How many of us can honestly say we’ve never had a day at work where we felt completely overwhelmed, like everything was out of control? Probably not many. Stress at work comes in many forms, and over time, we all learn to navigate it. But when we hear about tragic cases, like people taking their lives because of workplace pressure, it shakes us to the core. These stories are becoming all too familiar, raising urgent questions about the impact of workplace stress on mental health. We empathize because we know how tough it can get, and we worry too. The workplace has increasingly become a major source of mental health struggles, and that’s why this year’s World Mental Health Day focuses on this very issue.

With so many people feeling crushed under professional demands, it’s more important than ever to have an open conversation about the boundaries between work and life. With Dr. Saurabh Mehrotra, Associate Director, Psychiatry, Medanta, will try to understand how we can address the growing crisis of mental distress in the workplace.

Talking about how chronic workplace stress affects the brain and body over time, Dr Saurabh explains, “We’re seeing an overwhelming number of employees struggling with stress—close to 60-80%. Nearly 50% are nearing burnout. Stress has become a constant presence, especially at work. Its effects are broad, impacting physical health, emotional well-being, productivity, and relationships.

Early signs of stress include changes in sleep and appetite, often either increasing or decreasing. Stress eating, particularly cravings for sweets, is common. Fatigue, disinterest in activities, and a sense of being overwhelmed are early red flags. People may lose interest in work, avoid social interactions, and experience vague physical pains like headaches, body aches, and gastrointestinal issues.

Emotionally, stressed individuals often become irritable, anxious, or sad. They struggle with focus, concentration, and memory, and may take more sick days. Left unchecked, this can escalate into anxiety disorders, depression, or even suicidal thoughts. Physical health can also suffer, with increased risk of hypertension, diabetes, and even heart attacks or strokes, especially for those working over 55 hours a week.

In severe cases, we see people who are completely overwhelmed, unable to disconnect from work even at home, and emotionally drained to the point of considering quitting or worse, suicide. We also see stress exacerbating medical conditions like high blood pressure, leading to cross-referrals from other specialists. Ultimately, stress can lead to serious health issues, including heart attacks.”

In times like these where industry leaders like Narayana Murthy urge employees to work 70 hours a week, and Ola CEO Bhavish Aggarwal dismisses weekends as a "western concept," it raises an important question- What are the common triggers of workplace stress? Dr Saurabh says it is a combination of things which leads to workplace stress. “Common workplace stressors often stem from long working hours, heavy workloads, and tight, simultaneous deadlines. Many employees struggle with lack of rest, both physical and mental. For instance, I recently saw a patient whose blood pressure spiked after three sleepless nights trying to meet a deadline. Commuting adds another layer of stress for those working on-site.

Additionally, unclear roles and lack of career growth frustrate many employees, leaving them feeling stagnant and unfulfilled. Organizational culture plays a key role as well. Unsupportive colleagues, disrespectful bosses, and even instances of harassment can create a toxic environment. We've seen cases where workplace harassment has led to tragic outcomes, including suicide.

It's important to remember that employees also face personal stressors, like financial issues or family health concerns. When the workplace doesn’t prioritize both physical and mental well-being, it compounds the pressure, making it harder for individuals to cope.”

But the fact remains regardless of how happy we feel at our workplace, there will be stressors. But is stress all that bad? “Some level of stress can be beneficial. Stress generally involves two key factors: the pressure one faces and their ability to cope with it. Often, it's our perception of a situation that makes it more stressful than it actually is. When pressure exceeds our coping ability, or we perceive a situation as overwhelming, we experience stress.

There’s an optimal zone where stress helps improve performance. But prolonged stress, without returning to baseline, leads to sleep disturbances, mood changes, and physical symptoms like high blood pressure or sugar level fluctuations. If these symptoms persist and physical disorders are ruled out, it's likely stress-related.

Basic self-help measures include sufficient sleep (7-8 hours), a healthy diet, regular exercise (150 minutes of moderate or 300 minutes of light exercise per week), and meditation (5-10 minutes daily). Reducing screen time, enhancing social connectedness, engaging in hobbies, and spending time in nature also help reduce stress.

Prioritising tasks, improving time management, and practicing assertiveness—especially in the workplace—are crucial. Additionally, kindness and compassion towards oneself are vital for maintaining mental well-being. Lastly, how we think greatly influences how we manage stress, so adopting a positive mindset can significantly help.”

So if you see a colleague displaying clear signs of distress, encourage them to seek help!

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