According to the World Health Organization, around 12 billion working days are lost every year to depression and anxiety, costing the global economy close to US$1 trillion in lost productivity. That number is useful for making a business case, but it hides the everyday reality: mental health at work is mostly shaped by small, repeated things, such as how meetings run, whether you can take a proper lunch, and whether anyone notices when a colleague goes quiet.
This guide focuses on those small things: what you can change for yourself, what managers can change for a team, and when it is time for professional help.
Key takeaways
- The WHO identifies excessive workloads, long or inflexible hours, low control over your work, poor support and unclear roles as key risks to mental health at work.
- Short, regular breaks and genuine "switch-off" time after work are consistently linked with less fatigue and better wellbeing.
- Managers have outsized influence; the WHO recommends training them to recognise distress and respond supportively.
- Stress is normal; persistent low mood, anxiety or exhaustion lasting more than two weeks is a signal to talk to a professional.
- If you are in crisis in Malaysia, Befrienders KL offers confidential emotional support.
What affects mental health at work?
The WHO's guidance on mental health at work lists a set of "psychosocial risks": the parts of a job that wear people down. They include:
- Heavy workloads or a fast, relentless pace
- Long, unsocial or inflexible hours
- Little control over how you do your job
- Unclear roles or constantly shifting priorities
- Poor support from managers or colleagues
- Bullying, harassment or discrimination
- Job insecurity
What is striking about this list is how ordinary most of it is. It is not only dramatic events that harm mental health; it is the grind of a week with no clear priorities and three evening calls with another time zone. The flip side is encouraging: ordinary problems often have ordinary fixes.
Small changes you can make for yourself
1. Take micro-breaks, and actually leave your desk
A 2022 meta-analysis in PLOS ONE that pooled experimental studies on "micro-breaks" (breaks of up to ten minutes) found they reliably boosted vigour and reduced fatigue. Effects on performance were smaller and depended on the task, so think of breaks as maintenance for your wellbeing rather than a productivity hack. Stand up, refill your water bottle, look out of a window. Scrolling your phone at your desk does not really count.
2. Eat lunch away from your screen
Eating at your keyboard blurs the one natural pause in the day. Even 20 minutes at the kopitiam downstairs, or a walk to a hawker stall with a colleague, gives your attention a genuine reset.
3. Create a shutdown ritual
Research on "psychological detachment" (mentally switching off from work in your free time) consistently links it with better wellbeing and less exhaustion. A simple ritual helps: write tomorrow's top three tasks, close every tab, and say (even just to yourself) "done for today". Then turn off work notifications on your phone, or at least mute group chats after a set hour.
4. Protect focus time
Constant pings are stressful as well as distracting. Block one or two 90-minute periods a week with notifications off. If you find yourself reaching for your phone on reflex, our piece on doomscrolling and your brain explains why it is so sticky.
5. Guard your sleep and movement
It sounds basic, but sleep deprivation magnifies anxiety and irritability, and regular physical activity is one of the best-supported ways to improve mood. A brisk walk after work, before the evening Grab home, can serve as both exercise and a mental boundary.
6. Name it to someone
Telling one trusted person ("I'm finding this month hard") reduces the isolation that makes stress heavier. It doesn't need to be your boss.
Small changes managers and teams can make
Individual habits only go so far if the job itself is the problem. The WHO specifically recommends training managers in mental health, because a manager who notices and responds well can prevent a rough patch from becoming a crisis. Practical team-level changes include:
| Change | Why it helps | Effort |
|---|---|---|
| A fixed "no-meeting" block each week | Gives people control over deep work | Low |
| Clear top three priorities per person, reviewed weekly | Reduces role confusion and overload | Low |
| Agreed response-time norms (e.g. no expectation to reply after 8pm) | Supports switching off | Low |
| Regular one-to-ones that include "how are you, really?" | Catches problems early | Medium |
| Manager training in recognising distress | WHO-recommended; improves support | Medium |
| Flexible start times or hybrid days where roles allow | Increases control and cuts commute strain | Medium |
| Clear signposting to an employee assistance programme or counselling | Makes help easier to reach | Medium |
Notice that none of these require a meditation app subscription or a wellness week. They are about workload, clarity and control, the things the evidence points to.
Where TANO fits: a small daily break, nothing more
To be clear, no supplement treats stress, anxiety, burnout or depression, and TANO THRIVE isn't designed to. If a micro-break ritual helps you, THRIVE can be one: step away, drop 2 tablets into 250–500 ml of cold water, drink it away from the screen. Its B6 and B12 contribute to normal energy-yielding metabolism as part of everyday nutrition. If you take medication, check with your pharmacist first. Explore TANO THRIVE
How do you know when stress has become something more?
Everyone has hard weeks. The signs that something more persistent is going on include:
- Low mood, anxiety or numbness most days for two weeks or more
- Losing interest in things you normally enjoy
- Sleeping much more or much less than usual
- Dreading work to the point of feeling physically unwell on Sunday nights
- Cynicism and detachment from your job, alongside exhaustion
- Using alcohol or other substances to cope
That last cluster of exhaustion, cynicism and reduced effectiveness is what the WHO describes as burn-out, which it classifies as an occupational phenomenon rather than a medical condition. We looked at this in depth in startup burnout in Southeast Asia. Depression and anxiety disorders, by contrast, are medical conditions that respond well to treatment, which is why it matters to talk to a professional rather than simply pushing through.
Where to get help in Malaysia
- Your GP or a government klinik kesihatan can assess your mental health and refer you to psychology or psychiatry services.
- Your company's employee assistance programme, if it has one, usually offers a few free, confidential counselling sessions. HR can tell you how to access it without sharing details with your manager.
- Befrienders KL offers free, confidential emotional support for anyone feeling distressed or in crisis. Details are on befrienders.org.my.
- If you or someone else is in immediate danger, call 999 or go to the nearest emergency department.
In Singapore, the Samaritans of Singapore run a 24-hour hotline on 1767.
This article is general information, not medical or psychological advice. If you are struggling, please talk to a doctor or mental health professional, especially if you are on medication or managing an existing condition.
Frequently asked questions
What are the biggest causes of poor mental health at work?
The WHO highlights heavy workloads, long or inflexible hours, low control over your work, unclear roles, poor support, and bullying or harassment. Job insecurity also plays a part. Most of these are about how work is organised rather than individual weakness.
Can a supplement like TANO THRIVE help with stress at work?
No supplement, including TANO THRIVE, is a treatment for work stress, anxiety, burnout or depression. THRIVE is a daily greens, vitamin and mineral drink whose B vitamins contribute to normal energy metabolism, and making it can be a simple cue to take a break. If stress or low mood is persistent, talk to a doctor, your employee assistance programme or Befrienders KL.
Should I tell my manager I'm struggling with my mental health?
That is your choice, and you don't have to share a diagnosis. Many people find it useful to explain the practical impact ("I need clearer priorities for the next few weeks") and ask for specific adjustments. If you're unsure, start with HR, an employee assistance programme or your doctor.
Do short breaks really help mental health at work?
Evidence suggests yes for wellbeing. A 2022 meta-analysis found micro-breaks of up to ten minutes increased vigour and reduced fatigue, although their effect on performance was smaller. Breaks work best when you genuinely step away from the screen.
Is burnout a medical diagnosis?
The WHO classifies burn-out as an occupational phenomenon in its ICD-11 classification, not as a medical condition. It is characterised by exhaustion, mental distance or cynicism about your job, and reduced effectiveness. Because it overlaps with depression, a doctor's assessment is worthwhile.
What can managers do to support mental health at work?
Set clear priorities, respect boundaries around hours, hold regular one-to-ones that ask about wellbeing, and know where to signpost people for support. The WHO recommends mental health training for managers because their response shapes whether people seek help early.