Workplace stress and workload

A busy season at work is normal, but when stress and workload never let up, it starts to affect your health.

What it is

Workplace stress is the pressure you feel when job demands outweigh your resources to cope, whether that is time, energy, support or skills. A heavy workload is one common cause, but stress can also come from unclear expectations, poor support, conflict or a lack of control over your work. Some stress can sharpen focus. Sustained, unmanaged stress wears the body and mind down over time.

Signs to notice

• Constant tiredness that does not improve with a weekend off
• Irritability, tension headaches, or a racing mind that will not switch off after hours
• Struggling to concentrate, or feeling behind no matter how much you get done
• Dreading work, or feeling numb about tasks you used to enjoy
• Sleep difficulty linked to worry about work

What helps

• Break large workloads into smaller, clearly prioritised tasks, and revisit priorities with your manager when everything feels urgent
• Protect short breaks during the day, even five to ten minutes away from your desk helps
• Set boundaries around after-hours availability where possible, and communicate them clearly
• Talk to your manager about workload concerns before you reach breaking point, most cannot help with what they do not know about
• Practice a simple grounding technique, slow breathing or a short walk, when stress spikes during the day
• Protect sleep, movement and time with people who support you outside of work
• Notice unhelpful thinking patterns, such as assuming everything must be done perfectly or immediately, and gently challenge them
• Check in with colleagues too, workload pressure is often shared, and naming it together can open the door to practical solutions

When to reach out for help

Reach out if stress is affecting your sleep, mood, relationships or physical health, or if you feel constantly overwhelmed despite your best efforts to manage it. Persistent stress that does not ease with rest, or that leaves you feeling hopeless about your workload, is worth discussing with a professional.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you build practical stress management strategies and, where appropriate, support conversations about workload with your manager or HR. You do not need to wait for a breaking point to ask for support.