Stress on Worklife

Stress is common in our daily lives, and the workplace is one of its major sources. A certain amount of pressure may motivate you to complete tasks and achieve your goals. However, excessive or prolonged stress can affect your physical and psychological well-being, interfere with personal relationships, and reduce productivity.

Although you may not be able to control every situation at work, there are practical steps you can take to manage stress. Employers also have an important role in creating healthier working environments and addressing the causes of work-related stress.

What Is Workplace Stress?

Workplace stress occurs when job demands become difficult to manage with the time, energy, resources, and support available.

It may result from excessive workloads, unclear responsibilities, poor communication, job insecurity, or insufficient support from colleagues and managers.

These conditions are known as psychosocial risk factors. When left unaddressed, they can negatively affect employees’ mental health and work performance. The World Health Organization’s guidance on mental health at work explains how workplace conditions can influence psychological well-being.

Common Causes of Work-Related Stress

Workplace stress can develop for several reasons, including:

1. Work overload: Too many assignments, tight deadlines, and long working hours can leave you feeling overwhelmed.

2. Unclear expectations: Uncertainty about responsibilities and frequently changing instructions can create confusion and frustration.

3. Difficult workplace relationships: Bullying, conflicts with colleagues, and unsupportive management can make the workplace emotionally challenging.

4. Job insecurity: Concerns about employment, financial responsibilities, and career development can increase stress.

5. Poor work-life balance: Regular overtime and work notifications during personal time can reduce opportunities for rest and relaxation.

6. Insufficient resources: Inadequate equipment, limited control over decisions, and a lack of recognition can contribute to workplace stress.

Identifying your stress triggers is the first step towards deciding which problems you can address yourself and which require support from your organisation.

For additional information, read the WHO’s guidance on psychosocial risks and mental health at work.

Signs of Work Stress

Work-related stress can affect your physical health, emotions, thoughts, and behaviour. Common signs include the following.

Physical Signs

• Headaches or muscle tension.
• Tiredness and low energy.
• Difficulty sleeping.
• Changes in appetite.

Emotional and Psychological Signs

• Frequent worry about work.
• Irritability or mood changes.
• Difficulty concentrating.
• Feeling overwhelmed by responsibilities.

Behavioural Signs

• Procrastinating or missing deadlines.
• Withdrawing from colleagues and family members.
• Making more mistakes than usual.
• Relying on smoking, alcohol, or unhealthy eating habits to cope.

These signs may have other causes, too. If they persist or interfere with your daily life, consider seeking professional advice.

Workplace Stress vs Burnout

Workplace stress and burnout are related, but they are not the same.

Workplace stress refers to the strain that occurs when job demands feel difficult to manage. It may be temporary or ongoing.

Burnout is associated with chronic workplace stress that has not been successfully managed. According to the World Health Organization’s definition of burnout, it has three main characteristics:

• Exhaustion: Feeling physically and emotionally drained.
• Mental distance or cynicism: Developing an increasingly negative or detached attitude towards your job.
• Reduced professional efficacy: Feeling less effective or capable at work.

The WHO classifies burnout as an occupational phenomenon rather than a medical condition in itself. Persistent exhaustion and increasing detachment from work should be taken seriously.

Healthy Coping Strategies for Work-Related Stress

Although you may not be able to change every workplace demand, healthy coping strategies can help you manage pressure.

1. Identify Your Stress Triggers

Recognise the situations that make you feel stressed, such as approaching deadlines, difficult conversations, or competing priorities. Identifying these patterns can help you prepare and respond more effectively.

2. Choose Healthy Habits

Avoid relying on smoking, alcohol, or unhealthy eating habits to cope with stress. Instead, practise regular physical activity, eat balanced meals, maintain a consistent sleep schedule, and try relaxation techniques. Taking short breaks during the workday can also help.

3. Build Positive Workplace Relationships

Supportive relationships with colleagues can make challenging situations easier to manage. Communicate respectfully, seek clarification when responsibilities are unclear, and ask for assistance when necessary.

If you experience bullying or harassment, consider documenting the incidents and following the appropriate workplace reporting procedures.

4. Maintain a Healthy Work-Life Balance

When possible, establish reasonable working hours and make time for your family, hobbies, and personal interests. Limiting work-related messages outside working hours can also help you disconnect and relax.

Read our guide on maintaining a healthy work-life balance for more practical suggestions.

5. Ask for Support

Discuss workplace difficulties with a trusted colleague, supervisor, or human resources representative. Friends, family members, and mental health professionals can also provide valuable support when stress becomes difficult to manage.

Managing Workload and Priorities

Organising your workload can make demanding days more manageable. The following strategies may help:

• Prioritise tasks: Make a list of your responsibilities and identify the most urgent and important tasks.
• Break tasks into smaller steps: Divide large assignments into achievable activities to make them easier to complete.
• Set realistic goals: Consider your available time and resources before committing to deadlines.
• Take regular breaks: Give yourself time to rest before returning to demanding tasks.
• Communicate about workloads: If you have more work than you can reasonably complete, discuss priorities and deadlines with your manager.

Remember that planning can improve your daily routine, but it cannot solve an unrealistic workload on its own.

The Role of Employers in Preventing Workplace Stress

Workplace stress is not solely an individual responsibility. Employers also need to address the conditions that contribute to psychological strain.

They can help by:

• Establishing clear roles and realistic expectations.
• Reviewing workloads, staffing levels, and deadlines.
• Providing appropriate resources and support.
• Encouraging respectful communication.
• Addressing bullying and discrimination.
• Giving employees reasonable control over their tasks.

The Health and Safety Executive’s guidance on managing work-related stress explains how organisations can assess and address factors such as workload, employee control, workplace relationships, support, and role clarity.

When to Seek Professional Support

Temporary stress may ease when a difficult situation passes. However, professional support may be helpful when:

• Stress continues over time.
• It affects your sleep, physical health, or relationships.
• You struggle to manage everyday responsibilities.
• You experience persistent anxiety, low mood, or emotional exhaustion.

A qualified mental health professional can help you understand your symptoms, identify possible causes, and explore appropriate coping strategies.

For more information, read our guide to mental health symptoms and when to seek help or learn about the psychological therapies available at Ahana Hospitals.

Seeking professional assistance is a positive step towards protecting your mental well-being.