Often, our professional life rewards us pushing through pressure and constantly achieving, for example meeting deadlines, targets, performance objectives and a never ending to do list. In addition, when working in a hybrid or remote setting, there is often a pressure to be constantly shown as online or available. Whilst being ambitious, results driven and dedicated to our work can all be positive qualities, prolonged periods of these stressors can gradually impact our wellbeing, productivity, and also job satisfaction.

The Reality of Workplace Stress

To understand the widespread impact of stress, the Health and Safety Executive (HSE) 2024/25 annual report summarises:

• 1 million UK workers reported suffering from work-related stress, depression, or anxiety
• Stress-related conditions represent the largest category of work-related ill health tracked by the HSE
• 22.1 million working days were lost due to work-related stress, depression, or anxiety
• Employees affected by these conditions took an average of 22.9 days off work to recover

While the HSE specifically measures stress, anxiety, and depression, the term ‘burnout’ isn’t specifically tracked. However, in another survey conducted by the Mental Health Foundation England in 2024, it reports:

• 79% of employees report experiencing moderate-to-high stress levels
• 25% of UK workers feel unable to manage or cope with workplace stress
• 63% of UK employees exhibit classic signs of burnout, such as chronic physical exhaustion and emotional disengagement
• Nearly 10% of UK adults needed to take time off work for mental health reasons over the past year

How We Experience Stress

We all encounter periods of heightened pressure at work. However, it is the result of prolonged periods of stress that can begin to affect our physical health, cognitive process, emotional balance, and day-to-day functioning.

The NHS defines stress as the body's natural response to feeling threatened or overwhelmed. When stress becomes persistent, it negatively impacts our mood, physical health, relationships, and self-esteem. Over time, unmanaged stress leads to burnout, which can be defined as a state of total physical, mental, and emotional exhaustion.

Here are some common signs that work stress may starting to take its toll:

Emotional Signs

• Feeling constantly overwhelmed or trapped
• Heightened irritability, impatience, or frustration
• Persistent anxiety or worry centred around work
• A sense of dread before the workday starts
• Loss of motivation or enthusiasm for work or the role

Physical Signs

• Restless sleep, insomnia, or waking up feeling unrefreshed
• Frequent tension headaches or muscle tightness
• Chronic fatigue that rest doesn't seem to cure
• Sudden changes in appetite or digestive issues
• Feeling physically depleted most days

Behaviour Signs

• Working longer hours
• Difficulty concentrating, remembering details, or making decisions
• Withdrawing from friends, family, or team members
• Procrastinating or avoiding key responsibilities

Recognising and understanding some of these warning signs early gives you the chance to make changes before burnout fully sets in.

Understanding the Root Causes

Work-related stress rarely comes from a single source or event. While constant and endless to-do lists, deadlines, targets, performance objectives all play a role, it is our deeper internal patterns and beliefs that often dictate how we respond to these demands.

Personally, I experienced burnout and had to take some time off work. Initially, I struggled to understand what was happening, and at the time I didn’t associate it to stress or burnout. While my workload was certainly intense, it was through my own personal therapy that I realised my people-pleasing tendencies where challenging for me to say ‘no’ and difficult for me to set healthy boundaries. I also have an annoyingly persistent ‘not good enough’ inner critic that led me to consistently having high expectations of myself and always trying to overachieve in every aspect. These long-established internal patterns and beliefs were present each and every day, meaning I was likely to experience stress and burnout at some point.

Other common underlying patterns may include:

• Perfectionism and a deep-rooted fear of making mistakes
• Difficulty saying no or setting firm expectations
• Imposter syndrome and persistent self-doubt
• Unrealistically high self-imposed expectations
• Struggles with work-life balance or disconnecting after hours
• Anxiety surrounding performance expectations

By uncovering and understanding these root causes, we can begin breaking the cycles that lead to chronic stress and overwhelm.

How Counselling Can Help

Burnout isn't a sudden event; it's the cumulative result of unmanaged stress and insufficient recovery time over months or years.

The British Association for Counselling and Psychotherapy (BACP) highlights that workplace counselling provides an invaluable proactive intervention, helping you identify and address challenges early while reducing the psychological burden of demanding work environments.

Counselling provides a confidential, non-judgmental space to step back, evaluate current pressures, and spot early warning signs. In my practice, I work with you to:

• Identify your personal stress triggers and warning signs
• Make sense of your emotional responses to work demands
• Develop healthy, practical coping mechanisms
• Build emotional resilience and self-regulation skills
• Gain deep self-awareness around your professional habits
• Restore your confidence in navigating workplace challenges

The Power of Healthy Boundaries

Establishing and maintaining healthy boundaries can feel daunting, particularly in remote or hybrid working environments where the line between home and office is easily blurred. When our work begins to eat into our personal time, for example, answering emails late into the night, not taking sufficient breaks during the day, or generally feeling ‘unable to switch off’, can all lead to increased stress and overwhelm.

Counselling gives you a structured space to evaluate where your boundaries and build practical tools to maintain them. Together, we can work on:

• Communicating your limits clearly and confidently
• Navigating the guilt that often accompanies saying "no"
• Establishing clear transitions between your work life and personal time
• Prioritising self-care as a non-negotiable requirement, not a luxury
• Setting realistic expectations for what you can sustainably achieve

Healthy boundaries aren't about doing less; they are about creating the conditions that protect your wellbeing while enabling sustainable performance.

Why Early Support Matters

Work-related stress remains one of the primary health challenges facing professionals today. Both the HSE and NHS emphasise the importance of early recognition and proactive management to prevent severe mental health setbacks.

Reaching out for support before reaching a crisis point allows you to gain fresh perspective, strengthen your resilience, and implement lasting lifestyle adjustments from a position of strength, rather than trying to rebuild after burnout.

If you haven't tried therapy before, taking the first step can feel daunting. Counselling isn't about being told what to do; it's a collaborative, reflective environment where you can speak openly without judgment.

During our initial sessions, we will focus on:

1. Exploring current challenges: Understanding what you are experiencing at work right now
2. Assessing the impact: Looking at how stress is affecting your health, relationships, and energy
3. Setting your goals: Clarifying what you hope to achieve through counselling
4. Uncovering patterns: Identifying the deeper habits, mindsets, or experiences contributing to your stress

As we continue working together, sessions shift toward building self-awareness, practicing tailored strategies, and helping you make meaningful, sustainable changes in your working life.

Because every individual’s journey is different, therapy is completely tailored to your unique goals and schedule. I offer both in-person and flexible online counselling, making it convenient to fit sessions into a busy calendar.

References

• Health and Safety Executive (HSE). Stress and Mental Health at Work. Available at: HSE Stress and Mental Health
• Health and Safety Executive (HSE). Health and Safety Statistics for Great Britain. Available at: HSE Statistics
• Mental Health UK. The Burnout Report. Available at: Mental Health UK Burnout Report
• NHS Every Mind Matters. Stress. Available at: NHS Stress Management
• British Association for Counselling and Psychotherapy (BACP). Workplace Counselling Competence Framework. Available at: BACP Framework