Work-related stress

About work-related stress

Working can be positive because it may give your life structure and provide satisfaction. A certain amount of pressure at work is a good thing because it can help you perform better and prepare you for challenges and actions. However, if pressure and demands become too much, they can lead to work-related stress.

Work-related stress can be caused by a number of things. You might feel under pressure at work because of your workload, deadlines, the environment you work in or your colleagues.

Stress affects one in five people of the working population and is the biggest cause of sickness in the UK. Over 105 million working days are lost each year because of work-related stress. Nearly half a million people in the UK believe that they have work-related stress at a level that is making them ill.

Symptoms of work-related stress

Work-related stress can cause psychological, emotional, physical and behavioural problems. Because everyone reacts to stress in different ways depending on their personality and how they respond to pressure, symptoms may vary. However, some common psychological symptoms include:

  • feeling that you can't cope
  • being unable to concentrate
  • lacking confidence
  • a loss of motivation and commitment
  • disappointment with yourself

You might also have emotional symptoms, such as:

  • negative or depressive feelings
  • increased emotional reactions (for example, you’re tearful or sensitive)
  • irritability or having a short temper
  • feeling overwhelmed
  • mood swings

You may also get physical symptoms. These may include:

  • diarrhoea or constipation
  • indigestion
  • headaches
  • weight changes
  • chest pains
  • joint or back pain

Your behaviour might also change and may include:

  • eating more or less
  • sleeping too much or too little
  • isolating yourself from others
  • drinking alcohol, smoking or taking illegal drugs to relax

These symptoms and signs may be caused by problems other than work-related stress. If you have any of these symptoms and signs, see your GP for advice.

How do you know if you have work-related stress?

If you have work-related stress, you may find that you:

  • often rush to get things done
  • try to be in too many places at once
  • don’t take breaks or miss lunch
  • take work home
  • don't have enough time for exercise or relaxation
  • spend less time with your family
  • don’t take your full holiday entitlement
  • work longer hours

According to a study by The Work Foundation, nearly a third of men agree that the demands of their job seriously interfere with their personal life. A quarter of men feel that they have neglected their family commitments.

Causes of work-related stress

Different situations and different factors can cause stress. There are a number of factors that cause work-related stress, including: 

  • poor working conditions, such as noise or bad lighting
  • long working hours
  • relationships with colleagues
  • having too much or too little to do
  • lack of control in the working environment
  • not feeling valued for the work you do
  • bullying at work
  • being under pressure to meet deadlines

You may feel stressed if you’re in the wrong job for your skills, abilities and expectations. Sometimes there is no single cause of work-related stress. It can be caused by a build-up of small things over time.

Diagnosis of work-related stress

To be able to tackle work-related stress, it’s important to recognise the symptoms or any changes in your behaviour. The sooner you realise that it’s causing you problems, the sooner you can take action to make things better.

Remember that some days will be more stressful than others so it’s important not to overreact to small changes in your behaviour. However, if you feel stressed over a long period of time or any changes in your behaviour continue, you should seek help.

Don't be afraid to ask your GP or your company for help or advice if you’re feeling stressed because of work. You may have a human resources department at work that can help.

Your GP will usually be able to recognise the symptoms of stress and give you advice about how to deal with it. Your GP can also refer you to a counsellor if you need one.

Treatment of work-related stress

There are a number of ways to reduce the negative impact of work-related stress. Most of them involve the way you work and your working environment. If these don’t work, your GP may recommend other options, such as cognitive behavioural therapy (CBT) or medicines to help treat work-related stress.

Self-help

Try to recognise what you find stressful at work and what helps you work better. Some things you may need to discuss with your colleagues or manager. However, there are several things you can do to help yourself.

  • Make your working environment as comfortable to work in as you can. If it isn't, ask for help from the relevant person at work.
  • Try to develop good relationships with your colleagues – this can help to create a support network at work.
  • Learn to say no if you can't take on extra work or responsibility – make sure you’re able to explain why.
  • Take a walk or get some fresh air during the day – exercise and daylight are good for both your mental and physical health.
  • Eat a balanced diet, rich in fruit and vegetables, and drink enough water.
  • Try not to drink too much alcohol – drinking too much is likely to make you feel worse and more stressed in the long run.
  • Work regular hours and take the breaks and holidays you're entitled to – it’s important to take time off work.
  • Maintain a healthy work-life balance. Don’t neglect your family or relationships outside of work.

If you feel stressed or anxious at work, talk to someone you trust about what upsets you or what makes you feel stressed. This person could be someone at work or outside of it. It's important to talk directly to your manager if you’re stressed because of work. He or she has a duty to help you resolve the problem or cause. Explain how you're feeling and discuss your workload.

Try to do regular exercise as this can help to reduce stress. Exercise helps reduce stress hormones (chemicals produced by the body) and stimulates the release of endorphins in your body (the hormones that make you feel good). The recommended healthy level of physical activity is 150 minutes (two and a half hours) of moderate exercise (this means your breathing is faster, your heart rate is increased and you feel warmer) over a week. You can do this by carrying out 30 minutes on at least five days each week. You can incorporate exercise into your daily routine – do something you enjoy like gardening, walking or dancing. Everyday tasks, such as housework, can also be good exercise.

If you feel you're being bullied or harassed at work, speak to your manager or your company's human resources department. Most companies have policies in place to deal with this type of problem.

You may find it helpful to learn relaxation techniques, such as breathing exercises and meditation, to help you relax and manage stressful situations.

Some people find yoga or Pilates effective at reducing stress and anxiety. Yoga postures and controlled breathing exercises help you control your body and relax your mind.

Talking therapies

CBT is a talking treatment that can help reduce anxiety and stress. It aims to change the way you think or behave and helps you to challenge negative thoughts or feelings. You may be able to have CBT at your GP surgery.

Medicines

Sometimes, depending on how severe your stress is, your GP may prescribe you antidepressant medicines. Although antidepressants are primarily used to treat depression, many can be prescribed for other conditions, such as different forms of anxiety.

Complementary therapies

Massage and aromatherapy can promote a sense of wellbeing and provide a relaxing environment that can help you unwind. There is little scientific evidence to show whether or not aromatherapy is an effective treatment for stress, although there is anecdotal evidence to support its use. Aromatherapy may not be suitable for everyone.

Other complementary therapies that may offer some benefit include acupuncture, visualisation and reflexology. However, there isn’t enough research on these types of therapy to tell if they are effective or not. Always speak to your GP before you start any complementary therapy or treatments.

Video

See our videos about work-related stress, they include:

  • Simple relaxation exercises
  • Deep breathing exercises for relaxation
  • Time management techniques

Drinking alcohol helps me relax, so how does it make stress worse?

Answer

Alcohol might make you feel more relaxed in the short term, however, regularly exceeding the recommended daily drinking guidelines (three to four units for men and two to three units for women) can lead to a range of health and social problems. Drinking too much alcohol is likely to make you feel worse and more stressed in the long run. 

Explanation

An occasional drink with colleagues after work or when you get home can help you unwind. However, when it turns into a nightly, stress-relieving habit, it can become a problem. Over time, heavy drinking interferes with chemicals in your brain that are needed for good mental health. Drinking regularly can add to feelings of depression and anxiety, and will make stress harder to deal with in the long run.

Long-term drinking can lead to a range of health and social problems, including addiction, obesity and relationship issues. Drinking every day will affect your concentration and ability to work.

Try to have at least two alcohol-free days a week and stick to the recommended guidelines (a pint of strong beer or a large glass of wine is three units). If you do decide to have a drink, have it with food as there is evidence to suggest that a small amount of alcohol with a meal can have benefits in relation to heart disease.

There are many alternatives to drinking alcohol to help reduce your stress levels. Try to exercise each day if possible, even if it’s just a 30 minute brisk walk to work or the shops. Exercise helps reduce stress hormones (chemicals released by the body) and stimulates the release of endorphins in your body (the hormones that make you feel good).

If you think you’re drinking too much or feel that you’re becoming reliant on alcohol to help you cope with work-related stress, speak to your GP. He or she will be able to give you some advice or refer you to a community alcohol team if necessary.

Can stress give me heart disease?

Answer

If you have work-related stress, you may behave in ways that put you at an increased risk of developing heart problems. 

Explanation

Stress doesn’t put you directly at risk of heart disease but the ways you cope with stress may contribute. Risky behaviour, such as smoking, drinking too much alcohol and overeating, increase your risk of cardiovascular disease.

There is no evidence to suggest that stress causes heart disease or heart attacks. However, if you have heart disease and are under lots of stress, it may bring on symptoms such as angina.

Stressful situations can cause your blood pressure to increase temporarily but there is no evidence to show that stress on its own causes long-term high blood pressure. It’s more likely to be caused by other behaviours linked to stress, such as smoking, overeating and poor sleeping habits. If you’re stressed over a long time, you could be at risk of developing long-term high blood pressure. Exercising can help to reduce your stress levels and blood pressure, even if it’s just 30 minutes of brisk walking a day.

Speak to your GP if you're concerned that stress is affecting your health.

Are complementary therapies helpful in treating stress?

Answer

A lot of people find complementary therapies, such as aromatherapy, acupuncture and massage helpful even though there isn't much scientific evidence to show that they work. Complementary and alternative therapies are non-invasive and share a belief in the body's ability to heal itself. You may find that these therapies help you cope with stress, making you feel more relaxed and help you sleep better. 

Explanation

If you become stressed easily or often feel anxious, it’s important to learn how to reduce these feelings and how to relax. Learning relaxation techniques, such as breathing exercises and meditation, can help you relax and unwind, although better research is needed to show if they really do reduce stress.

Yoga and Pilates can also be effective at reducing stress and anxiety. They can help relieve muscle pains and teach you how to control your breathing in stressful situations. Massage and aromatherapy can promote a sense of wellbeing and provide a relaxing environment where you can unwind.

Some people find that other complementary therapies offer some benefit, including acupuncture, visualisation, reflexology and herbal remedies, however, there isn’t enough evidence to tell if they are effective or not. Always speak with your GP before you start any complementary therapy or treatments.

Many people find that having someone to talk to helps them cope with stress. This could be a counsellor, a life coach or even a close friend or family member. CBT can also be very effective and you may be able to have it at your GP surgery.