Why am I feeling stressed at work?

There is no single cause of workplace stress, as it varies from person to person.

If you find your job stressful, you are not alone. According to Ciphr two-thirds of employees reported experiencing job-related stress in 2024. They were caused by factors such as workload, bosses, colleagues, working hours, commuting, or workplace culture.

Common workplace stressors include:

• Heavy workloads and unrealistic deadlines
• Lack of control over tasks or decision-making
• Conflicts with colleagues or managers
• Unclear job expectations or shifting priorities
• Lack of job stability or fear of redundancy
• Poor work-life balance and time management skills
• Lack of recognition or support from leadership

Workplace stress can also spill over into your personal life, making it difficult to relax and recharge.

Identifying your stress triggers is the first step in managing them effectively.

Identifying workplace stress triggers

If you are unsure about what is causing your stress, keeping a work stress diary can help.

Each time you feel overwhelmed at work, note the following:

• The time, place, and date of the stressful situation
• What task you were working on
• How you felt physically and emotionally
• What thoughts were running through your mind
• Who you were interacting with
• How intense the stress felt on a scale from 1 to 10

Over time, patterns may emerge.

You might find that certain meetings, tasks, or interactions consistently trigger stress.

Once identified, you can take proactive steps to address these stressors. For example, stress and time management often go hand in hand, so improving your time management skills will likely help you feel less stressed.

By recognising and addressing workplace stress, you can improve both your professional performance and overall well-being.

Strategies for managing stress in the workplace

If you experience work-related stress, there are strategies you can implement to improve your well-being.

Find ways to relax

There are many ways to incorporate stress-relieving activities into your workday.

Unfortunately, some people turn to harmful coping mechanisms, such as excessive alcohol consumption.

Focus on mindfulness and healthy activities to reduce stress and boost well-being.

Some effective stress-relieving activities include:

• Breathing exercises
• Speaking with a friend
• Staying active

For more stress management strategies, read our full guide.

Make your work environment work for you

Sitting in the right position is more important than you might think.

If you have an uncomfortable chair or a desk that is too small, speak with your boss. Poor posture can lead to long-term health problems. This can make work painful and limit your ability to enjoy relaxing activities outside of work.

If you work in a loud environment and struggle to focus, invest in noise-cancelling headphones.

If the room temperature is uncomfortable, adjust your clothing, use a desk heater, or bring a fan.

An uninspiring office can also affect your mood. Adding plants or small decorations can make your workspace feel more inviting.

Enhance your organisation skills

A lack of organisation can be a major source of stress.

Here are some ways to improve your organisation skills:

• Make a realistic to-do list
• Establish a structured work routine
• Tag emails to prioritise them
• Keep your workspace organised and clutter-free
• Use folders to maintain a clean and efficient digital workspace

By implementing these simple strategies, you can reduce stress, stay focused, and work more efficiently.

Take regular breaks

When working on reducing workplace stress, remember to take breaks.

Step away from your work to grab a drink, go to the bathroom, send a message to a loved one, or simply look out the window.

If possible, physically step away from your desk to change your environment.

Even if that is not possible, a short mental break can still help—sometimes, just a few deep breaths can make a difference.

Learn how to say ‘no’

One common source of stress is taking on too much.

If you always say ‘yes’ to everything, you may become overwhelmed with unrealistic workloads, leading to burnout.

Set clear boundaries between work and personal life. You should not feel obligated to answer emails late at night or while on vacation.

Likewise, respect your colleagues’ boundaries by avoiding work-related messages outside of business hours.

Talk to your manager

If you are struggling with stress, speak to your manager.

They may be able to adjust your workload, provide training, or offer wellness resources.

Remember, it is in your employer’s best interest to have happy, productive employees.

According to the University of Oxford, happy employees are 13% more productive.

If many employees at your company are experiencing similar stress levels, management may consider implementing a stress management programme.

Stress management for leaders

If you are in a leadership role, you not only manage your own stress but also help guide your employees in handling workplace pressures.

For more insights, read our guide on leadership and stress management.