What is work-related stress?
A little pressure at work can be motivating. It can help you perform better and find ways to overcome obstacles that may arise. But when this pressure becomes excessive and the demands of your job are too much, it can lead to work-related stress.
Work-related stress can happen when pressures or demands at work become difficult to cope with. Similarly, workplace bullying, harassment, unrealistic deadlines and feeling inadequate or undervalued can also negatively affect your ability to cope.
According to the Health and Safety Executive (HSE), an estimated 964,000 workers in Great Britain experienced work-related stress, depression or anxiety in 2024/25.
- Health and Safety Executive (HSE), Health and Safety at Work
It is thought that work-related stress is more prevalent among younger employees, lower-skilled occupations, and high-pressure industries such as construction and public sectors. However, anyone can be affected by stress, in whatever career they hold.
Work-related stress can affect anyone, regardless of their age, gender or the industry they work in. If things are becoming difficult, reaching out for support may help.
In this video, counsellor Jon Simons discusses work-related stress, including how it can affect our daily lives, the 'talking tool kit', and how a counsellor can help.
How to cope with work-related stress
When you’re in the thick of stress, it can feel like you’re constantly paddling to keep your head above water. This is incredibly draining and can make you feel like you’re not coping with the demands of your job.
It doesn’t have to be this way, though. Work-related stress is not something to be ashamed of, and there are steps you can take to seek support and manage how you're feeling. There are several ways you can combat stress at work, including taking time away from the situation, learning self-help relaxation techniques and changing your working environment.
Depending on the cause of your stress, you may need to speak to a colleague, manager or HR department. In the case of bullying or harassment, there are often procedures in place that will support you.
When to speak with your GP
Stress is not an illness, but it can affect your physical and mental health. If you're concerned about how you're feeling, you may want to speak to your GP.
Counselling for work-related stress
If you think you are suffering from work-related stress, you might want to consider seeking help. It’s easy to think the feeling will pass or that everyone feels that way, but pushing it aside and not dealing with it will only make you feel worse. When you spend so much time at work, it should generally make you feel good. Everyone will have bad days when they feel tired and unmotivated. But carrying these emotions around with you every day will only overwhelm you.
Prolonged or poorly managed stress can affect both your physical and mental health. It may contribute to problems such as anxiety, depression, low mood and difficulties sleeping. You may also find yourself relying on coping behaviours such as drinking, smoking, or eating more or less than usual. It’s important you recognise these signs and know that it is OK to seek help.
Many of us believe we can handle whatever life throws at us, but it’s OK to need a helping hand sometimes. While we can often find support from friends and family, sometimes we need to talk to a professional, like a counsellor.
Counselling aims to get to the cause of your work-related stress. When you’re in the midst of a situation, it can be hard to think clearly. Talking to a professional in a private, non-judgmental setting about the difficulties you’re experiencing can help you understand what may be causing the stress and the steps you can take to overcome it.
When you’ve kept your problems close to your chest, talking to a neutral party can often result in a sense of relief. After identifying what is causing the problem, you can work with the counsellor to acknowledge your own stress triggers and discuss coping methods.
CBT
Cognitive behavioural therapy (CBT) is a talking therapy that can help you explore how your thoughts, feelings and behaviours affect one another. It looks at the way you think about a situation, and how your thoughts and behaviours are affected.
CBT aims to change the way you think and behave – helping you challenge any negative thoughts or feelings you have toward a particular issue. By breaking down the overwhelming problems into smaller, more manageable tasks, you can understand your triggers and know how to cope if you start to feel overwhelmed.
Career counselling
For individuals looking for confidential support and advice about areas of study and possible career moves or changes, career counselling (or work counselling) is available. It provides an opportunity to discuss and discover opportunities within your career plan, working with a qualified professional who understands the difficulties of navigating a career that is rewarding and makes you feel fulfilled.
Employee assistance programme (EAP)
If you're looking for support but are unable to access private counselling, it's worth looking into whether your employer offers EAP services. An EAP is an employer-funded service which gives staff access to free counselling and wellbeing support.
And if you don't feel comfortable speaking to your employer, or would like some advice prior to the conversation, we suggest looking at Acas. Acas is an independent public body that is government-funded and can offer you support and impartial advice.
We have a number of therapists who also work in EAP. Visit our EAP hub and select the EAP or insurance provider to view a list of professionals who may be able to help you.
Signs of work-related stress
Everyone reacts differently, and your personality, ability to cope and how you respond to pressure may affect the symptoms you experience. However, there are some common signs of work-related stress to look out for.
- lack of confidence
- lack of concentration and productivity
- feeling negative
- increased sensitivity
- irritability or being short-tempered
- mood swings
- sleeping more or less than usual
- eating more or less than usual
- headaches
- aches and pains
- keeping to yourself or avoiding social situations.
One way to know if you may be suffering from stress is to listen to your body. You may brush it off as a cold, headache, or tiredness, but feeling unwell is a common sign of stress. If thinking about work regularly leaves you feeling anxious, tearful or overwhelmed, it may be a sign that you need some additional support or changes at work.
Self-care for work-related stress
As difficult as it may seem, if you’re unhappy at work, it’s important you take care of yourself. Try to recognise what’s causing your stress at work, and deal with the situation. However, we understand it’s not always so easy, so we’ve listed some ways you can help yourself.
- Try to eat regularly and stay hydrated.
- Try to get outside on your lunch break, and take a moment to yourself.
- Taking regular breaks and using your annual leave may also help you manage pressure at work.
- Stay connected with people you trust, where you can.
- Stay active. Regular exercise can help reduce stress and help you feel good.
- Consider holistic therapies to promote relaxation, e.g. massage and aromatherapy.
Finding a counsellor for work-related stress
If work-related stress is affecting your wellbeing, talking to a counsellor may help. They can offer a confidential space to explore what’s contributing to your stress, how it's affecting you, and ways to manage it.
When looking for a counsellor, you may want to consider whether they have experience supporting people with work-related stress or related concerns. Finding someone you feel comfortable talking to is also important, so it can be helpful to ask about their approach and how they might support you.
Find a counsellor who can help with work-related stress.
