Have you ever stopped to think about just how much of your life you spend at work?
Let’s do the maths. Roughly one-third of our lives are spent sleeping. The other third? Working. What’s left, that final third, is what we try to cram full of everything else we call living.
Sleep and work are supposed to fuel and support that third slice: the part where our relationships, passions, rest, and joy live. But here’s the problem: many of us are struggling to get quality sleep, and even more of us are feeling overwhelmed at work. And just like disrupted sleep, a toxic or unmanageable work environment can take a real toll.
We know that consistent sleep deprivation is linked to fatigue, irritability, health problems, and increased risk for depression and high blood pressure. Now consider work: when that 1/3 of your life is filled with stress, unclear expectations, or persistent conflict, the impact on your mental and physical health can be just as severe.
What Makes Work Harmful?
Not all stress at work is equal. Some level of pressure can be motivating but when demands outweigh your resources for too long, or when the environment becomes psychologically unsafe, the effects run deep and wide. Some of the most common complaints could be grouped into three major categories:
1. The Nature of the Work Itself
- Exposure to traumatic or emotionally intense situations
- Long hours that chip away time for recovery and personal life
- Lack of clarity around roles or expectations
- Constant urgency and productivity pressure, often referred to as “hustle culture”
2. The People and Culture
- Bullying, criticism, or aggressive communication styles
- Navigating clashing personalities or unacknowledged neurodiversity
- Lack of assertive communication and/or a safe space for setting boundaries
- A mismatch between the organisation’s stated values and its actual culture
- A sense that your work lacks meaning, impact, or alignment with your personal values
3. Structural and Systemic Factors
- Job insecurity or casual/unstable contracts that create ongoing uncertainty
- Inadequate pay or lack of recognition relative to the effort required
- Limited access to resources, training, or supervision
- Low autonomy or limited control over workload and decision-making
- Discrimination or systemic barriers related to gender, race, age, or disability
- Rigid or inflexible work arrangements that don’t accommodate personal or family needs
The Fallout: What It Can Do to You
Here’s what we have found that unhealthy 1/3 can lead to:
- Chronic stress and emotional exhaustion
- Sleep disturbances and difficulty winding down
- Burnout
- Loss of self-confidence and professional identity
- Perfectionistic thinking driven by fear and/or internalised self-criticism
- Disconnection from others, and from your own sense of purpose
- Heightened anxiety (performance, social, or generalised)
- Depressive symptoms
- Suicidal thoughts
- Increased reliance on alcohol or other substances to manage stress
- Strained relationships outside of work
You Don’t Have to Go Through This Alone
If any of this resonates with you, know this: you’re not overreacting and you’re not alone. Your wellbeing at work matters. That 1/3 of your life is too big to ignore.
Whether you're feeling the early signs of stress, feeling stuck in survival mode or deep in burnout, know that support is available. Reach out. Let’s talk about how to make work feel more manageable, more aligned with your values, and less entangled with your self-worth. Let's explore about what’s actually within your control to change, what boundaries might help, or what alternative perspectives can help. Remember, you deserve to thrive, not just survive.
