Handling stress at work is an increasingly important skill as workloads grow, expectations shift, and boundaries between work and personal life become less clear.
While some level of pressure can be motivating, ongoing or unmanaged stress can affect mental health, physical wellbeing, and job performance.
Work-related stress does not indicate weakness or lack of ability. It is a common reaction to ongoing demands, limited control, unclear roles, or insufficient support.
Learning how to recognise stress early and respond with practical strategies can help protect wellbeing and support long-term effectiveness at work.
What Is Work-Related Stress?
Work-related stress occurs when job demands exceed a person’s ability to cope over time. According to psychological and public health research, stress becomes harmful when it is persistent and leaves little opportunity for recovery.
Common contributors include excessive workloads, tight deadlines, lack of role clarity, interpersonal conflict, job insecurity, and limited control over how work is done.
When these pressures persist without adequate support, stress can accumulate, affecting both health and performance.
Common Signs of Stress at Work
Stress often shows up gradually and can be easy to overlook. Common signs include changes in emotional state, thinking patterns, behaviour, and physical health.
People experiencing work-related stress may notice:
- Difficulty concentrating or making decisions
- Irritability, frustration, or feeling overwhelmed
- Ongoing fatigue, even after rest
- Changes in sleep or appetite
- Headaches, muscle tension, or stomach discomfort
- Reduced motivation or withdrawal from colleagues
Recognising these signals early allows individuals to take action before stress becomes more severe.
How Stress Affects Work Performance and Wellbeing
Prolonged stress does more than create discomfort. Research shows that ongoing stress can impair memory, attention, problem-solving, and emotional regulation, affecting both work performance and daily functioning.
Over time, this can lead to reduced productivity, increased errors, strained workplace relationships, and higher absenteeism.
Chronic stress is also associated with increased risk of anxiety, depression, burnout, and physical health conditions such as high blood pressure and heart disease.
Addressing stress early supports both personal wellbeing and sustainable work performance.
Practical Ways to Cope With Stress at Work
Handling stress at work effectively involves small, consistent changes rather than drastic solutions. The following strategies are evidence-based approaches drawn from psychological and public health guidance.
1. Set Clear Boundaries and Priorities
Unclear expectations often increase stress. Clarifying priorities, deadlines, and responsibilities can reduce mental overload.
This may include:
- Breaking tasks into manageable steps
- Identifying what genuinely needs immediate attention
- Setting realistic limits around availability, especially outside work hours
Learning to say no or negotiate deadlines when capacity is stretched is a practical skill, not a failure.
2. Build Recovery Into the Workday
Stress accumulates when there is no opportunity to pause. Short breaks during the day support focus and emotional regulation.
Simple practices include stepping away from screens, taking brief walks, stretching, or practising slow breathing. Even a few minutes of intentional recovery can reduce physiological stress responses.
3. Strengthen Work Relationships and Support
Supportive relationships at work can buffer the impact of stress. Talking through challenges with a trusted colleague, supervisor, or mentor can help clarify perspective and reduce isolation.
Where possible, raising concerns early allows adjustments to be made before stress escalates. Many people find that sharing workload concerns or asking for clarification reduces pressure significantly.
4. Focus on What You Can Control
Not all sources of stress can be removed. Focusing on areas within your control helps restore a sense of agency.
This might include organising your workspace, structuring your day, managing communication habits, or choosing how you respond emotionally to challenges. Small adjustments can create meaningful relief.
5. Maintain Healthy Habits Outside Work
Sleep, physical activity, nutrition, and social connection all influence how the body handles stress. When these foundations are neglected, work stress often feels more intense.
Prioritising rest, movement, and time away from work supports resilience and recovery, even during demanding periods.
6. Reframe Stressful Thoughts
Stress is often intensified by unhelpful thinking patterns, such as catastrophising or constant self-criticism. Learning to notice and challenge these thoughts can reduce emotional strain.
This does not mean ignoring problems, but approaching them with a more balanced and realistic mindset.
When Stress at Work May Need Professional Support
If stress becomes persistent, overwhelming, or begins to affect mental health, sleep, relationships, or work performance, additional support may be helpful.
Professional counselling can provide a structured space to:
- Understand stress triggers and patterns
- Develop personalised coping strategies
- Strengthen emotional regulation and resilience
- Prevent burnout and longer-term mental health concerns
Seeking support is a proactive step toward maintaining wellbeing and sustainable performance.
Supporting Wellbeing in the Workplace
Handling stress at work is not solely an individual responsibility. Healthy workplaces recognise the role of workload management, clear communication, supportive leadership, and access to wellbeing resources.
For individuals, learning practical coping strategies can help navigate pressure more effectively. For organisations, supporting stress management contributes to engagement, retention, and overall performance.
If work-related stress is affecting your wellbeing, accessing professional support can help you regain balance, clarity, and confidence in managing work demands.
D’Accord OAS provides confidential Employee Assistance Program (EAP) counselling delivered by experienced professionals who understand the realities of modern workplaces. Support is available Australia-wide via phone, face-to-face, and secure online appointments, ensuring timely access to care when needed.
Through EAP counselling, individuals can access practical, evidence-informed support to manage stress, strengthen coping skills, and maintain wellbeing alongside work demands. To learn more about EAP counselling and workplace wellbeing services, visit the D’Accord OAS website or contact the team to discuss available support options.
