Work is a big part of our lives, but when stress levels get too high, it can take a serious toll on mental health. Whether it’s tight deadlines, heavy workloads, or an unsupportive work environment, work-related stress is a growing problem. Studies show that prolonged stress can lead to anxiety, depression, and burnout, affecting both personal and professional life.
While some level of stress is normal, constant pressure can lead to mental and physical exhaustion.
The good news? There are ways to recognise the signs of work stress and develop strategies to manage it, helping you maintain a healthier balance between work and well-being:
- Signs of work-related stress and burnout
- Work stress and its impact on mental health: Our FAQ
- Healthy coping strategies for work stress
- The role of workplaces in supporting mental health
- How to minimise the affect stress has on your mental health
Signs of work-related stress and burnout
Many people ignore the early warning signs of workplace stress, pushing through until they reach burnout. But recognising these signs early can help prevent long-term mental health struggles. Here are some key indicators to watch out for:
- Constant exhaustion: Feeling drained at the end of the day, even after a full night’s sleep, is a common sign of work-related stress. Mental and emotional fatigue can make even simple tasks feel overwhelming.
- Decreased productivity and motivation: Struggling to concentrate, missing deadlines, or feeling unmotivated can indicate stress overload. When stress builds up, it becomes harder to focus, leading to a drop in productivity and job satisfaction.
- Emotional detachment and irritability: Feeling disconnected from colleagues or emotionally distant from your work is a red flag for burnout. Increased irritability, frustration, or lack of enthusiasm for tasks you once enjoyed are also common.
- Physical symptoms: Stress doesn’t just affect the mind—it impacts the body too. Frequent headaches, muscle tension, stomach issues, or trouble sleeping can all be signs that work-related stress is affecting your health.
- Increased anxiety and overwhelm: Feeling constantly on edge, panicked, or overwhelmed can indicate that work stress is getting out of control. If the idea of checking emails or going to work fills you with dread, it’s time to take action.
Work stress and its impact on mental health: Our FAQ
What are the common causes of work stress?
Work stress can stem from heavy workloads, tight deadlines, lack of control, job insecurity, or an unsupportive work environment. Workplace conflicts, long hours, and poor work-life balance can also contribute to chronic stress and burnout.
How do I know if I’m experiencing work-related burnout?
Signs of burnout include constant exhaustion, reduced motivation, difficulty concentrating, irritability, and feeling emotionally detached from your work. Physical symptoms like headaches, muscle tension, and trouble sleeping can also indicate burnout.
What are some effective ways to manage work stress?
Managing work stress involves setting boundaries, taking regular breaks, practising time management, and engaging in stress-reducing activities like exercise or meditation. Speaking to a manager about workload concerns and seeking professional support when needed can also help.
How can I set boundaries between work and personal life?
Try to avoid checking emails after work hours, create a dedicated workspace (if working remotely), and schedule regular downtime. Communicating with colleagues about your availability and taking proper lunch breaks can also reinforce healthy boundaries.
How can employers support employees’ mental health?
Companies can support mental health by offering flexible work arrangements, promoting open discussions about well-being, providing mental health resources, and ensuring workloads are realistic. A positive workplace culture that encourages breaks and stress management helps prevent burnout.
Healthy coping strategies for work stress
Managing work-related stress isn’t about eliminating all pressure—it’s about building resilience and creating healthier habits. Here are some practical ways to reduce stress and avoid burnout:
- Prioritise time management: Having too much on your plate can lead to constant overwhelm. Break tasks into manageable chunks, use a to-do list or planner, and set realistic deadlines. Learn to delegate when possible to reduce unnecessary stress.
- Take regular breaks: Stepping away from your desk, even for just five minutes, can help clear your mind. Try the Pomodoro technique (working for 25 minutes, then taking a short break) to maintain focus without overloading your brain.
- Set work-life boundaries: Avoid checking emails after work hours and resist the urge to bring work home. If you work remotely, create a clear separation between work and personal life by having a dedicated workspace.
- Incorporate stress-reducing activities: Exercise, meditation, deep breathing, or even a quick walk can help lower cortisol levels (the stress hormone). Find activities that help you unwind and recharge.
- Seek support: Talking to a colleague, manager, or mental health professional can help lighten the burden. If your workload is too high, discuss it with your employer—there may be solutions available.
The role of workplaces in supporting mental health
While individuals can take steps to manage stress, employers also play a crucial role in supporting mental well-being. Companies that prioritise mental health create a more productive, engaged, and healthier workforce. Here’s how workplaces can make a difference:
- Flexible work arrangements: Allowing remote work, flexible hours, or mental health days can help employees maintain a better work-life balance.
- Encouraging open conversations: A workplace culture that promotes mental health discussions without stigma helps employees feel safe and supported.
- Mental health programs and resources: Providing access to counselling services, stress management workshops, or mental health days shows that employers value their employees’ well-being.
- Realistic workloads and expectations: Overworking employees leads to burnout. Companies should regularly assess workloads and encourage reasonable expectations to prevent excessive stress.
How to minimise the affect stress has on your mental health
Work stress is unavoidable, but when it becomes chronic, it can seriously impact mental and physical health. Recognising the signs early and using healthy coping strategies can help prevent burnout and create a healthier approach to work.
Employers also have a role to play in making workplaces more mental health-friendly by fostering a culture of support, setting realistic expectations, and offering flexibility. Prioritising work-life balance isn’t a luxury: It’s essential for long-term well-being.
What are our takeaways from today’s article?
- Take breaks regularly and whenever you need them
- Set boundaries and protect your emotional and cognitive resources
- Don’t hesitate to ask for support when you need it
- Discuss flexible work arrangements with your supervisors
- Be open about mental health discussions
- Communicate clearly if you are feeling overwhelmed regularly
- Take your work-life balance seriously
- Meet friends and family outside of work and exercise if you can
If you’re feeling overwhelmed, remember: Your mental health matters just as much as your work responsibilities.
