Workplace stress is one of the biggest health challenges facing UK employees today. According to the Health and Safety Executive (HSE), an estimated 935,000 workers were affected by work-related stress, depression or anxiety in 2024/25, accounting for around half of all work-related ill health. The total number of working days lost to these conditions reached around 19.7 million, with stress alone responsible for the majority of days lost.
Women are disproportionately affected. HSE data shows that women have statistically higher rates of work-related stress, depression and anxiety than men. For women in business, the pressure can be compounded by the gender pay gap, caring responsibilities, menopause symptoms, and the everyday challenge of being heard in male-dominated sectors. Office for National Statistics figures for April 2025 put the median hourly gender pay gap at 7.0% for full-time employees and 14.3% across all employees. ACAS guidance on menopause at work reminds employers that severe symptoms may meet the definition of a disability under the Equality Act 2010 if they have a substantial and long-term adverse effect on normal day-to-day activities. Left unchecked, chronic stress can affect sleep, concentration, fertility, cardiovascular health and overall quality of life.
If stress is already making you ill, seek professional help from your GP, an NHS Talking Therapies service, or a qualified counsellor. Many employers also offer Employee Assistance Programmes that provide free, confidential support. The good news is that there is also a lot you can do proactively to keep stress in check. Here are practical, evidence-based ways to tackle workplace stress.
Build a mindfulness habit to tackle workplace stress
Mindfulness and meditation are among the most studied techniques for reducing stress. Research consistently shows that regular practice can lower levels of cortisol, the stress hormone, and reduce symptoms of anxiety and depression. Systematic reviews have found that mindfulness programmes can improve anxiety and stress after eight weeks of practice.
You do not need to attend a retreat or buy expensive equipment. Many people start with just ten minutes a day using free NHS-approved resources such as NHS breathing exercises or Every Mind Matters. Try scheduling a short session during your lunch break, before work, or between meetings. Over time, this creates a buffer between you and stressful events, making it easier to respond calmly rather than react impulsively.
Move more during the working day to tackle workplace stress
Physical activity is a powerful antidote to stress. Exercise triggers the release of endorphins, serotonin and dopamine, which improve mood and concentration. It also helps to reverse some of the harmful effects of prolonged sitting. The UK Chief Medical Officers recommend that adults aim for at least 150 minutes of moderate activity each week, but short bursts also count.
If you work at a desk, build movement into your routine rather than saving it for the gym. Stand up and stretch every hour, take walking meetings, get off the bus a stop early, or try a few desk-based exercises such as seated leg raises, shoulder rolls and gentle neck stretches. A standing or sit-stand desk can also reduce the physical strain of long hours in one position. For more ideas on balancing work and health, see our wellbeing section.
Take real breaks to tackle workplace stress
One of the fastest routes to burnout is working through lunch, answering emails late into the evening, and treating rest as a luxury rather than a necessity. In reality, breaks improve focus, creativity and decision-making. The Working Time Regulations 1998 give most workers the right to one uninterrupted 20-minute rest break during a working day of more than six hours, but many women in senior roles rarely take it.
Make your breaks count by stepping away from your desk and doing something unrelated to work. Read a chapter of a book, listen to a podcast on a walk, do a quick mindfulness exercise, or spend ten minutes on a creative hobby such as adult colouring or journaling. If you work from home, set a clear finish time and close your laptop at the end of the day. Protecting your downtime is not lazy; it is essential for sustainable performance.
Use breathing exercises to reset in the moment
When stress spikes during a difficult meeting or a tight deadline, your body can enter fight-or-flight mode. Controlled breathing helps to activate the parasympathetic nervous system, which calms the body and clears the mind. The NHS recommends breathing in slowly and deeply through your nose, letting your stomach expand rather than your chest, then breathing out gently through your mouth.
Try the 4-7-8 technique: inhale for four counts, hold for seven, and exhale for eight. Repeat three or four times. You can do this discreetly at your desk, in a toilet cubicle, or before you walk into a challenging conversation. Because breathing exercises require no equipment and take only a minute, they are one of the most accessible tools for managing acute stress.
Set boundaries and ask for support to tackle workplace stress
Individual coping strategies are important, but they are not a substitute for a manageable workload and a supportive workplace culture. If your stress is linked to unrealistic deadlines, unclear expectations, or a toxic environment, it is worth raising it with your line manager, HR team, or a trusted colleague. In the UK, employers have a legal duty to protect workers from stress at work by carrying out risk assessments and taking reasonable steps to reduce harm. The HSE Management Standards set out six key areas that employers should address: demands, control, support, relationships, role and change.
Practical boundaries might include turning off email notifications after hours, blocking focus time in your calendar, delegating tasks, or saying no to non-essential commitments. If you are self-employed, consider whether your pricing, client boundaries and working hours are sustainable. Our guides on work-life balance and starting a business include more advice on building a career that supports your wellbeing.
Workplace stress is unlikely to disappear overnight, but it can be managed. By combining professional support when needed with small daily habits, movement, real rest and clear boundaries, you can protect your health and perform at your best.
