How to get through a stressful time at work

From reassessing your working environment, to fostering moments of joy even when your to-do list is packed, try these tips

‘Just another month and this project will be over…’ I say to myself. For many of us, there are stressful periods in our jobs, whether we work for someone else or are self-employed. There might be a project that’s really intense, or an event that’s been a nightmare to organise, and you may well find yourself wishing it was all over and done with.

Work is often a big part of our lives, so stresses in our jobs can impact our overall mental health and wellbeing. And if we spend, say, eight hours a day working – even if we’re able to switch off afterwards – that’s a big chunk of time that we’re potentially dealing with something difficult.

“Stressful times at work can be difficult emotionally, because they can remind us of previous struggles or bring up negative self-beliefs,” says counsellor Laura Spreitzer. “Frequent stress at work may indicate deeper problems. It’s important to identify the root cause. Are you a perfectionist? Perfectionism, while driving achievement, can lead to burnout.”

For me, a stressful period at work ties in with things like my imposter syndrome and perfectionism. I can worry that I’m not performing at my absolute best, and then start to spiral with how other people must be picking up on every little thing that hasn’t gone brilliantly. My mind conjures up worst-case scenarios, imagining what could go wrong.

Dealing with colleagues or managers can be a big contributor to a stressful period at work, too. If there’s an important project you’re all working on, you may feel the pressure from your line manager, which can add to the anxiety. You might find yourself facing an unrealistic workload and tight deadlines that understandably cause you stress and make your workdays feel intense.

When is a stressful time at work a sign of a bad workplace?

To some extent, it can be normal for there to be periods in a job that are more stressful. The run-up to a big event – such as a new launch, or national holidays like Christmas, for example – is likely to involve more tasks, and having to manage different things at once compared to your day-to-day. But even these periods shouldn’t be made to feel too much, and there are signs that a stressful time at work is an indicator of bigger issues in your workplace.

If your line manager is giving you too much work, or expecting you to answer inquiries outside of work hours, this is a sign that they aren’t respecting your boundaries. A line manager or colleague who criticises, or only picks up on the things that haven’t been done or could have been done better, rather than praising your good work or being constructive in their feedback, can impact how you feel.

And if a stressful time at work isn’t just a short-lived experience, but something that regularly happens, then it’s worth considering whether you’re working in a place that’s supportive of its workers. Sometimes, a professional conversation with your line manager can help, if you feel able to. You can try communicating your boundaries, such as not being phoned outside of hours, or letting them know about any issues you’re coming up against.

If you have tried this, or feel there are bigger issues at play, speak to someone like a trade union representative to share your concerns and get their advice. You deserve to have a good time at work, and to work in a place that’s supportive.

How to manage a stressful period at work

“When facing a challenging situation, like an important meeting, presentation, or decision, take a moment to ground yourself,” advises Laura. “Simple exercises like deep breathing can bring you back to the present moment, and reduce overwhelm.

“Consider talking to a trusted colleague or manager to gain perspective,” Laura says. “Remember, you’re part of a team! If you’re self-employed, why not reach out to a friend or a mentor in your field?”

It can be easy to wish time away when things are stressful, but it’s also about finding ways to make things better in the now. Knowing that a stressful situation is temporary can help you keep perspective and get through it; how you’re feeling isn’t going to be the case forever. But chances are, you don’t want to see the few weeks of stress as being an inevitably difficult period to just get through – you can still find joy.

“When stressed, prioritise your wellbeing outside of work,” advises Laura. “Identify activities that nurture you and reduce stress, such as taking a walk in nature, soaking in a relaxing bath, or spending time with friends.”

When work is stressful, I make a point of scheduling activities like dinner with friends. It can be tempting to withdraw at stressful times, but I know that I am nourished by being with people I care about. Sitting around a dining table with loved ones reminds me that I have a good life outside of work, and makes whatever my workday involves seem less intense. The work stress fades into the background, and everything feels more manageable.