Many people have those moments—or days, or weeks—where they don’t want to go to work, but when the feeling becomes persistent, it’s time to look at the underlying reasons. To do this, you need to first identify the factors causing your reluctance so you can begin working on addressing them. 

There are often many reasons for not wanting to go to work. If you ever wake up thinking I don’t want to go to work today, read more about why you might be feeling the way you are—and what you can do about it — here.

Is it Normal to Not Want to Go to Work?

First, it’s important to know that feeling unmotivated to go to work is expected from time to time. Stress, burnout, personal problems, or job dissatisfaction can all affect how you as a person feels. 

That said, it’s essential to recognize the reasons behind your reluctance and determine if it’s a temporary phase or a more significant problem that could end up affecting your mental health. Don’t ignore persistent negative feelings towards work — addressing them is how you can move forward in a healthy way.

“Virtually everyone has experienced the feeling of not wanting to go to work occasionally. Sometimes we need to take a mental health day, especially if the job is stressful.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Common Reasons for Not Wanting to Go to Work

You might feel unmotivated to get to work on any given day for several reasons. 

• Burnout: Too much work, long working hours, or high stress can lead to burnout symptoms and lack of motivation.
• Lack of job satisfaction: If you’re unhappy with your role, not wanting to go to work is a natural — not to mention understandable — reaction.
• Poor relationships with colleagues or management: Negative interactions with coworkers or supervisors can create a toxic work environment that makes duties unbearable.
• Fear of failure or underperformance: Feeling inadequate in your abilities might lead to avoiding challenges and criticism at work.

If you’re still asking yourself the question why do I not want to work, there are some other common reasons that might have your answer. 

Feeling underappreciated or alienated

A lack of recognition or support from colleagues and supervisors can make anyone feel undervalued. 

You may feel neglected or isolated in your current job, which can make wanting to go to work difficult. Whatever the reason, feeling underappreciated or alienated is demoralizing and can lead to a sense of apathy. If you’ve experienced these feelings at work, try the following.

• Address the issue: Thinking about how to talk to your boss about mental health might seem scary, but keep in mind, they may have no idea how you’re feeling. Speak with your supervisor about how you feel and discuss how they might better acknowledge your contributions. 
• Seek support: Reach out to colleagues you suspect might be experiencing similar feelings and build connections within the workplace.
• Prioritize self care: Engage in activities outside of work that bring you joy, relaxation, and fulfillment, so you’re not solely relying on validation from the workplace.

Lost sight of your goals

Losing focus on long-term objectives and goals can decrease job satisfaction and employee engagement, making you dread your time at the office. The good news is it can be easy to fix this using the tips below. 

• Reconnect with your goals: Pause to contemplate and recognize your short-term and long-term goals to rediscover why you love going to work each day.
• Create an action plan: Break down larger tasks into smaller milestones to make them more manageable, creating a clearer (and more achievable) path to reaching your objectives.
• Talk to management: Discuss your career goals with management or HR to align company objectives with personal growth opportunities.

Negative company culture and infrastructure

A toxic work environment characterized by poor communication, office politics, or high-stress levels can make anyone want to avoid the office. If you’re in a toxic workplace, try the following. 

• Create a safe place: Camaraderie can be instrumental in overcoming toxicity in a work environment. Find a group of fellow employees you can bond with. Eat together during breaks, get together outside of work, or create bonding experiences, like a work softball team or after-hours social gatherings.
• Use constructive criticism: Try to constructively bring your concerns to leadership and express your and others’ unhappiness with the toxic company culture.
• Be positive: You don’t need to be a manager or supervisor to thank others for their work. What you put into a situation can often change what you get out of it. Research shows that using positive ideation and “finding the good” can change your mental mindset, counter your anxiety and worry about going to work, and make your days more tolerable.

Mental health issues

Conditions like generalized anxiety disorder or depression might contribute significantly toward negative feelings about your job. Struggling with anxiety, depression, or burnout can make it tough to find motivation for work.

• Evaluate symptoms: Determine if what you’re experiencing aligns with common mental health concerns related to work stressors like burnout.
• Create boundaries: Create boundaries to help you separate work life from your personal life. You might even consider taking a stress leave from work. 
• Seek professional help: Consider seeking the assistance of a therapist or counselor who can provide guidance and support in managing your symptoms.

What Should I Do if I Don’t Want to Go to Work? 

If you just can’t seem to get out of bed and you don’t want to go to work in the mornings, there are certain things you can implement into your life and daily routine that might help you find the motivation you need.

“You can do many things to rest and recharge if you feel burnt out at work. For example, you can take a mental health day, explore alternative work opportunities, and communicate with your supervisor to better fit your job tasks and career goals. Practicing self care, such as getting enough sleep, eating healthier foods, exercising, and relaxing, are a few other tips that can help you. Seeking out professional counseling can help you increase your job satisfaction and improve your well-being.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Self-reflection and understanding the source of your feelings

Take a moment to reflect on why you’re feeling this way. Are you feeling burdened, unvalued, or having difficulty with psychological well-being? 

Understanding the root cause of your dread can help you determine what changes you need to make to feel more comfortable at work. 

Ask yourself the following questions:

• Are specific job aspects causing stress or discomfort?
• Do you feel overwhelmed at work with all your responsibilities?
• Is there a lack of support from colleagues or management?
• Are personal issues affecting your motivation?

Seek professional help

If your feelings continue or intensify, it might be time to consult a mental health professional experienced in career-related stress. Check out online therapy platforms like Talkspace for easy access to licensed therapists who can guide you through managing workplace challenges and improving your overall mental well-being.

Strategies for regaining your love for your job

Consider why you may feel unmotivated to work and get help if needed. Pause and contemplate why you’re having these feelings, and if necessary, ask leadership for support. Some things that might help you find joy in your work again can include:

• Set and enforce firm boundaries so you don’t feel taken advantage of
• Ask for help if you’re overwhelmed
• Ask for a salary increase
• Take a vacation
• Take breaks throughout your day — try going for a quick walk or regularly getting out of your office for a few minutes
• Workout before heading to work in the mornings
• Create small rewards that you can work toward during your day, so you have something to look forward to
• Start a gratitude journal in the mornings before you go to work
• Recognize your accomplishments

Take a mental health day

Take a break from work to focus on activities that bring rejuvenation and peace of mind — taking a mental health day when needed can prevent further deterioration of your well-being due to workplace stress. 

Recharge and self care tips

If you can’t get a day off, prioritize self care during your off time and learn how to destress after work. 

• Get enough sleep to ensure each night
• Engage in physical activity to reduce stress
• Practice mindfulness meditation for mental clarity and relaxation

Envision your career path

Sometimes not wanting to go to work is the result of feeling stuck. If you feel like you don’t have a path forward or you’ve been stagnant in your job for some time, envision the career path you want. It might help you feel motivated and like you actually want to work towards your goals so you can get to that next level. 

Try discussing your goals for your future with your boss. You can also consider signing up for classes or taking other steps to advance your career.

Embrace the Journey Towards Job Satisfaction 

Online therapy platforms like Talkspace provide convenient and affordable access to professional support that can guide you through challenging times when you feel like you don’t want to go to work or when work feels like a chore. With the right tools, you can learn how to identify where your work stress is coming from and overcome it. 

Micromanagers can feel like the worst people to work with, especially in the ever-demanding “hustle culture”. They often hover, critique everything, and eagerly watch every move. Micromanagement can be toxic, decreasing employee morale and overall job dissatisfaction. A recent survey found that an astonishing 64% of people felt micromanaged while working remotely in 2020. To make the working relationship even more frustrating, many micromanagers want things done exactly their way, but they offer little-to-no support, guidance, or feedback. This can make doing your job incredibly stressful, as you’re expected to do things to a certain standard but may not know what that benchmark is. 

If you work for or with a micromanager, learning to cope with their leadership style is going to be crucial if you want to maintain a healthy workspace. Understanding the perspective and triggers of someone who micromanages can help you begin. It can let you build trust, promote open communication, meet expectations, and create an overall more positive working relationship. Navigating the complexities of dealing with micromanagers at work is challenging, but it is possible, as long as you have the right tools in place.

Keep reading to explore the reasons behind this toxic management style and learn how to deal with micromanagers in your workplace. 

Why Is Micromanagement Toxic?

Micromanagement is a management style that involves closely observing, controlling, and scrutinizing every aspect of employees’ work, but it’s not an effective tactic. In fact, it’s a toxic work environment and can have a rippling negative effect organization-wide, not just individual employee performance and employee well-being. Knowing how to deal with a micromanaging boss will take time, but it’s worth the time you invest. There are some major downsides to the micromanagement style. 

Impact on employee mental health

Micromanaging not only increases feelings of stress, depression, and anxiety at work, but can also lead to burnout, making people feel undervalued and untrusted in their abilities. Learning how to avoid burnout is essential in maintaining your mental health and ensuring consistent performance at work.

Hindered professional growth

It’s common for micromanagers to stifle creativity and hinder problem-solving, leaving little opportunity for personal development.

Negative effects on team dynamics

Micromanagement creates an unproductive environment that can lead to poor team dynamics and make employees less likely to collaborate with one another or contribute valuable ideas.

Inefficiency in management time allocation

Most micromanagers waste time overseeing small details rather than being productive elsewhere within the organization on things like strategic planning or fostering client relationships.

“No one likes to be told what to do all the time. Micromanaging stifles growth, brings down workplace morale, and minimizes productivity by taking the focus off the work task and placing it on the employee. Micromanagers create a toxic environment that causes stress on the employee which can cause them to lose faith in their work, themselves, and their skills. Micromanagers are never satisfied, because it’s usually more about the inadequacy of the boss than the employee.”

– Talkspace therapist Reshawna Chapple, Ph.D., LCSW

6 Effective Ways to Deal with a Micromanager

Micromanaging can lead you to feel stressed, anxious, and overwhelmed at work. Learning how to deal with micromanagers isn’t always easy, but with the right tips you can master it. 

“Start a dialogue. Speak to your boss. Explain to your manager how their micromanagement affects your performance and overall work processes. You may want to approach your teammates for guidance and suggestions. If you’re being micromanaged, likely, your colleagues are too. Reach out to your peers and discuss approaching your boss together.”

– Talkspace therapist Reshawna Chapple, Ph.D., LCSW

1. Build trust with your manager

Micromanagers often have trust issues which feed their urge to try and control every aspect of their employees’ work. It can be essential for company culture to build trust to help you deal with micromanaging tendencies. To build trust, you can:

• Show competence and reliability: Deliver high-quality work on time and show your ability to handle tasks independently.
• Communicate effectively: Keep your manager informed about your progress and any challenges you face so they can learn to trust you and your abilities.
• Be proactive in problem-solving: Address issues promptly and offer solutions rather than waiting for your manager to step in.
• Acknowledge feedback positively: Show appreciation for feedback while demonstrating how you’ll apply it moving forward.

2. Understand your manager’s perspective and triggers

It can be draining and challenging to deal with a difficult boss or a micromanaging work environment, often leading to burnout. Taking the time to understand their perspective and motivation can eventually help you work together more effectively. When you understand what drives a micromanager’s actions, you can adapt, reducing friction in the workplace and improving productivity. To understand their perspective and triggers:

• Identify their triggers: Try to recognize what sets them off so you can anticipate their needs and concerns and reduce their desire to constantly supervise you.
• Uncover their motivations: Micromanagers often have underlying fears or insecurities that drive micromanaging behavior. When you know what motivates them, you can show empathy or tailor your approach.
• Analyze past interactions: Reflect on previous interactions with your micromanaging boss. Use those situations as examples and start addressing potential issues before they escalate.

3. Be proactive and think ahead

Being proactive can decrease the strain this behavior has on your emotional well-being. It’s one way you can learn how to deal with a micromanaging boss. Think ahead and be proactive by:

• Creating a plan: Develop a clear plan for completing tasks or projects, including deadlines, milestones, and resources needed. Share your plan so your manager knows what to expect.
• Solving problems early: Address any issues or obstacles as soon as possible rather than waiting for your manager to step in.
• Showing initiative: Look for opportunities to suggest improvements or take on additional responsibilities without being asked.

4. Promote open and candid feedback

Accepting feedback, and being willing to give it yourself, can foster communication in the relationship, building trust and creating a more positive environment. This open communication can also provide a safe platform for discussing sensitive topics, like how to talk to your boss about mental health. To promote feedback:

• Initiate regular check-ins: Schedule periodic meetings to discuss project progress, address issues, or share concerns.
• Ask for clarification: Don’t hesitate to ask for clarification if you’re unsure about the reasoning behind certain decisions or instructions from your manager.
• Provide solutions: Come prepared with potential solutions when discussing challenges or problems.
• Welcome feedback from others: Encourage colleagues to share their thoughts on how things are going within the team or department.

5. Understand and meet expectations

It’s essential to fully understand and meet the expectations of your micromanaging boss. To do this, make sure you take the time you need to grasp what’s being asked of you, and don’t be afraid to ask questions. To ensure you’re able to meet expectations:

• Clarify goals: Ask questions to understand your manager’s vision and goals for you and the team.
• Set realistic deadlines: Agree on reasonable timelines and negotiate extensions if necessary.
• Take ownership: Take ownership of projects from start to finish to demonstrate your ability to manage tasks independently.

6. Suggest an accountability system

Suggesting an accountability system can alleviate stress, build trust, and allow for more autonomy while keeping your micromanager boss informed. To put an accountability system in place:

• Propose the idea: Approach your boss to suggest implementing an accountability system.
• Create a plan: Develop a detailed plan that outlines tasks, deadlines, and milestones.
• Establish checkpoints: Schedule regular check-ins or meetings to discuss progress and address concerns.

Seek Professional Advice with Talkspace

If a micromanagement leadership style at work is taking a toll on you, Talkspace can provide professional guidance to help you navigate the situation. Learn how to deal with micromanagers from an experienced therapist through an online therapy platform that offers convenient, affordable, and easily accessible mental health support.

Talkspace therapists are experienced in helping people navigate difficult workplace situations — like dealing with micromanagers. They can help you set and enforce boundaries, improve communication skills, build self-confidence, and develop stress management strategies.

By engaging in therapy, you’ll have the opportunity to discuss your experiences openly and honestly while receiving valuable insights about handling challenging workplace dynamics.

Don’t let the stress of a micromanager overwhelm you — get assistance now and take charge of your emotional health and professional life.

Getting laid off can be a devastating experience, but it doesn’t have to define you. It’s essential to recognize that being dismissed from your work is not an indicator of your character. Job cuts can cause workers emotional and physical reactions, including anxiety, fear, feelings of worthlessness, headaches, sleep disturbance, and changes in weight. 

Knowing how to deal with being laid off means acknowledging and accepting any anger, sadness, or fear that may arise — then moving on and focusing on what comes next. These feelings can be hard to manage, but turning to friends, family or online therapy can help you get through this difficult time.

Understand that it’s normal to experience a wide range of emotions after being laid off. It’s never easy, but with the right attitude and a healthy mindset, it can be an opportunity for growth. Don’t let the dismissal get you down — let’s explore some tips on managing your feelings during this time. 

Top 8 tips for how to deal with emotions after a layoff: 

1. Acknowledge your feelings
2. Try not to take it personally
3. Be kind to yourself
4. Talk to a therapist
5. Avoid unhealthy coping skills
6. Adopt a new outlook
7. Don’t burn yourself out looking for a new job
8. Be open to new experiences

1. Acknowledge Your Feelings

A big part of knowing how to handle being laid off is learning to acknowledge and process your feelings rather than trying to ignore or push them away. Doing so will help you move forward in a healthy manner.

The first step is accepting that it’s okay to feel sad, angry, scared, frustrated, or any other emotion that comes up for you. You may even feel multiple emotions at once — rest assured, this is normal.  

It might be helpful to talk about your feelings with someone who understands what you’re going through. This could be a friend or family member, therapist, support group leader, or another professional. Talking about your experiences can offer insight into why certain emotions come up.

2. Try Not to Take It Personally

It can be tempting to take the news personally when you’ve been laid off, which can contribute to layoff anxiety. You may feel like you failed or that your employer doesn’t value your contributions, which may cause anxiety about going back to work. It’s important to remember, though, that a layoff doesn’t necessarily reflect who you are as an employee or even a person. Layoffs are often due to a number of reasons that have nothing to do with affected employees or their performance.

“Allow yourself some time to absorb what has happened and to deal with the initial emotional reactions you and significant others might have. It’s not a matter of personal failure to lose one’s job due to cutbacks.”

– Talkspace Therapist Famous Erwin, LMHC, LPC

3. Be Kind to Yourself

It’s easy to be hard on yourself when laid off, but it won’t help. Criticizing yourself can exacerbate feelings of hopelessness, making it even more difficult to manage the situation. Instead, focus on being kind to yourself during this difficult time. Take this time you have to practice self care, especially if you felt overwhelmed at work before the layoff. 

• Partake in activities that spark joy: When you can, try to take a break from work-related activities like job searching or networking. Make an effort to engage in activities that bring you joy, like going for a walk outdoors, playing music, or flipping through a novel. Giving yourself an escape from stressors is crucial for you to recuperate and reorient.
• Reinforce positive thinking: Be mindful of how you talk about yourself, too — don’t let negative thoughts take over. When unhealthy or unhelpful thoughts arise, try returning with positive affirmations such as “I am capable of finding another job” or “I will get through this tough period.” You may find it helpful to write these mantras down and keep them somewhere visible so you can refer back to them as needed.

4. Talk to a Therapist

Coping with the sudden loss of a job can be overwhelming. Though it may be understandable if you’re experiencing negative emotions in response to a job loss, dwelling on these feelings for too long without seeking professional assistance is not beneficial.

Consulting a mental health professional can be helpful if you want to express and understand your feelings so you can develop effective ways to manage emotions and make progress.

5. Avoid Unhealthy Coping Skills

Knowing how to cope with being laid off can be difficult, and finding healthy ways to manage your emotions is important. Unhealthy coping skills such as excessive drinking or drug use might provide temporary relief, but they’ll ultimately make the situation worse. 

Tips for avoiding unhealthy coping strategies after a job loss:

• Find your triggers: Identifying your triggers can help you manage them. If you know that certain people, places, or activities tend to lead you toward unhealthy behaviors, avoid or limit your exposure to them.
• Look for alternatives: When faced with an urge for unhealthy behavior, take a few moments to think of alternative options that can provide similar benefits without negative consequences. For example, instead of having a drink when stressed out, try going for a walk or talking with someone you trust.
• Get support: Surround yourself with supportive friends and family who understand what you’re going through and won’t encourage bad habits. Having somebody there who listens without judgment can be incredibly helpful during this time of transition. Consider seeking professional help from a therapist who can offer advice on dealing with stress in healthy ways as you look for new employment opportunities.

“Spend time with people who are confident in you and your future and have positively worked through their crises. Share thoughts and feelings in a support group.”

– Talkspace Therapist  Famous Erwin, LMHC, LPC

6. Adopt a New Outlook

Feeling disheartened is a normal reaction to being let go from a job, but instead of letting your circumstances define you, try adopting a new outlook on life. This helps you stay positive and motivated while searching for new employment opportunities.

Reflecting objectively on what happened in your last job might help you learn from the experience. It can be tough to assess a situation that caused such an emotional toll, but looking back and recognizing why things unfolded as they did can lend insight into how to best move forward.

7. Don’t Burn Yourself Out Looking for a New Job

Of course, you want to find a new job as soon as possible — especially if you’re feeling stressed about lost income. However, you mustn’t burn yourself out in the job search process. As important as securing a new job is, don’t forget to take care of yourself and be mindful of how much time you devote to your search.

As a job seeker, it can be tempting to spend hours scrolling through job postings or networking with contacts or prospective employers to land an interview. While finding the next role is important, try not to become overwhelmed by the task. 

On your new job search, set reasonable daily goals and don’t forget to take breaks throughout the day — even if they’re short ones.  

8. Be Open to New Experiences

Being open to new experiences can help you figure out how to cope with layoff anxiety and depression as you work to find new opportunities and move forward on your career path. This may be difficult, especially if you feel you were wrongfully terminated or weren’t given enough notice about your job ending. Dwelling on these negative thoughts won’t do any good, though — instead, try to focus on things you can change and look forward to a healthy work-life balance on the horizon.

Get Support Through Talkspace

Talkspace is an online therapy platform that supports anyone dealing with stressors in life, including job loss and layoffs. If you need help learning how to deal with being laid off, Talkspace offers a safe, secure environment for you to discuss your feelings and concerns without fear of judgment or stigma. Talkspace allows users to work with professional therapists who are experienced in managing the psychological repercussions of job loss.

The Talkspace platform includes tools such as video chat, messaging, text-based communication, and audio recordings to allow you to communicate however you feel most comfortable. You can even access personalized therapy from mental health professionals so you can learn how to deal with layoffs, coping strategies for your mental health, and more.

What’s Included in an EAP?

Employer-funded assistance programs offer extensive resources for employees and their families to address concerns and facilitate well-being.

EAPs might include things like:

• Employee education
• Individual assessments
• Organizational assessments
• Management consultation
• In-person or online therapy
• Referrals to treatment
• Short-term counseling sessions
• Mental health counseling to combat depression and anxiety
• Substance abuse prevention and treatment
• Financial guidance
• Legal advice
• Family/relationship coaching
• Nutrition education
• Career development opportunities
• Stress management strategies
• Employee wellness activities like yoga classes or mindfulness training courses
• 24-hour crisis intervention hotlines

*Note: Services can vary — plans may not include everything here, or they may offer additional benefits not listed.

Benefits of EAPs

Employee Assistance Programs offer a broad spectrum of benefits that serve both employees and employers, fostering a healthier, more productive work environment. 

Below, we explore how EAPs offer tailored advantages to different stakeholders within an organization.

For employees

EAPs act as a bridge to essential well-being resources, equipping employees with the tools they need to navigate life’s complexities. This foundational support fosters a resilient and adaptable workforce, prepared to tackle personal and professional challenges with confidence.

Enhanced mental health support

EAPs provide critical access to mental health services, including counseling and therapy, which can help employees manage stress, anxiety, and depression. This proactive approach to mental health can help employees manage personal and professional challenges more effectively, contributing to overall well-being.

Improved work-life balance

With services ranging from financial planning assistance to family counseling, EAPs help employees achieve a healthier work-life balance. This support can reduce work-related stress and increase job satisfaction, leading to a more fulfilling personal and professional life.

Confidential assistance

EAPs offer a confidential route for employees to seek help without concern for stigma or job security. This confidentiality encourages more individuals to access the support they need, knowing their privacy is protected.

Access to a range of services

From legal advice to substance abuse programs, EAPs provide a comprehensive suite of services to address the diverse needs of employees. This variety ensures that employees have access to the specific type of support they require when they need it.

What Is Hustle Culture?

Hustle culture is when a workplace environment places an intense focus on productivity, ambition, and success, with little regard for rest, self care, or any sense of work-life balance. 

This lifestyle has become increasingly popular in recent years as people strive to achieve their professional goals faster and more efficiently. Despite its popularity though, the on-the-go, no holds bar mindset has been linked to mental health concerns like increased anxiety, stress, and depression. Further, we now know that there’s a long-term opposite effect, decreased productivity. This toxic hustle culture has led to employees feeling burnout. 

What is toxic productivity?

Toxic productivity refers to the belief that one must constantly be productive to succeed. This can lead to burnout and physical and mental exhaustion. The idea behind toxic productivity is that you’ll get ahead quicker if you work harder than everyone else. Unfortunately, though, this isn’t always true. The toxic productivity encouraged by hustle culture can negatively affect your well-being in the long run.

Why is hustle culture glorified?

The hustle culture concept has been glamorized by entrepreneurs who are seen as “successful” because they put in long hours without taking time off for themselves or their families. These individuals are often held up as role models for aspiring business owners who may not realize how damaging it can be to prioritize work over everything else in life. 

There’s a strong correlation between social media and mental health, and social media has only made the problem even worse. Instagram, TikTok, and Facebook have made it easy for influencers and celebrities to share images of themselves working late into the night, glorifying and perpetuating a dangerous mindset among younger generations who look up to them for inspiration.

Examples of hustle culture in the workplace

One example of toxic hustle culture in the workplace is employers expecting employees to stay late or come to work early. Lofty to-do lists or demands, without enough time or resources to complete tasks, are also typical. This is one of the contributing factors to the great resignation movement.

Another example is managers prioritizing quantity over quality, sacrificing a job well done for a job that’s just, well, done. 

Finally, some companies may encourage unhealthy competition among colleagues by rewarding those who outperform, instead of focusing on collaboration, teamwork, support, and a general in-it-to-win-it mentality. All in all, such a culture is not good for any employee’s wellbeing.

The Negative Impact of Hustle Culture on Mental Health

Hustle culture has become a pervasive part of modern life, with people pushing themselves to the limit to succeed. This relentless pursuit of productivity and success can seriously affect mental health, though.

“Hustle culture has a negative impact on mental issues such as anxiety, depression, and stress. It can also cause burnout due to work-related stress and long working hours. Workers in a hustle culture have lost the ability for a work-life balance that’s critical for positive mental health.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Anxiety

Hustle culture encourages an all-or-nothing mentality that can lead to stress and anxiety at work when professional goals are not met, or deadlines are missed. In addition, the pressure to perform at maximum capacity every day is often too much for many people, leading them into a cycle of worry and fear about their prospects.

Guilt

People who subscribe to a toxic hustle culture might feel guilty if they take time off or relax. As noted earlier, social media can exacerbate this guilt. Posts from peers, family, and friends who seem successful and have an unrelenting work ethic can quickly translate to a belief that taking breaks is lazy or unproductive.

Apathetic attitude

When someone constantly strives for more without any respite, it can lead them down a dangerous path. Suddenly, nothing seems good enough or rewarding. This apathetic attitude towards life will only damage mental health in the long run.

Toxic positivity

Pushing yourself too hard also means there’s no room for failure. Even minor mistakes can be seen as catastrophic. Toxic positivity eliminates any realistic expectations about what is actually achievable in our life and at work.

High risk of illness and disease

Working too hard without rest leads to physical exhaustion. Being exhausted then causes psychological distress and increases the risk of illness. Lack of sleep, poor diet choices, and more cause weakened immune systems. Some research shows that long work weeks increase the risk of cerebrovascular and cardiovascular disease.

Work-life imbalance

Hustle culture creates an unhealthy balance between work and personal life. It emphasizes career success prioritized over everything else, including relationships with family, friends, and partners. Unfortunately, this leaves little room for self care activities like exercise or stress management techniques like yoga or meditation, which can be essential for maintaining mental health.

How to Break Free from Hustle Culture

Breaking free from hustle culture can be daunting, but it is possible. It requires a shift in mindset and behavior and a willingness to create sustainable habits that prioritize mental health over productivity. Here are some tips on how to break free from hustle culture.

Set boundaries 

Knowing how to set healthy boundaries is essential for protecting your mental health. This means setting limits on the time you spend working or engaging in work-related activities outside normal business hours. Additionally, you need to set clear expectations with colleagues and managers about when you’ll be available for work-related communication and tasks.

Take breaks

Regular breaks throughout the day help keep stress levels low and allow your mind to rest so you can remain productive without burning out. Schedule short breaks during your day where you step away from your desk, go for a walk, listen to music, or do something else that brings joy into your life.

Prioritize self care

Self care should always come before other commitments or obligations to maintain good mental health. Make sure each day includes at least one activity dedicated solely to taking care of yourself. Reading a book, journaling for mental health, running, practicing yoga/meditation, or spending time with friends are good options.

Be kind to yourself

Don’t beat yourself up if things don’t go according to plan. Instead, focus on what went well during the day and celebrate even small accomplishments, no matter how insignificant they may seem. Remember that everyone has their own unique pace when achieving goals, so don’t compare yourself with others around you — focus on doing what works best for YOU.

Escape the Toxicity of Hustle Culture with Talkspace

What is hustle culture? In short, it’s a pervasive attitude in today’s society that glorifies working hard and long hours, often at the expense of mental and physical health.

This toxic mindset has been linked to increased stress levels, burnout, and depression. To learn how to prevent burnout and break free from hustle culture and its adverse effects on mental health, Talkspace can provide support through online therapy sessions with licensed therapists.

Why Do I Feel Overwhelmed by Work?

Feeling overwhelmed at work can be caused by a variety of things. Having too much to do in too little time, unrealistic expectations from bosses or colleagues, lack of support and resources, or feeling like you don’t have the skills or knowledge needed to complete tasks can all be culprits.

Too much work in too little time

When there are more tasks to do than hours in the day, it can lead to feeling overwhelmed. This often happens when deadlines are tight, or workloads increase unexpectedly. Trying to fit everything into an already-full day can leave you feeling stressed and unable to focus on any task properly. For some, it could lead to longer hours to finish their tasks, which can lead to higher stress levels and job burnout.

Unrealistic expectations

Sometimes, we feel overwhelmed because our boss has set us up with goals that seem impossible or unreasonable given the amount of available time because of some misguided notion of hustle culture. Or our colleagues expect us to take on extra responsibilities without providing additional resources such as training or support staff. Feeling like you’re constantly running against an ever-moving goalpost can be exhausting and quickly become demoralizing.

Lack of support and resources

It’s difficult enough to juggle multiple projects, but it’s even more complicated when you don’t have access to the tools, resources, and information needed for success. This can mean having outdated technology, inadequate training materials, or poor budgeting for supplies. Without these things, it becomes almost impossible to achieve your goals, leading to job burnout instead of productivity.

Not having the skills needed to complete tasks

Having the necessary skill set is critical if you want to get ahead at work, but sometimes even that’s not enough. If you possess all the qualifications required but are struggling due inexperience, unfamiliarity with new technologies, or simply because you haven’t had enough practice yet, you may quickly start feeling overwhelmed. In this case, seeking guidance from someone more experienced could alleviate workplace stress and give you valuable insight.

Feeling overwhelmed at work can signify stress and burnout, but it doesn’t have to stay that way. With the right strategies and support, you can learn how to prevent burnout and take control of your workload to create a healthier balance in your life. Let’s look at some tips for feeling less overwhelmed at work.

Your mental condition affects how you work

Having social anxiety at work or ADHD at work can affect your performance. However, there are ways to cope with triggering situations. This involves communicating with your manager about what kind of work environment is ideal for you.

8 Tips for Feeling Overwhelmed at Work

Feeling overwhelmed at work can be caused by a number of factors, including too much work, stress, or feeling like you’re not up to the task. Whatever the cause, it’s important to recognize when you’re feeling overwhelmed and take steps to address it. 

“Select a few things to accomplish at work each day. Prioritize tasks in order of importance. Take breaks several times per day. Speak to your boss about reducing tasks when necessary. Make sure you get enough sleep at night so that you are energized.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

1. Select a few things to accomplish at work each day

Going into each day with a clear idea of what you must accomplish can help you avoid feeling overwhelmed. Keep your to-do list short and reasonable, and identify only the top one to three things you need to complete for that day. It can also be helpful if you have items on the list that are flexible and can be “pushed” if necessary. This practice also teaches you time management.

2. Prioritize tasks in order of importance

Make sure you prioritize tasks based on importance and urgency, so you don’t become overwhelmed with everything that needs to be done. This can also help ensure that essential tasks get done first, while smaller tasks can be put off until later.

3. Take breaks several times per day

Taking regular breaks throughout the day is proven in studies to help reduce job stress levels and give your mind time to reset and refocus on tasks. Even just 5 minutes away from your desk can make a big difference in how productive you feel when you sit back down.

4. Speak to your boss about reducing tasks when necessary

Talk openly to your boss about any of your concerns or issues related to your workload or expectations. Knowing how to talk to your boss about mental health will help them understand where you’re coming from so they can provide support as needed. Ask for realistic deadlines for projects or if they will adjust responsibilities, so there’s more balance between them.

5. Make sure you get enough sleep at night so you’re energized

There is a real connection between sleep and mental health. Research shows that not getting enough sleep at night contributes to a higher risk of mental distress. Make a sleep schedule and stick to it. Go to bed at the same time every night, and get up at the same time each morning. Keep your room dark and free of distractions an hour before bedtime, and avoid screen time and social media before bed.

6. Eat healthy and practice self care

What is self care? Self care is an integral part of staying mentally and physically in tune. When you make time for yourself, you can take on so much more, so you’ll reduce the feelings of overwhelm and have more energy and motivation at work. You can practice self care by meditating, doing yoga, going for walks, journaling for mental health, reading — do anything you enjoy that’s specifically for you. 

7. Set boundaries and take time away from work

Setting boundaries around what types of tasks or projects you’re willing to take on is key to avoiding burnout so you don’t feel overwhelmed by work. If something isn’t within your scope of responsibility or expertise, don’t be afraid to say no.

8. Delegate when you can

Don’t be afraid to delegate tasks. Delegating to others can relieve workplace stress and allow you to focus on other priorities.

How to Admit You’re Overwhelmed at Work

When it comes to feeling overwhelmed at work, admitting there’s a problem can be difficult. Still, it’s an important step to take to ensure your mental health and well-being are priorities.

Use the following checklist to determine if you’re overwhelmed at work:

• Are you acknowledging your feelings?
• Do you need to talk to someone you trust about your mental state at work?
• Do you feel like you don’t have enough time for yourself?
• Do you find you lack boundaries?
• Are you putting your job before self care?
• Do you work long hours and forget or refuse to take a break?

“If you notice you cannot concentrate on work, the quality of your work has decreased, you’re missing important due dates, or you’re always tired and feeling stressed, these are all signs that you are overwhelmed at work.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Manage Feelings of Overwhelm at Work with Talkspace

Are you feeling overwhelmed at work? Don’t suffer in silence. Help is help available. Get support and guidance by signing up for online therapy with Talkspace today. 

Talkspace offers personalized, one-on-one therapy sessions with licensed therapists who can provide practical tools that help you manage job stress levels. Therapy can equip you with skills to cope better when you’re feeling overwhelmed at work. Don’t let yourself become a victim of burnout symptoms — take control of your mental health now with help from an experienced therapist.