Is work stressing you out? If so, you are not alone. Work stress is becoming one of the main occupational hazards in Australian workplaces. Comcare, the Federal work health and safety regulator, recently reported that there has been a 54 per cent increase in mental health claims since 2006.
This is a worrying trend not only for employees, but also for employers whose job it is to ensure a safe and healthy workplace. This goes for mental health issues in the same way it applies to physical injuries. According to the National Health and Safety Commission, work-related stress claims cost much more than other injury claims, and account for the longest period of absenteeism.
Workers who are most likely to suffer stress-related work injuries include community health workers, teachers, police and rescue workers and those who have experienced a major trauma at work.
But you don't need to work on the front line to experience work-related stress, some individuals are predisposed to stress, so what appears like a challenge to one person can appear like an insurmountable problem to another.
The main issue with stress at work is that individuals react differently to stressors so it is important to understand how stress could be affecting you.
What are the Effects of Workplace Stress?
Workplace stress can have significant negative effects on mental health and wellbeing. Some examples include depression, anxiety, problematic alcohol use and low morale or job satisfaction. However, workplace stress also has the potential to improve mental health when individuals feel they have a supportive workplace environment in which they can be open about their problems without fears of retribution or judgement.
It is believed that the effect of workplace stress on mental health depends on the experience that caused it. Workplace experiences vary between employees, which may come with mild, moderate or high stressors.
The workplace has many potential sources of workplace stress that can affect peoples' mental health and wellbeing. They include workplace culture, workplace structure and workplace governance.
The workplace culture can be examined in terms of workplace relationships (e.g. hierarchies, group dynamics), workplace social norms (e.g. behaviour standards, communication styles) and workplace values (e.g. maintaining positive working relationships, meeting deadlines). Workplace structures may also affect individual stress levels through issues such as job insecurity or lack of control over schedules. Finally, workplace governance can impact workplace stress by providing access to resources that promote wellbeing or opportunities for employees to voice concerns or report violations of standards.
Symptoms of Stress
It is commonly believed that the effects of workplace stress are clear and therefore easy to recognise. However, workplace stress can have a number of effects that are difficult to pinpoint. It is important to recognise the signs of stress in yourself and others as it may lead to poor workplace performance, absenteeism and increased turnover. These warning signs may include any or all of the following:
- Chest pains
- Rapid heartbeat
- Stomachache
- Skin and hair problems
- Fatigue
- Muscle tension
- Headaches
- Anxiety
- Sleep disorders
- Feelings of being overwhelmed and unable to cope
- Difficulty thinking and/or making decisions
Source: Reachout.com
For employers the main symptoms to watch for include:
- An increase in absenteeism
- Bullying and harassment in the workplace
- A decrease in productivity
- An increase in mental health claims
High levels of stress at work almost always lead to poor interpersonal relationships that are harmful to both careers and personal lives. The negative impact of stress at work is often seen in a person's family life as well.
What's Causing You Stress?
One of the most important steps in addressing workplace stress is to identify your particular symptoms as well as investigating what is causing the stress.
The most common cause of stress is feeling like you've got too much to do and not enough resources to do it with. Resources include mental and physical energy, support, and control.
Dr Niki Ellis from the ABC series Stress Busters says there are a number of common stressors that can impact on wellbeing.
- Job insecurity – do you feel secure in your job?
- Workload – are you trying to do too much in too little time?
- A sense of control – do you feel you have some control over how you work?
- Relationships – do you get along with the people you work with?
- Meaning – is your job stimulating? Do you find it meaningful?
- Role definition and feedback - are your duties and responsibilities clear, and do you get regular and constructive feedback about how you are doing in your job?
How to Effectively Deal with Stress
Chronic stress issues in the workplace may require talking to your manager and perhaps checking in with other staff who may be experiencing the same pressures.
There are effective ways of dealing with the effects of job stress, and it helps if managers are supportive and understanding. Once the source of stress has been identified, identifying ways to reduce it will come easy.
A range of coping strategies can be used in response to work-related stress. As well as restructuring your job or raising the effects of your excessive workload on your physical health, some effective measures to reduce feelings of stress in the workplace include:
- Taking regular breaks throughout the day
- Remaining flexible with work hours when possible
- Engaging in exercise or physical activity outside of work
- Maintaining healthy eating habits
- Resisting internalising personal issues at work by talking about them with trusted colleagues or family who are supportive and non-judgmental
- Practising meditation and relaxation techniques at work
- Going for a walk
- Relishing some downtime
- If there is a bullying or harassment issue, it is important to notify your manager immediately
Thinking about work differently can also help. For example, remind yourself why you are doing what you are doing. It may not be the best job in the world, but if it helps to put food on the table and pay the mortgage or the rent, then that's something you must be thankful for. Appreciation and gratitude are two of the most powerful ways to turn stress into motivation and energy.
Originally published on Sep 26, 2011
