Created with insights from our April 2025 webinar with Mates in Mind
April marked Stress Awareness Month, and this week is Mental Health Awareness Week (12–18 May), it’s a timely opportunity to reflect on the impact of stress and the vital role each of us can play in creating mentally healthy workplaces.
People working in the transport and logistics industry are particularly vulnerable to mental health challenges. The nature of the work, often remote, time-pressured, and physically demanding, means that signs of stress can go unnoticed until they escalate.
This guide, based on our webinar with mental health charity Mates in Mind, brings together practical advice, legal responsibilities, and real-life insights to help spot and manage stress before it escalates.
Why this matters?
Stress can touch anyone. During the session, we heard the story of Chris, a construction worker who lost his life to stress-related suicide. His family bravely shared their story in hopes that others will seek help before reaching a crisis point. It’s a sobering reminder that stress is not just a personal issue, it’s a workplace safety issue. In high-risk sectors like construction, transport, and logistics, the need for early intervention is particularly urgent.
What is stress, really?
Stress is a normal part of life. Our bodies need cortisol, the stress hormone, to wake up, focus, and perform. But when stress becomes too much and we can no longer cope, it begins to affect our health, mood, and work.
The “bucket analogy” helps explain stress tolerance:
- Your bucket size (stress capacity) is shaped by personality, genes, and life experience.
- Life stressors fill the bucket (workload, relationships, health, finances).
- Healthy coping strategies (“taps”) release stress: talking, sleeping well, exercising.
- Unhealthy habits (“false taps”) like avoidance or substance use let water back in.
When the bucket overflows, we experience crisis. Spotting the signs early is key.
Spotting the signs of stress
Stress can manifest physically, emotionally, and behaviourally. Here’s what to look out for in yourself and others:
Physical signs:
- Headaches or migraines
- Tight neck, shoulders, or back pain
- Sleep disturbances or fatigue
- Digestive issues or nausea
- Hair loss or skin breakouts
Emotional signs:
- Anxiety or persistent low mood
- Feeling overwhelmed or tearful
- Low self-esteem or self-doubt
- Irritability or anger
- Feeling disconnected or numb
Behavioural signs:
- Withdrawing from others
- Changes in appetite or sleep
- Increased use of alcohol or substances
- Taking more time off work or overworking
- Making more mistakes or missing deadlines
The key takeaway: look for change. Behaviour that deviates from someone’s usual pattern can be a red flag.
Supporting others: what to say and do?
Recognising signs is only the first step. Supporting others effectively takes empathy, timing, and trust.
Especially for remote or mobile workers:
- Check for changes in tone, responsiveness, or punctuality.
- Ask open-ended questions: “What’s been most stressful lately?”
- Don’t be afraid of silence. Listening without trying to fix everything builds trust.
- Share your own experiences (if you feel comfortable).
- Follow up. A single check-in isn’t enough.
Remember, one simple conversation can be a turning point.
Employers: legal duty and proactive tools
Under UK law, employers have a legal duty to assess and manage risks to employee wellbeing, including mental health.
Stress risk assessments:
- Must be conducted when an employee shows signs of stress and proactively when work changes may cause stress (e.g. role changes, peak periods).
- Should include conversations around workload, support, relationships, clarity of role, and change management.
- Must result in an action plan, developed with the employee.
Mates in Mind offer templates and support for this process for Mates in Mind Supporters. For more information on their Supporter Programme and gain access to the stress risk assessment template and additional signposting resources, head to: https://www.matesinmind.org/contact-us
What you can do (even if you’re not a manager)
- Know your signs. Reflect on how stress shows up for you.
- Take your breaks. Rest and recovery are essential, not optional.
- Use grounding techniques. Breathing exercises, nature walks, music, and lists can help.
- Talk. Don’t wait until you feel worse to reach out.
- Support others. A check-in text can make more difference than you think.
Helpful resources
- Text “BE A MATE” to 85258 for free, confidential 24/7 mental health support.
- Hub of Hope app: Find free, local mental health services based on your postcode.
- In-house support: Use your organisation’s Employee Assistance Programme (EAP) if available.
- Mates in Mind: www.matesinmind.org
o Stress awareness video series: Information and Resources | Mates in Mind
o Spotting the signs infographic: Information and Resources | Mates in Mind
o Stress blog: Identifying & mitigating the risk of stress | Mates in Mind
o Stigma blog: How to address mental health stigma | Mates in Mind
o Training: Mental Health and Wellbeing Training | Mates in Mind
Culture starts with conversations
As Recheal Valderama from Mates in Mind said during the webinar: “The most powerful tool is often the simplest one. Just one conversation can make a difference.”
This Mental Health Awareness Week, let’s keep the conversation going. Together, we can build workplaces where it’s OK to not be OK, and where nobody has to face stress alone.