Too much work pressure? Here’s what you can do about it.

Do you have the feeling that you have too much work on your plate lately? That you’re working hard but still not getting everything done on time — or not with the quality you’d like? If that’s the case and it’s affecting your well-being, you’re likely experiencing high work pressure. This means that the balance between the amount of work (workload) and your capacity to complete it (work capacity) has been disrupted. A little extra stress at work now and then isn’t a problem, but if it persists, it’s important to assess how you can regain balance.

First, we’ll outline the causes and consequences of work pressure for you, followed by tips on how to deal with high work pressure. Alternatively, you can check the frequently asked questions at the bottom of this page.

Almost everyone feels busy these days, both at work and in their personal life. But when is there a real, structural issue with work pressure? We measure work pressure by asking three key questions: Do you have too much work to do? Do you need to work at an extremely fast pace? Are you frequently interrupted during work?

Work pressure can arise from various factors:

• Task demands:

You feel under pressure due to a large volume of work, high expectations (from your manager, colleagues, or yourself), and/or tight deadlines.

• Personal circumstances:

Your health, personal issues, and personal skills all impact how you experience work pressure.

• Organizational culture:

If it’s the norm in your work environment to constantly exceed expectations, it can contribute to high work pressure. Frequent interruptions can also increase experienced work pressure, as you constantly need to refocus.

• Lack of support:

Not feeling supported by your manager and/or colleagues leads to stress.

Do any of the points mentioned above sound familiar? It’s crucial to recognize the signs of excessive work pressure in yourself and address them before they lead to serious problems.

When you experience prolonged high work pressure, it can significantly impact your health. Some of the most common effects include:

• Physical and mental complaints:

Headaches, neck or back pain, fatigue, low mood, and poor sleep. Prolonged stress can even lead to cardiovascular diseases.

• Burn-out:

A state of emotional, physical, and mental exhaustion caused by chronic stress.

• Depression:

Feeling down for more than two weeks, combined with a lack of enjoyment and interest in things.

• Decreased productivity:

Stress and fatigue make you less efficient and effective in your work.

Employers can help prevent burnout by taking appropriate measures, as described here.

As mentioned, work pressure in itself isn’t necessarily negative—some level of pressure is even essential for feeling engaged and fulfilled at work. Without challenge, boredom can set in. What matters is maintaining the balance between workload (demands) and your capacity to handle it (resources).

According to the Job Demands-Resources model, it’s crucial to strike the right balance between sufficient challenge (stressors) and adequate support and comfort (energy resources). Key energy resources that help maintain this balance include:

• Connection: Strong relationships with colleagues and managers
• Autonomy: Having enough control and say in how you do your work
• Opportunities for development: Access to learning, training, and constructive feedback
• Recovery time: Space for breaks and less intense tasks
• Purpose and fulfillment: Work that aligns with both the organization’s goals and your personal values

Both work demands and energy resources are elements you, as an employee, can become more aware of and actively manage. But this is also an organizational challenge: the more vital the work environment, the more vital the people within it. You can find tips for employers to shift from work pressure to workplace joy here.

There are several effective strategies to help reduce work pressure and improve the balance between stressors and energy sources:

• Set priorities:

Focus on what truly matters and set realistic goals. This enhances your sense of autonomy and control over your workload.

• Time management:

Apply techniques like the Pomodoro Technique to structure your day. This not only boosts productivity but also ensures you plan regular breaks to recharge.

• Communicate openly:

Engage in honest conversations with your manager and colleagues. Feeling supported and connected to your team can significantly ease pressure.

• Take regular breaks:

Don’t underestimate the power of recovery. Short, frequent breaks throughout the day help prevent burnout and sustain your energy levels.

• Seek support:

Ask for help when needed. Make use of available resources such as gym memberships through work, mental health support, or flexible leave options like parental leave.

• Align work with your values and motivations:

Reflect on your personal values and what drives you. Are these reflected in your current role? Ensure you have tasks that energize you and play to your strengths. If not, discuss possible adjustments with your manager.

And above all: take care of yourself! Eat well, get enough sleep and relaxation, and move regularly. You’ll find more information on staying physically and mentally fit here.

We’ve discussed what you can do personally to manage work pressure, but what exactly are the responsibilities of employers when it comes to work-related stress?

According to the Dutch Working Conditions Act (Arbowet), employers are legally required to provide a safe and healthy work environment. Based on a risk inventory and evaluation (RI&E), they must take preventive measures to ensure that employees can carry out their work safely and healthily. This includes proactively offering support to prevent and reduce work-related stress.

What happens if an employer does nothing to address work pressure? Employees may start calling in sick—or even suffer long-term absences due to burnout. This increases the workload for the remaining staff, potentially triggering a vicious cycle. The most resilient employees may eventually choose to leave the organization altogether. That’s why it’s in every employer’s best interest to implement the right measures for a vital and healthy working environment.

What are the signs of excessive workload?

Signs of excessive workload can range from physical symptoms such as fatigue and headaches to mental symptoms like irritability, anxiety, and difficulty concentrating. People experiencing high work pressure often work overtime—both visibly and invisibly (e.g., in the evenings or at night). It’s important to recognize these signs early and take action.

How can you reduce work-related stress?

You can lower work-related stress by setting clear priorities, applying time management techniques, seeking support from your manager and colleagues, and taking regular breaks throughout the day.

How is work pressure experienced?

Work pressure is often experienced as a sense of stress and overwhelm caused by the volume of work that needs to be completed within a limited time. This can lead to both physical and mental exhaustion.

How can you address workload?

Employers can address work pressure by setting realistic goals and creating a supportive work environment. This may include offering time management training, encouraging regular breaks, and ensuring that managers regularly check in with their teams about work-related stress and maintaining a healthy work-life balance.