No job is perfect. Your boss may frustrate you, coworkers might chatter constantly, and you’ve likely covered for someone else more times than you’d like to admit. While every position has ups and downs, your mental health should not be deteriorating because of your work.
Research has long shown that workplace incivility is common. Studies indicate that many people encounter rude or disrespectful behavior regularly, and that exposure to low job security, poor social support, and other uncivil conditions can lead to increased depression, reduced job satisfaction, and impaired performance. Greater awareness of toxic workplace culture has prompted some organizations to create programs to address these problems, but issues persist. To help you determine whether your job is harming your mental health, we consulted experts to identify warning signs to watch for.
1. Your Sleep Schedule Has Changed
Shifts in your sleep patterns are one of the clearest indicators that work is affecting you beyond the office. Poor or disrupted sleep undermines mental health, and when your job is causing sleepless nights, it can be hard to break the cycle. Identify what specifically about your job triggers insomnia—once you know the cause, you can take steps to address it and restore healthy rest.
2. You’re Overcome With Fear While at Work
Unstable working conditions or poor communication can produce chronic worry, anxiety, and trust problems. If you notice a stark difference in your physical and mental state between workdays and weekends—such as dread or a persistent sense of impending doom when you arrive at work—it’s a sign your job may be harming your wellbeing.
3. You’ve Become a Recluse at Work
When you stop enjoying your job, your desire to socialize with coworkers often declines, especially if trust has eroded. Avoiding conversations, isolating yourself from the team, or withdrawing just to get tasks done can indicate that your workplace is taking a toll on your mental health.
4. You’re Unable to Relax at Home or Work
Occasional stress is normal, but if every evening feels tense because your body is stuck in fight-or-flight mode, that’s concerning. If you never feel refreshed, can’t slow down, or struggle to sit with your thoughts without anxiety, your job may be keeping your nervous system on high alert and undermining recovery time.
5. You’re Easily Angered by Your Co-Workers or Boss
When small issues trigger disproportionate anger, it often reflects pent-up resentment. This can stem from feeling uncomfortable at work, being overburdened, or repeatedly dealing with underperforming colleagues. Identifying the source of your irritation can help you let go and move forward.
6. You’ve Stopped Taking Care of Yourself
Work sometimes gets in the way of self-care, but if you’re constantly canceling plans or neglecting basic routines like exercise, sleep, or healthy eating, your work-life balance may be seriously off. Persistent exhaustion and avoidance of self-care are signs that workplace stress is affecting you outside of work.
7. You Dread Going Into Work
Resisting the idea of going to work each morning can set a negative tone for your day. When emotional heaviness makes arriving at the office feel overwhelming—leading to chronic lateness or avoidance—this dread signals that your job is impacting your mental state.
8. Your Anxiety Is at an All-Time High
Feeling anxious before work suggests your nervous system is overstimulated. If anxiety becomes a regular part of your workday, it often reflects a sense of losing control in your role or environment, which should not be ignored.
9. You Show Signs of Situational Depression
Long hours in an unrewarding place can lower your mood and affect your life beyond work. Signs include withdrawing socially, daydreaming about quitting, losing motivation to search for better options, or experiencing dread on Sundays before the workweek. These are common features of situational depression caused by a toxic work environment.
10. You’re Feeling Stressed More than Normal
Some stress at work is expected, but routine tasks shouldn’t trigger intense stress or irritability. If minor responsibilities set off a stress spiral, it’s a sign your job is negatively affecting your mental health and wellbeing.
11. You’re Afraid You’re Going to Be Fired
Fear of being fired, constant self-doubt, hypervigilance, and feeling like you’re “walking on eggshells” are common in toxic workplace cultures. Imposter feelings are normal to some extent, but chronic fear and overthinking are signals that the environment is unhealthy.
12. You Don’t Feel as Invested in Your Work
Toxic conditions can erode motivation and attachment to your tasks. You might procrastinate more, feel less enthusiastic about growth, or become psychologically detached. When work feels unrewarding or overly stressful, commitment naturally declines.
13. You’ve Become More Negative at Work
Growing negativity—complaining, gossiping, or persistent pessimism—can mean your job no longer fits you. A fearful or negative attitude in a toxic workplace will affect both mood and work quality, even if that wasn’t your intention.
14. You Feel Extremely Depleted When You Leave Work
If you consistently leave work feeling empty and drained, something in your work situation is unhealthy. Everyone has an occasional bad day, but chronic depletion indicates the workplace is sapping your energy and creativity.
15. You Don’t Feel Valued
Feeling undervalued at work can damage self-worth and encourage negative self-talk. When a job feels unsafe or offers little personal reward beyond a paycheck, it can undermine your sense of value and wellbeing.
Seeking Help
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If you believe your mental health is suffering because of your job, consider reaching out to a mental health professional for support. If you are having suicidal thoughts, contact your local suicide prevention hotline or emergency services immediately.