How to Tell the Difference Between Healthy and Toxic Workplace Stress

Everyone experiences stress at work, whether it’s looming deadlines, an overflowing inbox, or unexpected challenges. Believe it or not, a certain amount of stress can actually be a good thing since it keeps you sharp, engaged, and motivated to do your best work. That said, when stress starts to feel constant, overwhelming, or physically draining, it’s a signal that something’s off.

The Productive Kind of Stress

You read that right—experiencing some stress is part of being a professional. When you’re taking on a new project, learning a new skill, or preparing for a presentation, your body releases stress hormones that heighten your focus and energy. In the world of psychology this is called “eustress,” and it describes the kind of stress that challenges you without overwhelming you.

In fact, many high-performing professionals thrive under moderate stress. The temporary pressure can make you more alert and resourceful, and can often sharpen your creativity. Along with this, the stress of a tight deadline can create momentum and purpose, and as you tackle challenges you’ll build confidence and skill.

Productive stress typically has an endpoint. This might include a presentation, a product launch, or a seasonal crunch. Once it’s over, your energy returns to its baseline, and you’ll feel accomplished rather than depleted. If your stress levels ebb and flow, and you feel capable of recovery in between, that’s usually a sign things are within a healthy range.

When Normal Stress Becomes Toxic

On the other hand, chronic stress isn’t just a rough week—it’s a recurring pattern. You wake up already tense, feel on edge all day, and can’t mentally disconnect after hours. Over time, that kind of constant strain starts to affect not only your mood but your health, focus, and even your job performance. Here are a few warning signs you might be crossing into the danger zone:

• You feel drained even after weekends or breaks: Rest doesn’t feel restorative anymore, and you’re constantly running on fumes.
• You’ve lost enthusiasm for work you used to enjoy: Chronic stress can make everything feel like a chore, even the parts of your job you used to love.
• Your patience is running thin: Little frustrations like emails, meetings, or a coworker quitting feel unbearable.
• You’re seeing physical effects: Trouble sleeping and headaches are common red flags.
• You can’t “switch off”: Even after you log off, your brain keeps replaying work worries.

Left unchecked, chronic stress can lead to burnout. Burnout doesn’t just mean you’re tired—it means you’ve hit a wall emotionally, mentally, and physically. The worst part is, once you’ve crossed the threshold into burnout, it can take months to fully recover.

Why Employers Are Taking Stress More Seriously

Employers are paying closer attention to stress for the simple reason that it’s affecting performance and retention. The line between high performance and burnout has never been thinner, especially in hybrid and “always-online” work environments.

The truth is that productivity doesn’t come from constant hustle—it comes from balance. Along with this, employees who feel supported in managing stress are far less likely to leave their jobs and are significantly more engaged at work. If you’re looking for a job, keep an eye out for indications that a company views stress management as a skill, not a weakness.

Managing Stress

You don’t have to wait until burnout hits to make a change. Small, intentional habits make a big difference in how you handle pressure at work. For starters, set clear boundaries. If you’re constantly checking your email late at night, you’re training your brain to stay in stress mode. Along with this, prioritize the things that are actually in your control. In other words, learn to delegate or say no when needed.

Building recovery into your day is extremely helpful. Short breaks, especially breaks away from screens, reset your focus. You might also take a five-minute walk or stretch your legs between meetings. These simple tricks can lower stress hormones and revitalize you before you move onto the next task.

When it comes to managing stress, communication is key. If you’re overwhelmed, talk to your manager before things get worse. Frame the conversation around solutions, not complaints. For example, you might say “I want to keep up quality on these projects. Can we discuss priorities or timelines?”

Lastly, find an outlet that’s outside of work. This could be exercising, journaling, or spending time with friends. Engaging in hobbies you enjoy will shift your focus and help your mind recover from its daily demands.

It can be easy to mistake chronic stress for dedication, especially in competitive industries, but working yourself into the ground isn’t a badge of honor. The professionals who last (and thrive) over the long term know how to manage stress before it overwhelms them. The bottom line is, the most successful people aren’t the ones who never feel stressed—they’re the ones who know how to recover from it.

Rob Porter is an editor at Vault.