Understanding stress in the workplace
A certain level of pressure can help people feel engaged, motivated and challenged at work. However, when pressure becomes excessive or prolonged, it can lead to stress – a natural physiological response to demands that feel overwhelming or unmanageable.
If stress is not recognised and addressed, it can become long-term or chronic. This may result in reduced performance and motivation, increased sickness absence, and a decline in energy, resilience and overall wellbeing.
According to Health and Safety Executive (HSE) statistics, stress, depression and anxiety accounted for 51% of all work-related ill health cases and 55% of all working days lost due to work-related ill health in 2020. In 2019/20 alone, an estimated 17.9 million working days were lost due to work-related stress, depression or anxiety.
Key takeaways for HR professionals
- Stress can have both short- and long-term effects on physical and mental health, particularly if it is prolonged or poorly managed. These effects may include anxiety and depressive disorders.
- Prolonged stress has also been linked to physical health conditions, including cardiovascular disease.
- A structured, organisation-wide approach to managing stress is the most effective way to reduce risk. This includes senior leadership commitment, identifying workplace stressors, and having clear processes in place to manage concerns.
- Wellbeing initiatives such as resilience training and lifestyle programmes can be beneficial, but they do not prevent stress on their own. These approaches are most effective once the underlying causes of stress have been addressed.
- Early intervention and designing stressors out of roles where possible are the most effective ways to prevent work-related stress.
- Employers have a legal duty to protect the mental health and wellbeing of their workforce under health and safety legislation. Where an employee meets the definition of disability under the Equality Act 2010, employers may also be required to make reasonable adjustments.
What are the symptoms of stress?
Stress affects individuals differently. Symptoms can be physical, emotional or behavioural, and may develop gradually over time.
Common physical symptoms may include:
- Fatigue or low energy
- Tension headaches
- Gastrointestinal upset
- Breathlessness
- Sleep disturbance
- Back or muscle pain
- Changes in appetite
- Panic attacks
- Muscle tension
Common emotional symptoms may include:
- Tearfulness
- Irritability
- Hostility
- Anxiety
- Withdrawal from others
- Low self-esteem
- Apathy
- Reduced concentration
As many of these symptoms can be associated with other medical conditions, a clear diagnosis may take time. Often, colleagues or managers notice changes before the individual recognises that they are struggling.
In 2019/20, an estimated 828,000 workers were experiencing work-related stress, depression or anxiety.
Other signs of stress
People experiencing stress may also show changes in behaviour or work patterns, including:
- Reduced attention, leading to errors or accidents
- Increased self-focus or reduced sensitivity to others
- Increased use of nicotine, alcohol or other substances
- Overeating or loss of appetite
- Declining work performance
- Increased sickness absence or lateness
- Working longer hours with reduced productivity
- Expressions of dissatisfaction or feelings of inadequacy
- Difficulty coping with routine tasks
Minimising the risk of stress: self-help strategies
Individuals can support their ability to manage stress by making small, sustainable changes to lifestyle and behaviour.
Being realistic
- Set achievable goals
- Challenge unreasonable demands
- Prioritise tasks and avoid over-commitment
- Tackle tasks promptly where possible
- Plan time to relax and unwind
- Accept that perfection is not realistic
Staying healthy at home
- Aim for sufficient, good-quality sleep
- Maintain a balanced diet and regular meals
- Stay physically active and maintain interests outside work
- Be mindful of alcohol consumption
- Maintain supportive relationships and talk about concerns
- Recognise early warning signs of stress
- Use relaxation techniques, such as breathing exercises or taking a bath
Staying healthy at work
- Take regular breaks
- Use annual leave entitlement
- Agree realistic objectives and workloads
- Improve time management, for example by prioritising tasks or working to peak energy times
- Raise concerns with a manager — this may lead to completion of a stress risk assessment to identify workplace solutions
If stress is ongoing and unmanaged, it can lead to exhaustion and may increase the risk of anxiety or depression.
Self-help resources
There are a range of evidence-based resources that individuals may find helpful, including:
- Relaxation exercises – Mind
- Online cognitive behavioural therapy programmes – Living Life to the Full
- Mindfulness information – NHS
Managing stress in the workplace
While initiatives such as promoting physical activity, healthy eating or smoking cessation can support general wellbeing, they do not address the root causes of work-related stress.
Regular, open conversations between managers and employees are essential to identify stressors early and understand what support may be required.
Advice for managers
- Early support and short-term flexibility can protect an employee’s health and help them remain in work.
- Open, supportive discussions provide opportunities to identify concerns, reduce stigma and explore practical solutions.
- Effectively managing workplace stress can lead to improved productivity, reduced absence and cost savings. Managers also have a legal responsibility to manage risks to health.
- Consider reasonable adjustments where appropriate, such as flexible working arrangements or temporary changes to duties.
- Consider signposting employees to appropriate support, including:
- An Employee Assistance Programme (where available)
- A private counsellor (for example, via the British Association for Counselling and Psychotherapy)
- Their GP, who can assess overall health and arrange appropriate treatment or referrals, including counselling, CBT or medication if required
Remember: experiencing stress does not mean failure. Stress is a natural response to challenge — the key is recognising it early and managing it effectively.
How we can help
Stress can take a real toll on your team. At Medigold Health, we provide mental health manager training and occupational health referrals to support employee wellbeing, reduce absence, and help your team perform at their best.
Get in touch today to discover how our workplace stress and mental health solutions can support your organisation.
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