Understanding Work Stress and How to Manage It

Stress is a natural part of life and the workplace is a frequent source. While a certain amount of pressure can motivate and help us achieve better results it’s the ongoing or excessive stress that can affect both wellbeing and performance. Learning to recognise and manage different types of occupational stress is key to maintaining your health and ensuring a positive work experience.

Types of Occupational Stress

Not all workplace stress is the same. Acute stress is short-term and often linked to a specific event or deadline, for example, preparing for a big presentation or managing a sudden surge in work. This type of stress usually fades away once the pressure has passed and can sometimes even be energising in small doses.

Chronic stress, on the other hand, occurs when workplace pressures are constant and unrelenting. It might be due to heavy workloads, high expectations, ongoing conflict, lack of clarity in your role or poor workplace culture. This sort of stress can lead to burnout, consistent fatigue, physical health issues and low morale.

Then there are episodes of cumulative stress which build up slowly when small grievances or challenges keep adding up. Even enjoyable jobs can lead to stress if boundaries between work and personal life become blurred or if you don’t feel fully supported in your role.

Is Stress at Work Permanent?

Stress, by nature, is designed to be temporary. It is a response to perceived threats or challenges which prompts us to take action. Most workplace stress ebbs and flows: project deadlines come and go, new processes settle in and teams move through busy periods. However, if stress is left unmanaged or becomes a constant presence, it can feel overwhelming and unending. Identifying stress early and addressing its causes can prevent it from becoming permanent or leading to more serious issues such as burnout or anxiety disorders.

Coping Methods for Managing Workplace Stress

Effectively dealing with workplace stress starts with recognising its signs. You might notice feeling irritable, anxious or down You may be experiencing headaches, poor sleep or muscle tension. Productivity may drop and personal relationships at work or home might be affected. When you see these signs try to pause and assess what’s really behind your stress. Is it a temporary situation, such as a big project, or has it been brewing for some time?

One of the best ways to manage stress is by prioritising tasks and breaking large assignments into smaller, more manageable steps. Clear communication can help too. Sharing concerns with your manager or colleagues often leads to solutions or better understanding. It’s important to set boundaries - such as taking your breaks, finishing work on time and not answering emails outside of hours where possible.

Building healthy daily routines also supports stress management. Regular exercise, even a short walk at lunchtime, helps lower stress hormones and boosts your mood. Taking time to rest and switch off outside work is equally important. Mindfulness techniques — such as deep breathing, short meditations or simply practising gratitude — can calm the mind and help you regain perspective.

Sometimes your work structures or relationships need to change. If you’re struggling under an unmanageable workload, unclear expectations or bullying then it’s helpful to involve HR, your manager or an employee support programme. Seeking out support shows strength and commitment to your health and performance. Many workplaces in New Zealand have confidential services or Employee Assistance Programmes to guide you.

Long-Term Approaches to Stress Management

Dealing well with stress is a lifelong skill. You might go through periods of higher and lower pressure but developing resilience, self-awareness and reaching out when you need support can make these challenges easier to navigate. Remember, it’s natural to ask for help if stress feels too much! Support is available, whether from friends, family, managers or professional counsellors.

A Healthier Approach to Stress

Stress is a part of most working lives but it doesn’t have to control your experience. By recognising the different types of workplace stress, listening to what your body and mind are telling you and making use of healthy coping strategies you can minimise its negative impact. These habits not only help you handle work-related stress but also support your wellbeing far beyond the office.