Stress is not an illness in itself. However, when its effects go unmanaged and the pressure you feel becomes greater than your ability to cope, your mental health can suffer. Recognising what is creating that pressure is a useful starting point for making working life more manageable.
Work can take up more of our time than we spend with loved ones, so preventing or reducing workplace stress matters. Even everyday tasks, such as answering calls and emails, can sometimes feel overwhelming.
What can trigger workplace stress?
Common triggers include a lack of control, time pressure, excessive or inflexible hours, and having either too much or too little work or responsibility. Unclear duties, limited job satisfaction, too few development opportunities and inadequate training can also contribute.
Other sources of pressure include a poor work–life balance, difficult relationships, bullying or harassment, and insufficient support or contact with colleagues. Organisational changes, including restructuring and changes to your job, may create uncertainty. More than one of these issues may be affecting you at once.
1. Build supportive working relationships
Colleagues understand the pressures of your workplace and can offer valuable support with everyday tasks and during uncertain periods. Yet those relationships can become strained by working conditions, uneven workloads, bullying, harassment or personality differences.
Clear communication helps. Where possible, discuss difficulties face to face. A workable relationship with your manager or supervisor also matters: you do not need to be close friends, but being able to discuss personal difficulties that affect your work allows them to consider suitable support or adjustments.
Reflect on your own behaviour, too. You do not have to like everyone to treat them respectfully. Make time to connect with peers and your team, particularly when working remotely, and encourage cooperation rather than competition.
For a quick question, a phone call may be more useful than an email. Talking can also make a more involved discussion easier to resolve, rather than allowing a long exchange of messages to build up.
2. Learn to say no
Workplaces can place many demands on people, especially where being constantly busy is treated as a measure of someone's value. Technology can further blur the boundary between work and rest by making people feel available 24 hours a day, seven days a week.
Setting boundaries helps manage other people's expectations. Being more assertive about what you can take on can reduce the resentment that comes with overload. When saying no, explain the context honestly: be clear about what is possible, what is not, and the limits of your current workload.
3. Organise your time
Managing your time can help you feel more in control, work productively and handle your responsibilities. Begin by organising tasks into a prioritised to-do list. If deciding what matters most is difficult, ask your manager to help establish priorities.
Address problems as they arise where possible. Delaying them can increase stress and make it harder to concentrate. Plan your annual leave so that breaks are part of your schedule and you have time away from work to look forward to.
Take breaks during the working day as well. Fresh air or a different setting can provide a welcome change. Keep to your working hours and maintain a clear boundary between work and home to support a healthier balance.
Leave some space for creativity away from your screen. Stepping out of constant busyness can help you recharge and think differently. Working day and night without feeling you have achieved enough can feed a harsh inner commentary, with attention fixed on what is going wrong rather than what you have done.
4. Keep your goals in view
Clarifying your priorities can help you move towards what matters without adding unnecessary pressure. You might want a promotion, a different role or the chance to develop a new skill.
Keeping that wider picture in mind can help you stay motivated and avoid losing sight of your aims among daily demands. The point is to understand where you want to go, not to turn every working day into another test of your progress.
5. Focus on what you can influence
Not everything at work is within your control. Try to direct your energy towards the things you can change, rather than worries about the future or events that may never happen.
Bring your attention back to what you can do today. At the end of the day, reflect on what you have achieved. Noticing those contributions can help you recognise where you do have control or influence, instead of focusing only on unfinished work or uncertainty.
6. Take part in change where you can
Restructuring, budget cuts and other workplace adjustments can be difficult to navigate. Change may feel particularly stressful when you believe your views have not been heard.
If your employer offers opportunities to contribute to planning or evaluations, sharing your perspective can give you a greater sense of involvement and control. Even when you cannot alter the outcome, participating may help you understand why decisions were made.
7. Make everyday self-care a priority
A regular sleep routine means going to bed and waking up at consistent times. Staying hydrated supports focus and concentration; dehydration can contribute to irritability and make decisions harder.
Regular exercise is especially useful when your job involves sitting for much of the day. It can help prevent stress from building up and releases endorphins, which can lift mood.
Give relaxation a place in your routine. Reading, listening to music, practising yoga or walking in nature are options; choose what suits you. Meditation is another option to try if you find sleep difficult. Practising self-compassion, rather than continually criticising yourself, can help preserve the energy you need for both work and life outside it.
8. Know what support is available
Looking after your wellbeing is not solely your responsibility: employers also have a duty of care towards their workers. Occupational health can be relevant if current or previous physical or mental health difficulties affect your work. Find out how referrals work; a line manager can usually make one.
A workplace welfare or counselling service, or an employee assistance programme (EAP), may help you manage stress. Reviewing your coping strategies with a professional can be beneficial. HR or personnel can advise on workplace problems, while a union may be able to help if you believe you have been treated unfairly.
If you are concerned about the effect of stress on your health, a GP is an appropriate source of support. Everyday habits and workplace boundaries are useful, but they do not mean you have to manage every difficulty alone.