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Stress is a normal part of working life, but it doesn't have to control your wellbeing. The following evidence-based strategies can help you manage stress in the workplace, reduce feelings of overwhelm, and build healthier habits over time.
Before you can reduce stress, it's important to understand what's causing it. Workplace stress is often linked to specific triggers rather than work itself. For some people, it may be an unrealistic workload, while for others it could be conflict with colleagues, unclear expectations, or feeling unable to switch off after work. Take a few minutes at the end of each day to reflect on when you felt most stressed. Ask yourself:
What happened?
How did I respond?
Was there anything within my control?
Recognising patterns can help you focus your energy on changes that are most likely to make a difference.
When work feels overwhelming, it's easy to spend energy worrying about things outside your control, such as company decisions, other people's behaviour, or unexpected changes. Instead, try to focus on what you can influence. This might include organising your workload, communicating your needs, or deciding how you respond to stressful situations. Shifting your attention towards actions you can take often reduces feelings of helplessness and helps you regain a sense of control.
A long to-do list can quickly become overwhelming, especially when you're already feeling stressed. Breaking larger projects into smaller, manageable tasks can make them feel less intimidating and easier to begin. Rather than focusing on everything you need to complete this week, identify the next small step you can take today. Completing one task at a time can improve concentration and create a sense of progress, helping to reduce stress throughout the day.
One of the most effective ways to minimise stress at work is to establish clear boundaries between your work and personal life. This may include:
Finishing work at a consistent time whenever possible.
Avoiding emails outside working hours.
Taking your lunch break away from your desk.
Protecting time for rest, hobbies, and family.
Healthy boundaries don't make you less committed to your job. Instead, they help you recover so that you can perform more effectively over the long term.
When deadlines are approaching, skipping breaks can feel productive. In reality, working continuously for hours often reduces concentration, increases mistakes, and leaves you feeling even more exhausted. Short breaks throughout the day allow your brain to recover and improve focus. Even standing up to stretch, going for a brief walk, or stepping away from your screen for a few minutes can help reduce tension and improve productivity. Taking breaks should be seen as part of working well, not as a distraction from work.
Many people experience work stress because they struggle to say no. They take on additional responsibilities despite already having a full workload, often because they don't want to disappoint others or appear unhelpful. While being supportive is valuable, consistently accepting more work than you can realistically manage can increase stress and reduce the quality of your work. Whenever possible, be honest about your capacity. If you can't take on another task, explain your current priorities and discuss alternative solutions with your manager or colleagues.
You don't need an hour-long meditation session to reduce stress. Even a few minutes of intentional relaxation can help calm your body's stress response. For example, you could:
Take several slow, deep breaths.
Go for a short walk outside.
Stretch your shoulders and neck.
Pause for a few moments before moving to your next task.
Managing workplace stress doesn't stop when the working day ends. Recovery is essential for both your physical and mental wellbeing. Prioritise habits that allow your body and mind to recharge, such as getting enough sleep, exercising regularly, eating balanced meals, and making time for activities you enjoy. Spending time with family and friends can also provide valuable emotional support during stressful periods. The better you recover outside work, the more resilient you'll be when new challenges arise.
Many people try to cope with workplace stress on their own, but sharing your concerns with someone you trust can make a significant difference. Depending on the situation, this might be:
A trusted colleague.
Your manager.
A friend or family member.
A mental health professional.
Talking about stress doesn't mean you're unable to cope. Often, simply discussing what's happening can help you gain perspective, identify solutions, and feel less isolated.
If you've tried making changes but stress continues to affect your wellbeing, it may be time to seek professional support. Persistent workplace stress can increase the risk of anxiety, depression, and burnout if left unaddressed. Speaking with a therapist can help you understand what's maintaining your stress, develop healthier coping strategies, and build resilience for future challenges.
Evidence-based approaches such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based therapies have been shown to help many people cope with stress and improve their overall wellbeing. Seeking support early can often prevent stress from becoming more severe and help you regain a healthier balance between work and life.
Workplace stress is the physical and emotional response that occurs when the demands of work exceed a person's ability or resources to cope. While some pressure can help motivate us and improve performance, excessive or prolonged stress has the opposite effect. It's important to understand that stress is different from simply having a busy day. You can have a demanding job without experiencing chronic stress if you feel supported, have realistic expectations, and are able to recover between periods of pressure.
Stress becomes a problem when it is persistent and begins to affect your mental or physical health, your relationships, or your ability to do your job. Over time, ongoing stress in the workplace can increase the risk of anxiety, depression, burnout, and other health concerns. Recognising the difference between temporary pressure and long-term workplace stress is the first step towards making positive changes.
There isn't a single cause of workplace stress. Instead, it's usually the result of several factors building up over time. What feels manageable for one person may feel overwhelming for someone else, depending on their circumstances, support system, and coping strategies.
Some of the most common causes of workplace stress include:
Excessive workload or unrealistic deadlines.
Long working hours with little opportunity to recover.
Unclear expectations or constantly changing priorities.
Lack of control over your work or decision-making.
Difficult relationships with managers or colleagues.
Workplace bullying, harassment, or discrimination.
Job insecurity or organisational change.
Poor work-life balance and difficulty switching off after work.
Remote and hybrid working can also contribute to stress. While these arrangements offer flexibility, they can blur the boundaries between work and personal life, making it harder to disconnect at the end of the day.
Everyone experiences stress differently. Some people notice physical symptoms first, while others experience changes in their thoughts, emotions, or behaviour. Recognising work stress symptoms early can help prevent them from becoming more severe.
Work-related stress can affect the body in many ways, including:
Frequent headaches.
Muscle tension or back pain.
Fatigue, even after sleeping.
Difficulty sleeping or waking during the night.
Digestive problems.
Increased heart rate or feeling tense.
Stress often affects the way we think and feel. You may notice:
Feeling overwhelmed or unable to cope.
Increased irritability or frustration.
Persistent worry about work.
Difficulty concentrating.
Feeling emotionally drained.
Reduced motivation.
These emotional changes may also overlap with workplace anxiety, particularly if you find yourself constantly anticipating problems or worrying about making mistakes.
Stress can also influence everyday behaviours. Some common signs and symptoms of stress in the workplace include:
Avoiding certain tasks or meetings.
Procrastinating more than usual.
Making more mistakes than usual.
Withdrawing from colleagues.
Working longer hours but achieving less.
Taking fewer breaks or skipping lunch.
These patterns often develop gradually, making them easy to overlook. Paying attention to changes in your behaviour can help you recognise when stress is becoming more than just a busy week.
Many people believe they simply need to "push through" stressful periods at work. While this may seem manageable in the short term, ignoring ongoing stress can have long-term consequences for both your health and your performance.
Chronic stress has been linked to increased anxiety, sleep difficulties, reduced concentration, and a greater risk of burnout. It can also affect relationships with colleagues, reduce motivation, and make even routine tasks feel overwhelming.
Managing stress isn't about eliminating every challenge from your working life. Instead, it's about developing healthy ways to respond to pressure, recover after demanding periods, and recognise when you need additional support.
The strategies in the next section are based on psychological research and practical workplace wellbeing recommendations. They won't remove every source of stress, but they can help you feel more in control and better equipped to cope with the demands of work.
Many people experiencing work-related stress wonder whether they may have work-related stress rights or compensation. However, there is no standard or average payout for stress at work.
Compensation depends on several factors, including the country where you work, the specific employment laws that apply, the impact the stress has had on your health, and whether an employer failed in their legal duty to protect your wellbeing. If you believe your stress has been caused by unsafe working conditions, excessive workloads, bullying, or another issue that your employer has not addressed, it's important to seek advice from an employment lawyer, trade union, or the relevant government authority in your country. They can explain your rights and whether you may have grounds to make a claim.
Regardless of whether compensation is available, understanding how to reduce stress at work and seeking support early are important steps in protecting your wellbeing. Support from your employer, occupational health services, or a mental health professional can help you manage workplace stress and prevent symptoms from becoming more severe.
Reviewed by: Kevin Chapman, Leadership, Resilience & Performance Coach (ICF ACC, NLP, Physical Intelligence),
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