How to manage stress at work: Finding balance and support with virtual therapy

Most of us have experienced feelings of stress on a Sunday evening before work. It might be nerves about a big presentation, anxiety about your tasks or just feeling exhausted. It may surprise you to know that work stress has become one of the most common reasons people seek mental health support today.

Whether you're living with an overwhelming workload, difficult workplace relationships or the lingering effects of burnout, the emotional weight of work-related stress can impact all areas of your life. The good news? If you’re looking to manage stress at work, virtual therapy has emerged as an accessible, flexible way to address these challenges on your own terms and on your own time.

Work stress is more than just a bad day

Work stress isn't simply feeling tired after a long shift or frustrated with a project. It's the persistent sense of being overwhelmed, with an anxiety that follows you home and makes even small tasks feel insurmountable. With stress, you might notice physical symptoms like headaches, trouble sleeping or changes in appetite. Perhaps you're snapping at loved ones, withdrawing from activities you once enjoyed or feeling emotionally numb.

These aren't signs of weakness—they're your mind and body signaling that something needs to change. Work stress can stem from many sources: unrealistic deadlines, lack of control over your schedule, the need to make more money, unclear expectations, poor work-life boundaries or toxic workplace dynamics. Sometimes it's the accumulation of small stressors rather than one big crisis.

The impact extends far beyond the office. Chronic work stress can strain relationships, affect your physical health and erode your sense of self-worth. Recognizing that you need support isn't admitting defeat—it's taking the first step toward reclaiming your well-being.

How does virtual therapy help?

Virtual therapy offers a safe, confidential space to process what you're experiencing without judgment. Through video calls, phone sessions or even secure messaging, you can connect with a licensed therapist from the comfort of your home or anywhere with an internet connection.

Here's what working with a therapist on work stress might look like:

Identifying patterns and triggers. Your therapist will help you recognize what specifically triggers your stress response. Questions you might encounter include:

• Is it a particular colleague's communication style?
• Are you afraid of disappointing your manager?
• Does perfectionism drive you to say yes to everything?

Understanding these patterns is the first step toward change.

Building practical coping strategies. Therapy isn't just talking—it's skill-building. You might learn techniques that help you day-to-day, such as:

• Setting boundaries with coworkers
• Managing anxiety before high-stakes meetings
• Creating rituals that help you mentally "leave work" at the end of the day.

Cognitive-behavioral approaches can help you reframe unhelpful thought patterns, while mindfulness techniques can ground you in moments of feeling overwhelmed.

Processing difficult emotions. Sometimes you just need space to voice how hard things are. A therapist provides that nonjudgmental space where you can express frustration, disappointment or fear without worrying about how it sounds or whether you're burdening someone.

Developing long-term resilience. Beyond addressing immediate stress, therapy helps you build lasting skills for navigating workplace challenges throughout your career. This might include improving communication, strengthening self-advocacy, or clarifying your values and boundaries.

3 benefits of virtual therapy to consider

Virtual therapy removes some significant obstacles to seeking care for your mental health.

1. Logistics has always been one of the biggest barriers to seeking mental health care—finding time during business hours, commuting to appointments, sitting in waiting rooms. You can schedule sessions during your lunch hour, before the kids wake up or after you've finally logged off for the day. No commute means less time away from work or family.
2. If you're dealing with social anxiety or simply feel more comfortable in your own space, virtual sessions can feel less intimidating than an in-person office visit.
3. The flexibility extends to finding the right fit too. You're not limited to therapists in your immediate area, which means you can search for someone who specializes in workplace issues, understands your industry's unique pressures or shares aspects of your identity that feel important to your therapeutic relationship.

How to manage stress at work: Getting started with virtual therapy

Taking the first step can feel daunting, but breaking it down makes it manageable:

Check your insurance or employee benefits. Many employers now offer Employee Assistance Programs (EAPs) that include free or reduced-cost therapy sessions. Your health insurance may also cover virtual mental healthcare—verify which online platforms or therapists are in-network.

Look for workplace specialization. When browsing therapist profiles, look for those who specifically mention experience with work stress, burnout, career transitions or workplace relationships. Some therapists have backgrounds in organizational psychology or coaching that can be particularly helpful. Through Baylor Scott & White’s virtual mental health care solution, you can even be matched with a provider that fits your unique needs.

Consider what matters to you. Think about whether the therapist's age, gender, cultural background or lived experiences matter for your comfort level. Do you want someone who uses a specific therapeutic approach, like cognitive behavioral therapy (CBT) or psychodynamic therapy? Most platforms let you filter by these preferences.

Schedule initial consultations. Many therapists offer brief introductory calls. Use this time to ask about their approach to work-related stress and see if you feel comfortable with them. Trust your gut—the therapeutic relationship matters as much as credentials.

It might take a few sessions to feel like therapy is working. Give it time but trust yourself. However, if after three or four sessions you don't feel heard or supported, it's okay to try someone else.

Find relief from work stress with the right tools

There's a persistent myth that asking for help means you're not handling things well enough on your own. The truth is the opposite—recognizing when you need support and taking action to get it demonstrates self-awareness and commitment to your well-being. Work stress is real, its effects are significant and professional support can make a meaningful difference in how you navigate these challenges.

Virtual therapy puts that support within reach, offering a flexible path toward feeling more grounded, capable and connected to what matters beyond your inbox. You don't have to figure this out alone. To connect with an online provider who will listen to what you need, with mental health support tailored to you, explore Baylor Scott & White's Mental Health Care program.