8 Tips for Managing Workplace Stress

National Stress Awareness Day is observed on the first Wednesday of every November and shines a spotlight on the importance of mental health and stress management, particularly in the workplace. With tight deadlines, demanding workloads, and interpersonal dynamics, it’s no wonder that workplace stress is so prevalent. In the UK, over half (51%) of long-term sick leave is attributed to work-related stress, depression, or anxiety.

Yet, unaddressed stress can lead to burnout, decreased productivity, and serious health issues, costing the UK economy £28 billion annually. If you often feel stressed, you might be at more risk of developing more severe mental health conditions such as anxiety or depression, or exacerbating other existing mental health conditions.

Everyone experiences stress from time to time and you shouldn’t have to struggle alone. The good news is, is that stress can be managed. National Stress Awareness Day is an important reminder to reflect on our mental health and explore some practical ways to keep workplace stress levels manageable. Here are some key strategies for managing stress that you can incorporate into your daily work routine.

The first step to managing stress is awareness. Stress triggers can vary from person to person. For some, it may be looming deadlines, while others may feel overwhelmed by office politics or the pressure of high performance.
Tip: Keep a journal or note-taking app where you record stressful situations and how you feel in the moment. This can help you spot patterns and identify what consistently causes you to experience feelings of stress. Understanding your triggers allows you to create a proactive plan to manage or avoid them.

Mindfulness, the practice of staying present in the moment, has been shown to reduce stress and increase focus. Similarly, deep breathing exercises can immediately calm the body’s stress response, reducing the physical symptoms of stress like a racing heart or shallow breathing.
Tip: Start your day with five minutes of deep breathing exercises or a short mindfulness meditation. Throughout the day, take short “mindfulness breaks” where you focus on your breath, allowing you to reset and approach your tasks with a calm mind. There are plenty of apps like Mind or Calm to help guide you.

Feeling disorganised can contribute significantly to workplace stress. Creating a clear, structured to-do list helps you break down larger tasks into manageable chunks, providing a sense of control and progress.
Tip: Use tools like the Eisenhower Matrix to prioritise tasks based on urgency and importance. Consider setting realistic goals each day and focus on high-priority tasks during your peak productivity hours. Celebrate small wins as you check items off your list!

In today’s digitally connected world, it’s easy to blur the line between work and personal life. However, establishing clear boundaries is essential for reducing stress and preventing burnout.
Tip: Set clear work hours and make it a habit to disconnect from work emails and messages after your day ends. Communicate with your colleagues and manager about your boundaries, so they understand when you’re available and when you’re not.

Exercise isn’t just beneficial for physical health – it’s also a fantastic way to manage stress. Movement helps release endorphins, the body’s natural “feel-good” chemicals, and can improve mood and energy levels.
Tip: If your work allows, take short breaks to stretch or walk around every hour. Consider adding a brief workout or walk to your lunch break. Even a few minutes of movement can significantly reduce stress and improve concentration when you return to your tasks.

Many workplaces offer resources that employees might overlook, such as counselling services, Employee Assistance Programmes (EAP), mental health resources, or wellness initiatives. Utilising these can be a great way to manage stress effectively
Tip: Check with your line manager or HR department to see what mental health or wellness resources are available. Your company may offer Employee Assistance Programmes (EAPs) that provide free or subsidised access to talking therapies and counselling services.

Your coworkers can be a valuable source of support when stress arises. Building strong workplace relationships can help create a support network, making it easier to share challenges and find solutions together.
Tip: If you’re comfortable, speak openly about stress with colleagues. Sometimes a quick coffee break or a conversation with a coworker can ease tension and provide fresh perspectives.

If workplace stress feels overwhelming or persistent, it may be time to seek support from a mental health professional. Talking therapies can provide you with tools and strategies tailored to your needs and help you navigate challenging situations with more resilience.
Tip: Many counsellors and mental health professionals offer services online, making it easier to fit therapy into a busy schedule. If cost is a concern, research local clinics or online platforms that offer affordable counselling options.

While workplace stress is common, it doesn’t have to be overwhelming. By understanding your stressors, setting boundaries, and incorporating healthy habits, you can create a more balanced and manageable work life. National Stress Awareness Day is a reminder to prioritise our mental wellbeing, not just on November 6th, but every day.