Mental Health at Work: How to Protect Your Wellbeing

Mental health is often overlooked in the workplace, yet its impact is undeniable. Recent data shows that poor mental health costs UK employers a staggering £56 billion annually – a 25% increase since 2019.

In the 2022/23 financial year alone, work-related stress, depression, or anxiety affected 875,000 workers and led to the loss of 17.1 million working days. With workplace demands continuing to rise, prioritising mental health at work is more critical than ever.

Whether you're working from home, in the office, or balancing a hybrid arrangement, investing in your mental wellbeing can help you unlock your full potential and build a healthier future.

The cost of workplace stress

The scale of the problem

• Workplace stress prevalence: Stress, depression, and anxiety now account for the majority of work-related ill health cases in the UK
• Burnout symptoms: Feeling overwhelmed, exhausted, or detached from your job are all signs of burnout – an increasingly common phenomenon
• Wider impacts: If left unchecked, workplace stress can lead to long-term mental health conditions such as anxiety, depression, and even substance abuse
• Emotional: feeling withdrawn, a loss of drive or motivation, and intense emotional reactions such as tearfulness or irritability
• Physical: headaches, tiredness, disturbed sleep, or other unexplained aches
• Behavioural: avoiding tasks, working longer hours or through holidays, or taking more time off
• A fit note can either sign you off completely or recommend adjustments that would let you keep working, such as changed hours or duties
• You may be entitled to Statutory Sick Pay (SSP) while you’re off, depending on your circumstances and employer
• More frequent, shorter breaks during the day
• Flexible or adjusted working hours
• A phased return to work after time off
• A temporarily reduced workload while you recover

Signs of work-related stress and poor mental health

The clearest signs of work-related stress are trouble sleeping, constant worry, irritability, loss of interest in things you’d normally enjoy, difficulty concentrating, and physical symptoms such as headaches or fatigue. The NHS has more on spotting and managing these signs.

Everyday pressure comes and goes, but if these signs are sustained over a couple of weeks, or start to tip into ongoing anxiety or low mood, it’s worth taking them seriously rather than pushing through. If you’re noticing these changes in a colleague rather than yourself, our guide on thinking smarter about a colleague’s mental health covers how to approach that conversation.

Financial impact on employers

For employers, the consequences of poor mental health extend far beyond lost productivity. The rising cost of absenteeism, presenteeism (where employees are at work but not fully functioning), and staff turnover highlights the need for workplace mental health interventions.

Research by Deloitte reveals that for every £1 spent on mental health initiatives, organisations can see a £4.70 return on investment, demonstrating the tangible value of prioritising employee wellbeing.

How to safeguard your mental health at work

The good news? There’s a growing acceptance of addressing mental health challenges in the workplace. Here are practical tips to protect your wellbeing:

The NHS has similar practical ideas to help you manage work-related stress and pressure, alongside the tips below.

• Set Clear Boundaries
  • Switch off after work: Define when your workday ends, especially if you're working from home. Keep work-related items out of sight to maintain a physical and mental separation between work and home life
  • Unplug regularly: Consider turning off work notifications outside of your working hours

• Take Regular Breaks
  • Step away from your desk: Whether it’s a lunchtime walk or a quick stretch, taking breaks can help you recharge and improve focus
  • Practice mindfulness: Short mindfulness exercises can reduce stress and increase clarity

• Foster a Healthy Work-Life Balance
  • Make time for loved ones: Dedicate time to family, friends, and hobbies
  • Plan something enjoyable: A meal out, a holiday, or even a short day trip can give you something to look forward to

• Communicate Openly
  • Check in with your manager: Discussing workloads and sharing concerns can lead to better understanding and support
  • Seek support: If you're struggling, confide in a trusted colleague or access professional services for help

• Stay Physically Healthy
  • Prioritise rest: Sleep is essential for mental health, so aim for 7-9 hours per night
  • Adopt healthy habits: A nutritious diet and regular exercise can improve overall well-being

• Move During the Working Day
  • Take movement breaks: short walks, stretches or standing up between calls can ease physical tension and reset your focus
  • Build it into your day: a walking one-to-one, or getting off the bus a stop early, all add up
    

• Manage Your Workload
  • Prioritise and say no where you can: agree realistic deadlines and flag early if your workload feels unmanageable, rather than waiting until you’re overwhelmed
  • Ask for support: a manager can only help redistribute work or adjust deadlines if they know there’s a problem

Professional help is always an option

If stress or mental health challenges feel overwhelming, speaking to a healthcare professional can provide clarity and support. Our online private healthcare service is here to help.

With 24/7 access to GPs and Advanced Clinical Practitioners (ACPs), you can discuss your concerns confidentially and receive tailored advice or referrals for further support.

When to see a GP about your mental health

If self-help steps aren’t enough — your symptoms have lasted more than a couple of weeks, they’re affecting your daily life, or you’re having thoughts of self-harm — it’s time to speak to a GP. A GP appointment for stress, anxiety or low mood is a confidential conversation about how you’re feeling and how it’s affecting your life; the GP can discuss treatment options, provide a fit note if you need time off, and refer you on for further support.

Talking therapies can also be accessed through NHS self-referral, without needing to see a GP first, as well as through a GP referral.  

You can also access specialist talking therapy through our partners Towards and HelloSelf.

Getting signed off work for your mental health

You can self-certify for the first 7 days off sick, no fit note needed. If you’re off for more than 7 days in a row, you’ll need a fit note from a healthcare professional to give to your employer.

Your rights and reasonable adjustments at work

A long-term mental health condition can count as a disability under the Equality Act 2010. Where it does, your employer has a legal duty to make reasonable adjustments and must not discriminate against you because of it.

There’s no general obligation to tell your employer about your mental health, but doing so — to a manager or HR — is what unlocks this kind of support, and any conversation should be treated confidentially. Our guide to online mental health and GP appointments and our tips on preventing work anxiety cover more on getting support day to day.

Take action today

Mental health at work is not just an individual responsibility – it’s a shared priority for employees and employers. Whether it’s setting boundaries, planning time for self-care, or seeking professional support, the steps you take today can help you thrive in your career while protecting your wellbeing.