- Key Takeaways
- Identify the Issue
- Try to Take a Step Back
- Speak to Your Boss
- Consider Reducing Your Hours
- Explore a Department Transfer
- Evaluate the Need for a Career Change
- Consult a Professional
- Work on Your Mindset
- Establish Healthy Boundaries with Flexible Work
- Use Workplace Wellness Programs
- Recognize the Signs of Burnout Early
- Leverage Stress-Relief Techniques That Work for You
- Know When to Seek Outside Support
- Next Steps
- Final Words
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Last Updated on August 3, 2025
Key Takeaways
- Prioritize Mental and Physical Health: Ignoring prolonged stress can lead to illness—identify the root cause early and take corrective action to protect your well-being.
- Communicate with Management: Open dialogue with your boss can lead to practical solutions like reduced hours, support services, or role changes.
- Explore Internal Options: Consider department transfers or adjusting your schedule before making the bigger leap to a new job or industry.
- Leverage Company Wellness Programs: Take advantage of available benefits such as EAPs, ergonomic assessments, or flex hours to support your recovery.
- Know When to Get Professional Help: If symptoms persist, consult healthcare providers, legal advisors, or counselors to get the support you need beyond the workplace.
There are plenty of things we’d all love to change about our jobs—whether it’s a demanding boss, unrealistic deadlines, or overwhelming workloads. But occasional job dissatisfaction is part of life. While everyone has tough days, how you respond matters most. Developing resilience and finding ways to bounce back from stress is key to protecting your health and long-term job satisfaction.
But what if the stress lingers and begins to impact your well-being? When work starts taking a toll on your health, it’s time to reassess. No job—regardless of the salary or success it brings—is worth sacrificing your physical or mental health. Learning when to step back or seek help is critical to maintaining balance and avoiding long-term consequences.
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Identify the Issue
The first step in addressing job-related illness is to pinpoint the root cause. You may recognize symptoms like anxiety, fatigue, or irritability, but not fully understand their source. Consider whether workload, toxic colleagues, or unclear expectations are contributing. Take time to reflect on what’s making you unwell so you can begin to plan the right course of action.
Try to Take a Step Back
To regain control of your health, create distance from the stressors. Taking a temporary step back doesn’t mean giving up—it means prioritizing your well-being. Avoid overtime when possible, create boundaries, and carve out space for rest and hobbies. Building a work-life balance is one of the most effective ways to reduce chronic stress and improve both productivity and personal happiness.
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Speak to Your Boss
If work is making you sick, don’t stay silent. Initiate an open and respectful conversation with your manager about your concerns. By sharing your challenges early, you allow your employer to offer solutions, whether it’s adjusting your workload or connecting you with internal support resources. Your health is a legitimate reason to speak up and seek change.
Consider Reducing Your Hours
If full-time hours are becoming unsustainable, part-time or flexible arrangements might be a solution. You could propose a reduced schedule temporarily while you recover or explore hybrid work options. Reduced hours can alleviate pressure, help restore balance, and create space for healing. It’s essential to communicate your needs clearly with management when exploring this option.
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Explore a Department Transfer
Sometimes, stress is tied to your current role or team dynamics, not the company itself. If that’s the case, consider transferring to a different department. This shift can offer a fresh start, new leadership, and an improved work environment. A department move might be the reset you need without leaving your employer altogether.
Evaluate the Need for a Career Change
When internal shifts or schedule adjustments don’t solve the issue, it may be time to explore a new role or industry. If your current job consistently harms your health, look for opportunities that offer better alignment with your lifestyle and values. Career transitions are challenging but sometimes necessary to achieve lasting health and satisfaction.
“Getting a bit stressed out at work is a common occurrence. After all, you are thrown in with lots of different types of people that you have to get along with each and every day. Add to that the specific and challenging tasks you are expected to complete at work, and the deadline you have to work to, and a little friction or stress is to be expected.” – Normal Work Worries, Or Something More Sinister?
Consult a Professional
Sometimes workplace stress reaches a level where professional help is essential. This may include legal advice—especially if your illness is linked to unsafe conditions like toxic exposure—or medical support from your doctor. If necessary, seek guidance from specialists such as therapists, HR professionals, or occupational health advisors to ensure your rights and health are both protected.
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Work on Your Mindset
Your mindset plays a critical role in managing stress. While external changes matter, strengthening your internal coping tools is equally important. Mindfulness practices, journaling, or cognitive behavioral strategies can help you stay centered during tough times. As your mental resilience improves, you’ll gain more control over your reactions and improve your overall experience at work.
Establish Healthy Boundaries with Flexible Work
While flexible work options like remote and hybrid schedules are still available to many professionals, they are not the norm across all industries. Most employees now spend the majority of their time onsite. For those in hybrid roles, it’s critical to set boundaries that prevent burnout. Define clear work hours, create a dedicated workspace, and use tools like calendar blocks or status indicators to manage expectations and protect your personal time.
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Use Workplace Wellness Programs
Many companies now offer wellness programs designed to support employee health, yet they often go underutilized. If you’re feeling overwhelmed, consider exploring available benefits, such as counseling, fitness stipends, or ergonomic assessments. These programs can offer meaningful support and are typically free or subsidized by your employer.
- Mental Health Support: Access to virtual therapy or employee assistance programs (EAPs).
- Physical Wellness Perks: Reimbursements for gym memberships or fitness apps.
- Flexible Hours: Use flex time to schedule personal activities or decompress during the day.
- Ergonomic Tools: Request an ergonomic evaluation to improve your workspace setup.
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Recognize the Signs of Burnout Early
Burnout doesn’t happen overnight. It builds gradually, often masked by short-term stress or overcommitment. Typical early signs include reduced motivation, sleep disturbances, and frequent irritability. Recognizing these symptoms early enables you to take preventive measures before health consequences arise. Journaling your stress triggers or using apps that track mood patterns can offer insights into recurring issues and guide your decision-making about when to seek help or slow down.
Leverage Stress-Relief Techniques That Work for You
Everyone reacts to stress differently, so finding personalized coping strategies is key. Whether you prefer physical activity, creative outlets, or mindful breathing, integrating these into your routine can drastically improve how you handle workplace pressure. Consider trying multiple techniques before settling on what works best, and use tools that help make these habits stick.
- Mindfulness Practices: Use guided meditation apps like Headspace to center your thoughts.
- Physical Movement: Incorporate short walks or stretching breaks between meetings.
- Creative Outlets: Dedicate time weekly to hobbies like painting or writing to decompress.
- Stress Journaling: Track your feelings daily to spot recurring stressors and patterns.
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Know When to Seek Outside Support
If your health continues to decline despite internal changes, it’s time to seek external help. Consulting a healthcare provider ensures you aren’t overlooking severe conditions that may be exacerbated by stress. You might also benefit from career counseling or legal advice, depending on the root cause. Explore whether your company’s HR department provides referrals or searches for reputable experts through local directories or online platforms offering virtual consultations.
Next Steps
- Assess Your Work Triggers: Reflect on patterns and pinpoint what consistently causes stress or health issues at work.
- Schedule a Wellness Check-In: Book a medical or mental health appointment to evaluate symptoms and rule out deeper concerns.
- Talk to Your Manager or HR: Initiate a constructive conversation about your workload, schedule, or department fit to explore internal solutions.
- Explore External Resources: Search for licensed therapists or counselors through reputable local directories or platforms that offer secure virtual support sessions.
- Set Clear Work Boundaries: Define work hours, disable notifications after-hours, and prioritize non-work activities to maintain a healthier balance.
Final Words
Protecting your health should never feel like a luxury—it’s a necessity. When work begins to impact your physical or emotional well-being, taking decisive action can prevent long-term damage. Whether it’s reevaluating your role, using support resources, or developing a more resilient mindset, small steps today can lead to significant improvements tomorrow. Staying proactive and honest with yourself is the first step toward a healthier, more sustainable professional life.
Mark Fiebert is a former finance executive who hired and managed dozens of professionals during his 30-plus-year career. He now shares expert job search, resume, and career advice on CareerAlley.com.
