Work can be demanding, and for many professionals, it's easy to overlook the toll it takes on their health...until it becomes impossible to ignore. The impact on your physical and mental well-being can be profound, whether it's long hours, high-pressure deadlines, or an overwhelming workload. If you’ve reached a point where your job is hurting your health, it’s time to take action.

For many, the thought of discussing these personal issues brings up some foreboding feelings. What if they don’t understand? What if it impacts your career trajectory? While these concerns are valid, addressing the problem head-on is often the best way to protect your long-term well-being and set yourself up for sustained success.

Why It’s Important to Speak Up

Health isn’t just a personal matter; it affects everything, including your productivity, focus, and long-term career growth. Ignoring health concerns caused by work doesn’t just lead to burnout; it can also exacerbate chronic conditions like high blood pressure, sleep problems, or anxiety disorders.

Your boss might not be aware of the challenges you’re facing unless you bring them up. These conversations can help create solutions, whether it’s adjusting workloads, adding flexibility to your schedule, or offering support to reduce stress. By advocating for yourself, you’re paving the way for a healthier work-life balance: not just for yourself but potentially for others on your team.

Step 1: Prepare Yourself Before the Conversation

Preparation is key when it comes to discussing sensitive topics at work. The more prepared you are, the more confident you’ll feel going into the conversation.

  • 1. Understand the root causes: Start by identifying work-related factors negatively affecting your health. Is it the long hours, unrealistic deadlines, or lack of support? Are you struggling with burnout or dealing with physical symptoms like migraines or back pain? Being specific about what’s causing the issue will help you focus the conversation and suggest actionable changes.
  • 2. Document your challenges: Write down examples of how your health is being impacted. You might note that you’re regularly working 10-hour days, skipping meals, or losing sleep due to stress. While you don’t need to share every detail with your boss, having these points prepared helps you describe the problem clearly.
  • 3. Know what you want to ask for: Think about what changes would help improve your situation. Do you need a lighter workload, the ability to work from home occasionally, or specific accommodations due to a health condition? Having a clear request ready shows that you’re approaching the conversation with solutions in mind.
  • 4. Check your company’s policies: Review your company’s policies on mental health, leave, or accommodations. Familiarizing yourself with your rights will empower you to have a fair conversation and know what options you might reasonably request.

Step 2: Plan Your Approach

Approaching your boss with a health concern can be intimidating, especially if you’re worried about how it will affect you professionally. These strategies can help make the conversation more manageable.

  • 1. Choose the right time and setting: Timing matters. Don’t try to bring up this topic during a hectic workday or during a crisis. Schedule a one-on-one meeting with your boss where you’ll have their full attention. A private setting, rather than an open office, is key for maintaining comfort and confidentiality.
  • 2. Lead professionally: Frame the conversation around your commitment to doing your best work. You could say, “I want to talk about something that’s been affecting my ability to perform at my best and explore ways to address it.” This approach shows you’re focused on finding solutions rather than simply airing grievances.
  • 3. Be honest but concise: You don’t need to share every detail of your struggles. Focus on how the situation impacts your work and what changes could help. You could say, “Lately, I’ve been noticing that the volume of work has been affecting my sleep and creating more stress than I can effectively manage. I’d like to discuss ways to balance my workload so I can deliver better results.”
  • 4. Prepare for a range of reactions: Some bosses may be understanding right away, while others may need time to process the information. Either way, keep the conversation professional and solution-focused. If your boss responds unexpectedly or dismissively, stay calm and reiterate your main points.

Step 3: Advocate for Accommodations or Boundaries

Once you’ve discussed the issue, the next step is to collaborate with your boss to find a resolution.

  • 1. Be clear about what you need: If you’ve identified specific changes that would help—like adjusting deadlines, redistributing tasks, or implementing remote work—articulate them clearly. For example, “I think shifting one of my responsibilities to another team member would help me focus more effectively on my core projects.”
  • 2. Suggest trial periods for changes: If your boss seems hesitant to implement a change immediately, suggest trying it out temporarily. A 2- to 4-week trial period can alleviate their concerns while allowing you to demonstrate the positive impact on your performance.
  • 3. Set firm boundaries: For some, poor health stems from blurred boundaries between work and personal life. If you’re being asked to consistently respond to work emails outside of office hours, express your need for clear boundaries. Try, “It would help me decompress in the evenings if I didn’t need to respond to messages after 6 PM unless it’s an emergency.”
  • 4. Get agreements in writing: If your company agrees to formal accommodations, such as flexible working hours or reduced workload, ensure these are documented, whether in an email or as part of your HR file. This avoids confusion later and ensures transparency.

Step 4: Manage Anxiety Around the Conversation

It’s normal to feel nervous when having a vulnerable conversation at work, especially if you have perfectionist tendencies or worry about being perceived as weak. Here are some practical ways to manage that anxiety.

  • 1. Reframe your mindset: Remember that asking for support doesn’t make you less competent—it makes you an advocate for your health. Addressing this issue shows resilience and self-awareness.
  • 2. Practice what you’ll say: Rehearse key points out loud, either by yourself or with a trusted friend. Hearing yourself articulate your thoughts can help you feel more confident when it’s time to speak.
  • 3. Focus on the positives: Instead of dwelling on “what ifs,” focus on the potential benefits of the conversation. A healthier, more balanced workload not only helps you; it also boosts your productivity, creativity, and job satisfaction.
  • 4. Have a backup plan: If the conversation doesn’t go as planned, don’t panic. Consider following up with HR or seeking additional resources, such as counseling or career coaching, to explore other ways to address the issue.

Talking to your boss about how your job is affecting your health can feel like a vulnerable step, but it’s also an empowering one. By addressing the issue proactively, you’re taking ownership of your well-being and setting yourself up for success in the long-term.

At the end of the day, advocating for yourself isn’t just good for you—it’s also good for your company.