The science of stress: understanding and managing workplace pressure in 2025

Stress has become a familiar companion in the workplace for many people. But what if we stopped seeing stress as the enemy and started to understand it as a signal that can be managed strategically?

The science behind stress

Stress is the body’s natural response to challenge or change. When we perceive a threat- whether that’s a looming deadline or an important presentation, the brain releases stress hormones like cortisol and adrenaline. These chemicals trigger the ‘ fight,flight, or freeze’ response.

In short bursts, stress can actually be helpful. It keeps us alert, motivated, and productive. However, when stress becomes chronic, it begins to erode our health and performance.

Over time, persistent stress can:

• Impair memory and concentration.
• Disrupt sleep and recovery cycles
• Lower immune function
• Increase risk of burnout and anxiety.
• Reduce creativity and decision-making ability

Common causes of workplace stress

Every workplace is unique, but certain stressors appear again and again across sectors and roles. These include:

• High workload and unrealistic deadlines – Constantly racing to meet deadlines without support and resources can push employees into chronic overdrive

• Lack of control or autonomy – When people feel they have little say in how they do their work, stress levels rise and motivation falls.
• Poor communication and unclear expectations – Ambiguity fuels anxiety; employees thrive when they understand priorities and feel heard.
• Toxic or unsupportive culture – A lack of psychological safety, unresolved conflicts, or bullying can create persistent emotional strain.
• Insufficient recognition or reward – When effort goes unnoticed, stress accumulates and morale drops
• Work-life imbalance – Remote work and digital overload often blur boundaries, making it difficult to recharge.

Understanding these root causes allows organisations to go beyond surface-level solutions, like yoga sessions or free snacks.

Stress management

Managing stress effectively requires both individual strategies and organisational commitment. Here’s how workplaces can approach it holistically:

For Individuals:

• Pause and Reflect: Recognise early signs of stress – irritability, fatigue, forgetfulness – before they escalate.
• Micro-Breaks Matter: Step away for a few minutes every hour to reset your nervous system.
• Breathe and Reset: Slow, mindful breathing activates the body’s relaxation response.
• Prioritise Recovery: Protect time for sleep, exercise, and genuine disconnection from work.
• Build Connection: Talking about stress reduces stigma and builds resilience.

For Organisations:

• Promote Psychological Safety: Create a culture where employees can speak up about workload or mental health without fear.
• Train Leaders: Equip managers to recognise stress symptoms and lead with empathy.
• Redesign Workloads: Encourage realistic goal-setting and flexible work models.
• Celebrate Wellbeing: Recognise teams that balance performance with care.
• Measure and Improve: Use wellbeing surveys or focus groups to track progress and adjust initiatives.