5 warning signs of work stress (and what to do next) 

Five Signs of Work Stress

Work can be stretching in the best ways, yet sustained pressure can tip into stress that harms your health and relationships. If you have been telling yourself to just push through, you are not alone. Many UK workers notice creeping changes long before they use the word burnout. 

Did you know that in a study of over 4500 people, Mental Health UK found that 91% of people reported extremely high levels of pressure or stress in the last year.   

Source: The Burnout Report 2026. 

In this article, we highlight five clear warning signs of work stress, why they matter and what you can do today.  It includes practical steps you can try at your desk, alongside guidance on when to seek extra help. If you recognise yourself here, consider it a nudge to act with care rather than a verdict on your capacity. 

Who are we? 

Openforwards supports adults and young people in Birmingham and online. Our approach blends practical skills with warmth, so you feel supported as you regain balance. 

The five warning signs to take seriously 

Below are five common early indicators of work-related stress. You do not need every sign for stress to be a problem. One or two can be enough to merit a reset. 

1) Sleep disruption 

You fall asleep late, wake in the small hours or clock up fewer hours than you need. Racing thoughts about tasks and mistakes keep replaying. Over time, you feel foggy and rely on caffeine to get going, which then makes sleep worse. 

Try this: 

• Set a consistent wind-down routine for 30 to 45 minutes, lights dimmed, screens parked outside the bedroom. 

• Keep a pen and pad by the bed; do a five-minute brain dump of tasks and worries before lights out. 

• If you wake and cannot settle after 20 minutes, get up, read something low-key, and return when drowsy. 

One of our clients, a project manager had gotten into a habit of checking email at late at night.  He switched to a notebook list at 9pm and a no-email-after-9 rule. Within two weeks, middle-of-the-night wake-ups reduced. 

2) Irritability and snappiness 

You feel on edge and overreact to small delays or questions. Colleagues notice you are shorter in tone. At home, you snap at your partner or children, then feel guilty. This is often a sign that your nervous system is running hot. 

Try this: 
 

• Use micro-breaks. Every 60 to 90 minutes, step away for two minutes of slow breathing or a short stretch. 

• Name and normalise: say to yourself, I am stressed and my body is protecting me. That label can reduce escalation. 

• Choose one boundary phrase you can use kindly, such as, I can help after lunch, I am at capacity this morning. 

3) Health complaints that keep coming back 

Frequent headaches, stomach issues, muscle tension or chest tightness can all be stress-related.  You may visit your GP and find nothing medically alarming, yet symptoms persist. 

Try this: 

• Track patterns across the week to spot triggers like skipped meals, back-to-back meetings or high-stakes calls. 

• Eat regularly and hydrate.  Blood sugar dips from eating snacks and highly processed foods can lead to anxiety and irritability. 

• Book movement into your diary as you would a meeting. Even a brisk 10-minute walk counts. 

4) Panic or near-panic 

Your heart races, you feel dizzy or shaky, or you fear you might faint during meetings or on the commute. Panic is frightening but not dangerous. It is a sign your threat system is firing too often. 

Try this: 

• Slow, steady exhale breathing: inhale for 3, hold, exhale for 6 and hold.  Repeat for two minutes. 

• Gently face the situations you avoid, in small steps. Stay long enough for the wave to rise and fall. 

• If panic is frequent, structured support such as CBT or ACT can help you reset the cycle. You can learn more about targeted help for panic in our guide to why panic happens and what eases it at OpenForwards. 

5) Presenteeism 

You are technically at work but your tank is empty. You re-read the same email, avoid decisions and spend longer working to make up for poor focus, which deepens the spiral. 

Try this: 
 

• Pacing: break work into small, clearly defined chunks, then take a timed micro-break before the next block. 

• The 3 priorities rule: choose no more than three must-do items for the day and protect them first. 

• Finish-lines matter. Set a firm stop time and leave less urgent tasks for tomorrow. 

When stress becomes a health risk 

Job stress is too much when it starts to impair daily living, relationships or health. Warning signs include sustained sleep loss, frequent panic, feeling hopeless about work, using alcohol or medication to cope, or persistent physical symptoms your GP cannot otherwise explain.  

Stress at work can make you ill; over time, it can contribute to anxiety, depression, high blood pressure, digestive issues and weakened immunity. If any of this sounds familiar, it is valid to take it seriously and seek support. 

What to try today: small steps that compound 

• Pace your workload. Work in 25 to 50 minute focus blocks, then take a 2 to 5 minute pause. Protect at least one longer break. 

• Set boundaries. Decide your earliest and latest work times. Communicate them in your calendar and email footer. 

• Use micro-breaks. Stand, stretch, sip water, look out of a window. Short and frequent beats long and rare. 

• Do a values check. Ask, what kind of colleague or leader do I want to be today? Choose one behaviour that fits that answer, even if it is small. 

• Reduce hidden load. Turn off non-essential notifications, batch email, and simplify task lists. 

If you want more structured strategies for stress, our page on therapy for stress management outlines evidence-based options and ways to start gently. 

How therapies can help 

Evidence-based therapies can shift stress patterns and rebuild resilience: 
 

• ACT (Acceptance and Commitment Therapy) helps you make space for difficult thoughts and feelings, clarify values and take workable steps. It is especially helpful for perfectionism, rumination and avoidance. 

• CBT (Cognitive Behavioural Therapy) maps the link between thoughts, feelings and actions. It offers practical tools to challenge unhelpful thinking, run behavioural experiments and reduce safety behaviours that keep anxiety going. 

• CFT (Compassion Focused Therapy) reduces self-criticism and strengthens the soothing system, which is vital when you tend to drive yourself hard. 

• EMDR (Eye Movement Desensitisation and Reprocessing) can be useful when work stress has been compounded by past difficult experiences or incidents that still feel raw. 

If you are curious about how these approaches feel in practice, you can explore ACT-focused support and how EMDR works in our resources at OpenForwards. 

When to seek professional help 

Consider speaking to a professional if: 
 

• Symptoms persist for more than a few weeks despite adjustments. 

• Panic, dread or low mood are frequent and affecting your work or home life. 

• You are using alcohol, medication or stimulants to cope. 

• You have thoughts of harming yourself. If you are in immediate danger, call 999 or go to your nearest A&E. For non-emergency support, contact your GP or NHS 111. 

OpenForwards provides private therapy in Birmingham and online. If you prefer to see a therapist locally, our team of psychologists and CBT practitioners offers support tailored to work stress, anxiety and burnout. 

Quick FAQ 

• What are 5 warning signs of stress? 

Common signs include sleep disruption, irritability, recurring physical complaints, panic symptoms and presenteeism or reduced productivity. 

• What are the symptoms of severe work stress? 

Prolonged sleep loss, frequent panic, persistent low mood, high irritability, reliance on  alcohol or medication to cope, and physical symptoms without a clear medical cause. 

• Can stress at work make you ill? 

Yes. Ongoing stress can contribute to anxiety, depression, digestive problems,  headaches, high blood pressure and lowered immunity. It is important to address it  early. 

• When is job stress too much? 

When it regularly disrupts sleep, health, mood or relationships, or when you feel stuck  in a cycle of coping behaviours that do not help. 

Gentle next steps 

You do not have to earn rest or help by reaching breaking point. Start with one small change today and build from there. If you would like support, you can learn about therapy options at OpenForwards and arrange an initial consultation in Birmingham or online. 

Helpful links: 

• Learn about therapy in Birmingham and online at our private therapy page: https://openforwards.com/private-therapy-birmingham 

• Read how Acceptance and Commitment Therapy can help with stress and anxiety: https://openforwards.com/psychologists-birmingham/acceptance-and-commitment-therapy-act-birmingham 

• Find out what happens in EMDR and when it may help: https://openforwards.com/how-does-emdr-work 

Work stress shows up in your body, mood and behaviour. Watch for the five signs outlined above, pace your workload, set kind boundaries, use micro-breaks and reconnect with your values. If symptoms linger or escalate, therapies like ACT, CBT, CFT and EMDR can support recovery. Reaching out is a sign of wisdom, not weakness.