Work-Related Stress

Work can provide income, routine, purpose, social contact and a sense of achievement. But it can also become a significant source of pressure.

A difficult week at work does not necessarily mean you are experiencing a serious problem. Most people have periods when work feels stressful.

But when pressure continues, feels difficult to manage or starts affecting the rest of your life, it may be time to look at what is happening.

What can cause stress at work?

Work-related stress is not always about simply having too much work.

You might be dealing with:

• an increasing or unrealistic workload
• tight deadlines
• long or unpredictable hours
• unclear responsibilities
• difficult relationships with colleagues or managers
• organisational change or uncertainty
• worries about redundancy or job security
• feeling unsupported
• having little control over how you work
• dealing with difficult customers, clients or situations
• trying to balance work with caring or family responsibilities
• starting a new role or taking on additional responsibility
• feeling that you can never properly switch off

Sometimes several smaller pressures build up rather than there being one obvious cause.

What might I notice?

Stress can affect people differently.

You may notice changes in the way you think, feel or behave.

For example:

• worrying about work outside working hours
• feeling irritable or impatient
• finding it difficult to concentrate
• making more mistakes than usual
• struggling to make decisions
• losing motivation
• feeling tense or on edge
• avoiding particular tasks or people
• checking emails or messages repeatedly
• finding it difficult to switch off
• sleeping badly
• feeling tired before the working day has even started

You might also experience physical symptoms such as headaches, muscle tension or an unsettled stomach.

Not every symptom is necessarily caused by stress, so persistent or concerning physical symptoms should not simply be assumed to be work-related.

When work follows you home

One sign that work pressure may be affecting your wider wellbeing is when the working day seems to continue in your head after you have finished.

You might replay conversations, think about tomorrow’s workload or check messages because you are worried about what you might miss.

This can reduce the opportunity to recover between working days.

Try noticing:

When does my working day actually end?

For some people, creating a simple end-of-day routine can help.

That might mean writing tomorrow’s priorities down, closing work applications, putting equipment away or taking a short walk before moving into the rest of the evening.

The aim is to create a clearer boundary between work time and your own time where your circumstances allow.

Identify what is actually causing the pressure

When everything feels stressful, it can help to be more specific.

Ask yourself:

What is the biggest source of pressure at the moment?

Is it the amount of work?

A particular relationship?

Uncertainty?

A deadline?

Lack of support?

Something happening outside work that is making work harder to manage?

Different problems may need different responses. Identifying the source can make the situation feel less like one enormous problem.

What can I do about work-related stress?

There may not be one quick solution, particularly when some of the causes are outside your control.

Small practical steps can still help.

You could:

• identify your most important priorities
• break large tasks into smaller steps
• take the breaks available to you
• avoid repeatedly checking work messages outside working hours where possible
• discuss competing priorities rather than trying to complete everything at once
• ask for clarification when responsibilities are unclear
• speak to someone you trust about what is happening
• consider whether support is available through your employer

If workload is the problem, simply trying to work faster or for longer may not solve it.

Sometimes the issue that needs addressing is the workload itself.

Speaking to someone at work

If work pressure is becoming difficult to manage, you might consider speaking to your manager, HR team or another appropriate person at work.

Before the conversation, it can help to identify:

• what is causing the difficulty
• how long it has been happening
• how it is affecting your work
• what you have already tried
• what practical change or support might help

You do not have to arrive with every solution.

Explaining the problem clearly can be a useful starting point.

When work stress is affecting your wellbeing

If work is regularly affecting your sleep, mood, relationships or ability to function outside work, it may be worth seeking additional support.

You could speak with your GP or an appropriate mental-health professional if you are concerned about how you are feeling.

Your employer may also provide wellbeing support, occupational health or an employee assistance programme.

Work can sometimes be demanding.

But feeling under pressure every day should not simply become something you assume you have to live with.

6.2: How to Recognise Burnout

6.3: Stress or Burnout, What’s the Difference?

6.4: Feeling Overwhelmed at Work

6.7: Managing Workload Pressure

6.11: Supporting a Colleague Who Appears to Be Struggling

2.2: What Are the Signs of Stress?

2.7: Practical Ways to Reduce Everyday Stress

General information only. This is not a diagnosis or a substitute for professional healthcare advice.