Template and checklist to figure out whether workplace stress is causing or adding to your depression or not

Many suffer from stress in the workplace these days, occasionally without even realizing it.

That’s why I created a structured template that can be used as a guided weekly reflection. It’s evidence-based but simple enough to follow.

Its main purpose is to help you notice patterns between your job and your mood, and to clarify whether workplace stress is contributing to your depression.

1. Daily tracking (5–10 min per day)

• • Mood rating:

• • • Scale 1–10 (1 = very low, 10 = very good).

• • Energy level:

• • • Scale 1–10 (physical and mental energy).

• • Work stress rating:

• • • Scale 1–10 (1 = no stress, 10 = stressed out).

• • Key triggers today:

• • • Note stressful events such as deadline pressure, conflict, workload, and unclear expectations.

• • • Think of positive moments like recognition, teamwork, breaks, and manageable tasks.

2. Weekly reflection (15–20 min at the end of the week)
   
   

• • Look for patterns:

• • • Do your mood dips align with workdays vs. weekends?

• • • Do specific work tasks, people, or times of day trigger tension?

• • • Do you recover when away from work (evenings, days off, vacation)?

• • Questions to ask yourself:

• • • Did I feel hopeless, worthless, or unusually guilty after work-related stress?

• • • Did I notice physical symptoms (headaches, stomach issues, sleep disruption) that spiked with work demands?

• • • Am I dreading work consistently, even after rest?

• • • Do my symptoms improve when I distance myself from work (e.g., holidays, sick leave)?

3. External checkpoints

Compare against general depressive symptoms:

• • Loss of interest in hobbies outside work.

• • Sleep/appetite changes unrelated to schedule.

• • Persistent low mood, even during non-work periods.

• • Social withdrawal outside the work context.

Depression may not be only work-related if symptoms persist outside of work.

If symptoms ease when work stress is reduced, your job may be a major contributing factor.

4. Action plan

If workplace stress seems linked to your depression:

• • Adjust what you can: Establish boundaries, workload discussions, breaks, and ergonomics.

• • Seek support: Consider talking to your manager or a trusted colleague.

• • Professional help: Seek the assistance of a therapist or doctor to evaluate whether it’s situational (work-related) or part of a broader depressive disorder.

5. Repeat for 3–4 weeks

Consistency matters a lot.

Tracking your mood over a month helps you see if it’s a temporary spike in stress or an ongoing pattern tied to your workplace.

Workplace stress and depression self-check worksheet

Instructions: Use this worksheet daily and weekly for at least 3–4 weeks.

The goal is to spot patterns between your mood and your work environment.

1. Daily check-in (5–10 minutes)

• • Date: _____________

• • • Mood rating (1–10): ☐1 ☐2 ☐3 ☐4 ☐5 ☐6 ☐7 ☐8 ☐9 ☐10.

• • • Energy level (1–10): ☐1 ☐2 ☐3 ☐4 ☐5 ☐6 ☐7 ☐8 ☐9 ☐10.

• • • Work stress (1–10): ☐1 ☐2 ☐3 ☐4 ☐5 ☐6 ☐7 ☐8 ☐9 ☐10.

• • Stress triggers today (check all that apply):
    

• • • ☐ Heavy workload.

• • • ☐ Tight deadlines.

• • • ☐ Conflict with coworker/manager.

• • • ☐ Lack of clarity in tasks.

• • • ☐ Interruptions/distractions.

• • • ☐ Lack of support/resources.

• • • ☐ Other: _______________________

• • Positive moments (if any):
    
    

• • • ☐ Recognition/compliment.

• • • ☐ Supportive coworker.

• • • ☐ Completed a task.

• • • ☐ Good break/rest time.

• • • ☐ Other: _______________________

• • Notes (how you felt, any physical symptoms):

2. Weekly reflection (15–20 minutes at the end of the week)

• • Were my lowest moods mostly on workdays? ☐ Yes ☐ No.

• • Did symptoms improve during evenings, weekends, or time off? ☐ Yes ☐ No.

• • Were certain tasks/people/situations clear triggers? ☐ Yes ☐ No.
    If yes, which? _______________________________________

• • Did I feel hopeless, guilty, or worthless after work stress? ☐ Yes ☐ No.

• • Did I have physical symptoms (headaches, stomach issues, poor sleep) that spiked on stressful days? ☐ Yes ☐ No.

• • Overall patterns I noticed this week:

3. Symptom cross-check
   
   

Outside of work, I also noticed:

• • ☐ Loss of interest in hobbies.

• • ☐ Changes in sleep or appetite unrelated to schedule.

• • ☐ Persistent low mood on non-workdays.

• • ☐ Social withdrawal outside work.

• • ☐ Difficulty concentrating even outside work tasks.

4. Action plan

If I see that workplace stress is connected to my depression, I will consider:

• • ☐ Talking to my manager/colleagues about workload or boundaries.

• • ☐ Taking regular breaks/micro-rests at work.

• • ☐ Seeking professional help (therapist, doctor).

• • ☐ Practicing stress-relief outside work (exercise, mindfulness, journaling).

• • ☐ Exploring whether this job/environment is sustainable long-term.

Reminder: Repeat this routine for at least 3–4 weeks to get a clearer picture of whether work stress is causing, worsening, or unrelated to your depression.

Conclusion

Workplace stress alone often doesn’t directly cause depression, but it can be a major factor that worsens existing symptoms or increases vulnerability.

Constant pressure, lack of support, or harmful environments can intensify negative feelings such as hopelessness and exhaustion, making recovery harder.

If you notice that your job consistently leaves you drained, anxious, or overwhelmed, it may be contributing to your mood issues rather than simply being “part of the job.”

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