How to Manage Workplace Stress: Tips for a Calmer Mind and Better Wellbeing

Workplace stress is something nearly everyone experiences at some point, and managing it can be challenging. From tight deadlines to heavy workloads and day-to-day tasks that feel overwhelming, stress can be triggered by many workplace factors. 

A recent HSE report indicated that 1.8 million workers in Great Britain experienced work-related ill health in 2022/23, with approximately 875,000 cases attributed specifically to stress, depression, or anxiety.

When you’re feeling stressed, facing the task that caused it is often the last thing you want to do! The good news is there are effective ways to reduce workplace stress without making major life changes. 

Here, we’ll explore how stress impacts us physically and mentally, what causes workplace stress, and the steps you can take if you feel overwhelmed at work.

What is Workplace Stress?

Workplace stress is a state of mental or emotional strain or tension resulting from demanding or adverse work conditions. It’s the body’s reaction to feeling under pressure, particularly in situations where responsibilities feel overwhelming. While some stress can motivate us to be productive, chronic workplace stress can harm both our health and overall wellbeing.

The Causes and Types of Workplace Stress

Workplace stress has several causes, and understanding these can be helpful in managing your reactions. Stress can be categorised into three main types: acute, episodic acute, and chronic stress.

• Acute Stress: This is short-term stress that comes from immediate pressures or challenges, such as meeting a tight deadline or giving a big presentation. It’s intense but temporary, and most people recover quickly.
• Episodic Acute Stress: People who frequently face acute stress may develop episodic acute stress. This can be due to constantly experiencing high demands at work, tight deadlines, or taking on too much responsibility without sufficient breaks. Those who feel perpetually rushed or overburdened are more likely to experience episodic acute stress.
• Chronic Stress: Chronic stress builds up over long periods and can occur when workplace pressures are unrelenting. It might stem from prolonged workload imbalances, lack of job security, or ongoing issues with colleagues. Chronic stress is particularly harmful, as it impacts both mental and physical health in lasting ways.

Understanding these types of workplace stress and what causes them can be the first step in finding ways to manage stress effectively.

Physical and Mental Effects of Workplace Stress

Workplace stress doesn’t just affect our minds—it impacts our bodies too. Here’s how stress manifests in different areas of health:

• Cardiovascular System: Chronic workplace stress can increase blood pressure and heart rate, putting strain on the heart. Long-term stress is even linked to increased risk of heart disease.
• Immune System: Stress weakens the immune system, making us more vulnerable to colds, infections, and illnesses. People experiencing prolonged stress often notice they feel run down or get sick more frequently.
• Digestive System: Stress can also lead to digestive issues, including stomach aches, nausea, and changes in appetite. Over time, this can lead to problems like irritable bowel syndrome (IBS) and other digestive conditions.
• Mental Health: Workplace stress is strongly linked to mental health challenges such as anxiety, depression, and burnout. High stress levels can also contribute to fatigue, mood swings, and lowered self-esteem, which can affect both personal and professional relationships.

Knowing the physical and mental effects of workplace stress can help you recognise when it’s time to address the issue and explore ways to reduce stress.

➡️ Bonus reading: Burnout at Work for Disabled Employees

Coping with Workplace Stress

Now that we understand the types, causes, and effects of workplace stress, let’s look at some effective ways to manage it.

1. Split up big tasks

If you have a big task to complete, try breaking it down into several small tasks. Having one large project can seem overwhelming, leading us to procrastinate or avoid the task altogether, making things worse. So, break your workload into more manageable chunks that are easier to deal with emotionally as well as physically. 

2. Take some time out

Take a break from work after lunch or during your coffee break to help you feel refreshed and ready to take on the afternoon ahead of you. Finding a quiet place where you can gather your thoughts could benefit you. You may find that having taken some time to clear your head, the task in front of you is a lot less daunting and seems more manageable. 

3. Use deep breathing techniques

If someone is stressed, one of the first things we tell them is “just take a breath”. Breathing can be very calming, and it’s scientifically proven that taking deep breaths lowers blood pressure and heart rate and reduces stress. 

4. Think about the positives

Think about what you are good at. What do you enjoy about your job? What have you already achieved today, this week or in the last month? We all have different skills and qualities that make us unique. Take the time to think about what these positive things are concerning your work. Maybe it’s something small or insignificant but if this is getting lost under pressure, remind yourself of how great you’re doing! 

5. Don’t be afraid to ask for help

If you think your stress is becoming too much, don’t be afraid to speak up and let someone know how you’re feeling. Your employer will have a duty of care towards you, so if they find out that one of their employees is suffering from high levels of stress in the workplace, they should take the correct steps to help you. 

6. Talk to someone about it

Sometimes we can feel like no one else is experiencing the same problems as us and that nobody would understand or believe what we’re going through. So, if you don’t feel comfortable talking to your boss about how stressed you are, then try speaking with a colleague instead who may be able to help. 

7. Plan ahead  

If you have a busy week coming up, give yourself enough time to prepare for it. If you’re feeling overwhelmed about the tasks ahead of you, use your lunch break or free moments during the day to plan out how best to tackle each task and write down what needs doing so that when work is hectic, this can be easily referred back to. 

Final Thoughts

Workplace stress is a common challenge, but it doesn’t have to control your life. By breaking down tasks, practising self-care, and reaching out for support when you need it, you can build resilience and find effective ways to manage stress in your work life. 

Remember that reducing stress is a process, so take things one step at a time—and know that support is available if you need it. If you’re looking for low-stress jobs, check out our dedicated pages:

• Low-Stress Jobs in the UK
• Low-Stress Jobs for Autistic Adults
• Low-Stress Jobs for MS Patients

For more information on dealing with workplace stress, visit our Help and Advice page or contact us directly.