Work-related stress

Many people experience work-related stress at some point. It can affect how you think, feel and behave.

Learn how to spot the signs, manage work-related stress and find help and support.

What are the signs and symptoms of work-related stress?

If you're feeling stressed at work, you may notice changes in your emotions, thoughts or behaviour.

Here are some of the ways it can affect you.

Emotions

feeling withdrawn
losing motivation
feeling less confident
feeling more tearful, sensitive or aggressive

Thoughts

jumping to conclusions without having all the facts
finding it hard to see things positively
making problems feel much bigger than they are
automatically jumping to the worst-case scenario
blaming yourself when things go wrong

Behaviour

avoiding certain tasks
working longer hours or weekends
working during holidays
taking more time off work

How can I manage stress at work?

There are practical things you can do to manage stress at work. Some may help you deal with what’s causing the stress, while others can help you cope with how it makes you feel.

Work out what you find stressful

Try to understand what's causing stress as it can help you decide what to do next.

Questions to ask yourself:

do you have too much to do?
do you feel like there isn't enough time?
is there a lot of change or uncertainty?
are you finding relationships with colleagues difficult?

If it helps, write down what was happening when you started to feel stressed. This can help you understand whether certain situations, people or tasks are affecting you.

Focus on what you can change

Once you know what’s making you feel stressed, think about what you can change and what you cannot.

For example, you may not be able to change a colleague’s personality or behaviour. But you may be able to:

change how you respond
set boundaries
ask your manager for support

If you're worried about something outside of your control, such as redundancy, getting advice about your rights and options may help.

See things differently

The way we see a situation can affect how we feel.

These questions can help you change the way you look at situations:

is there another way to look at this?
can I learn from this situation?
could this person be going through something difficult outside of work?
what 3 things am I grateful for today?

This does not mean ignoring a difficult situation. It can help you think more clearly and decide what to do next.

Talk to someone you trust

Talking about how you feel can make a difficult situation feel more manageable. You could speak to:

your manager
a colleague you trust
your workplace wellbeing or HR team
a friend or family member

If work is causing stress, your manager may be able to help you agree priorities, adjust your workload or find other ways to support you.

Set boundaries

Boundaries are limits you set to protect your time, energy and wellbeing.

This is especially important if you work from home. You could:

take breaks
finish work on time
say no when you already have too much to do
switch off work notifications outside your working hours
agree on realistic deadlines and workloads
keep your workspace separate from where you relax, if possible

Calm yourself when you feel stressed

Taking a few slow, deep breaths can help you feel calmer. Follow these steps to try a breathing exercise called belly breathing.

If you can, sit in a comfortable chair or lie down.
Put one hand on your tummy and one hand on your chest.
Close your mouth and breathe in slowly through your nose.
Notice your tummy gently rise as it fills with air.
Breathe out slowly and gently through your mouth.
Repeat this 3 times.

Slow deep breathing can help slow your heart rate and relax your body. You can also use it before situations that might make you feel anxious or nervous, like a meeting or an interview.

You can also try our beginners' guide to meditation to feel calmer, which includes a video to help you get started.

Build resilience

Resilience is your ability to cope with challenges and adapt when things are difficult.

You can build your resilience by:

thinking about what helped you in the past. Is there something you could try again?
looking for practical ways to deal with a problem. Ask yourself:
- is there something you can do differently?
- would it help to wait until tomorrow or next week before dealing with a situation?

Take care of yourself

Looking after yourself can help you manage the effects of stress. You could try:

short breaks during the working day
a walk before, during or after work
breathing exercises when you feel overwhelmed
simple stretches whenever you can
healthy lunches you'll enjoy eating

You do not need to try everything at once. Start with one small change that feels manageable.

What is burnout?

Burnout is physical and emotional exhaustion. It can drain your energy and motivation, affecting your work, wellbeing and relationships. It may also increase your risk of anxiety and depression.

What is the difference between burnout and stress?

Burnout can be caused by long-term stress, but they are not the same.

Stress often feels like too much. You may feel overwhelmed by pressure and responsibilities but still believe things will improve once you get them under control.

Burnout can feel like you have nothing left to give. You may feel empty, exhausted and detached, with little motivation or hope that things will change.

It can develop gradually, so you may not notice it straight away.

Symptoms of burnout

feeling tired and drained
losing motivation
feeling helpless or detached
becoming more negative
withdrawing from others
struggling to get things done
changes to your sleep or appetite

How to recover from burnout

Burnout can take time to recover from. It’s important to deal with what is causing it, not just the symptoms.

If burnout is affecting your daily life or mental health, talk to a GP or contact NHS talking therapies.

You can also use cognitive behavioural therapy to change negative or unhelpful thoughts.

Help and support for mental health in the workplace

These organisations offer advice and support to help you manage stress and at work.

Work-related stress