanced perspective.

4. Practice Self-Care: Make time for activities that bring you joy and relaxation, whether it’s exercising, meditating, or spending time with loved ones.

5. Seek Professional Help: Therapy can be a powerful tool to help you navigate work-related stress. A therapist can help you develop coping strategies, build resilience, and address any underlying mental health conditions.

How Behavioral Health Direct Can Help

At Behavioral Health Direct, we understand the unique challenges of managing work-related depression and anxiety. Our evidence-based therapies, including Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), are designed to help you:

• Identify and reframe unhelpful thoughts about work

• Develop strategies to set boundaries and prioritize your well-being

• Build resilience to handle workplace stress more effectively

We offer in-person sessions in Baltimore and online teletherapy throughout Maryland, making it easy to get the support you need without disrupting your busy schedule.

Take the First Step

Your mental health matters. If your job is causing depression and anxiety, it’s time to take action. Visit our Work Anxiety Therapy page to learn more about how we can help or schedule a consultation today. Together, we’ll work toward restoring balance and building a life that prioritizes your well-being.