How to talk to your manager about work stress

Work stress is a common concern for many Canadian employees. According to Statistics Canada, around 21% of employees said they experience  high or very high levels of stress at work. The most common sources related to heavy workloads and difficulty in trying to balance work and person life. Other sources of work stress might include unclear expectations, lack of support or communication from your manager, or limited social connection at work.

An important part of addressing work stress is having a conversation with your manager about your concerns, but many people feel uncomfortable having this type of conversation. You may worry that talking about your concerns might make you look incapable or like you’re not a team player. However, a good manager should welcome your honesty and openness about what you need. Unfortunately, some managers are so caught up in their own priorities that they’re not aware of the stressors or demands of their team members. Many just assume that “no news is good news.”  Speaking up about what you’re experiencing is an important step in having your concerns addressed.

Below are some tips as you prepare for that conversation:

1.      Try to identify what the greatest sources of stress are for you. Is it your workload? Is it unclear about what’s expected of you? Is it a challenge making it to work on time given your childcare situation? Are you having troubles with a certain co-worker?

2.      Consider some potential solutions you could put forward to help address your concerns. You know yourself and your needs the best.

3.      Ask to schedule time with your manager to speak about your concerns and let them know why you’d like to meet.

4.      Before the meeting, take some time to calm your nervous system. You might take a few minutes to focus on your breath or engage your senses by noticing what you see, hear, feel, smell and taste. Check out this article for additional ideas.

5.      Have the conversation. Express how you’re feeling using “I” statements. For example, “I am feeling overwhelmed with the number of deadlines I have right now. I’ve worked late the last 2 weeks and feel like that’s not sustainable for me. I’m wondering if we can discuss some solutions to help with my workload right now.”  

6.      After the conversation, take time to acknowledge what you just did. It took courage to have the conversation and speak up for your needs.  

7.      Continue to monitor the situation and maintain open communication with your manager. It may require some trial and error before you feel like you’ve found a solution that helps.  

8.      If you feel like you’re still not getting the support you need to address the stressors, consider speaking with human resources, a union representative (if applicable), a counsellor, or friends/family. You deserve support. It’s important to have others you can lean on during this difficult time to help you consider your options for a path forward.

Workplace conversations about stress can feel daunting, but taking this step is a sign of strength and self-advocacy. If you’re struggling with where to start or how to approach these conversations, Align Counselling and Coaching is here to help. Together, we can create strategies to navigate workplace challenges with confidence and care. You don’t have to face this alone—let’s align your path toward balance and well-being.

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