Topic 9

Dr. Lisa Couperthwaite, Clinical Psychologist  

The work we do can simply meet practical needs, but it can also reflect our identity and past experiences and even shape our future selves.  Work is a central part of life that also provides structure, purpose, financial stability, and opportunities for connection. When work is going well, it can strengthen our mental health and contribute to a sense of meaning and accomplishment. But when stress becomes chronic or a traumatic event occurs in the workplace, it can affect far more than our job performance. It can influence our emotional wellbeing, relationships, and overall quality of life. 

Understanding how workplace stress develops, how it affects daily functioning, and what supports are available is essential for maintaining long-term mental health wellness. When we stay curious about how stress is showing up in us emotionally, mentally, and physically, we can begin to recognize its early patterns. That way, we can respond with intention rather than pushing through on autopilot, often long before we realize how much it’s affecting our lives.  

How Workplace Stress Sneaks Up on Us  

Stress at work doesn’t usually arrive suddenly one day. It often builds gradually, and can result in challenges like:  

• Mounting demands such as tight deadlines, heavy workloads, or pressure to perform 
• Feelings of burnout that can feel like we are running on empty emotionally and physically due to prolonged stress   

Pressure at work often does not arrive all at once. It often accumulates, and what begins as a busy spell can slowly turn into ongoing stress that disrupts sleep, focus, mood, and physical health. Over time this can contribute to feeling more frequently or persistently anxious, irritable, unhappy, or struggling to keep up with everyday challenges. These reactions are not weaknesses; they’re simply cues for us to notice that certain feelings or pressures need our care and attention. It’s never too late to start working through them, no matter when we notice those natural signals. 

Because workplace stress is something we all encounter, the goal isn’t to avoid it but to understand how it’s affecting us so we can navigate it with awareness. It’s normal to experience a mix of positive and difficult emotions as we do that. Learning to recognize how stress is affecting us, and allowing ourselves to feel the full range of emotions that comes with that awareness, is an important part of navigating workplace stress in a sustainable way.  

Traumatic Workplace Stressors and High Trauma Sectors 

Not all stress is the same. Some jobs – think paramedics, police officers, 9-1-1 communicators, firefighters, or healthcare workers, just to name a few – tend to come with more frequent intense exposure to traumatic events. These events occur in addition to the everyday workplace stressors we all experience to varying degrees. But anyone can potentially encounter unexpected and highly distressing events at work, such as serious accidents, threats or violence. Such events can cause stress that is either:

• Acute stress: Sudden, shocking incidents like an accident or violence, either directly experienced or witnessing it happen to a coworker, or 
• Chronic stress: Repeated exposure to conflict, ongoing harassment, or persistent emotionally distressing situations, such as recurrent acute stressors. 

It can also help to be aware that there is a difference between everyday workplace stress (such as workloads, staffing shortages, administrative pressures, and shift patterns) and potentially traumatic events (such as unexpected harmful or threatening accidents or incidents) that sit outside the common work demands across many different types of jobs. These different types of stress can affect us in different ways and may lead us to ways of caring for ourselves and attending to our mental, emotional and physical needs. This knowledge can also help you make informed decisions about accessing professional help when necessary. 

An important first step when experiencing a psychological reaction following a highly stressful or traumatic workplace event, such as intrusive memories, nightmares, heightened anxiety, emotional numbing, low mood, or other mental health symptoms that are distressing or impairing your ability to work, is to speak with a doctor, nurse practitioner, or psychologist. They can assess any mental health symptoms and help determine if symptoms may be work-related, to provide treatment and/or assist with referrals if needed, and to provide any necessary documentation. 

In Ontario, it may be possible to file a claim for consideration with the Workplace Safety and Insurance Board (WSIB) when someone is experiencing an occupational mental stress injury. WSIB not only provides funding for treatment and lost time at work for physical injuries, they also may provide coverage for certain occupational mental health injuries stemming from highly stressful or traumatic workplace events under specific policies covered by legislation.

When Work Stress Follows You Home 

Stress rarely stays at work. It tags along home and can affect life outside the workplace. You might recognize some of these effects (and more as this list is not all-inclusive): 

• Feeling drained, emotionally and physically  
• Snapping at loved ones or struggling with patience  
• Communication breakdowns 
• Avoiding social get-togethers 
• Trouble sleeping 
• Finding it difficult to relax 
• Feeling overwhelmed by routine or simple tasks  
• Increased use of substances or other behaviours used to avoid distressing thoughts or feelings 

If any of these ring true or other symptoms or impairments are distressing to you, you’re not alone. Many people need extra support, and recognising the signs is the first step. When we notice the subtle emotional, physical, and mental signs of stress, we create a doorway to understanding what might be going on. That first step makes it possible to consider possible options to respond in helpful ways to have our needs met instead of avoiding our feelings and automatically powering through.  

Work: A Double-Edged Sword for Mental Health Wellness 

Here’s the twist: work isn’t just a source of stress. Work can also boost our mental health too! Work can be a powerful protective factor, prevent mental health difficulties and enhance overall wellbeing. Workplaces that emphasize trust, safety, and supportive leadership can improve belonging and self-esteem, which can translate into other areas of life. Here’s why work can be good for your mental health:  

• Routine and predictable structure to anchor your days 
• Sense of purpose 
• Source of identity and self-esteem 
• Social interaction and connection can prevent or reduce isolation 
• Learning new skills can build confidence and resilience 

The goal isn’t to eliminate work stress entirely. Instead, it can be helpful to ensure that work environments and coping strategies keep your mental health in check.  

Take Charge: Practical Ways to Manage Stress 

While you can’t dodge every work-related stressor, you can take steps to safeguard your wellbeing. Here are some proactive steps you can take to support mental health wellness: 

 

You do not need to wait until things feel unmanageable. Early intervention can prevent symptoms from worsening and support long-term wellbeing, although it’s never too late to seek help.  For individuals who do not currently have a primary care provider, Ontario residents can register with Ontario Health Care Connect, a provincial service that helps people find a family doctor or nurse practitioner. Psychologists can also be accessed directly in many communities, including through www.askforhelptoday.ca, which helps people match with registered psychologists and psychological associates in Ontario. Self-referrals can also be done though the Ontario Structured Psychotherapy Program.   

Evidence-Based Help for Stress 

Many people experiencing stress, worry, or low mood benefit from psychotherapy with a qualified mental health professional. One option is structured cognitive behavioural therapy (CBT), which can help you to do the following and more:  

• Notice and understand how thoughts, behaviours, and emotions connect and interact 
• Build coping skills for managing stress and anxiety 
• Sharpen your problem solving and learn skills to work through difficult emotions 
• Get back into routines that support your wellbeing 

Such practical, skills-based approaches can make a world of difference for many stress-related concerns.  

BounceBack Ontario: Free Support for Real Life for Ontarians 

If workplace stress is impacting you, BounceBack Ontario is a government-funded programme offering free, evidence-based support for adults and teens. It’s designed to help you build resilience and learn strategies to help better manage: 

• Stress 
• Anxiety 
• Low mood 
• Worries 
• Mild to moderate depressive symptoms  
• Feelings of burnout 

BounceBack is a largely self-directed, coach supported program that teaches practical skills based on cognitive-behavioural principles. You’ll learn skills that can help you better navigate workplace pressures, increase your awareness of thoughts and feelings, boost your emotional coping, and build a greater sense of self-agency and confidence.  

Remember: We cannot eliminate workplace stress but you don’t have to navigate it alone. Support is available. Regardless of whether you’re noticing the impacts of stress that have come on suddenly or have built up gradually over time, remember these are simply signals that certain feelings or pressures need our care and attention.  Reaching out early can be a meaningful step toward taking care of your mental health wellbeing and it’s never too late to start.