How to Deal with Stress in the Workplace: Effective Strategies for Managers and Employees

 Stress is no longer an occasional rough patch, it’s woven into the fabric of many work environments. Deadlines pile up. Expectations blur. Boundaries between work and life dissolve. And in the middle of it all, we’re expected to keep performing.

But here’s the thing: feeling overwhelmed isn’t a personal failure. It’s often a natural response to unnatural demands.

We’re living in a time where stress at work isn’t a glitch in the system, it is the system. Burnout, anxiety, presenteeism, and even physical symptoms have become so common that they’re almost considered normal. But they’re not. And they shouldn’t be.

So let’s talk about it. Let’s talk about how to deal with stress in the workplace.

Why dealing with stress in the workplace matters more than ever

According to the Health and Safety Executive (HSE), over 17 million working days were lost to work-related stress, depression, or anxiety in 2022-23 in the UK alone. That’s not just a statistic, it’s a neon sign flashing: this system isn’t working.

Stress impacts every level of an organisation. For individuals, it chips away at mental and physical health. For teams, it creates friction, inefficiencies, and burnout. For companies, it’s a silent killer of productivity, morale, and retention.

And yet, stress is still treated as a personal problem—something you’re supposed to manage on your own. But the truth is, workplace stress is a systemic issue. One that demands a systemic response.

What causes stress at work (and why it matters)

To manage stress effectively, we first need to understand what’s causing it. Workplace stress doesn’t just appear out of nowhere. It tends to brew over time, triggered by a set of common conditions:

• Unmanageable workloads – Too much to do and too little time.
• Lack of control – Feeling powerless over your tasks or schedule.
• Poor communication – Unclear expectations and inconsistent feedback.
• Toxic workplace culture – Negativity, exclusion, or fear-based environments.
• Micromanagement – Being overly scrutinised chips away at autonomy.
• Job insecurity or constant change – A lack of stability fuels anxiety.

Each of these factors doesn’t just contribute to stress, they compound it. And when they pile up, even the most resilient employees start to crack.

Understanding these triggers helps employers and employees work together to address the root causes, not just the symptoms.

How to handle a stressful job (when quitting isn’t an option)

Leaving a toxic job can be a healthy decision. But sometimes, that’s just not realistic. The good news? You don’t always have to escape your job to reduce your stress levels.

Here’s how to build some breathing room in a high-pressure role:

Reclaim your sense of control

Even in chaotic environments, small wins can ground you. Break projects into manageable tasks. Prioritise what matters most. And when needed, speak up, advocating for your own limits isn’t selfish, it’s smart.

Redraw your boundaries

Burnout doesn’t usually come from one late night, it creeps in when boundaries disappear. Set clear limits on your working hours, protect your breaks, and communicate your availability.

Let your body help your brain

Physical movement, even in small doses, reduces stress hormones and boosts endorphins. A five-minute walk or stretch can interrupt the fight-or-flight loop.

Train your nervous system

Breathing techniques like box breathing or 4-7-8 can calm your body in real time. These aren’t just mindfulness tricks—they’re tools that teach your nervous system to reset.

Lean on connection

Whether it's a trusted colleague, a supportive manager, or a therapist, talking it out helps. Stress thrives in isolation; connection is the antidote.

No job is perfect, but no job should sacrifice your wellbeing. When you apply these principles regularly, even a tough job becomes more manageable.

What managers can do to lower stress at work

Managers have more influence over team wellbeing than they realise. And while they’re often juggling their own stress, their actions can either buffer or intensify stress for others.

Here’s what effective stress-aware leadership looks like:

Start with psychological safety

When employees feel safe to speak up without fear, they’re less likely to bottle up stress. Encourage honest feedback, show vulnerability, and reward openness.

Model balance

If you’re emailing at midnight and skipping lunch, your team sees that as the norm. Respect your own boundaries and lead by example. Your behaviour sets the culture.

Offer flexibility where possible

People thrive when they can work in ways that suit their lives. Whether it’s hybrid models, flexible hours, or autonomy over how work gets done, trust matters.

Share the load

High performers often get more than their share of work. Rebalance responsibilities regularly and look out for signs of burnout before it escalates.

Make support visible

Don’t just offer resources—remind people they exist, explain how to access them, and encourage usage. Tools like TWSI’s video series and mobile resources help normalise ongoing mental health care.

When managers invest in mental wellbeing, it doesn’t just reduce stress—it builds loyalty, performance, and trust.

Daily practices that help lower stress at work

While some sources of stress need structural solutions, others can be soothed through personal habits. Think of these as your everyday defence system:

Start the day with intention

Instead of diving straight into emails or Slack, take five minutes to ground yourself. A short mindfulness practice or simple journaling can help set the tone.

Create a distraction buffer

Carve out blocks of focused time. Turn off notifications, close extra tabs, and protect those deep-work windows like gold.

Take real breaks

No, scrolling LinkedIn doesn’t count. Step away from screens. Eat your lunch. Go outside if you can. Your brain isn’t built for nonstop input.

Inject micro-joy

A song you love. A good coffee. A two-minute stretch. These aren’t silly, they’re scientifically backed ways to regulate mood and energy.

Consistently applied, these practices add up. They don’t eliminate stress, but they build resilience so it doesn’t knock you down so easily.

Can we eliminate stress in the workplace?

Here’s the honest truth: no. We can’t completely eliminate stress at work.

But we can change how we respond to it, and we can build workplaces that don’t feed the fire.

When wellbeing is designed into systems, not treated as an afterthought, we create environments where people can thrive, not just survive.

That’s where platforms like TWSI come in. From flexible, mobile-first tools to custom strategies that fit your industry, our mission is to help you embed mental health into your workplace DNA.

Because reducing stress isn’t a luxury—it’s a leadership imperative.

Final thought

Stress will always be part of work, but it doesn’t have to control the narrative. The difference lies in how we respond. When we start making conscious choices about how we show up, support each other, and structure our workdays, stress transforms from an overwhelming force into a manageable challenge.

So, how do we do that? Start small:

• Choose one personal habit to practice consistently, like taking a proper lunch break or blocking time for deep work.
• Initiate a wellbeing check-in with a colleague or team member once a week.
• Use a simple mindfulness tool at the start or end of your day (even just five minutes can help).
• As a manager, lead one open conversation about stress or mental health with your team this month.

These actions might seem minor, but over time, they create a ripple effect. They signal that wellbeing matters. They model healthier norms. And most importantly, they give people permission to take care of themselves.

Stress may be unavoidable, but it doesn’t have to run the show. With small shifts and shared responsibility, we can make the workplace a place where people don’t just function—they actually feel human doing it.

FAQs

How do you deal with stress at work?

By identifying your stressors, setting boundaries, using mental health tools, staying active, practising mindfulness, and talking to someone you trust.

What are the 5 R's of stress management?

• Recognise the signs of stress
• Reduce stressors where possible
• Relax through mindfulness or breathing
• Reframe negative thinking
• Reach out for support

What are 5 signs of work-related stress?

1. Trouble sleeping
2. Feeling overwhelmed or irritable
3. Physical symptoms (headaches, fatigue)
4. Lack of motivation
5. Withdrawing from work or people

What are the main causes of stress in the workplace?

• High workloads
• Lack of control
• Poor relationships or communication
• Job insecurity
• Conflicting demands

What workplace policies can help lower stress levels for employees?

• Flexible work arrangements
• Clear communication and expectations
• Regular wellbeing check-ins
• Access to mental health resources
• Encouragement of work-life balance