Workplace stress & how to support wellbeing on the job

Everyone has tough days on the job. But when excessive stress becomes your everyday reality, it can slowly wear you down emotionally, mentally, and physically. Over time, this pressure may impact not just how you feel at work but even how you function outside of it.

Many people are finding it harder to switch off, rest properly, or enjoy things they once loved—all because of unrelenting workplace stress. Whether it’s tight deadlines, unclear expectations, or simply not having the support you need, these stressors can pile up and strain your wellbeing.

Signs of workplace stress

Recognising the signs of job stress early can help prevent it from escalating into over-exhaustion, burnout, or long-term mental health concerns. While stress affects everyone differently, there are some common warning signs to watch out for.

Emotional and behavioural signs:

• Feeling constantly overwhelmed or on edge

• Difficulty concentrating or making decisions

• Losing motivation or interest in your work

• Increased frustration or withdrawal from others

Physical symptoms of stress:

• Frequent headaches or body aches

• Stomach issues, nausea, or appetite changes

• Trouble sleeping or sleeping too much

• Feeling tired even after a full night’s rest

If you're noticing several of these signs and they’re persisting, it may be time to consider what’s contributing to your stress at work and what can be done so you can feel and manage better.

What chronic stress does to your mind & body

Stress isn’t just something you "think away." When you're under pressure, especially for long periods, your body activates a biological response designed to protect you. This response begins in the brain, where the amygdala alerts the hypothalamus to release adrenaline and cortisol (also known as the stress hormone).

In the short term, this response can help you stay focused and alert. But when your system stays activated day after day, those same hormones can start to do more harm than good.

Some of the long-term impacts of chronic workplace stress are:

• Fatigue

• Disrupted sleep

• Weakened immune system

• Heightened risk of heart issues and high blood pressure

• Increased chances of work anxiety or depression

What causes workplace stress?

Workplace stressors can come from many different directions: some external, others internal. 

Personal factors that can contribute to work stress include perfectionism, fear of making mistakes, struggling to set boundaries or say no, and life challenges (like a breakup, parenting stress, or caring for a sick loved one) that affect your energy or focus.

Environmental factors may include long commutes; physically uncomfortable workspaces; loud or distracting environments; insufficient, outdated, or fast-evolving technology; and even distressing political and economic issues.

Organisational stressors, meanwhile, include a lack of clarity about your role or responsibilities, feeling micromanaged or unsupported, unreasonable workloads, frequent changes in direction, limited flexibility or autonomy, and fear of job loss.

Often, it’s not just one thing—it’s the cumulative effect of small stressors over time that can lead to overwhelm, work anxiety, or burnout if left unaddressed.

Workplace stress in remote and hybrid roles

As work setups are changing and more people are spending little to no time in the office, so do the challenges that workers have to deal with. 

One of the most common issues? The blurred lines between work and personal life. Without the clear separation that a commute or office hours once provided, many remote workers find it harder to switch off. The workday can stretch well into the evening, and the pressure to be constantly available (on email, chat, or video calls) can leave you feeling like you’re never fully off the clock.

Over time, this “always on” feeling can quietly lead to emotional fatigue, reduced motivation, and increased work anxiety, especially if you're also managing caregiving responsibilities or other home-life pressures.

The common challenges for remote workers include:

• Lack of structure or regular breaks

• Pressure to respond outside of work hours

• Feeling isolated or disconnected from colleagues

• Poor ergonomics or a non-ideal home setup

If you're starting to feel the effects of work stress while working remotely, reintroducing a sense of structure can make a big difference. Simple rituals like getting dressed for work, setting clear work hours, or scheduling regular check-ins with your team can help create a stronger boundary between professional and personal time.

Changing your environment occasionally can also refresh your mindset. If possible, try working from a different room, sitting outside, or spending a few hours at a local café to break the routine.

How to manage and reduce workplace stress

Managing work-related stress is about recognising what’s in your control and making small, sustainable changes. These strategies can help you feel more in control of your workday and leave you with more energy and headspace for your life outside of it.

1. Take breaks regularly

Regular breaks throughout the day are essential for both your mental clarity and physical wellbeing, especially if your role involves constant screen time, problem-solving, or decision-making. Even short pauses can help your brain recharge, improve focus, and reduce the risk of fatigue or eye strain.

Incorporating movement, like a quick walk or light stretching, can also reset your mind and body. And don’t underestimate the value of taking proper leave—make use of your vacation days when you can! Time away from work is a vital part of maintaining energy, perspective, and balance.

2. Prepare ahead for the day

A little preparation can go a long way. Organising your clothes, meals, or schedule the night before can ease the pressure of busy mornings, especially if you’re balancing work with parenting or other responsibilities. Starting your day with less stress can improve focus and help you feel more in control from the outset.

3. Prioritise your health

It’s easy to let your wellbeing slide when you’re consumed by work, but regular movement, nutritious meals, and proper rest are foundational to coping well. Small acts of self-care, like taking a walk, drinking enough water, taking a nice hot bath, or improving your sleep regimen, support your body and mind in managing pressure more effectively.

4. Unplug from work

Even with social media and technologies that keep us constantly connected, unplugging remains crucial. Set boundaries around your time by turning off notifications, avoiding late-night emails, or having a designated “work-free” zone at home. Creating mental space between work and personal life helps prevent work anxiety from following you into your downtime.

5. Challenge perfectionism

High standards can motivate, but when perfection becomes the goal, it can lead to stress, delays, and constant self-criticism. Try to recognise when good enough is truly enough. Giving yourself space to be human at work can free up time, reduce pressure, and help you feel happier.

A word for employers & managers

While individuals can take steps to manage their own stress and anxiety, the workplace environment plays a big part in how supported or overwhelmed people feel. When leaders prioritise mental health, it creates a ripple effect throughout the team, thereby reducing job stress, improving morale, and strengthening retention.

Here are some steps that leaders can take:

• Set realistic expectations and communicate clearly

• Promote flexible work arrangements when possible

• Model healthy boundaries (taking breaks, encouraging time off, etc.)

• Foster an open culture where it’s safe to talk about mental health

• Offer mental health resources like Employee Assistance Programs or EAPs

Reduce stress, improve workplace outcomes

Constantly feeling stressed at work is not a part of your job. When stress goes unchecked, it will affect not just performance but also employees’ mental health, relationships, and overall quality of life.

But, you don’t have to manage it alone. At Talked, we connect individuals, teams, and organisations with trusted, experienced therapists who understand the unique pressures and stress at work. Whether you're feeling burned out, dealing with work anxiety, or just need space to regroup, support is available here.