My Job Is Destroying My Mental Health and I Don’t Know What to Do
Mackenzie Waldron is a writer focused on ensuring workers have the information and resources they need to thrive. She explores topics that come up on Empower Work’s free, confidential text line and brings research-backed approaches to support you.
Some days it hits you like a wave. Other days it creeps in slowly.
But it’s there: the anxiety, the dread, and the exhaustion from a job that you hate.
If you’ve ever thought, “My job is destroying my mental health and I don’t know what to do,” you’re not alone.
At Empower Work, we hear from people every day who are struggling—not just with heavy workloads or toxic managers—but with the toll it’s taking on their well-being. And many feel stuck, afraid, or unsure of what the next step could be.
If this resonates with you, you’re in the right place.
First: What you’re feeling is real.
Work can affect your mental health in deep ways. Maybe you’re constantly anxious about making mistakes. Maybe you're in a hostile or high-pressure environment. Maybe your life outside of work is also affecting you and it’s all starting to pile on.
You might be telling yourself:
“Everyone feels this way at work.”
“ I should just tough it out.”
“It’s just a bad week.”
But if the stress is constant, if you're losing sleep, dreading the day before it even starts, or feeling yourself spiral—it’s not “just a bad week.” It’s something worth paying attention to.
Your mental health matters.
You don’t have to “fix it all” to take your next step.
When you're in survival mode, thinking through your options can feel overwhelming. It’s okay if you don’t have a plan. It’s okay if you’re not ready to quit, speak up, or make a big move.
You can start small. Here’s how:
1. Name what’s going on.
Try journaling or talking it out with someone. What exactly is impacting your mental health? A person? The hours? The pressure? The isolation?
Getting clear on the cause helps you take back some control.
2. Find a safe space to talk.
You don’t have to carry this alone. Empower Work provides support from trained peer counselors who get it. We’ll listen, reflect, and help you think through options. Text 510-674-1414 or start an online chat.
3. Focus on what’s in your control.
You may not be able to change your job overnight. But maybe you can:
Set firmer boundaries (like logging off at a certain time)
Take short mental health breaks during your shift
Limit interactions with toxic coworkers
Block time to job search, even 10 minutes a day
Small shifts can help you reclaim a little peace.
4. Know the signs when it’s time for bigger change.
If your job is causing panic attacks, depression, burnout, or affecting your ability to function—it may be time to start planning your exit, even if it’s not immediate. You deserve safety, health, and dignity.
We don’t always get to choose our circumstances. But we can choose how we respond. Reaching out is one of the bravest things you can do.
If your job is hurting your mental health, it’s not your fault. And you don’t have to push through it alone.
We're here. We see you. And we’ve got your back.
Is your job damaging your mental health?
Text 51 0-674-1414 for free, confidential support from a trained peer counselor.
