Stress Management Tips for Employees

published May 08, 2023
2 min read

This page has been written by PMAC. PMAC are the UK’s leading providers of workplace mental health and wellbeing training. They explore the impact of stress on employees, and how employees can manage their stress levels.

Understanding Stress: Causes, Symptoms, and Effects

Stress is a common experience that many people encounter daily. Stress can be understood as an emotional, physical and psychological response to feeling under strain or pressure. Stress can be caused by a number of different factors, from work to relationships, financial pressures, and health problems as some examples. Understanding the causes, symptoms and effects of stress is an important step towards managing it effectively.

Causes of Stress

Stress can be caused by internal and external sources. Internal sources of stress include negative self-talk, unrealistic expectations, and personality traits like perfectionism or pessimism. External sources of stress can include events like job loss, relationship difficulties, or health problems. Stress can also be caused by multiple factors that all contribute to a sense of overwhelm and anxiety.

Symptoms of Stress

Common physical symptoms of stress include headaches, fatigue, muscle tension, and digestive problems. Emotional symptoms can include anxiety, irritability, low mood, and difficulty concentrating. Behaviourally, people may appear as reactive, irritable, or withdrawn. And psychologically, stress can lead people to question and doubt themselves, and lead to worry. In some cases, stress can lead to panic attacks or other trigger other mental health problems.

Effects of Stress

Stress can have a significant impact on a person’s health and wellbeing if left unmanaged. Enduring, severe stress has been linked to increased risk of heart disease, insomnia, decreased immune function, and difficulty maintaining healthy relationships at work and at home. Managing stress effectively is therefore important for both physical and mental health.


Understanding the causes, symptoms, and effects of stress is a key step towards managing it effectively. By identifying the sources of stress and developing strategies for managing, individuals can reduce the negative impact of stress on their health and well-being.

Effective Stress Management Techniques for Employees

In today’s fast-paced work environment, employees often face high levels of stress that can affect their performance and mental health. However, there are several effective stress management techniques that employees can use to reduce stress and improve their well-being:

1. Time Management

Stress often results from having too many tasks to complete and not enough time to complete them. Therefore, employees can benefit from time management techniques such as prioritizing tasks, setting realistic deadlines, and breaking larger tasks into smaller, more manageable tasks.

2. Healthy Lifestyle Choices

A healthy lifestyle can help reduce stress levels. Employees should aim to get enough sleep, eat a well-balanced diet, and exercise regularly. By making healthy lifestyle choices, employees can improve their physical health, which in turn can improve their mental health.

3. Mindfulness Techniques

Mindfulness is the practice of being fully present and aware of one’s thoughts and feelings without judgment. Mindfulness techniques such as deep breathing, meditation, and yoga can help employees reduce stress and improve their mental well-being.

4. Social Support

Having a supportive social network can help employees manage stress. Employees can seek support from friends, family members, or colleagues. Alternatively, they can join social clubs or support groups in their workplace or local community.

5. Work-Life Balance

Achieving a work-life balance is essential for managing stress levels. Employees can set clear boundaries between work and personal life, such as leaving work at the office or turning off work-related notifications outside of work hours. Additionally, employees should make time for hobbies and social activities outside of work to help reduce stress levels.

Building a Healthy Workplace: Strategies to Reduce Workplace Stress

Workplace stress can have significant consequences, both for the employees and the company. From decreased productivity to increased employee turnover, stress can have a detrimental effect on a business’s success. Therefore, it’s essential that as an employer, you take steps to promote a healthy workplace that can help your employees manage and reduce stress levels.

Here are some strategies to reduce workplace stress and promote a healthier workplace:

1. Encourage Regular Breaks

One of the simplest ways to reduce stress in the workplace is to encourage regular breaks. Encourage your employees to take a break every hour or so, even if it’s just a brief 5-minute walk around the building. This will help them recharge and return to work with a clearer mind.

2. Promote a Positive Work Environment

A positive work environment should involve open communication, mutual respect between colleagues, and celebrating each other’s achievements. This can lead to a sense of belonging, which can reduce the feeling of isolation and increase job satisfaction, which can help reduce stress overall.

3. Promote Healthy Habits

Encourage healthy eating habits, such as eating breakfast, bringing a healthy lunch, and staying hydrated throughout the day. Also, encourage regular physical exercise such as via walk and talk meetings, as this can help reduce stress levels, improve mental health, and boost productivity.

4. Offer Support

Employees who feel unappreciated or unsupported are more likely to experience higher levels of stress. Employers can provide mentoring, counselling services, employee assistance programmes and training, to help employees deal with stress related to their work.

5. Flexible Scheduling

Flexible scheduling is becoming increasingly popular, and for a good reason. Allowing employees to have more control over their work schedules can improve autonomy and reduce stress.

In Summary

By implementing strategies that encourage healthy habits, support, and flexible scheduling, employers can help reduce the stress levels of their employees. It is essential to maintain communication continually, encourage positive work relationships, and provide mental health resources to employees. As an employer, by promoting a healthy work environment, you can foster a more productive and engaged workforce that benefits all parties.