Feeling under pressure at work is common, but constant stress can affect your health, sleep and mood. This guide from Guardian Pharmacy covers the signs of stress at work and practical ways to cope.
Key takeaways
- Stress can show up in your body, mood and behaviour.
- Small changes to workload, breaks and boundaries make a real difference.
- Talk to your manager early rather than waiting until you are overwhelmed.
- Persistent stress deserves support from your GP.
Signs of work stress
Common signs include headaches, tense muscles, trouble sleeping, irritability, difficulty concentrating and dreading work. Some people find they drink more caffeine or alcohol to cope.
Practical ways to cope
- Prioritise: list tasks and tackle the most important first.
- Take real breaks: step away from your desk at lunchtime.
- Set boundaries: avoid checking email out of hours where you can.
- Ask for help: be specific about what would make your workload manageable.
- Move your body: a short walk can clear your head.
Protect your sleep and wellbeing
Stress and poor sleep feed each other. Try a calm wind-down routine, as in our sleep hygiene tips, and practise breathing techniques when pressure builds.
Talking to your employer
Employers have a duty to look after employee wellbeing. Consider speaking to your manager, HR or occupational health about adjustments such as flexible hours or a reviewed workload.
When to speak to a professional
See your GP if stress is affecting your health, you feel low or hopeless, or you are not coping. Samaritans are free on 116 123, and NHS 111 can advise if you are unsure. Call 999 in an emergency.
Frequently asked questions
Is stress the same as anxiety?
Stress is a response to pressure, while anxiety can continue even when the pressure has gone. They often overlap.
Can I get a fit note for stress?
Your GP can assess you and, where appropriate, provide a fit note.
What if I fear telling my manager?
Start with a trusted colleague, HR or occupational health, and focus on practical changes that would help.
Does exercise really help?
Regular activity can reduce tension and improve mood and sleep for many people.
Related reading
- NHS Talking Therapies: CBT and How to Refer Yourself
- Understanding Anxiety
- Browse all our health guides
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: [email protected]
Website: guardianpharma.co.uk