Do you always feel stressed out about work?
Workplace stress is something most of us feel familiar with. Deadlines stack up, inboxes overflow, and expectations can feel relentless. It’s easy to fall into the habit of saying, “My job is really stressful.” But what if that story, more than the workload itself, is quietly making things harder?
Research from health psychologist Kelly McGonigal suggests that stress isn’t just about what’s happening to us; it’s also about how we interpret what’s happening. And that’s good news because it means there’s something practical we can change.
When Workplace Stress Becomes Constant Background Noise
Our brains are excellent at keeping us safe, but not always great at telling the difference between a genuine threat and a perceived one. When we label our entire job as “stressful,” our nervous system often responds as if danger is constant. The body releases stress hormones like cortisol and adrenaline, keeping us in a low-grade fight-or-flight state throughout the day.
Over time, this can leave us feeling drained even on quieter days, irritable with colleagues or family, and wired-but-tired at night. It’s not that we’re weak or bad at coping, it’s just that our nervous system never gets the message that it’s okay to stand down.
A More Accurate Way to Think About Your Day
One of the simplest and most effective stress-management tools is also one of the most overlooked: the accuracy of our thinking.
Instead of thinking, “My job is extremely stressful,” try something more precise:
- “I’ve got a tough meeting at 2pm, but the morning should be okay.”
- “This deadline is intense, but once it’s done things will ease up.”
This isn’t positive thinking or denial. It’s about giving your brain a clearer map of when to mobilise energy to cope with stress and when to recover. McGonigal’s work shows that when we view stress as temporary and specific, rather than constant and overwhelming, our physiological stress response becomes more flexible and less harmful.
Workplace Stress Isn’t Always the Enemy
Another important insight from McGonigal’s research is that stress, in itself, isn’t necessarily bad. Stress can sharpen focus, increase motivation, and help us rise to challenges that matter. The real issue is chronic, unrelenting stress with no opportunity to recover.
When we believe workplace stress is damaging and uncontrollable, it tends to be. When we see it as a normal response to meaningful effort and something that comes and goes, our bodies cope better. People who view workplace stress this way often show better health outcomes, stronger resilience, and quicker recovery after pressure.
4 Practical Ways to Cope With Workplace Stress (Not Against It)
Here are a few simple, workplace-friendly strategies you can try:
- Name the stress, don’t globalise it
At the start of the day, identify specific pressure points rather than writing off the whole day as “bad.” This helps your nervous system stay regulated. - Notice the gaps
Actively notice moments that are neutral or calm, like walking to a meeting, having a coffee, completing a routine task. Let those moments actually be restful instead of mentally filling them with worry. - Reframe physical stress signs
A racing heart or quickened breath doesn’t always mean something is wrong. It can be your body preparing you to perform. Quietly reminding yourself, “This is my body helping me,” can reduce anxiety and improve performance. - Build recovery into the day
Short pauses matter. Stretch, step outside, slow your breathing, or switch tasks briefly. Recovery doesn’t have to wait until after work.
The Takeaway
Managing workplace stress isn’t about eliminating pressure or pretending work is easy. It’s about being more precise, more compassionate, and more strategic in how we think about it.
When we stop treating every workday like a constant crisis, we give our minds and bodies permission to reset. And that small shift in how we talk to ourselves about workplace stress can make a surprisingly big difference to how we feel, function, and finish the day.
If you need help managing workplace stress get in touch now and make an appointment with a Senior Psychologist. We’re here to help you with what matters most.