Pause. Take a breath.

Really – stop for a moment and inhale deeply. Hold it. Now exhale, slowly.

That moment of calm? It’s something many of us rarely get at work. And the numbers back it up:

In 2024, 776,000 of UK workers suffered from work-related stress
74% of adults have felt so stressed over the past year that they felt unable to cope
Stress, depression or anxiety accounts for 46% of all work-related health cases

Stress is a widespread crisis that’s insidiously shaping how we work and live. And the impact is more than just a few bad days: stress, depression or anxiety now account for 16.4 million lost working days a year.

Why do so many of us suffer from stress? And what can we do to battle it?

What is stress and what are the signs?

Stress is different for everyone, but at its core, it’s a physical reaction to psychological factors and emotions. It puts your entire body into ‘fight, flight or freeze’ mode, and releases hormones like cortisol and adrenaline.

While stress is a natural response to challenging situations, it can quickly become chronic, especially when you’re navigating high-stakes environments – like the workplace, which is rife with high demands, tight deadlines and interpersonal conflicts.

Signs you might be stressed at work include:

• Lack of motivation
• Irritability, both with your colleagues and in your personal life
• Reduced confidence at work
• Finding it hard to sleep
• Physical symptoms like tiredness, headaches and anxiety

If you’re feeling any of these symptoms on a regular basis, and you let it go unchecked, it can lead to very real physical and mental health problems like depression, cardiovascular disease and even cancer.

That’s why it’s so important that you identify the source of your stress, recognise your stressors and develop coping strategies, so that you can continue to perform at your best and have a fulfilling career, while protecting your wellbeing and enjoying life beyond the office.

Common workplace stressors and how to deal with them

Stress looks different for everyone. For some, it’s an overwhelming workload or a difficult manager. For others, it’s poor communication, job insecurity or feeling undervalued.

The key is to pay attention to what triggers your own sense of pressure. Notice when your mood shifts, when your sleep is disrupted, or when motivation drops – and trace it back. Keeping a simple stress journal, even just for a week, can help you spot patterns and pinpoint what’s really going on beneath the surface.

Once you’ve identified the issue, the next step is to face it. Here are some practical ways to deal with three of the biggest workplace stressors:

• Overwhelming workload? Start by prioritising. What’s truly urgent, and what can wait? Be honest with your manager about your capacity and don’t hesitate to ask for support.
• Organisational change? Uncertainty fuels stress, so look for clarity. Ask direct questions about how the change affects your role, and don’t wait for information – seek it. If answers aren’t clear, focus on what’s within your control: your performance, your mindset and how you adapt. That’s where your influence lies.
• Lack of recognition? If you’re feeling overlooked, take an honest look at your recent work. Is there room for improvement? If not, the issue may be visibility rather than performance. Share your wins, ask for feedback and speak up about your contributions. Often, it’s not a lack of appreciation – just a lack of awareness.

Using breathing exercises to manage stress

Breathing exercises are one of the simplest and most effective ways to reduce stress in the moment. They calm the nervous system, lower your heart rate and can be done anywhere – even at your desk. Here are three proven techniques to try:

• Abdominal breathing: Sit comfortably, place one hand on your stomach and the other on your chest. Inhale deeply through your nose, focusing on expanding your stomach rather than your chest. Exhale slowly. Repeat for a few minutes to reduce tension, lower your heart rate and steady your breath.
• 4-7-8 technique: Inhale through your nose for 4 counts, hold your breath for 7 counts, then exhale slowly for 8 counts. This technique is particularly helpful during moments of heightened anxiety.
• Alternate nostril breathing: Close your right nostril with your thumb and inhale through the left. Close the left nostril with your finger, release the right, and exhale. Continue alternating for a few minutes to restore balance and focus.

Even a few minutes of conscious breathing each day can help you build resilience to stress and stay calm under pressure. That’s because slow, intentional breathing activates the parasympathetic nervous system – sending a signal to the brain’s amygdala that you’re safe – which helps reduce anxiety, lower your heart rate and restore a sense of control.

12 practical tips for coping with stress

Stress can build quickly if left to spiral – but small, consistent habits can make a big difference. Here are 12 practical strategies to help reduce workplace stress:

• Identify your triggers. Keep a journal or notes app to track when stress hits and what caused it. Recognising patterns is the first step to managing them.
• Start your day with intention. Build a calm, efficient morning routine. Prep meals, clothes or your calendar the night before to avoid rushing.
• Take real breaks. Step away from your screen, get outside or switch environments at lunch. A shift in scenery resets your brain.
• Prioritise with purpose. Don’t just react to whatever feels most urgent. Take a step back, assess what truly matters and tackle tasks in order of impact, not just immediacy.
• Limit negativity. Stay out of office drama or toxic group chats. Protect your energy.
• Set clear boundaries. Whether it’s muting Slack after hours or blocking focus time in your calendar, protect your personal space.
• Know your decompression tactics. Figure out what works for you – a walk, a workout, breathing exercises, journaling – and make it regular.
• Keep communication open. If you’re overwhelmed, talk to your manager early. Most people want to help, but they need to know what’s going on.
• Optimise your workspace. Even small changes like better lighting, a more ergonomic chair or fewer tabs open can ease mental strain.
• Look after your body. Sleep, nutrition and movement directly affect how well you handle stress.
• Lean on your support system. Speak to someone you trust – a friend, family member, mentor, therapist, colleague. You don’t have to go it alone.
• Use digital wellbeing tools. Try free apps like Headspace, Calm, or Insight Timer for guided meditations, breathing exercises, and sleep support.

If you suspect you’re dealing with chronic stress, it’s important to seek help from a medical professional or a therapist. They can help you identify the sources of stress in your life and develop a management plan to help you cope.

Take control before stress takes over

Stress isn’t just about what happens to you. It’s about how your mind and body respond. The good news is that response is something you can influence.

Even when you can’t change the workload, the deadline or the office dynamic, you can change how you respond – through awareness, boundaries, communication, and a few simple tools like breathwork and daily habits.

Start small. Breathe deeply. And remember: staying calm under pressure isn’t a talent, it’s a skill you can build.