Mental Health: Time, Stress, & the Invisible Weight We Carry

By Jake Ross, MSW, LISW-S

In the helping professions, it’s easy to feel like your to-do list is in charge of your well-being. The emails pile up, the calendar stretches past capacity, and before you know it, you’re staring at your screen, wondering where the last six hours—and your energy—went.

I’ve been there.

As a therapist, supervisor, and now a father of two, I’ve experienced the pressure of showing up for others while barely holding it together myself. And one thing has become clear across every setting I’ve worked in: The way we manage our time shapes the way we experience our lives.

When we’re overwhelmed and overscheduled, stress doesn’t just show up in our inbox—it shows up in our bodies, in our relationships, and in our mental health. But the opposite is also true.

When we start to manage time with more intention—not perfection, but care—we begin to reclaim a sense of control and calm that can change how we move through everything else. The Real Impact: Time Isn’t Just About Tasks

We often treat time management like a productivity issue, but that misses the bigger picture.

When we feel out of control with our time, our bodies register it as a threat.

Stress builds.

Sleep disappears.

We lose focus.

We say yes to things we don’t have capacity for.

We question whether we’re doing enough—even when we’re doing everything.

And in a field where the emotional labor is high and the stakes are real, that kind of pressure doesn’t just lead to burnout. It disconnects us from our sense of purpose. Time Management as Mental Health Strategy

In our recent Time and Stress Management session, we explored the idea that time isn’t just a container for tasks—it’s a reflection of what we value, protect, and prioritize.

Time management is a form of self-care.

It’s also a tool for clarity.

When we consistently overspend our time on things that drain us—and underinvest in things that restore us—it affects our health, our relationships, and our performance. It’s not about squeezing more into the day. It’s about being more present with what matters. The Five Time Filters

Here are five filters we explored to help rethink how we spend our time:

Conscious Choices

What am I choosing intentionally—and what am I defaulting to without realizing it?

Habits

Are my daily habits setting me up to feel centered—or constantly behind?

Defaults

What do I turn to when I’m drained? Does it actually help me recover?

Impulses

How often do I allow urgency to override my actual needs?

External Pressure

Whose expectations are driving how I spend my time—and are those expectations fair? The Time Equation: Robbers, Takers, and Wasters

We broke time down into categories that help bring clarity to the stress load:

• Time Robbers: Unexpected demands and emergencies.

• Time Takers: Essential responsibilities that require your attention.

• Time Wasters: Distractions or habits that feel productive but aren’t.

When we can name these patterns, we can also begin to integrate Time Savers—supportive routines, boundaries, and decision-making practices that help us preserve energy and reduce mental load.

It’s not about controlling every minute. It’s about knowing where your time is going—and why. Practical Shifts That Actually Help

From the session, here are a few real-life practices that participants said helped them feel more grounded and less overwhelmed:

• Block focused time for your most important work—and protect it.

• Use one integrated calendar so your personal and professional lives don’t compete for attention.

• Reach out for support early—before you’re on empty.

• Create buffer time for transitions and unexpected needs.

• Aim for “good enough” instead of perfect. Prioritize completion over comparison.

• Plan your rest before your collapse.

These may sound simple. But if more of us actually practiced them consistently, stress wouldn’t be the public health crisis it is.

According to the American Psychological Association, nearly 75% of adults report experiencing physical symptoms of stress, and 76% report emotional symptoms like anxiety or fatigue. That’s not a time management problem. That’s a culture problem—and part of the solution starts with how we choose to show up for our time.

This Is About More Than Scheduling

This isn’t just about calendars or to-do lists. It’s about how we care for ourselves while doing demanding work. It’s about how we build systems that don’t just serve our clients, but also sustain us.

So if you’re tired, overwhelmed, or spinning, you’re not alone.

But there’s a way through—and it doesn’t require an overhaul.

It starts with one small shift.

One clear choice.

One moment of reclaiming the time you have.

Not so you can do more.

But so you can feel more like yourself again.

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Licensed Clinical Social Worker, trainer, and keynote speaker Jake Ross has equipped and inspired thousands of professionals across the country to navigate the complex intersection of leadership, mental health, and human connection. With deep experience in foster care, adoption, and behavioral health systems, Jake brings practical insight and authentic presence to every room he enters.

As a Senior Consultant & Trainer with Presidential Consultants, LLC, Jake is part of a dynamic team that serves over 16,000 helping professionals each year through transformative learning experiences focused on leadership, inclusion, and workplace wellness. Known for his relatable approach and research-informed strategies, Jake continues to advocate for sustainable, trauma-informed workplaces where professionals at every level can thrive.