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7 top-tips to deal with work-related stress

Stressed at work? Here’s how to cope and thrive.The increase in work-related stress around the world affects not only the health and well-being of employees, but also the productivity of organisations. According to research by YouGov, half of workers in Britain (52%) say they feel stressed at work.So, why do we stress at work?In essence, stress can be the result of work demands that exceed a person's capability to cope. Factors ranging from long hours, to heavy workloads or tight deadlines, to poor relationships with colleagues, an inadequate working environment or changes within the organisation, can all give rise to work-related stress.It might manifest itself in physical symptoms like fatigue, headaches, sleeping difficulties and stomach upsets. Psychological symptoms include depression, anxiety, irritability, feelings of being overwhelmed and even cognitive difficulties, such as a reduced ability to concentrate or make decisions. Our behaviour is likely to change too: we might notice a drop in our work performance, the need for more sick days, problems with interpersonal relationships or mood swings.However, it's important to remember; stress is highly personal and not always negative. What one person may perceive as stressful; another may view as a positive challenge. Stress can sometimes drive us to succeed and give us a false sense of meaning. In fact, Dr. Heidi Hanna from the American Institute of Stress reminds us that conversations often seem to revolve around competition of who's more stressed: "How are you?" "Stressed." "Me too." And then each party goes on to explain why they're so stressed, with the worst off winning in our backwards way of thinking." But, as she points out: "Stress can be as addictive as drugs."Stress releases the 'feel good' chemical dopamine, which encourages repeat behaviours by activating the reward centre in our brain (and may be the chemical to blame for many addictive behaviours).So, whether you're someone who thrives on stress or loathes it, the real problem is the impact of a stress-filled life on you in the long-term: stress can lead to a multitude of both physical and mental health problems. If you suffer from work-related stress, here are a few ways you can find help or help yourself:1. Identify your triggersMonitor your stress. What makes you feel angry, tense, worried or irritable?Stress triggers will look different for everyone depending on your work environment, role, and your personal stress response. For one person it could be not having the right tools or training to complete your tasks, or an excessive workload. For another person it might be a lack of support from management or toxic colleagues. When you've figured out your stress triggers, practice setting boundaries and plan ahead for inevitable times of stress.2. Practice setting boundariesIn a world of remote and hybrid work, the blurred lines between our personal and professional life make it harder than ever to avoid stress. Try to manage and negotiate expectations, for example with co-workers who ask you to take on additional projects. Identify your priorities, and then focus on the tasks that will help you get there.Learning to say 'no' when needed is another powerful skill that empowers you to enforce your boundaries and keep your primary goals a priority. And, whatever you do, don't skip breaks. Breaks give you time to recover from work-related stress and boost your performance and energy.3. Talk to someone you trustMany workplaces have Mental Health First Aiders among their staff, who are there to listen in confidentiality and without judging. They can help guide you to further support - whether through self-help resources, internal support such as Employee Assistance Programmes (EAP), or external sources, for instance your GP.Confiding in someone you trust can help. The idea is not for the other person to offer a 'fix' or solve your problems, rather, by discussing your worries in a safe place, you can gain objectivity, identify possible solutions for yourself, or simply 'get things off your chest'.4. Get organisedMake sure you're well organised. List your tasks in order of priority and schedule the most difficult tasks for times when you feel most productive, such as first thing in the morning5. Don't forget the basicsDuring stress, it can be easy to forget the basic stuff, like eating, sleeping and even breathing properly - yes, although it's perfectly natural to respond to anxiety with rapid and shallow over-breathing, this can set off a cascade of physical changes in the body that exacerbates stress. A balanced diet and regular exercise can go a long way to stave off the worst symptoms.Avoid excessive drinking and smoking. Drugs such as alcohol and tobacco won't alleviate stress. Instead, they can cause additional health problems.6. Make time for relaxationMaking time for relaxation is not an easy task when we have a seemingly never-ending to-do list at the back of our minds. However, with practice it is possible to train our brain to become comfortable with stillness. Try techniques that balance out stress hormones, such as mindfulness, yoga or meditation.7. Remember that work-related stress is also a management issueFor employers, it's important to recognise work-related stress as a health and safety issue. A company should take steps to ensure that employees are not subjected to unnecessary stress. As an employee, make sure you speak to your line manager and make them aware if you are starting to feel overburdened by stress at work. You can then discuss together how to best tackle the issue.Learning to handle stress isn't easy, but the more coping skills you develop, the more resilient you'll become. For more tips on how to manage work stress, visit Mind's website.If work-related stress continues to be a problem despite your efforts, you may need to seek support from a counsellor or psychotherapist.At Brook Street, people are truly at the heart of what we do. We don't just place our candidates in jobs, we help you build a career, focusing on your wellbeing, and helping you maximise your potential. Our expert consultants take pride in creating a tailored and quality experience to help you meet your career aspirations.

When "Job-hopping" no longer the “pay-raise ticket”

“Job hopping” once offered young professionals a quick path for better paychecks and better workplaces. A new gig could mean a 10% to 20% salary bump – sometimes even 50% for niche roles. But entering 2025, that ticket lost its punch. Stricter hiring requirements, fiercer competition, and the fast-changing world of work have made numerous young workers think twice before leaping.So how can young workers still land the right role, boost income, and secure long-term career growth?Competing beyond their peersFrom 2020 to 2023, switching jobs often paid off handsomely. Then 2024 flipped the script. “Young workers these days are not just competing with their peers anymore”, says Dang Ngoc Thu Thao, Operations Manager, Staffing and Outsourcing, Manpower Vietnam. The global wave of layoffs has surged since early 2024, as many companies shift their focus to experienced talent. “‘We’ve seen job switchers take pay cuts of 10–20% compared to their previous roles,” Thao added. While companies tweak benefits and tighten budgets, young workers are realizing that “job-hopping” is no longer a golden ticket and now carries higher risk, especially in a job market obsessed with experience and skills. The competition has thickened. Candidates with 4-5 years of experience are eyeing jobs meant for those with just 1–2 years of experience. This makes young job seekers now face competition not just from their own generation. Meanwhile, Manpower notes a shift: young workers are now sticking around longer - around 1.5 to 2 years per job — a notable increase from just 6 to 12 months a few years back. In addition to rising competition and the fear of layoffs, many are also coming to terms with the reality that average incomes for those with less than five years of experience are declining. How to make Job-hopping work in 2025?Skills are the New CurrencyThao points to the edge young workers still hold: quick learning, adaptability, and raw enthusiasm. But those alone won’t cut it. To fully capitalize on these advantages, proactive upskilling is essential. The current job market demands a full toolkit — professional expertise, language proficiency, tech savvy and adaptability to change. Job requirements are increasing, sometimes demanding not just one foreign language but a second as well, alongside deep professional skills. In fields like IT, the bar is even higher, a solid technological foundation is non-negotiable. Upskilling isn’t optional, it’s the lifeline to standing out. Timing is everythingStay ahead, not behind. Waiting until burnout hits to explore options is a recipe for rushed moves. Instead, young workers should stay informed about labor market trends. This goes beyond simply referring to average salary levels — it also involves tracking industry trends, seeking insights from professional networks, and, if possible, consulting experienced individuals in the target field. Knowing what you bring, what you lack, and what employers want gives you a head start. Young professionals also need to constantly learn and stay updated with the employment landscape rather than waiting until they've lost motivation in their current jobs and are considering an exit. Proactively observing the market will allow workers enough time to prepare - from skill to attitude. It’s about building skills and mindset ahead of the jump. Commitment pays offExperts say it normally takes at least one year to settle into a job, two to master it, and three or more to truly add value. Frequent switches signal risks to companies building long-term plan while limiting employees’ promotion opportunities. Although “Job-hopping” might offer young workers multiple benefits, employers consider commitment and stability important factors during recruitment. A resume packed with several instances of job-hopping in a short time raises eyebrows, especially as hiring gets pickier. Stability isn’t just a buzzword; it’s a competitive edge for promotions and trust. Instead of chasing short-term trends or gut impulses, young people nowadays need a clear-eyed take on their career goals, invest in upskilling and market observation to make the right decision. A well-timed, well-prepared job change will lay a stronger foundation for long-term growth — rather than just a temporary transition.Listen to podcast Many young people are afraid of “job-hopping”on VnExpress Hom Nay. For more tips on career development, visit Manpower’s Career Resources.