How to handle stress at work

27 Oct 2023

According to Mental Health UK’s 2025 Burnout Report, 34% of adults were ‘always’ or ‘often’ experiencing stress last year. This, along with 9 in 10 people experiencing high levels of stress and pressure in the last year, highlights how increasingly more people are becoming likely to experience burnout.

It is no secret that stress in the workplace is a common problem faced by many people across the UK.

Whether it's tight deadlines, overwhelming workloads, or difficult relationships with co-workers, stress can have a detrimental impact on your mental and physical health. It can also affect your personal relationships and even lead to long-term absences at work.

The reality is that stress can’t always be removed from the workplace, but the good news is that there are methods and coping mechanisms you can put in place to help you manage stress.

11 tips to help manage stress at work

1. Understanding stress

One of the most important things to do when trying to get a handle on your stress is to take the time to understand more about it. Learning about what can cause stress and what you can do to reduce it.

What causes stress at work?

There are several things that can cause stress at work, and it’s important to remember that it’s not always influenced by work-related issues. Some examples of things that can cause stress at work include:

Uncertainty about job security.
Exams.
Performance reviews.
Deadlines.
Too large of a workload or responsibilities.
Starting a new job.
Housing issues, including a lack of security or poor living conditions.
Moving house.
Relationship issues.
Mental and physical illnesses of yourself or others close to you.
Bereavement.

2. Organise your workload into a priority list

One of the top reasons for workplace stress is an overwhelming workload. To reduce this, it's essential to prioritise your tasks and focus on the most critical ones.

Don’t underestimate the power of a physical to-do list as well. Writing down your to-do list and prioritising jobs is a great way to alleviate any stress and help you approach your workload with a clear head. There are several online project management tools that can help you manage this, such as Trello and Asana.

You can also ask your manager to help guide you on what tasks take priority in line with certain deadlines.

Once you’ve got a clear view on exactly what you need to do, you can plan and manage your time effectively.

3. Learn to create boundaries

If you struggle saying ‘no’ to extra jobs, your workload will continue to increase, along with your stress levels. If you're feeling overwhelmed, don't be afraid to explain what tasks you are currently working on so that it’s clear. It's okay to prioritise your wellbeing and set boundaries that help you manage your workload effectively. If someone’s asking you to pick up extra work, you could say the following:

● “I would like to help you, but I’m already at capacity of what I can take on at the moment. Perhaps we can speak to management and see what they recommend?”
● “I really appreciate that you thought of me and enjoyed helping out last time, but I’ve got some tight deadlines and don’t have capacity right now. Let’s set up a call with management to see how we can all support one another.’’

4. Take regular breaks

Taking regular breaks and stepping away from the task at hand will help you recharge your batteries, manage those stress levels and reduce the risk of burnout. It’s good to physically take yourself out of the work situation to properly reset. If you can include some moderate exercise such as going for a walk, stretching or getting some fresh air, this will also help you relax and refocus.

5. Embrace mindfulness

Mindfulness is a skill that requires practice, but can help you reduce stress and enhance your overall wellbeing. Mindfulness involves being present in the moment and reflecting on your thoughts and feelings. You can practise mindfulness by meditating or simply taking a few deep breaths to help you relax and reduce stress.

If you find yourself in a stressful situation at work and you have the space or time, taking time to meditate and practise mindfulness can help you manage your emotions and refocus. Apps such as Headspace and Calm are great tools to get you started.

6. Get enough sleep

Sleep can influence how we react to stress and even contribute to stress levels. A lack of sleep can increase your cortisol levels, which is responsible for the body’s fight or flight reaction. The more sleep you have, the less amount of cortisol is released, meaning it’s easier to deal with those stressful situations in the workplace.

We’ve all been there before, where we’ve had a bad night’s sleep and felt like our patience and temper was wearing unusually thin the following day. To look after your physical and mental wellbeing, you should prioritise your nighttime routine and getting enough sleep each night to help you feel refreshed and ready to face the day. Avoiding too much screen time before bed, regularly exercising, going to bed at a consistent time, and limiting your caffeine intake late in the day are some ways to help you get a healthy sleep.

7. Exercise and stay active

Regular exercise has direct stress-releasing benefits, as physical activity pumps the feel-good hormone, endorphins, around your body. From walking the dog to weightlifting, or even gentle stretching, moving your body can help you relax, reduce tension and improve sleep.

You may even find that this type of stress-release is a form of meditation in motion. During a run, a game of football, or even a stroll around the block, you may find you’ve forgotten all the day’s worries and you're in a more balanced mindset. There are also a wide range of benefits for your physical health.
Try to incorporate physical activity into your daily routine, such as going for a walk during your lunch break or making time to go for a run. You could block the time out in your calendar, so that it is protected and scheduled into your routine.

8. Build supportive relationships

Having friendly faces you can trust at work is another way to manage stress levels. The saying goes, ‘a problem shared is a problem halved’ and when you have colleagues you can trust, you can share problems or challenges you’re facing. They may even be able to advise you on how to approach them.

This relationship should be a two-way street - you should make sure your colleagues can trust and confide in you as well. You may find solutions to your own challenges through these shared experiences. Building a support system in the workplace is a great way to navigate stressful situations.

9. Set realistic goals

If you’re someone that puts a huge amount of pressure on yourself and you set yourself unrealistic targets that are difficult to meet, then you may be placing yourself under a significant amount of stress.

Instead, set achievable goals that are in line with your abilities and resources. This approach will help you feel more in control and reduce the stress associated with unattainable goals.

10. Adopt a positive mindset

It is easy to get into a negative mindset when the going gets tough at work, but negative thinking may make situations even more stressful. Practising positive thinking and becoming more optimistic can help you reframe negative thoughts and handle those everyday stresses much more effectively.

If you are going through a difficult period, positive thinking might take a little bit of practice. Positive affirmations is a method that helps you focus on the good that is going on around you, instead of the negative. It helps adjust your thought patterns by telling yourself, for example, ‘I am confident in my abilities’, ‘today is going to be a good day’, ‘I am lucky to work with understanding colleagues’.

When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way.

11. Seek professional help

If workplace stress is impacting your mental or physical health, seek professional help. Talk to your manager or HR department about support available, such as counselling or employee assistance programmes.

How to handle stressful situations at work

It can be difficult identifying how to handle stressful situations at work, however, it’s important to communicate and find solutions before experiencing burnout because of high-stress situations. A few things you can do, include:

Asking your manager or supervisor for help - Discuss your workload and possible realistic targets that can help to reduce stress relating to significant workloads.
Finding ways to better manage your time - You may be trying to do too much at once. Finding ways to split your time and workload effectively can improve productivity and decrease stress.
Rewarding your achievements - Rewarding yourself for completing tasks can change your mindset from negative to positive, enabling you to take a more positive approach toward work, in turn decreasing your stress levels. You could read a book, take a break or talk to colleagues as a reward for completing tasks.
Being realistic - You can’t always complete every task within its predicted time frame. Some things can take a little longer or be a little more complicated than others. Be realistic about what you can complete in a day, week, and month, and allow time for breaks to boost productivity.

How to maintain a healthy work-life balance

A poor work-life balance can contribute to significant amounts of stress. Here are a few ways you can create a healthy work-life balance:

Take short breaks - Taking short breaks throughout the day, along with a minimum of half an hour for your lunch break, will allow you to take mental breaks from work and screens, helping to reduce headaches and stress levels.
Take annual leave - It’s important to take your annual leave, as this allows you to properly switch off from work and take the breaks you deserve. Whether you take long weekends or weeks at a time, taking your annual leave allows you to come back to work refreshed.
Make improvements to your life outside of work - Focus on building and nurturing relationships outside of work. Perhaps join clubs or test out new activities as increased exercise can reduce stress levels and help you regain a better work-life balance.
Create end-of-day habits - End-of-day habits allow you to feel prepared for the next day and clear your mind. Start by tidying your workspace and writing a to-do list for tomorrow.

Managing stress at work is essential for maintaining both productivity and wellbeing. By adopting healthy habits individuals can better navigate workplace challenges and prevent burnout. If you need further support, we offer tailored employment and health services designed to help you thrive - personally and professionally.

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