What Getting Depressed in Japan Taught Me
Japan is a beautiful country to visit. But what about living here?
In Japan, it’s increasingly becoming common for people to take a leave of absence from work. I’m one of them.
And this leave of absence is not for a vacation or school. People are overworked to a breaking point, where they have to take an extended break to take care of themselves physically and mentally.
Being a working adult here is tough — long work hours, unrealistic expectations to be perfect, limited paid leave, and the lack of official sick leave mean that if you get sick, you have to use your vacation days.
As a result, many people end up with little to no time for rest and recovery. For many workers, the pressure to continue without rest is not just professional — it’s cultural. There is a deeply ingrained belief that dedication to work reflects personal character. This belief, while admirable in some ways, also makes it difficult for people to acknowledge when they need a break.
I always joke about Japan’s crazy work culture to my non-Japanese friends, but it’s not a joke when you have to live in it. But what is it that makes people overwork themselves to a breaking point?
This is not an article where I “expose” Japan. Rather, this is my observation on what makes people overwork and how you can avoid that before it’s too late.
Burnout is a Common Symptom in Japan
0.6 % to 1 % of the working population in Japan is on a long hiatus, typically due to mental health issues caused by overwork at any moment. That doesn’t seem a lot, right? However, I personally know at least 10 people who have taken a long break (more than 1 month) because of mental and health issues caused by overwork. Burnout is increasingly becoming an issue in our society.
For those who need to take time off due to mental health reasons, Japan offers a sickness allowance. This benefit is available to employees who are enrolled in the national health insurance system and cannot work due to medical reasons. It typically covers 60% of your salary for up to 18 months, providing financial relief while you recover. While this system is invaluable, the fact that it exists also suggests how common work-related stress and burnout have become.
Applying for a sickness allowance involves documentation from a medical professional confirming the inability to work. While the financial support is helpful, the process itself can be daunting for those already struggling with their mental health. Additionally, the allowance only covers basic living costs — leaving many workers in a precarious financial situation if their recovery takes longer than anticipated. This further reinforces the societal message that illness should be temporary and that workers are expected to return to productivity as soon as possible.
Saying No in Japan Is Hard
One of the challenges of working in Japan is how difficult it is to say “no.” The culture emphasizes harmony and cooperation, and refusing a request — whether it’s overtime or an extra task — can feel like you’re disrupting the group. Refusing a request from a boss means that somebody else has to do the task. I’ll take one for the team, right? This pressure to agree often leads people to overextend themselves, even when it’s harmful to their well-being.
The concept of “wa” (和), or group harmony, is deeply rooted in Japanese society. From a young age, people are taught to prioritize the collective over the individual. In the workplace, this manifests as a reluctance to decline tasks, even when they are unreasonable. For example, many employees accept unpaid overtime — known as “service overtime” or “sābisu zangyō” — because they fear that saying no will damage their reputation or relationships. Refusing a task is considered by many as a lack of commitment and consideration of collective goals. This fear is not unfounded, as being labeled as someone who “can’t handle the pressure” can have long-term consequences on career advancement.
I talk about the culture of unpaid overtime in another blog post. Click here for the link if you are interested.
Having lived in the U.S. for four years during college, I was used to saying no when something was unreasonable. During my first job at a Japanese company, I said “no” to my boss for the first time. He asked me to work overtime to finish other people’s tasks, and I said no because I wanted to maintain my work-life balance. He told me I was “disrupting the group dynamics” because everyone else was sacrificing their time for the entire group.
This experience has made me not only reluctant to say no but also realize that sacrificing your time and energy was a way to “fit in” to the group.
The Power of Strong Ties Among People
A unique Japanese word, “shigarami” refers to the invisible ties or obligations that bind people together. It reflects the strong social and professional pressures to conform and meet expectations. Whether it’s family, workplace dynamics, or community obligations, these ties make it hard to prioritize personal needs without feeling guilty or selfish.
Shigarami is not just about professional duties — it extends to personal relationships as well. For instance, even when someone recognizes the need to take a break for their mental health, they may feel obligated to continue working because of how their absence might affect their colleagues. This sense of duty often outweighs personal well-being, leading to a culture where burnout is not only common but expected.
However, there are positive sides to these social ties. I have found many communities where strong ties among their group members play an important role in maintaining their dynamics and relationships.
At my last job, there were many company dinners that we all had to go to. You’re not paid during those dinners, but everyone’s required to go unless they have something urgent like your child being sick at home. My Americanized mind doesn’t like it when things are obligatory. However, I soon found out that these dinners were opportunities for the workers to mingle and get to know one another on a personal level.
Japanese people tend to be more quiet and private around strangers compared with Americans. It takes quite some time for them to open up and build personal connections, and these company dinners help them with that.
In Japanese workplace, having strong personal ties with your colleagues holds power. It makes your communication more smooth and effective. It becomes easier for your colleague to meet your request or go easy on you when they know you “well.”
The Perfectionist Mindset
Another factor that makes working life in Japan challenging is the national obsession with perfection. Japanese culture values attention to detail and holds a low tolerance for mistakes. While this commitment to excellence produces high-quality work, it also fosters an environment where people fear failure. Many workers push themselves beyond their limits to avoid disappointing others or being seen as incompetent.
I’ve seen a temp worker have their contract terminated after making minor mistakes, such as sending an email to the wrong person and making errors in documents.
Perfectionism in Japan is a double-edged sword. On one hand, it drives innovation and meticulous craftsmanship. On the other hand, it can create a relentless pressure to perform without error. Mistakes, no matter how minor, can be viewed as personal failures rather than learning opportunities. This mindset is particularly harsh on mental health because it leaves little room for self-compassion. Workers often internalize their struggles, believing they simply aren’t working hard enough, which exacerbates feelings of inadequacy and burnout.
The first half of my hiatus not only consisted of me relaxing and recovering but also self-loathing thinking I should be working and making money like all my other peers. Japan had turned me into a perfectionist who couldn’t allow myself to take the time to regain my inner peace and physical health.
How to Avoid Overworking Yourself
The rule is very simple: know your boundaries and always put yourself first. This seems obvious, but it’s important to keep doing it to protect yourself.
I’m a people person and also a people pleaser. On numerous occasions, I’ve caught myself saying yes and doing things for other people to fit in and be liked. However, in order to maintain your well-being, you need to have the courage to say no and accept the possibility of letting down some people because of your choice.
Saying no upfront is hard in Japan, but you can do it in a Japanese way. Instead of refusing a task, you can mention there are other tasks that you want to rather focus on instead of adding another task on top of that. You can also take a pause, pretend to contemplate and say it’s “difficult” to take the task to signal you cannot do it. Japan is an extremely high-context culture, and saying something is “difficult” means a no.
Choosing who to be friends with is also a useful tip. I’ve gone to dinner with colleagues whom I didn’t really care for just to build relationships with them. But that’s time, money, and energy you’re sacrificing just for the sake of work. You’re almost working, but not on a payroll. (I have to be careful with this one because I tend to say yes to invites.) The question should be “do I really want to go?” instead of “should I go?”
Conclusion
Japan’s sickness allowance and leave of absence policies are crucial safety nets — but they also highlight a troubling reality. The work culture is so demanding that the system almost anticipates employees reaching a breaking point. But why wait until things fall apart? Why not normalize saying “no” or taking a short break before burnout? Why not adopt a healthier model, such as the European practice of taking one-month vacations?
In many European countries, taking extended vacations is not only accepted but encouraged. Workers are given the time to recharge without the stigma of being viewed as lazy or uncommitted. In contrast, Japanese workers often hesitate to take even a week off for fear of inconveniencing others. This discrepancy reveals a fundamental difference in how societies view work-life balance. If Japan adopted a similar attitude toward rest, it could prevent many cases of burnout and mental health crises.
I hope Japan will evolve toward a future where people can maintain their mental and physical health without having to sacrifice their well-being for the sake of work. It’s time to rethink our priorities — before we reach the point of no return. Cultural change is slow, but small steps — like encouraging open conversations about mental health and promoting the value of rest — can make a profound difference. I’ve noticed that more people are becoming open about their mental health and talking about it. By valuing human well-being as much as productivity, Japan can create a healthier, more sustainable future for its workers.
Thank you for reading my article!
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