Construction is a tough industry that pushes people both physically and mentally. Long hours, tight deadlines, and the demanding culture on site mean it’s easy for stress, anxiety, and low mood to develop unnoticed. Yet, mental health is just as important as physical safety. Recognising when they are struggling - and knowing how to take steps to help themselves - is one of the strongest things a person can do.
Mental health issues rarely appear overnight. They often start small, with signs like feeling persistently low, disconnected from others, struggling to focus, or losing interest in things that would normally bring enjoyment. Physically, there might be headaches, stomach problems, tension in the body, or constant tiredness that doesn’t shift, no matter how much sleep someone gets. If these signs appear, they shouldn’t be brushed off. It’s not weakness, it’s the mind and body signalling that they need attention.
Negative self-talk can be brutal in the construction world where the culture may still lean towards just getting on with it. Depression and anxiety often feed on beliefs of being worthless, or that anything other than coping without difficulty is a sign of weakness. It’s important to challenge these automatic thoughts. Reminders that it’s strong to seek help, that resilience is possible, that there are people who care, and that better days are still ahead can make a significant difference. Changing inner dialogue takes practice, but it’s worth the effort.
Simple things like eating well, sleeping enough, and staying active have a huge impact on mental health. The temptation when feeling low or anxious might be to skip meals, grab junk food, or sit on the sofa instead of moving. Yet, small choices like preparing a decent packed lunch, swapping a takeaway for something home-cooked, or getting off the bus a stop early for a short walk can help. Sleep is vital. Poor sleep can make stress feel worse, so establishing a winding-down routine, switching off screens, avoiding caffeine late in the day, and aiming for a consistent bedtime are all useful steps.
Exercise doesn’t have to mean a hardcore gym session. A short walk, stretching exercises, or even tidying the van can get the body moving and the mind engaged. Physical activity releases chemicals in the brain that help lift mood and reduce anxiety.
It’s easy for someone to isolate themselves when struggling, but connection is a powerful help. Speaking to someone trusted like a colleague on site, a family member, or a professional can bring huge relief. Being listened to without judgement can ease the burden and where possible, being in the company of positive people can be uplifting.
Construction workers are known for graft and loyalty, but it’s important to remember that setting boundaries, for example by saying no to extra shifts, social plans, or favours, is an important way of valuing wellbeing. Similarly, modern life with phones, news, and social media keeps people constantly plugged in. Taking time away from screens, reading a book, or spending quiet time with family can help ease anxiety and offer a chance to reset. Even short breaks from digital overload can make a difference.
Stressful situations on site, financial pressures, or family responsibilities can pile up until it feels impossible to cope. In overwhelming moments, it can help to pause and consider whether the situation can be controlled, whether a small step can be taken today, and whether worries are about things that might never happen. Bringing focus back to what can be influenced helps reduce feelings of powerlessness.
If low mood persists, anxiety feels constant, or thoughts of self-harm arise, it’s important to speak to someone. Seeking help is not weakness, it’s a step towards recovery.
At We Are Footprint, we believe the real strength of construction lies in its people. Mental health should never be an optional extra - it’s part of keeping every worker safe and well. Taking care of mental health means that, no matter how tough things get, help and hope remain available.
