Workplace stress can affect your mental health, physical health, relationships, sleep and overall wellbeing.
While some pressure at work is normal, ongoing or overwhelming stress can make it harder to cope day to day.
If you are feeling stressed at work, you are not alone. Workplace stress is common, and it does not mean you are failing. It can be a sign that the demands on you are greater than the time, resources, support or recovery available.
There are practical, evidence-informed strategies that can help you manage work-related stress, reduce pressure and feel more supported.
What is workplace stress?
Workplace stress happens when the demands of your job feel difficult to manage. This may be caused by:
- heavy workloads
- tight deadlines
- long hours
- conflict with colleagues or managers
- unclear expectations
- lack of support
- job insecurity
- exposure to distressing situations
- not having enough time to rest or recover.
Some stress can help us focus and respond to challenges. But when work stress becomes constant, intense or difficult to switch off from, it can affect your mental health and wellbeing.
Signs of workplace stress
Work-related stress can look different for everyone. You may notice physical, emotional or behavioural signs.
Common signs of workplace stress include:
- feeling anxious, irritable, overwhelmed or low
- difficulty concentrating or making decisions
- changes in sleep, appetite or energy
- headaches, muscle tension, stomach issues or fatigue
- withdrawing from colleagues, friends or family
- feeling less motivated or less confident
- relying more on alcohol, drugs, smoking or other coping behaviours
- feeling emotionally exhausted or burnt out.
Noticing these signs early can help you take action before stress becomes harder to manage.
How to manage workplace stress
Research has shown that a range of psychological and practical strategies can help people manage occupational stress. Different approaches work for different people, so it may help to try a few strategies and notice what supports you best.
1. Notice and challenge unhelpful thoughts
Stressful situations can trigger harsh or unhelpful self-talk. For example, you might think, “I’m terrible at my job” or “I’ll never get this done.”
These thoughts can increase anxiety and make the situation feel even harder. A helpful strategy is to pause and ask yourself:
- What is the stressful situation?
- What am I telling myself about it?
- Is this thought completely accurate?
- Is there another, more balanced way to look at this?
- What would I say to a friend in the same situation?
For example, instead of thinking, “I can’t cope with this deadline,” you might try: “This is a difficult deadline, but I can break the work into steps and ask for support if I need it.”
This does not mean ignoring real workplace problems. It means giving yourself a fairer and more realistic perspective so you can respond more calmly and effectively.
2. Improve time management where possible
Time management cannot fix every workplace problem, especially when workloads are unrealistic. However, it can help reduce pressure and create more structure in your day.
Ways to improve time management at work include:
- starting the day by reviewing your priorities
- keeping a realistic to-do list
- separating urgent tasks from important tasks
- allowing more time than you think you will need
- turning off non-essential notifications when focusing
- taking short breaks to rest, stretch, eat or drink water
- asking for clarity when priorities are unclear
- delegating tasks where appropriate
- learning to say no, or negotiating deadlines, when your workload is full.
Small changes can make a meaningful difference, especially when they are practised consistently.
3. Seek support from others
Support at work can reduce stress and help you feel less alone. This support may come from a trusted colleague, manager, supervisor, mentor, friend, family member, GP, counsellor or Employee Assistance Program.
Workplace support may include:
- practical support, such as equipment, staffing, training or workload adjustments
- emotional support, such as someone listening without judgement
- informational support, such as advice from a manager, mentor or subject matter expert.
Reaching out can feel difficult, especially if you are used to coping on your own. But asking for help early can prevent workplace stress from escalating.
4. Communicate clearly and respectfully
Workplace stress can increase when problems are avoided or left unresolved. Clear and respectful communication can help you express your needs while respecting the needs of others.
Assertive communication at work may include:
- describing the issue calmly and clearly
- focusing on the task or outcome, rather than blame
- explaining what you need
- listening to the other person’s perspective
- looking for a practical next step
- accepting compromise where it is fair and appropriate.
For example, you might say: “I’m currently working on three urgent tasks. Can we clarify which one should be prioritised today?”
5. Look after your body and mind
Healthy routines may not remove the source of work stress, but they can strengthen your ability to cope.
Helpful habits for managing workplace stress include:
- regular physical activity
- breathing exercises or relaxation techniques
- mindfulness, meditation or grounding exercises
- spending time outdoors
- getting enough sleep where possible
- eating regularly and staying hydrated
- reducing alcohol or drug use
- reducing or quitting smoking
- making time for activities that help you feel restored.
It can help to start small. Even a short walk, a few slow breaths or stepping outside during a break can support your nervous system.
What employees can do to reduce workplace stress
Managing workplace stress is not only an individual responsibility, but there are steps employees can take to support their own wellbeing.
Employees can:
- learn their personal warning signs of stress
- take regular short breaks
- speak with a trusted colleague, supervisor or manager
- use counselling or Employee Assistance Program services if available
- set boundaries around work where possible
- pair up with a workmate to check in on each other
- drink water and eat regular meals
- build in recovery time outside work
- seek professional support if stress is affecting daily life.
What employers can do to support workplace wellbeing
Employers have an important responsibility to provide a safe and healthy workplace, including supporting mental health and reducing psychosocial risks.
Employers can:
- create clear roles, responsibilities and reporting structures
- provide realistic workloads and deadlines
- communicate expectations clearly
- ensure staff have the skills, training and resources needed for their roles
- monitor staff wellbeing, satisfaction and workload
- encourage respectful communication and early problem-solving
- provide safe channels for raising concerns
support reasonable adjustments where needed - promote breaks, leave and recovery time
- address sources of stress such as excessive noise, unsafe conditions or poor equipment
- provide access to Employee Assistance Programs or other wellbeing supports.
The best outcomes often happen when employees and employers work together to identify stressors and create practical solutions.
When to seek help for workplace stress
Consider seeking support if workplace stress is affecting your sleep, mood, relationships, health, safety or ability to function.
You may wish to speak with:
- your GP
- a mental health professional
- a trusted manager or supervisor
- a HR representative
- a union representative
- an Employee Assistance Program
- another support service.
If you are feeling overwhelmed, distressed or unable to stay safe, Lifeline is here for you 24 hours a day, 7 days a week.
Call Lifeline on 13 11 14
Text 0477 13 11 14
Chat online at lifeline.org.au/crisis-chat
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