Stress Less at Work: A Guide to Healthier Habits and Happier Workdays
Understanding and Managing Workplace Stress
Work-related stress is something many people experience, and it can stem from a wide range of pressures. Excessive workloads, tight deadlines, and a lack of control over tasks are some of the most common triggers. Difficult relationships with managers or colleagues, unclear job roles, job insecurity, and poor physical working conditions can also contribute. When support is limited or expectations are unclear, stress can build quickly often leading to burnout, reduced performance, and both physical and mental health problems.
Prolonged workplace stress doesn’t just affect how you feel at work. It can lead to decreased productivity, increased absenteeism, and serious health concerns such as anxiety, sleep problems, and even cardiovascular issues. Recognising the signs early and taking proactive steps can make a significant difference.
Our Senior Employment Advisor, Andrew Riley, says:
Work is very often a key factor in why people struggle and seek support from talking therapies. For many others, difficulties in their personal lives can make work or even looking for work feel overwhelming. Alongside the brilliant support offered by our therapy teams, our Employment Advisors work with clients to provide practical guidance, helpful information, and a safe space to explore these challenges empathetically and without judgement.
We can help you understand your rights, address workplace issues, and build your confidence and motivation at every stage of your journey. Your support is fully tailored to your employment and mental health needs, offering personalised information, advice, and guidance. With an experienced team ready to help, there’s no long wait and you can access our support before, during, or after your therapy sessions.
Recent Client Feedback
“They gave lots of practical information on issues I faced with the place of work I just left, which helped me work out the steps to take and resolve things in both a practical and emotional way.”
“I was in work and needed support around changing roles and possibly moving away from my current career path. They offered me advice and guidance, sent roles that suited my background, helped update the layout of my CV, and provided ideas for potential interview questions.”
"There was a huge array of knowledge, how to progress and who to contact. The skills were mainly how to conduct myself to get results. Also how to stand up for myself."
Manage Your Workload & Environment
Prioritise & Break Tasks Down Start with high‑priority or more challenging tasks while your energy is highest. Breaking large projects into smaller steps can make them feel more manageable and reduce overwhelm.
Set Boundaries Create clear start and end times for your workday. This is especially important if you work from home, where the line between work and personal life can easily blur. Disconnect from emails and calls during your off‑hours to give your mind time to rest.
Organise & Plan A tidy workspace can help reduce stress. Writing a to‑do list at the end of the day helps you switch off mentally and start the next morning with clarity and direction.
Ask for Help If your workload becomes unmanageable, speak with your manager or team. Delegating tasks or discussing priorities is a healthy and responsible way to protect your wellbeing.
Incorporate Relaxation & Mindfulness
Deep Breathing Slow, deep belly breaths activate your body’s natural relaxation response and can help calm your mind during stressful moments.
Mindfulness Focus on one activity at a time — whether it’s walking, eating, or completing a task — without judgment or distraction. This helps reduce anxiety and improves concentration.
Take Breaks Regular short breaks, along with a proper lunch away from your desk, can boost productivity and reduce stress. If possible, get outside for fresh air and natural light.
Stay Physically Active Exercise is one of the most effective ways to reduce stress. Cardio, yoga, stretching, or even a brisk walk can help release tension and improve your mood.
Adjust Your Mindset & Habits
Shift Your Perspective Reframing challenges, focusing on positives, and practising gratitude can help build resilience. Try listing a few things you’re thankful for each day to shift your mindset over time.
Develop Hobbies Engaging in activities outside of work — such as music, sports, or creative hobbies — helps create a strong personal identity and supports a healthier work-life balance.
Healthy Lifestyle Choices Eating well, getting enough sleep, and limiting caffeine, sugar, and alcohol can significantly improve your ability to cope with stress and maintain steady energy levels.
Workplace stress is common, but it doesn’t have to take over your life. By setting boundaries, staying organised, practising mindfulness, and nurturing your wellbeing outside of work, you can build long‑term resilience and feel more in control. Small, consistent steps can make a meaningful difference in how you feel both at work and at home.
How we can support you:
Our services are here to help people in Norfolk aged 16+
Our Employment Advisors are here to support anybody who is currently referred into Norfolk and Waveney Talking Therapies, by providing advice, motivation, and guidance regarding employment.:
- 1:1 support (self-refer - no GP or diagnosis needed)
- Employment support
- Podcasts
- Blogs
You can self-refer on our website or call 0300 123 1503 (Monday to Friday, 8 am-8 pm).
Other help:
- Free online workshops covering anxiety, low mood, sleep, relaxation, and coping strategies.
Easy to book online just pick a date, submit your details, and we'll send you a link.
