We’ll never waver from the (very much backed by science) opinion that a healthy, well-rounded work/life balance is incredibly important for your mental health, quality of life, and overall wellbeing. That said, we know enough about the world to understand that balance is much harder to achieve in some sectors than others.

Industries like legal, finance, the NHS and the police are notorious for high pressure and even higher stress levels. So what do you do when you’re caught between your career and your mental health?

It’s not a choice that anyone should have to make, but no matter how progressive we become as a society; no matter how keenly companies are starting to listen to – or be part of – the conversations, it’s a choice that many are now facing.

The scores are in: work is bringing us down

Back in March, our Drivers of Form report showed that stress and work had the most negative impact on our sense of wellbeing – logging the lowest average Form Score. Whether that comes of frantically finishing off year-end projects, getting ready to return to the office, or simply handling the pressures of the past year, the result is clear. Work is stressing us out and bringing us down.

Our jobs can be an incredibly fulfilling and rewarding part of our lives, and often, people in high-pressure industries have fought to be there for the buzz of high stakes and even higher expectations. The problem comes when work is consistently more of a drain on our form than a boost.

It’s worth regularly checking in with yourself to make sure you still feel a passion for what you do. If you think you could be in the wrong job, or the wrong industry, don’t be afraid of making a change. Form Founder Rob Stephenson suggests asking yourself these questions:

1. Think about your ‘why’. What drives you? Is your work fulfilling your why, and aligning with your values and priorities?

2. What do you most enjoy about work? Can you do more of those things by delegating, and less of the things you don’t like?

3. What are you good at? This is different to what you most enjoy, but it’s still really important for job satisfaction.

Considered the above? Confident you’re in the right career? Okay, then it’s time to look at ways to manage stress and redress the balance.

Looking out for yourself in (and out of) work

1. Set limits: When your industry expects a lot from you, you have to be your own moderator. Whether it’s the number of hours you’re prepared to work in a week, or a cut-off time you don’t want to work beyond in an evening, set it, communicate it, stick to it.

2. Speak out: High-pressure industry or not, it’s important to explore ways that your company can help you to manage the mental load. Even if they can’t help how busy you are, there might be support systems they can put in place.

3. Always use ALL your holiday allowance: This is a thorny issue when you’re overworked and stressed out, but that’s also the reason it’s so important. Without time to recharge, you’re at serious risk of all-out burnout.

If making changes at work feels like a challenge too far, turn your attention to your homelife. What can you do out of work to ease the pressure?

1. Outsource where you can: Finances depending, hiring a cleaner for a couple of hours a week can be money well spent if it gives you more time to recharge after hours.

2. Get your meals delivered: If your high-pressure job has you reaching for the takeout menu more often than you’d like, consider signing up to the likes of HelloFresh for some stress-free meals.

3. Create a home routine: Make a list of all the things you need to get done throughout the week, then schedule tasks by day and window of time. It’s really important to factor in time for rest and relaxation – whether that’s in the form of reading, painting, knitting, watching TV, or simple being.

A word on sleep

Sleep was only just behind work as the biggest driver of low form, which means that far too many of us are missing out on our solid 8.

Having a consistent sleep routine is bloody brilliant for our wellbeing and improving our form. Simple steps like sipping a herbal tea before bed, spritzing the pillow mist, tuning into a guided meditation, and writing your to-dos for the next day can all help you to switch off when you hit the sheets.

Just remember that while an element of stress can be good for you, you shouldn’t be really stressed all of the time. Keep an eye out for signs of burnout, and be sure to talk to someone if it all gets a bit too much.

Useful links

• NHS A-Z of mental health support services

• How to make work a force for good in relation to our form

• Wellbeing tips for high-pressure industries

Article by Emma Attenborough-Sergeant, The Wellness Writer.

Helping leaders to improve culture with relatable mental health and wellness content.