Home
/
Blog
/
Managing work and home stress

The line between work and home life is increasingly blurred. Deadlines, meetings, and workplace pressures often seep into our personal lives, while family responsibilities, financial concerns, and personal stressors can affect our work performance.

When stress accumulates in both areas, it can feel overwhelming. However, by recognising the overlap of work and home stress and implementing strategies to manage stress effectively, we can create a more balanced and fulfilling life.

bridging the gap between work and home stress

Work-related stress doesn’t simply disappear once you leave the office (or log off from remote work). Instead, it can manifest in ways that disrupt home life, including:

Irritability and short temper. After a stressful day, it’s easy to become frustrated with loved ones over minor issues.
Mental overload. Constantly thinking about work outside of office hours prevents relaxation and quality family time.
Physical exhaustion. Stress drains energy, making it difficult to engage in meaningful interactions at home.
Reduced presence. Being physically at home but mentally preoccupied with work affects relationships and personal wellbeing.

Likewise, home stress can also negatively impact work, leading to:

Decreased focus and productivity. Worrying about finances, family issues, or personal struggles makes it harder to concentrate on work tasks.
Increased absenteeism. Stress-related health issues and emotional burnout may lead to more sick days or disengagement.
Lower job satisfaction. If stress from home feels unmanageable, work can become another overwhelming burden rather than a place of motivation.
Strained workplace relationships. Unmanaged personal stress can result in mood swings, conflicts, or difficulty collaborating with colleagues.

Balance is not something you find, it is something you create
Jana Kingsford

6 Strategies for Managing work and home stress

1. Set Clear Boundaries

Avoid checking emails or taking work calls outside of working hours..
Create a designated workspace if working from home to mentally separate work and personal time.
Communicate with your employer about workload concerns to prevent burnout.

2. Prioritize Self-Care

Schedule regular exercise, even if it’s just a short walk during lunch breaks.
Engage in mindfulness activities such as meditation or deep breathing to reset between work and home.
Ensure quality sleep by setting a bedtime routine that allows for proper rest.

3. Manage Transitions Between Work and Home

If working remotely, create a routine that signals the end of the workday, such as a short walk or a change in clothing.
Use your commute (if applicable) as decompression time by listening to music, audiobooks, or practicing deep breathing.
Take a few moments to mentally shift gears before engaging in family activities after work.

4. Communicate Openly

Share concerns with family members about work-related stress to encourage understanding and support.
Speak with your employer or manager about stressors that impact your performance
Encourage a culture of wellbeing at work by normalising conversations about stress and mental health.

5. Learn to Say No

Avoid overcommitting at work or home—balance is key.
Prioritise tasks based on importance rather than urgency.
Delegate where possible, whether in professional or personal responsibilities.

6. Seek Professional Support When Needed

If stress becomes overwhelming, consider speaking to a coach, mentor, or mental health professional.
Utilise workplace wellbeing programs, if available, for stress management resources.
Engage in social support by connecting with friends or joining wellbeing communities.

Bring balance to your life

Habits for Health is an online programme that helps to discover how our mindset shapes our attitudes; how it helps us to stay resilient during challenges; and how it inspires us to approach life with positivity and purpose.

Learn more