Another email, another 10 pm. You’ve skipped lunch again, and by Sunday night, you’re feeling quite tight in your chest. If this sounds familiar, you’re not alone. In 2023, the APA found that 77% of workers experienced work-related stress in the last month. Knowing how to manage stress at work is very important, helping to keep your health, performance and overall calm.
This guide will help explain what work stress is, why it tends to happen and what can be done about it.
Why Is My Job Stressful?
Work-related stress typically doesn’t stem from a single cause. It often comes from a combination of:
Too much work with unrealistic deadlines: When you don’t have enough resources to complete tasks.
Low control: When you have little to say, no in how/when you work.
Unclear roles: You are never quite sure how you should be doing things.
Long hours: Working 55 hours + per week has been linked to a significantly increased risk of having a stroke or heart disease (WHO & ILO estimates).
Poor boundaries: With many people working from home and using their phones, we tend to be on all the time.
No recognition or support from management and colleagues.
The best part about knowing your main cause of stress is that you can focus on improving that one thing.
If you are recovering from a mental health or substance use condition, stress can also raise the risk of setbacks. A structured relapse prevention and aftercare plan helps you stay on track when work pressure rises.
What Are the Work Stress Symptoms to Watch For?
Work stress does not only live in your head. It shows up in your body, mood, and behaviour.
Physical: headaches, muscle tension, stomach problems, fatigue, disturbed sleep
Emotional: irritability, anxiety, feeling overwhelmed, dread before work
Behavioural: procrastination, withdrawing from colleagues, relying on caffeine, alcohol, or nicotine to cope
Short-term stress is normal. The concern begins when these symptoms last for weeks. If anxiety is a big part of your picture, our guide on managing stress and anxiety at work in the sections below can help you build a routine.
Top 7 Signs of Burnout at Work?
Burnout is not just tiredness. The WHO classifies it as an “occupational phenomenon” in ICD-11, resulting from chronic workplace stress that has not been successfully managed. Here are the
signs of burnout at work:
Constant exhaustion that sleep and weekends do not fix
Cynicism about your job, team, or clients
Reduced performance and difficulty concentrating
Sleep problems, whether insomnia or oversleeping
Physical complaints such as frequent illness, headaches, or body aches
Irritable and have a short fuse with people you usually get along with
Withdrawal from work, friends, and things you once enjoyed
Gallup’s research found that around 23% of employees feel burned out “very often or always,” and another 44% feel it “sometimes.” If you recognise three or more of these signs, take them seriously. To understand why rest alone does not solve it, read our article on the psychology of burnout and why rest isn’t enough.
The 42% Rule for Burnout?
You may have seen this online. The “42% rule” is an informal rule of thumb, not a clinical standard. It is not part of any diagnostic system, and there is no solid research behind that exact number. People use it loosely to mean that if work drains a large share of your mental and physical energy, leaving too little for rest, relationships, and health, it is time to adjust. Treat it as a prompt to check in with yourself, not a diagnosis.
How Can You Relax in a Stressful Job?
You cannot always change the job, but you can change how your body responds to it. These small habits work well because they fit into a busy day.
1. Use the 4-6 breathing reset: Breathe in for 4 seconds and out for 6. Do this for two minutes before a tough meeting. A longer exhale helps calm your nervous system.
2. Take real breaks: Step away from your screen every 60 to 90 minutes. Even a 5-minute walk lowers tension.
3. Single-task: Constant switching between tasks drains focus. Block 45 to 60 minutes for one task at a time.
4. Move your body: Aim for about 150 minutes of moderate activity a week, as the WHO recommends. Exercise reduces anxiety and improves sleep.
5. Protect your sleep: Most adults need 7 to 9 hours. Sleep loss makes every stressor feel bigger.
What Are the 5 C’s of Stress Management?
There is no single official version, but this practical set works well at work:
Clarify: Know what is actually expected of you and what can wait.
Control: Focus on what you can influence. Let go of what you cannot.
Communicate: Tell your manager early when your workload is unrealistic.
Connect: Lean on colleagues, friends, and family. Isolation fuels stress.
Care: Eat, sleep, move, and rest as non-negotiables, not rewards.
How to Prevent Burnout at Work: Workplace Stress Management That Works
Prevention is easier than recovery. Here is how to prevent burnout at work before it takes hold:
Set boundaries you can keep: Decide on a log-off time and stick to it—mute notifications after hours.
Prioritise ruthlessly: Pick your top three tasks each morning. Not everything is urgent.
Say no, politely: Try: “I can take this on if we move X to next week.”
Use your leave: Time off is part of the job, not a luxury.
Talk to your manager: Workplace stress management works best when it is a shared effort. Ask about workload, flexibility, or role clarity.
Rebuild energy outside work. Hobbies, time with loved ones, and time outdoors are not wasted hours. They are how you recharge. For more ideas, see our guide to managing burnout with self-care strategies.
The Final Stage of Burnout?
Burnout develops gradually. The final stage is often called habitual burnout, where exhaustion, hopelessness, and detachment become part of daily life. People at this stage may experience persistent depression or anxiety, physical illness, and a feeling of being trapped. This is the point where self-help is usually not enough. Professional support from a psychiatrist or therapist can make a real difference.
What Jobs Have the Highest Burnout Rates, and What Are the Top 3 Stressful Jobs?
Burnout can affect anyone, but it is most common in roles with high emotional demand, long hours, and low control. The three most commonly cited high-stress groups are:
Healthcare workers (doctors, nurses, and mental health professionals)
First responders and emergency staff
Teachers and educators
Others with high burnout rates include social workers, customer support teams, IT professionals, and corporate employees in always-on environments. If you work in one of these fields, building recovery habits early matters even more.
When Should You Seek Professional Help?
Reach out to a mental health professional if:
Symptoms last more than two weeks despite your efforts.
You feel hopeless, numb, or constantly on edge.
Your sleep, appetite, or relationships are suffering.
You are using alcohol, smoking, or other substances to cope.
You notice intense mood swings or emotional reactions that feel hard to control. Sometimes work stress exposes deeper patterns, such as borderline personality disorder, which respond well to proper treatment
