Stressed at Work?
Workplace Stress
By Maryam Ali
We spend a huge portion of our lives at work. From rushing through early commutes, to answering a stream of emails before we’ve even had a coffee, to racing against tight deadlines, it can feel like the demands never stop. For some, this constant juggling act might even continue long after logging off: late-night Teams notifications, thinking about unfinished tasks while trying to fall asleep, or feeling guilty for not being “productive enough”.
While a little stress can sometimes sharpen focus and help us push through challenges, ongoing workplace stress can slowly chip away at our wellbeing. Over time, it can leave us feeling exhausted, unmotivated, and even questioning our sense of purpose. So how do we know when workplace stress is becoming too much?
What is Workplace Stress and What are its Effects?
Workplace stress occurs when the pressures and expectations of work outweigh the resources we have to cope. It’s not just about “having a lot on your plate”. It’s about feeling like there’s never a chance to step back, breathe, and recover.
Prolonged stress can affect us in ways we may not even notice at first:
Mentally, it can lead to difficulty concentrating, forgetfulness, or constant worry.
Emotionally, it may show up as irritability, low mood, or a sense of detachment from work.
Physically, it can cause headaches, muscle tension, poor sleep, or frequent illness.
Left unchecked, these effects can build up, increasing the risk of anxiety, depression, or even burnout.
Why Do We Experience Workplace Stress?
There’s no single cause, and often it’s a combination of factors such as:
Long hours with little time to rest.
Unclear expectations or lack of support from managers.
High pressure to perform, sometimes without recognition.
Blurred boundaries between work and home life, especially with remote work.
When these stressors pile up, even small tasks can start to feel overwhelming.
How Can We Manage Workplace Stress?
The good news is that workplace stress doesn’t have to control your life. While we can’t always change the demands of our jobs, we can change the way we respond to them. Some practical strategies include:
Set Clear Boundaries: Try to create separation between work and personal life. This might mean logging off at a set time each day, turning off email notifications outside work hours, or creating tech-free zones in your home.
Prioritise Breaks and Rest: Short breaks throughout the day are not wasted time. They help restore focus and prevent exhaustion. Even a five-minute walk, some stretching, or stepping away from your desk can make a difference.
Strengthen Your Support Network: Talk to colleagues, friends, or family about how you’re feeling. Sometimes just sharing the load emotionally can ease stress and provide perspective.
Focus on What You Can Control: Instead of trying to tackle everything at once, identify what is within your control and take small, realistic steps. This could be breaking large projects into smaller tasks or setting achievable daily goals.
Seek Professional Help When Needed: If stress is persistent and interfering with your sleep, mood, or relationships, speaking with a psychologist can provide you with tailored strategies and support. Therapy offers a safe space to explore what’s driving the stress and build resilience moving forward.
Finding Balance Again
Work is an important part of life, but it shouldn’t cost your health. By recognising the signs of workplace stress early and taking small, intentional steps, it is possible to find a healthier balance. Setting boundaries, asking for support, and giving yourself permission to rest are not signs of weakness. They’re essential tools for long-term wellbeing.
About the author - Maryam Ali
Maryam Ali completed this blog post as part of her student placement with Life Minded Psychology while undertaking her Bachelor of Psychology at RMIT University. This task was designed to help Maryam develop her professional communication skills and translate psychological concepts into accessible, reader-friendly content. Her blog post reflected her ability to communicate evidence-based ideas in a way that promotes understanding and awareness within the community.
A big thank you from Life Minded Psychology to Maryam for sharing her knowledge and reflections through this blog post!