We live in a culture where being stressed at work is considered pretty normal.

Most of us are guilty of declaring we have far too much on, complain to friends about issues in the office, no matter how small in the grand scheme of things, and think about our jobs long after clocking off.

But when does a healthy amount of adrenaline pumping in the lead up to a deadline or before a presentation, turn into stress that risks seeing you burned out or developing anxiety?

If you regularly have to step outside the office to calm down, your day-to-day stress levels could be turning into a problem.

“Things like long working hours, excessive workload, and poor relationships with colleagues can all lead to unmanageable stress.

"Prolonged, unmanageable stress can lead to mental health problems like depression or anxiety,” says Emma Mamo, head of workplace wellbeing at the mental health charity Mind.

2016 figures from the government-backed Health and Safety Executive (HSE) found stress now accounts for 37 per cent of work-related illness.

So what can you do in the office when you feel your stress levels getting out of control?

1. Break big tasks down into manageable steps

“Sometimes, your work can seem insurmountable,” says Marcus Herbert, a clinical physiologist for Nuffield Health.

“Not knowing where to start, or feeling overwhelmed by the volume of work is a fast track to stress. Break larger tasks down into smaller targets or stages. ”

2. Practice mindfulness at work

Herbert says: “Being mindful is about being focused on what is happening in the present moment. Research suggests that on average, up to 45% of our time in a day may be spent ‘mind-wandering’. Try dialling into each of your senses and focusing on what each is feeling.”

3. Get some exercise first thing or at lunch

When your mental wellbeing is suffering, it’s a good idea to look at your physical wellbeing. Eating healthily, exercising regularly and sleeping enough can really improve your outlook and ability to cope with stressful situations at work.

“Physical exercise also uses the stress hormones that we build up as a fuel source, so can be a great way to release tension,” Herbert says.

4. Stay away from coffee

When you’ve got a long to-do list and limited time, on limited sleep, it can be tempting to reach for the caffeine. But it turns out coffee could be making everything worse.

Emma Ross, A.Vogel Nutritionist, says: “Caffeine triggers adrenaline production, which leaves us feeling on edge, especially if we aren’t doing something physically active to use up the adrenaline.

"Caffeine also counters the absorption of magnesium, leaving our adrenal glands more vulnerable to stress reactions, and iron, making us more tired.

5. Actually talk to your boss

“If your manager doesn’t create the space for you to be able to talk about wellbeing, it can be more difficult to start this dialogue,” Mamo says.

“But if you have a good relationship and trust them then you could meet them one-to-one to discuss what’s going on.

“If people are making unreasonable or unrealistic demands on you at work, be prepared to tell them how you feel and say no.”

6. If you need time off... take it

“Mind want employers to treat physical and mental health problems as equally valid reasons for time off if it prevents them from being able to carry out their job,” Mamo says.