Navigating Work Stress

It is important to know that it is normal to feel stressed from time to time. Some people find that stress is an excellent motivator at work, but there can be too much of good thing.

Sources of Work Stress

There are many reasons why work might be a source of stress. Perhaps a relationship at work is causing us sleepless nights, or we were passed over for that promised promotion, or our ever-increasing workload has become a problem. In our new reality, given that working from home has become part of our working lives, we might struggle with working from home because of an unconducive home environment. Or perhaps we might struggle from how different everything has become after the pandemic.

Whatever the reason, it’s important that we identify and address these stressors. Do any of these symptoms of unhealthy stress apply to you?

Identifying Unhealthy Stress Symptoms

- headaches or dizziness
- muscle tension or pain
- stomach problems
- chest pain or a faster heartbeat
- difficulty concentrating
- struggling to make decisions
- feeling overwhelmed
- constantly worrying or being anxious
- becoming forgetful
- being irritable or snappy
- sleeping too much or too little
- eating too much or too little
- avoiding certain places or people
- drinking or smoking more

Work Stress Management: Strategies for Maintaining Mental Wellness

If work is causing you to experience unhealthy levels of stress to the point that it impedes your daily functioning, there are some practical steps you can take to address work stress:

Ψ Speak to your employer. Have a conversation with your line manager and openly discuss any problems you’re having at work. Stress often decreases your ability to work productively – your supervisor has an incentive to ensure your health and comfort. Where possible, advocate for flexibility or clarity around expectations to reduce overwhelm. If your workplace culture expects constant urgency or praises pushing through exhaustion, it’s worth having an honest conversation about sustainability and support.

Ψ Talk to a trusted friend or family member. Stress often feels more manageable when you don’t carry it alone. Sharing how you feel with someone you trust can offer both emotional relief and helpful perspective. A strong support system can buffer the impact of chronic stress and remind you that you're not alone.

Ψ Establish boundaries. Consider some level of separation between your personal and professional life. For example, not being contactable at weekends or not checking work e-mails at home. Establishing a work-life balance takes time and effort, but the results will pay off eventually.

Ψ Take short breaks throughout the day. You don’t have to wait until after work or your next holiday to start recovering. Research shows that micro-breaks – short, intentional pauses of 5 to 10 minutes – can make a real difference. Use them to step away from your desk, stretch, hydrate, look out a window, or take a walk. Even brief time away can improve your energy, mood, and focus.

Ψ Use your leave to recharge. Occasional time off is important. When taken proactively (not just when you're already burned out), time off gives you space to reset. Whether it’s a long weekend or a full holiday, disconnect in ways that are meaningful to you – whether that means rest, reflection, or time with loved ones.

Ψ Reconsider negative thoughts. When you’re stressed, it’s easy to develop tunnel vision. You might start overgeneralising (e.g. everyone is always like this), magnifying (e.g. I couldn’t do this and therefore I’m incompetent), or minimising (e.g. My boss complimented me but I’m sure he didn’t mean it). These thinking patterns are unhealthy and may lead to further stress. But with conscious effort you can reconsider and reframe negative thoughts, thereby relieving stress.

Ψ Develop healthy coping mechanisms. It might be tempting to crack open a beer or reach for another cigarette, but these coping mechanisms might lead to negative consequences like poorer health. Instead, try building in recovery habits that are known to replenish energy and reduce stress:

Movement: A brisk walk, stretching, or low-impact exercise
Mastery experiences: Hobbies that challenge and engage you (e.g., cooking, art, language learning)
Mindfulness or relaxation: Breathing exercises, meditation, or calming routines
Nature exposure: Even 10 minutes outdoors or near greenery can ease mental fatigue
The most effective recovery strategies are the ones you choose. Whether it's time in nature, a workout, or a quiet hour with a book, pick what works for you – not what works for everyone else.

If you do not find that these methods work for you or if you are concerned about the high levels of stress you are facing at work, our clinical psychologists at Annabelle Psychology are here to help and work with you in an empathetic and collaborative manner to help you best cope with the stressors you experience at work. Should you have any inquiries, please feel free to contact us and find out more!