Stress at work is a big issue in the UK. With the average person spending 90,000 hours at work over their lifetime, it is important we find ways to reduce stress at work to lead happier and more fulfilling lives.
Data from MHFA England highlights that nearly 10% of UK adults took time off for mental health reasons over the past year. Almost half of these absences lasted a month or longer.
Work-related mental health issues now cost the UK economy an estimated £57.4 billion each year, a figure that has nearly doubled recently. The Health and Safety Executive (HSE) also reported 0.6 million workers suffering from work-related stress, anxiety, and depression in 2018/2019, showing this is a long-standing issue.
This article covers:
- How to switch off after work
- Signs of workplace stress
- Common causes of stress at work
- Practical tips to reduce stress
- Ways to improve happiness at work
Signs of workplace stress
Stress at work can show in different ways. You might experience physical, psychological, or behavioural symptoms such as:
- Sleep problems like insomnia
- Feeling anxious, low or irritable
- Tiredness and fatigue
- Headaches and muscle tension
- A drop in work performance or concentration
- Increase in sick days
- Disinterest in work or social activities
If you notice these signs, it’s important to work on improvements. The tips below can help you to manage workplace stress.
Common causes of stress at work
Research shows several factors that can cause stress in the workplace:
- Poor work life balance
- Bad management
- Heavy workloads
- Low morale within the workplace
- Long working hours
- Issues with colleagues
Practical steps to reduce work stress and be happier
Making small changes to how you approach your workday, and role can significantly improve your wellbeing.
1. Manage your workload and mindset
Feeling overwhelmed by work can increase unnecessary stress. You can take steps to manage this and change how you feel:
- Create a routine. Work can be demanding. Creating a loose daily structure helps you regain control. For example, you could check emails and make calls at specific times and set aside uninterrupted focus time for urgent tasks.
- Choose your mindset. Your thoughts and feelings aren’t fixed. Focus on why you work. Is it to support your family, save for the future, or as a step in your career? Reconnecting with your ‘why’ can reduce negative thoughts.
- Learn to say ‘no’. Your manager might not realise you’re struggling. Saying no to extra tasks can ease your workload. It also shows you can manage your time effectively.
- Prioritise tasks. Focus on what’s most important. Put less urgent tasks lower down or remove them completely if you can.
2. Build supportive relationships and get involved
Connecting with others can help to reduce stress and make you happier.
- Get more involved. Sometimes, dissatisfaction comes from feeling disconnected. Try to get more involved in your workplace at socials or team events.
- Talk to someone. Sharing your worries can help you feel calmer. You can turn to colleagues, friends, or family. Chatting with co-workers during breaks can help you to de-stress. Remember to listen if they need to talk too.
- Make new friends. If you feel you lack a support network, consider joining a club, a local ‘meet-up’ group, or doing some volunteering. This can help you build new connections.
- Create a positive work environment. Build good relationships with colleagues. Take breaks together and celebrate each other’s achievements.
3. Prioritise breaks, mindfulness, and relaxation
Stepping away from work briefly may help your stress levels and productivity.
- Use relaxation techniques. Try techniques to calm your mind and reduce stress. These include deep breathing exercises, meditation, or progressive muscle relaxation.
- Take regular breaks. Short breaks throughout your day are important. They reduce stress and help you switch off, which boosts your productivity. Go for a short walk, stretch, or take deep breaths to clear your mind.
- Practise mindfulness. Mindfulness helps you focus on the present, actively enabling your mind to switch off from work thoughts. Try practising mindfulness on your commute home or doing a short exercise when you arrive home.
4. Set boundaries and organise your workspace
Taking control of your work environment and protecting your personal time are key to reducing stress.
- Organise your workspace. A messy workspace can cause stress and make it hard to focus. Take time to declutter your area. A more organised space can help you be more productive.
- Set boundaries. It can be hard to say no to tasks that are too much for you or will cause extra stress. But it’s important to do so. Clearly tell your colleagues and supervisors about your limits and what you can manage.
5. Focus on growth and personal goals
Keeping your bigger picture in mind and continually learning can improve your work life.
- Learn new skills. It’s important to keep learning. This can bring new energy to your workday and boost your confidence. Look for ways to broaden your skills, such as signing up for training at work or taking a course outside of work.
- Review your personal goals. If you’re feeling down at work, think about your bigger life goals. Are you on track to meet them? Can you mentor someone, take training opportunities, or study alongside your job?
How to switch off from work to reduce stress
Many people find it hard to switch off from work. With smartphones and constant access to emails, the lines between work and home can blur. In fact, MHFA England reports that a quarter (25%) of UK workers feel unable to cope with workplace stress. This highlights the need for effective strategies to switch off.
Here are some ways to improve your work-life balance and switch off after work.
Go offline when you finish work
Your phone, laptop, and tablet are there to help you, but they can make it harder to separate work from home. Be firm about your work limits. If you regularly work late, it becomes harder to stop thinking about work.
- Avoid checking emails or answering calls just as you’re leaving.
- Use different devices for work and personal use if you can. This helps create work-free time.
- Turn off push notifications for work apps.
- Set ‘do not disturb’ hours on your devices.
If you’re in a management role, setting boundaries shows your team that work-life balance is important. Only contact staff out of hours in an emergency.
Create a home routine
We are creatures of habit. If you get into the habit of checking work emails at home, it will be hard to stop. Instead, create a home routine that focuses on separation with:
- Exercise
- Mealtimes
- Relaxation
This helps you switch into ‘home mode’. It’s especially important to have a strict wind-down routine before bed and keep work out of your sleep space.
Keep work chat brief
It’s also natural to want to talk about your day but try to limit how much ‘work talk’ you bring into your home. Have a quick chat, then move on to other topics.
Use lists and accept what you can’t finish
If you have a lot to do, write it down. Using lists can help you organise your tasks and set priorities for the working day. If a work-related thought pops into your head at home, write it down and save it for tomorrow.
In many jobs, there’s always more work to do. It’s rare to truly finish everything. Accepting this can help you draw a line between work and home and help reduce stress. Knowing that there will always be something left allows you to stop and restore balance.
Put your physical wellbeing first
Exercise and a good diet can help you switch off from work.
- Exercise can divert your energy and boost your mood to benefit your mind and body. This could be a post-work walk to clear your head or a quick workout at home.
- Eating well helps you move from a work focus to self-care. Preparing fresh food can be a good distraction. While a glass of wine might seem like an easy way to reduce stress, alcohol is a depressant and can make you dwell on work stress rather than reduce it.
Reducing stress and improving your wellbeing at work is essential for good mental and physical health. MHFA England’s statistics show that 52% of employees feel more engaged and productive when their organisation offers mental health resources.
In summary
In summary, to manage stress and boost your happiness at work:
- Prioritise your physical and mental wellbeing through exercise, healthy eating, and relaxation.
- Recognise the signs of workplace stress.
- Try new strategies to reduce work-related stress, such as organising your workload and talking to others.
- Try to improve your happiness at work by adjusting your mindset and getting more involved.
- Develop clear routines and boundaries to switch off for better work-life balance.
