Stress is something we all experience, but in a fast-paced working environment, it can quickly build up and affect our wellbeing. Understanding what stress is, how it shows up, and what we can do about it is key to staying healthy and productive.
Stress is a natural response to the pressures and demands we face in life. In small doses, it can help us stay focused and motivated. But when stress becomes overwhelming or long-term, it can impact our physical and mental health.
This happens when our bodies stay in “fight or flight” mode for too long, releasing high levels of cortisol and adrenaline.
The way we respond to stress plays a big role in how it affects us.
According to our research, work-related stress, depression, and anxiety accounts for over half of ill health in the workplace. Public service roles like healthcare reported higher levels of stress than other sectors.
Common workplace stressors include:
Stress looks different for everyone, but there are some common symptoms to watch out for, such as:
Our behaviours can also change when stressed, for example:
Managing stress in the workplace isn’t always easy but small, consistent actions can make a big difference. Here are some practical tips to help manage stress levels whilst at work.
*Everyone experiences stress differently, and what works for one person may not work for another. These tips are general wellbeing suggestions and are intended to support employees in recognising and managing everyday stress. If you're struggling or unsure, it's important to speak to a healthcare professional or make use of the support services available to you.
Mindfulness, breathing regulation, meditation, and Yoga may help to calm the nervous system and relieve stress.
Here’s how you can try box breathing: Inhale slowly for 4 seconds. Hold your breath for 4 seconds. Exhale slowly for 4 seconds. Hold again for 4 seconds
Staying hydrated and eating regular, balanced meals which include lean protein, healthy fats, wholegrains, and fruit and vegetables can stabilise mood and energy levels.
Talk to your manager about your stress levels to find out if any adjustments can be made to your workload or work structure.
Regular exercise releases endorphins which can reduce stress and improve overall wellbeing.
Aim for 150 min of moderate intensity activity each week and two days of muscle strengthening activity.
Aim to get 7-9 hours of sleep every night by practising good sleep hygiene. Sleep is important for concentration, energy levels and mental wellbeing which can help us to better navigate stress.
Avoid relying on caffeine or alcohol to manage stress. They are likely to increase stress, anxiety and disrupt sleep in the long-term.
At Bupa, we’re committed to helping our people manage stress in the workplace and their personal lives. Here are some of the ways we support our employees:
Our Anytime Healthline is a completely confidential, round-the-clock service with unlimited telephone consultations with Bupa nurses.
You can call our Anytime Healthline for if you feel unwell, get advice on how to stay healthy in your day-to-day life, with help on a range of topics, including quitting smoking.
Healthy Minds is a free, confidential service available 24/7 to you and your immediate family (aged 16+ and living at the same address). It’s designed to support your mental, emotional, and practical wellbeing, whether you're facing challenges at home or at work.
Here’s what you can expect:
Choose from a variety of self-guided programmes provided by SilverCloud Health to help you manage money worries, stress, sleep, and more.
SilverCloudHealth use cognitive behavioural therapy (CBT) techniques to teach you a fresh way of thinking and feeling about things.
The programmes include a range of tools, like a thought diary and mindfulness podcasts, all available to you when you need them.
Personal Energy is Bupa's own wellbeing programme. Our workshops focus on taking good care of the important things in your life that are key to your own personal wellbeing.
A mental health platform designed to be interactive and engaging by using groundbreaking technology, with JAAQ it feels like you’re having a conversation with world leading experts of health topics.
JAAQ is designed to give you the right information from the right people in a way that has never been done before. Get expert information from leading mental health professionals and people by asking the questions that are important to you.
Article by Mark, Health Advisor
There's lots on offer at Bupa. Find the right role for you on our Job Area's page.
Join our talent community and we'll let you know when a role that might be right for you comes up.
We believe that everyone has the potential to make a real difference in their career. That’s why we offer a range of early careers opportunities, from graduate schemes to apprenticeships.