Quiet Quitting and Mental Health
Q&A with a Registered Psychotherapist
2022 brought about a new phenomenon termed ‘Quiet Quitting.’ Although there is no formal definition as of yet, ‘Quiet Quitting’ refers to workers who decide to only meet their basic job requirements, as opposed to taking on extra job responsibilities or working outside of their regular hours. It is believed that by doing so, work stress can be reduced, less of you is invested in the job, and you can get back some precious time for yourself.
Today we’re talking with Registered Psychotherapist Chris Martin, about this trend towards ‘Quiet Quitting’ including how our workplaces can impact our mental health - and things we can do to remedy this - along with what we can learn (employees and employers alike) from this movement.
Q: Everyone is talking about ‘Quiet Quitting.’ What does this have to do with mental health?
A: Since most people were working from home during the COVID-19 pandemic, the boundaries that were separating work and home life were beginning to blur.
As a result, ‘Quiet Quitting’ has emerged as a symptom of the pandemic, where individuals are learning to be more cognizant of their boundaries. By doing so, individuals are giving more importance to their mental well-being, creating a healthy work-life balance, and learning how to avoid burnout.
Q: What are some benefits and consequences of ‘Quiet Quitting?’
A: Since ‘Quiet Quitting’ is still a relevantly recent phenomenon, its benefits and consequences can only be hypothesized at this time.
That being said, some benefits may include preservation and priority of well-being – both mentally and physically – as individuals learn to create a more balanced work-life routine. By doing so, there would now be more time to spend with family and friends as well as for self-care.
On the other hand, some consequences may look like the development of an unhealthy, toxic work environment. As employees start to dial back and focus on their main job priorities, there is a possibility that employers will begin to view them as lazy, not team players, or not willing to go the extra mile. As a consequence, not only can this create challenges with trying to climb the ladder at work, but it can also be a source of additional stress for the individual.
Q: What are some examples of how work can impact our mental health?
A: If an individual is taking on more stress than is normal for their job, it can lead to a number of concerns.
For starters, it can keep the individual out of their home for longer periods of time, putting strain on their relationships with partners, children, or other family members. If individuals are bringing work home with them, then they are further blurring the line between their work and home life.
According to the Mental Health Commission of Canada, 47% of all working Canadians say that work is the most stressful part of their day. Consequently, as stress levels increase so can anxiety, which can lead to negative self-talk around self-worth and productivity, and even potentially lead to depressive symptoms.
Q: Are there benefits to having a psychologically healthy and safe workplace?
A: In contrast to the negative impacts mentioned above, having a psychologically healthy and safe workplace has a multitude of positive outcomes.
As employees, we spend quite a bit of time at our workplace, and so we want it to be a place where we feel safe when we clock out at the end of the day. When we work in such an environment, it becomes that much easier to establish and maintain boundaries. As a result, we have a more balanced psychological mindset, and ultimately, a better physical and mental state of well-being.
Q: How can we prevent work-related stress or burnout?
A: Boundaries, saying “no”, and knowing yourself. Let’s look into these a bit more…
Set healthy boundaries.
It may sound repetitive, but that's because healthy boundaries are the key to avoiding overwhelming yourself and stressing yourself out. Boundaries help protect and maintain the work-life balance by encouraging healthy routines, which, in turn, helps balance our stress levels.
Learn how to say “no.”
This goes hand-in-hand with maintaining boundaries. It’s important to know when and how to say no without feeling guilty. We don’t just have a responsibility to our workplace, but to ourselves as well. Saying no is not a sign of weakness but rather a strength that can really come in handy to avoid burning out quickly!
Know your activations (triggers) and warning signs.
Understanding your body and knowing when you’re nearing burnout can greatly reduce it or even prevent it from happening. Learning how to recognize your warning signs is one of the things that can be explored and built on in therapy. Some common signs of burnout are constantly feeling tired, unhealthy coping habits, and getting frustrated easily.
Q: What can workplaces learn from the‘Quiet Quitting’ movement about how they manage their employees?
A: Listening to and creating open communication with employees is of the utmost importance.
In any given week, 500,000 Canadians are unable to work due to mental health problems or illnesses (Mental Health Commission of Canada).
So what can employers do? Employees need to feel safe and need to know that if they are facing a mental health challenge at work, then they can come to you for support. An employee’s value should not be based solely on their productivity, and when employers begin to recognize that, then this can promote even more motivation and loyalty to the brand.
As noted by Wellness Works Canada, when employers prioritize and address mental health in their workplace effectively, they see the following benefits:
higher performance from employees,
lower absenteeism,
reduced disability costs,
lower turnover,
and increased employee engagement.
In essence, it’s not a one-way street - when you give to your employees, the employees give back.
Q: When is the best time for an individual or business to seek support or assistance?
A: The best time is always now.
If your instincts are telling you that something is off, then listen. Common signs that individuals experience are small changes to their mood or behaviour, so if your mind or body is saying something, it’s important to take action! You don’t want to wait until later, where you risk neglecting yourself or your responsibilities.
Q: What can therapy do?
A: Therapy can have a number of benefits, including giving us the tools to cope when we’re feeling burnt out or stressed.
It can also help us discover and use our voice to establish those important boundaries by learning to say no. These are only some of the things therapy can help with. At the end of the day, therapy is all about what your individual goals are and what you make of it.
Here are some resources for burnout, self-care and mindfulness:
Websites:
Burnout Self-Test: https://www.mindtools.com/pages/article/newTCS_08.htm
Job Burnout Quiz: https://www.livecareer.com/resources/jobs/search/job-burnout-quiz
10 Tips for Self-Care: https://wonderscounseling.com/burnout/
20 Creative Self-Care Activities for Groups: https://positivepsychology.com/self-care-activities-groups/
Stress Management/Mindfulness Apps:
Headspace
Calm
Sattva
Mindfulness Coach
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And, sometimes love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
