EXPLAINED: How to tell if your mental health needs a breather

Jonah Hill is taking the “important” step of retiring from certain job duties for the sake of his mental health, something many of us could probably benefit from when hard times hit.

The 38-year-old Hollywood star, whose new documentary Stutz explores the subject of mental health, including her own experiences, said the events and public appearances “exacerbated” her anxiety attacks.

While life’s ups and downs are normal, how can you know when it’s time to step back on the work front?

Expect #JonahHill is getting a lot of support on this #healthy decision. Setting limits is not easy to do, but it can make a real difference in #Mental health. https://t.co/E9w2gPKgkF

— Dr. Gia (@drgiamarson) August 18, 2022

“We see a lot of people coming into the clinic with workplace stress and anxiety, but when we go deeper into therapy, it’s usually part of a larger problem that needs to be addressed,” says Dr. Elena Touroni, consultant psychologist and co-founder of The Chelsea Psychology Clinic (thechelseapsychologyclinic.com).

Whether it’s anxiety attacks like Hill, burnout, depression, or whatever else is going on with your mental health, there are potentially several signs that it may be time to take a step back on the work front…

1. Exhaustion

We’re not just talking about temporarily feeling more tired because you’ve been busy or staying up late. But deep and ongoing exhaustion can be a sign that your mental health needs a break.

“Burnout causes cognitive problems, so you may easily lose focus in meetings or become increasingly forgetful. Your anxiety levels will rise, so you may overthink or worry too much about work,” says Touroni.

“It’s normal to feel tired from time to time, but if you feel tired most days, or find that you don’t have the same energy levels as before, this should serve as a major red flag.”

2. You can’t sleep

Touroni says, “Sleep should also be taken seriously, as it serves as a good indicator of your emotional and mental well-being.”

It’s common for anxiety to spike at night, and chronic stress can also result in difficulty relaxing and falling asleep.

“Sleep difficulties can be a sign that exhaustion is on the way,” adds Touroni. “This could present as trouble falling asleep, not being able to stay asleep, waking up multiple times during the night, or waking up early and not being able to get back to sleep.”

3. Relationship difficulties

When we are reaching our limits and overwhelmed, it can seep into our relationships and communication with other people in various ways. So watch this, says Touroni.

“For relationships to thrive, you need to create the time and space to nurture those bonds. If you are overly stressed with work and on the road to burnout, naturally you will not be able to give your loved ones the attention and care they deserve,” he notes.

4. You are less productive

The tendency to do too much is often a factor of stress and burnout. On the other hand, when we’re running low on power, “your work productivity will likely drop,” says Touroni.

“When you work too much, you may feel like you’re doing too much, but the reality is that you can’t do your best when you’re exhausted and overworked.”

5. Your mood is low

Mood swings can sneak up on people. While we are not designed to be constantly jumping for joy, a constant low mood, feeling very depressed or out of sorts can be an indicator that things are not in a healthy place.

“If you find that you are more irritable than usual and have a shorter fuse, this can also be a sign,” adds Touroni. “Mood swings and low mood are red flags to watch out for.”

What should you do next?

Taking a step back from work isn’t easy for everyone, of course, not everyone has the same financial security or flexibility. Posting his statement, Hill acknowledged, “I understand I’m one of the privileged few who can afford to take time off…I won’t lose my job while I work on my anxiety,” adding, “I hope I can.” It’s more normal for people to talk and act about these things.”

Whether the result is shutting down work for a period, setting healthier boundaries so you only do what is reasonable/manageable, or seeking professional mental health support, there are steps you can take.

Talking to your GP when your mental health becomes a concern can be a big step (yes, there are long waiting lists, but that initial step gets the ball rolling).

If you feel like you are headed for burnout, UKCP psychotherapist Kate Merrick says: “The best time to take action is before it happens, and to take daily steps that help support and strengthen you in the face of life’s challenges. Steps that can help are mindfulness, regular breaks, exercise, talking to a therapist, eating healthy, and getting enough sleep.”

Consider talking to your line manager and see what support is available at your workplace too, such as an Employee Assistance Program, which can provide access to short-term confidential advice and support lines.