Top 10 Causes of Stress at Work and How to Manage Them

Understanding the top 10 causes of stress at work

Last year, 20% of UK workers had to take time off work to deal with stress, and burnout appears to be more and more common. Identifying the causes of stress at work is essential to manage it effectively, and to prevent workplaces becoming a source of additional stress, whilst maintaining a healthy, productive workforce. This article explores the top triggers of workplace stress and offers practical solutions to combat each.

What is work-related stress?

Work-related stress is the physical and emotional response that occurs when the demands of the job exceed an employee’s ability to cope. It can lead to various health issues, decreased productivity and increased absenteeism. Addressing work-related stress involves both individual and organisation-wide strategies. Recognising signs of work-related stress early is key to preventing burnout and maintaining mental wellbeing.

Common signs of stress in the workplace include:

• Physical Symptoms: Headaches, fatigue and muscle tension. Additional signs include frequent illnesses, changes in appetite or weight and problems with sleep.
• Emotional Symptoms: Anxiety, irritability and depression. Other signs can be feeling overwhelmed, mood swings and a general sense of hopelessness or frustration.
• Behavioural Changes: Decreased performance, absenteeism and increased use of alcohol or drugs. Additional changes might include withdrawal from social interactions, increased conflicts with colleagues and procrastination or avoidance of responsibilities.
• Cognitive Effects: Difficulty concentrating, making decisions and memory problems. Further cognitive signs include confusion, indecisiveness and trouble remembering details or following through with tasks.

It’s important that everyone in your organisation can spot the signs of stress as early as possible, to be able to help identify stress in themselves and others. Understanding these signs helps in addressing the underlying issues effectively and improves how your business approaches managing stress at work. Below are some work-related stress examples.

Top 10 causes of stress at work

1. Heavy workload

Problem: Excessive workload is a leading cause of stress in the workplace. It can result in long hours and the feeling of being constantly overwhelmed.

Solution: Prioritise tasks, delegate responsibilities and set realistic deadlines.

2. Lack of control

Problem: Employees who feel they have little control over their work or decision-making processes often experience higher stress levels.

Solution: Empower employees by involving them in decision-making and giving them autonomy over their tasks.

3. Poor work-life balance

Problem: Difficulty balancing professional and personal life can lead to significant stress and burnout.

Solution: Encourage flexible work schedules and promote a healthy work-life balance.

4. Job insecurity

Problem: Fear of losing one’s job or changes in job roles can cause considerable anxiety and stress.

Solution: Maintain open communication about organisational changes and provide support during transitions.

5. Interpersonal conflicts

Problem: Conflicts with colleagues or management are common stressors that can disrupt the work environment.

Solution: Build a culture of respect and provide training on conflict resolution. (We have lots to say about strategies for managing team conflict.)

6. Unclear job expectations

Problem: Ambiguity in job roles and responsibilities can lead to confusion and stress.

Solution: Clearly define job roles, provide regular feedback and ensure employees understand their responsibilities.

7. Lack of support

Problem: Employees who feel unsupported by their colleagues or supervisors are more likely to experience stress.

Solution: Create a supportive work environment where team members feel valued and heard. Consider offering employee wellbeing courses.

8. Poor working conditions

Problem: Uncomfortable or unsafe working conditions can contribute significantly to stress.

Solution: Ensure a safe and healthy work environment by implementing a comprehensive mental health and safety management system.

9. Inadequate rewards and recognition

Problem: A lack of recognition and reward for hard work can demotivate employees and increase stress.

Solution: Establish a system for regular recognition and rewards to acknowledge employee contributions.

10. Change management

Problem: Frequent organisational changes or restructuring can cause uncertainty and stress among employees.

Solution: Communicate changes effectively, involve employees in the process, and provide support to adapt to new situations.

How to deal with stress at work

Dealing with stress in the workplace involves both individual and organisational strategies:

1. Practice self-care:

• Encourage employees to take breaks, exercise regularly and engage in relaxing activities outside of work.
• Promote a healthy work-life balance by setting boundaries for work hours and minimising after-hours communication, by encouraging the use of out-of-office replies, muting notifications, or removing work emails and chatter from personal mobile devices. 
• Offer access to mental health resources, such as online counselling services or employee assistance programs (EAPs).

2. Develop strong communication:

• Encourage open communication between team members and management to address issues before they escalate.
• Ensure all team members have regular check-ins or 1:1 meetings with their line managers to provide opportunities to voice concerns and seek support.
• Establish clear channels for regular, and impromptu (fast) feedback, ensuring that employees feel heard and valued in their roles. 
• Develop a standardised feedback model, to assist all employees in delivering suitable feedback to each other.

3. Offer training and development:

• Provide resources and training to help employees develop coping skills and manage stress effectively.
• Organise workshops on stress management techniques, such as time management, prioritisation, and resilience building.
• Provide leadership training for managers to help them identify signs of stress in their teams and offer appropriate support.

4. Create a positive work environment:

• Build a workplace culture that promotes mental wellbeing and addresses the causes of stress at work proactively.
• Recognise, celebrate and reward employee achievements to boost morale.
• Designate no-meetings days, silent hours, or quiet relaxation areas within the workplace where employees can take short breaks to recharge.

Understanding the top 10 causes of stress at work and implementing strategies to address them is essential for maintaining a healthy and productive work environment. By recognising signs of work-related stress and analysing factors that can trigger stress, businesses are laying the groundwork to empower employees to explore their individual responses to stress, contributing to a safer, healthier and more constructive culture of managing workplace stress.