Managing Stress at Work: Practical Strategies for a Healthier Workplace
In today’s fast-paced work environment, stress, anxiety, and burnout are more than occasional concerns — they’re critical issues that can impact employee wellbeing, productivity, and overall business performance.
According to the Health and Safety Executive (HSE), around 4,940 per 100,000 workers in the UK suffer from work-related stress, anxiety, or depression — a figure that has surpassed pre-pandemic levels from 2018/19. Stress-related conditions now account for 46% of all work-related ill health and nearly 16.4 million of the 29.6 million working days lost in 2023/24.
With mental health now firmly on the workplace agenda, it’s essential for both employers and employees to recognise the causes of workplace stress and adopt proactive strategies to manage it effectively.
Why Managing Work Stress Matters
Beyond absenteeism, chronic stress can result in high staff turnover, poor morale, reduced engagement, and increased errors or accidents. On the other hand, businesses that prioritise mental wellbeing benefit from healthier, happier, and more resilient teams.
Recent findings from a 2025 UK Government report show that stress management training significantly improves job satisfaction, staff retention, and overall performance. It’s a win-win approach that boosts both individual wellbeing and organisational success.
How to Manage Stress at Work: Practical Tips
1. Open Up the Lines of Communication
Employers must foster an environment where staff feel safe discussing their mental health. Regular check-ins, anonymous surveys, and open-door policies can help identify stress early before it leads to burnout. Managers should be trained to spot signs of distress and offer appropriate support.
2. Set Healthy Work-Life Boundaries
Whether working remotely or in the office, it’s easy for professional responsibilities to bleed into personal time. Define clear working hours and give yourself permission to disconnect. Avoid checking emails after hours and make time for rest and hobbies.
3. Introduce Routine and Structure
Block out time in your diary for non-work activities like hobbies, family time, or exercise. Having something to look forward to outside of work helps restore balance and adds joy to your day.
4. Use Mindfulness Techniques
Yoga, meditation, and deep-breathing exercises are proven tools to lower stress levels by calming the nervous system. Try guided meditations or apps like Headspace or Calm if you're just starting out.
5. Manage Time Effectively
Stress often stems from feeling overwhelmed. Prioritise your workload using tools like the Eisenhower Matrix or time-blocking techniques. Breaking large tasks into smaller, manageable actions can help you feel more in control.
6. Focus on Healthy Living
Good physical health supports mental resilience. Avoid overconsumption of caffeine, alcohol, or sugary snacks. Eat balanced meals, stay hydrated, and make time for movement.
Top Tip: A brisk 20-minute walk can do wonders for your mood and energy levels.
7. Don’t Skimp on Sleep
Sleep deprivation intensifies stress, lowers concentration, and increases emotional reactivity. Aim for 7–9 hours of sleep each night and create a calming evening routine to help you unwind.
8. Take Breaks and Holidays
Regular holidays and short breaks during the workday give your mind a chance to reset. Even a weekend getaway or a walk in a local park can recharge your energy and perspective.
9. Do What Makes You Happy
Spend time doing things that bring you joy — painting, reading, cooking, gaming, or gardening. These "feel-good" activities help release dopamine and reduce stress levels significantly.
10. Stay Socially Connected
Spending time with friends, colleagues, and loved ones fosters emotional support. Social interaction triggers the release of oxytocin — the “bonding hormone” that helps combat stress and loneliness.
Identifying Your Stress Triggers
Everyone experiences stress differently. Common triggers include unrealistic deadlines, unclear expectations, lack of recognition, or difficult relationships at work. Keeping a stress journal for a week can help pinpoint patterns and guide solutions.
Smarter, Not Harder: Rethinking Productivity
Working longer hours doesn't always mean getting more done. Focus on productivity, not presenteeism. Learn to delegate, say "no" when needed, and automate repetitive tasks where possible. Break your day into focus blocks and reward yourself for completing tasks, no matter how small.
Ask for Help – You’re Not Alone
If you feel overwhelmed, speak to someone — whether it’s a trusted colleague, HR, or a mental health first aider. Many employers now offer employee assistance programmes (EAPs) that provide confidential support.
A simple conversation can make a big difference.
Good Stress vs Bad Stress
Not all stress is harmful. In fact, a little pressure can help you meet deadlines and perform at your best. The key is learning to distinguish between helpful, motivating stress and chronic, unmanageable stress that leads to burnout.
Looking for a Healthier Career Fit?
If workplace stress stems from a poor job fit or toxic culture, it may be time to explore a new opportunity. Whether you're seeking remote, hybrid, temporary, or permanent roles — we can help. Check out our latest vacancies or speak with a specialist for personalised support.
Final Thought
Stress is a part of life — but unmanaged stress doesn’t have to be. With the right strategies and support systems in place, employees and employers can create a thriving, mentally healthy workplace.