How your mental health affects your physical health — and why that matters at work
UI Health Care family medicine provider explains why it’s important and what you can do about it
Mental health isn’t just about how you feel emotionally. It also has a direct impact on your physical health.
This connection affects everything from productivity and absenteeism at work to your overall well-being and long-term health outcomes.
Monika Jindal, MD, University of Iowa Health Care family medicine physician and program director of the Family Medicine-Psychiatry Residency Program in the UI Department of Family and Community Medicine, explains the effect your mental health has on your physical health, your work, and what you can do about it.
Stress weakens your immune system
In times of stress, your body releases hormones such as cortisol to help you stay alert and energized. While cortisol plays a role in stress management, it also helps regulates hormonal systems that affect your blood sugar, blood pressure, and sleep cycle.
If your cortisol levels are high for an extended period due to constant stress, it can reduce your body’s ability to fight off infections. It may also increase inflammation, leading to more frequent illnesses, slower recovery, and more work absences.
“Chronic stress doesn’t just wear you down emotionally. It can make it harder for your body to recover after illness or injury,” says Jindal. “Getting quality sleep, staying physically active, and practicing relaxation techniques like deep breathing, meditation, or yoga can help lower cortisol levels.”
Stress, depression, and anxiety can disrupt your sleep
Sleep plays an important role in helping your body recover and function. Not getting enough sleep regularly can lead to serious physical health issues like heart disease, stroke, diabetes, or high blood pressure.
Sleep also helps you regulate your emotions and stress levels, and maintain cognitive skills like attention, learning, and memory. If you have insomnia or consistently experience poor sleep quality, it can affect your productivity, creativity, and performance.
“Sleep is the foundation of both mental and physical health,” Jindal explains. “Prioritizing sleep and developing a consistent bedtime routine can make a big difference.”
Your mental health can increase your risk of heart disease
Depression, anxiety, and chronic stress can elevate your cortisol levels, reduce blood flow, and increase your heart rate and blood pressure. Over time, these conditions can increase your risk of heart disease and stroke and greatly affect your ability to keep up with daily life.
“There’s a strong link between mental health and cardiovascular health,” says Jindal. “Focusing on sleep, movement, nutrition, and stress management can support both your mental and heart health.”
Untreated mental health concerns can worsen chronic pain and illness
Depression and anxiety can increase pain sensitivity, exacerbate physical symptoms, and reduce your ability to cope. If you have untreated mental health issues, you may also find it more difficult to manage your chronic pain or conditions like arthritis, diabetes, or heart disease.
“Depression and anxiety don’t just coexist with chronic pain and illness, they can intensify it,” says Jindal. “Mental health challenges can also make it harder to follow treatment plans, maintain routines, and engage in self-care, all of which are essential for managing chronic conditions.”
Your mental health can shape your habits
Poor mental health can lead to behaviors — smoking, overeating, inactivity, and substance use, for example — that can negatively impact your physical health. These behaviors can lead to serious health issues such as heart disease, diabetes, and chronic pain.
When you feel mentally well, you're better able to take care of your physical health needs and engage in activities that promote health like eating better, moving your body, quitting smoking, and avoiding excessive drinking.
“Mental and physical health are so interconnected that what is good for one is often good for the other,” Jindal notes. “Regular exercise, nutritious meals, and quality sleep can go a long way in improving both.”
Recognizing signs of mental health challenges
Mental health challenges can show up in many ways. According to Jindal, common signs include:
- Difficulty sleeping or sleeping too much
- Trouble concentrating or completing tasks
- Changes in appetite or weight
- Loss of interest in activities once enjoyed
- Persistent sadness or excessive worry
- Increased use of alcohol or other substances
- Heightened irritability or mood swings
- Struggling to meet work or personal obligations
- New or unexplained physical symptoms like headaches or stomach pain
“It’s important to remember that these symptoms can also be caused by physical health conditions such as sleep disorders, thyroid dysfunction, or anemia and many others,” Jindal cautions. “That’s why it’s important to talk to your health care provider to understand what’s really going on.”
How to improve your mental health in the workplace
Simple strategies for maintaining mental wellness at work:
- Take breaks. Step away from your desk to reset and recharge.
- Stay active. Even short walks can boost mood and energy.
- Eat balanced meals. Nutrition plays a key role in brain health.
- Get enough sleep. Aim for 7 – 9 hours per night.
- Stay connected. Build supportive relationships with coworkers.
- Set boundaries. Protect your time and energy by managing workload and expectations.
- Practice relaxation techniques. Breathing exercises, yoga, journaling, and meditation help regulate stress.
- Talk to someone. Whether that is a friend, coworker, or health care professional, seek out support when you need it.
If you’re experiencing mental health challenges, you are not alone. Nearly half of all Americans experience mental health symptoms at some point in their lives.
If you have concerns about your mental health, reach out. Resources are available through your employer’s wellness programs, community organizations, and your health care provider.
