Work stress is just part of the job—right? Wrong.
Normalizing chronic stress at work isn’t resilience, it’s risky.
Hear me out—not all stress is terrible. Some stress actually helps. It keeps you alert, helps you meet deadlines, and even protects you. Think about the nerves you feel right before a big presentation—they sharpen your focus and push you to prepare. But when stress simmers constantly and starts boiling over, it harms your body, your mind, and your relationships. That’s where the problem lies.
In our fast-paced work environments—whether you’re commuting to an office or working from your kitchen table—the juggle is real. Long hours, looming deadlines, and the ever-present pressure to “do more” can leave you running on fumes. This blog dives deep into recognizing workplace stress, identifying stress symptoms, applying immediate stress relief techniques, and creating a long-term approach to stress and mental health. We’ll also talk about how leaders can play a role in employee wellness and creating healthier work cultures.
Understanding Workplace Stress
Our brains don’t distinguish much between work and play. Instead, they rely on cues like safety, rest, and pressure. So even something you love doing can turn stressful if it feels like a burden.
Some major contributors to workplace stress can include:
- Fearing authority
- Expecting perfectionism
- Harsh self-talk
- Feeling trapped (you need the money but can’t leave)
- Fear of being laid off
- Working in a new country or culture
- Blurring of work and personal life (especially when working from home)
- Toxic colleagues or unsupportive management
If even one of these rings true, you might be experiencing some of the following stress symptoms, as noted by the DSM-5 (American Psychiatric Association, 2013) and WHO (World Health Organization, 2019):
- Fatigue
- Headaches or migraines
- Irritability or mood swings
- Decreased productivity
- Sleep or appetite changes
- Social withdrawal
- Displaced anger or emotional outbursts
Stress Awareness: Why This Matters
Here’s the thing—being aware of your stress and its impact is the first step toward real stress management. Chronic stress not only affects our performance, it takes a serious toll on our physical health, immune system, and emotional well-being. One Harvard Business Review study (Keller et al., 2020) found that burnout and workplace stress cost U.S. employers up to $190 billion in healthcare annually. Let that sink in. That’s how real this is.
So, What Can We Actually Do to Manage Workplace Stress?
Now that we’ve brought stress awareness into focus, let’s talk about action. When constant stress won’t stop and your brain is a swirl of cortisol (stress hormone), you need more than a quick fix. These stress management strategies are tried-and-tested, practical, and, most importantly, possible.
1. Get Moving (Literally)
Aerobic movement like walking, dancing, or yoga can help reset your nervous system. Just 30 minutes a day can help improve your mood, sleep quality and energy. Can’t carve out that time? Use the stairs at work, stretch between meetings, or sneak in a 10-minute walk.
Fact: Stress relief techniques like movement regulate cortisol levels and improve neuroplasticity.
Engaging in consistent stress management practices like aerobic exercise, mindfulness, and cognitive reframing can literally change the brain. These techniques tap into neuroplasticity—the brain’s ability to reorganize itself by forming new neural connections, helping us better regulate emotions and adapt to challenges over time (Davidson & McEwen, 2012).
2. Eat with Intention
Many of us turn to food for comfort. While that’s understandable, spiking your blood sugar with processed foods can make stress worse. Instead:
- Add protein to meals
- Include nuts and seeds as snacks
- Stay hydrated with 8+ glasses of water a day
Food affects mood—and stress and mental health are closely connected.
3. Make Time Your Friend
Time management gives you a sense of control. Try:
- Leaving for work 15 minutes early to reduce frantic mornings
- Avoiding overcommitment, especially on shift work
- Creating digital boundaries (no work emails post 7 PM, for instance)
When we manage time, we manage stress.
4. Talk It Out
Don’t underestimate the power of a venting session with your best friend. Human connection is healing. And if friends aren’t around? Reach out to a colleague or join a community group.
Volunteering, too, is shown to reduce stress and improve mood.
5. Digital Detox (Yes, Really)
The habit of doomscrolling might numb the mind—but it increases anxiety in the long run. Instead, use that time to journal, read, or practice mindfulness. And when you need a judgment-free space, a virtual wellness assistant is just a tap away.
6. Declutter to Destress
A messy desk can contribute to a messy mind. Organize your space—it helps organize your thoughts too.
7. Know Your Boundaries
Often, we think we “should” be able to handle more. But saying yes to everything could be a fast track to burnout. Tune into how much you can realistically take on without guilt.
8. Seek Help When You Need It
Therapy isn’t a last resort. It’s an act of strength and self-respect. If your work is affecting your quality of life, you deserve to talk to a mental health professional.
Stress Management for Employers: Creating a Culture of Wellness
If you’re in a leadership role, know this: employee wellness isn’t a luxury—it’s a necessity. Some ways to help your team:
- Create flexible scheduling and work-from-home options
- Offer regular check-ins (not just about deadlines)
- Train managers in mental health awareness
- Encourage vacation and real breaks—not just “out of office” but “off the grid”
- Introduce or promote Employee Assistance Programs (EAPs)
When leaders value stress and mental health, it trickles down. Everyone feels safer to speak up.
Key Takeaways
Workplace stress isn’t just a problem—it’s a collective issue that affects company morale, health, and productivity. But it is manageable. With consistent awareness and intentional practices, we can all build stress resilience.
- Learn to recognize early stress symptoms
- Use simple stress relief techniques daily
- Promote and seek out supportive environments
- Advocate for both individual and organizational approaches to employee wellness
Meet Stella: Your Digital Mental Health Companion
Let’s face it—sometimes we don’t have time to book a therapist or search the internet for stress management advice. That’s where Stella comes in.
Stella is your AI-powered mental wellness companion. She helps to deliver bite-sized strategies, evidence-based insights, daily check-ins, and on-demand support. Whether you’re a team leader looking to boost morale or an individual navigating burnout, Stella provides discreet, proactive, and empowering support.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596
Harvard Business Review. (2020). Workplace stress is costing employers billions. Harvard Business Review. https://hbr.org/2020/02/workplace-stress-is-costing-employers-billions
Keller, A., Glynn, L. M., & Stanton, K. M. (2020). The economic burden of workplace stress: Health care costs and beyond. Harvard Business Review, February 2020. https://hbr.org/2020/02/workplace-stress-is-costing-employers-billions
World Health Organization. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/mental_health/evidence/burn-out/en/
National Institute for Occupational Safety and Health (NIOSH). (2021). Stress… at work. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/docs/99-101/
American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body
Mind. (2022). Workplace stress. https://www.mind.org.uk/workplace/mental-health-at-work/taking-care-of-yourself/spotting-signs-of-stress/
