“A culture of wellness at work begins with understanding and supporting mental health.” ~ joyfulthroughitall.com
Undoubtedly work can be important for mental health. We derive a lot from working whether it is paid or unpaid. An article on the Canadian Mental Health Association website says this about the benefits of work for those with lived experience of mental illness: “Staying connected to work can be helpful during recovery. It can be a place to contribute your skills, build social connections, contribute to something bigger, and earn a paycheque. A job can be part of how you see yourself. Talk with your care team for ideas and strategies that support your work goals” (2016).
However, what kind of work you do, and the workplace environment are crucial to whether work is a positive resource or not. Work is successful for a person with lived experience of mental illness when it works alongside mental health instead of against it. I have learned the hard way in workplaces that either were unduly stressful and/or not a good fit for me, how work can contribute to burnout and ultimately can be a large contributing factor to a mental health episodes.
Work, Burnout, and Mental Health
Here is what the Canadian Psychological Association says about mental health and burnout in a 2024 online article called, “Psychology Works’ Factsheet: Mental Health and the Workplace, “The most common mental health problems experienced by workers include psychological strain and burnout. Psychological strain is a prolonged state of distress and tension caused by chronic exposure to external stressors. Similarly, burnout is a state of mental and emotional exhaustion due to prolonged stress. One in three working-age Canadians are reported to experience burnout. The most common mental illnesses among Canadian working age populations are depression, anxiety, and substance use disorders.”
Burnout is prevalent in those with existing mental illness. Though the interaction between mental illness and burnout is complex, one thing is clear – burnout is becoming a societal epidemic. As I have mentioned before, I am recovering from severe burnout, and it takes time and extra effort to create space for rest and recovery.
Self-Exploration and Finding Work that Fosters Resiliency
I am all for burnout prevention because I know how hard it is to recover from burnout while continuing to function in life. In the sections below are some important considerations when choosing work. I have added some reflection questions to prompt deeper exploration.
Self-Exploration
Work needs to resonate with who you are. Here are just some of the questions you might ask yourself that might help narrow down what work and/or work envinrment is a good fit for you:
- Are you an introvert or extrovert? Sometimes we are a bit of both:)
- Do you like to work alone, with others or a mix of both?
- Do you like to focus or multitask?
- Do you pay attention to detail or like big picture ideas?
- Do you like to be active in your day or are you okay with sitting?
- What causes or activities stir your heart?
- What was your best working or volunteering experience?
- What else is going on in your life that might impact what you chose for work? Can you work a full-time position, or do you feel part-time is better for your mental health?
- How can work fit with your needs around mental health wellness?
- How much money do you need to make to live the kind of lifestyle that appeals to you while working a job that is meaningful?
There are many personality and career tests on the internet to gather information on what jobs you are best suited to. Sometimes it takes time and experimentation to find a good fit. If work is not your goal, focusing on hobbies or passions may be another source of resilience for you in your recovery.
Work/Life Balance
Life is not a race to the finish line, although we live in a culture of competition, and comparison. It is more important that the work you do is a good fit for you than how it looks to other people. Finding a work/life balance that is right for you is more important than what works for another person.
Here are some questions to help you reflect on the balance you need with work and the rest of your life:
- What is happening in your life – are you partnered, have kids, or are you a caregiver for a family member?
- Where are you in your mental health recovery journey?
- What things do you absolutely need for your health right now?
- Reflect on previous jobs, when did you feel you had the most work/ life balance?
- How much were you working?
- What were you doing for work?
- What else was happening in your life?
Confidence/Self-Esteem
Sometimes our greatest challenge is not believing in ourselves. After many mental health episodes, it was always a challenge to put myself back out into the work world. I felt internalized shame. I felt anxious about my performance. I felt out of step with life. But it just took getting out there again to start to build my confidence. It took time and support. Sometimes it’s helpful to start small. If you are returning to a job place, start with less hours. If you are starting new, pick a job that has a manageable learning curve or start with volunteering. Figure out what support you need from others and from yourself.
- How do you feel about yourself and work right now?
- Can you list five of your strengths when it comes to work?
- Can you make a small step towards the work you want? If your goal isn’t work, how can you spend more time doing things you enjoy?
- How can you use creativity help your self-confidence?
Workplace Environments
I think it’s very important to look at systemic factors that challenge mental health in the workplace. It’s another important reminder that mental illness is not without societal influences or contexts. We often put the onus on ourselves to solve everything that impacts our mental health and are not critical enough of the systems that contribute to mental illness.
More than 500,000 Canadians miss work each week due to mental health issues (Canadian Psychological Association, 2024). Here are some factors that a Canadian Psychological Association online article outlines that contribute to what I consider a mental health epidemic:
- Job demands and control: Demanding jobs in combination with having little control over work tasks or environment.
- Distributive Injustice: When an employee feels that they are being treated unfairly and it is not addressed.
- Work-life balance: Struggling to juggle both home and work demands.
- Toxic interpersonal relationships – Workplaces that become toxic with conflict between staff.
- Role ambiguity and conflict: When job expectations are unclear or different managers give conflicting instructions.
- Stigma: When there is stigma towards those with mental illness (or for that matter any form of discrimination).
Knowing some of the major challenging that one can experience in a workplace is important. When I was highered in 2012 in my previous job, I wasn’t aware of the expectation to do so much work with so little staffing. And when a staff member had to leave abruptly on sick leave, I was saddled with part of their work as well as an already demanding role until we could find a replacement. This was not okay but I didn’t know how to advocate for myself. Many non-profits, from personal experience, are underfunded and understaffed, which speaks to something about society and how we don’t see the value in these services, even though they provide invaluable services.
Work can be such a source of accomplishment and meaning but it needs to be a good fit. The bottom line: no one should have to sacrifice their mental health for work.
Using Creativity to Find Meaningful Work
I think that therapeutic art can be a great tool for reflecting about work. Creativity can help give you insight into yourself and what ideal work would look like for you. If you aren’t working, creativity can be part of your wellness activties or for enjoyment. It’s so easy to feel less than when you are not working or if you are not working somewhere you want to be. It’s important to practice self-compassion and some acceptance with where you are in recovery and in your life. With reflection, working on wellness, and strengthening your recovery, you will move closer to what you want your life to look like.
Okay, are you ready to dive into making art? 🎨
Therapeutic Arts Activity
Make a drawing of yourself looking into a mirror with the image in the mirror being symbolic in some way about your life’s calling (or ideal work).
Instructions
Using drawing supplies, create a picture of you facing a mirror. In the mirror, draw what represents you in your ideal work. You can use symbols. Remember its not about being good at drawing. It’s about what you can learn when you imagine yourself and the work/passion of your choosing.
Materials
- Drawing Paper
- Black pens
- Coloured pens
Once you’ve completed this activity, here are some questions as guidelines for your personal explorations:
1. How did you feel creating an image of yourself?
2. Was there any new learning as you reflect on your art piece?
3. What symbols did you use and how did they reflect your passion?
4. If you feel like this activity was powerful for you, can you display this drawing somewhere to help you on your journey? If you felt ambivalent or frustrated by the activity, I recommend both journalling about it and also having a conversation with a supportive person in your life.
Doing this drawing myself helped me explore my deep purpose. I keep my image in mind when I feel doubt or need to make decisions about work. This mid-life change in work direction, although it came about a hard way, has also been a great gift. I am thankful each day to work at what I love to do. Not all the pieces are in place, and yes, I have days of struggle, but I am learning so much about balance, commitment, healthy risk, and myself. On one level it is career building and on another level it is a healing journey.
❤️❤️❤️ With care and kindness, Meegan
In the spirit of creating a community of reflection and art making, your comments are welcome. If you choose to leave a comment, it is important to know I respect your privacy. Your information will not be given, lent, rented, or sold to anyone. However, when making a comment on the site, your IP address and browser user will be collected. Please see full Privacy details on my Privacy Policy Page Privacy Policy. If you are having a mental health emergency, please take care of yourself, and call 911 or take yourself to emergency at your closest hospital.
Sources:
Canadian Mental Health Association (CMHA). (2016). Mental Illnesses in the Workplace. Mental Illnesses in the Workplace – CMHA National.
Canadian Psychological Association (2024). “Psychology Works” Fact Sheet: Mental Health and the Workplace. “Psychology Works” Fact Sheet: Mental Health and the Workplace – Canadian Psychological Association
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