{"id":14289,"date":"2026-03-31T10:00:10","date_gmt":"2026-03-31T09:00:10","guid":{"rendered":"https:\/\/www.charityjob.co.uk\/careeradvice\/?p=14289"},"modified":"2026-10-29T09:26:26","modified_gmt":"2026-10-29T09:26:26","slug":"how-to-know-when-work-stress-is-too-much","status":"publish","type":"post","link":"https:\/\/www.charityjob.co.uk\/careeradvice\/how-to-know-when-work-stress-is-too-much\/","title":{"rendered":"How to Know When Work Stress is Too Much"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":174,"featured_media":14290,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9141,188],"tags":[9147],"class_list":["post-14289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-developing-charity-career","category-work-life-balance","tag-mental-health-and-wellbeing"],"acf":{"job_search_bottom_form":false,"image":14290,"background":14290,"excerpt":"","contenttypes":[{"acf_fc_layout":"text_content","menu_title":"","content":"The charity sector is an amazing place to spend your career. Choosing to focus your work on creating positive change and impact for others is a huge motivator for many. But like lots of things in life, too much of a good thing can start to become an issue. Here\u2019s how to know (and what to do) when work stress is too much.\r\n\r\n&nbsp;"},{"acf_fc_layout":"text_content","menu_title":"Stress and work performance","content":"<h2><strong>Stress and work performance<\/strong><\/h2>\r\nStress as a word is generally misunderstood. We all need a certain amount of stress in our lives in order to function. As far back as 1908, psychologists Robert Yerkes and John Dodson proved the <a href=\"https:\/\/www.verywellmind.com\/what-is-the-yerkes-dodson-law-2796027\" target=\"_blank\" rel=\"noopener\">empirical link between pressure (stress) and performance<\/a>. Too little pressure and we remain in a state of boredom or apathy, with no motivation to do anything. As pressure increases we enter a state called eustress, when the balance between pressure and our ability and time available meet that sweet spot of optimum performance. But once pressure starts to outweigh ability and time available, we head into distress, and with it, into overwhelm and the potential of <a href=\"https:\/\/www.charityjob.co.uk\/careeradvice\/beat-burnout-in-charity\/\" target=\"_blank\" rel=\"noopener\">burnout<\/a>.\r\n\r\nIn choosing a purpose-driven career in the sector, we usually are also choosing a certain layer of pressure or stress: our work feels more meaningful to us because the end result is purpose-driven not profit (for others)-driven. And as suggested in the Yerkes-Dodson model, that purpose-driven pressure can be a great performance enhancer.\r\n\r\n<img class=\"alignnone size-full wp-image-13017\" src=\"https:\/\/charityjob.wpengine.com\/wp-content\/uploads\/2020\/10\/stress-at-work-during-pandemic.jpg\" alt=\"stress at work during pandemic\" width=\"975\" height=\"515\" \/>"},{"acf_fc_layout":"text_content","menu_title":"Stress at work","content":"<h2><strong>Stress at work<\/strong><\/h2>\r\nStress in the workplace, whatever the sector, is nothing new. Yet the incidence of prolonged periods of work-related stress appear to be on the increase.\r\n\r\nIn 2018, as one of our founding pieces of work at <a href=\"https:\/\/www.claire-warner.com\/\" target=\"_blank\" rel=\"noopener\">Claire Warner Wellbeing<\/a>, we created Charity Well\u2014a study into fundraiser wellbeing. Of more than 700 fundraisers that took part, only 23% said they had never experienced prolonged work-related stress. In 2019, <a href=\"https:\/\/www.unitetheunion.org\/news-events\/news\/2019\/may\/charity-workers-suffering-an-epidemic-of-mental-health-issues-and-stress-survey-reveals\/\" target=\"_blank\" rel=\"noopener\">Unite<\/a> also carried out a study of their NGO and Charity members, and found 80% of respondents had experienced workplace stress in the past 12 months.\r\n\r\nWhen asked what caused the stress, our Charity Well study found that the key contributors were workload, lack of support, constant change in the workplace, bullying and an expectation to work when ill\/on leave (presenteeism). We also noticed a worrying trend of organisations focusing their efforts on increasing colleague resilience (and therefore their ability to tolerate stress) rather than on a genuine commitment to reducing stress."},{"acf_fc_layout":"text_content","menu_title":"A downward slope","content":"<h2><strong>A downward slope<\/strong><\/h2>\r\nIn an age where life seems to be a rollercoaster of large-scale challenge, followed by large-scale challenge, each requiring new focus, new ways of working and a general expectation for \u2018more\u2019, it doesn\u2019t come as a surprise that work stress in the charity sector is on the rise. Add to that, the \u2018always on\u2019 culture that often we feel our supporters, beneficiaries and\/or colleagues demand of us, and the resulting expectations, and the pressure increases further.\r\n\r\nBut as the Yerkes Dodson model shows, our ability to perform under pressure reaches a peak, then drops off significantly when too much stress is experienced. It\u2019s on this downward slope that many charity sector colleagues find themselves currently.\r\n\r\nAnd often there are tell-tale signs of an issue before the more obvious signs appear. Tackling too much stress at any point is the right thing to do, but far too often, we only realise it half-way down the overwhelm slope.\r\n\r\n<img class=\"alignnone size-full wp-image-13078\" src=\"https:\/\/charityjob.wpengine.com\/wp-content\/uploads\/2020\/12\/quit-job-before-finding-new-one.jpg\" alt=\"Woman sitting at laptop looking stressed\" width=\"975\" height=\"515\" \/>"},{"acf_fc_layout":"text_content","menu_title":"The tell-tale signs of too much stress","content":"<h2><strong>What are the signs of too much stress?<\/strong><\/h2>\r\nStress manifests itself in three main areas: on your mood, on your body and on your behaviour.\r\n\r\nSome people experience one or more of sadness, anxiety, feeling overwhelmed, a lack of focus or motivation, less or no joy in the things you usually love, irritability, restlessness, depression or anger.\r\n\r\nIn the body, some experience jaw ache, headache, inability to complete the simplest task, fatigue, chest pain, tension in the muscles, upset stomach, brain fog, sleep problems, change in sex drive, bizarre dreams and an inability to fight off even the mildest cold.\r\n\r\nIn their behaviour, some display changes in eating (over- or under-eating), social withdrawal, tobacco use, problems that previously didn\u2019t exist in happy relationships, drug or alcohol dependency, angry outbursts, exercising more or less and difficulty in making decisions.\r\n\r\nI know personally, when I\u2019m heading towards too much pressure but haven\u2019t yet realised it, I clench my jaw a lot, start to lose words mid-sentence\u2014the word is in my head but won\u2019t come out of my mouth\u2014and I spend more time deciding what to do than actually doing it.\r\n\r\nBut how can we make sure that our passion for working in the charity sector doesn\u2019t become overtaken by too much stress?\r\n\r\n&nbsp;"},{"acf_fc_layout":"text_content","menu_title":"The Stress Bucket Model","content":"<h2><strong>The Stress Bucket Model<\/strong><\/h2>\r\nLike any good remedy, the best solutions seek to address the cause as well as the symptoms. Those who only focus on the symptoms can, inadvertently, add more pressure to their situation.\r\n\r\n<a href=\"https:\/\/www.psychologytoday.com\/gb\/blog\/everyday-resilience\/202307\/buckets-full-of-stress\" target=\"_blank\" rel=\"noopener\">The Stress Bucket model<\/a>, devised by Brabban and Turkington in 2002, suggests we look at our ability to cope with pressure and stress, as we consider a bucket\u2019s ability to hold liquid. There are two ways to prevent a bucket from overflowing: 1) add \u2018taps\u2019 or \u2018holes\u2019 in the side so that some of the liquid (or pressure\/stress) is released; and 2) reduce or stop the flow of liquid in the top. Reduce the flow entirely and there\u2019s no movement at all. Punch too many holes or taps in the sides and the bucket loses its integrity and disintegrates."},{"acf_fc_layout":"text_content","menu_title":"How to manage stress at work","content":"<h2><strong>How to manage stress at work<\/strong><\/h2>\r\nWe need to look at controlling our stress levels in the same way, reducing the flow where possible, and deliberately introducing \u2018taps\u2019 to help us release some of the pressure. \u2018Taps\u2019 come in the form of all kinds of non-work related activity, and will be different for different people. But they might include exercise, time spent with loved ones and friends, prioritising sleep, waking rest, taking regular breaks, doing something creative or making time for hobbies and interests etc. Often we view these as activities to fit in outside of work if we can, not what we need to prioritise in order to do the work! It\u2019s in the careful balance of controlling the flow and using these taps that is key in managing stress at work. But it has to be a balance.\r\n\r\nWe have to acknowledge and accept that we aren\u2019t infinite in our abilities and that to do what we love best, we need to prioritise self-care and rest. Our organisations need to acknowledge and accept the bucket analogy and that colleagues too reliant on \u2018taps\u2019, who aren\u2019t able to control the flow of pressure and stress, will disintegrate. And to do all of this, we need to be able to detect and monitor our own stress signals and levels, and have honest conversations that result in meaningful support and change.\r\n\r\nAnd if these strategies aren\u2019t working, or your organisation isn\u2019t listening, then it may be time to take a break and find a new role.\r\n\r\nExplore the latest <a href=\"https:\/\/www.charityjob.co.uk\/jobs?_ic_area=careeradvice&amp;ic_position=blogpost&amp;_ic_click_type=job_search\" target=\"_blank\" rel=\"noopener\">charity job opportunities<\/a>."},{"acf_fc_layout":"article_reading_list","menu_title":"Read next","reading_list_title":"Read next","include_articles":[{"articles_link":9300},{"articles_link":13505},{"articles_link":12561}]}],"keyword":"","related_articles":[{"article":12806},{"article":13381},{"article":15286}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Know When Work Stress is Too Much - CharityJob Blog<\/title>\n<meta name=\"description\" content=\"The charity sector is an amazing place to work. 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