Managing Stress In The Workplace.

By Jayde Austin

It’s no surprise that most jobs involve some degree of stress, which isn’t unreasonable, however it can become an issue for individual’s health, and the workplace when it becomes excessive and ongoing. Not only does the effects of stress have a significant impact to mental health (in some cases causing an individual to develop anxiety and/or depression – or worsening their existing conditions), it also affects the productivity and performance within organisations.
 
Let’s first explore the effects to the individual, because we’ve all been there at one point or another, and it’s never pleasant. Some people thrive off being under pressure, but for others, it can feel overwhelming, causing physical symptoms such as:

• Fatigue
• Muscle tension
• Headaches and migraines
• Heart palpitations
• Sleeping difficulties
• Gastrointestinal upsets
• Dermatological disorders

 
Then there’s the psychological and behavioural symptoms you may experience, such as:

• Depression
• Anxiety
• Discouragement
• Anger
• Lack of concentration and mental clarity
• Increased sick days
• Diminished creativity
• Decreasing work performance
• Problems in personal and professional relationships
• Mood swings
• Disinterest and isolation

 
So what causes all of this? What factors are contributing to people feeling stressed at work? The main culprits include:

• Working long hours
• Working through breaks and taking work home
• Unrealistic deadlines and targets
• Limited input in decision making
• High mental task demands
• A lack of role clarity
• Poor communication
• Conflict with managers and/or colleagues
• Workplace harassment
• Workplace bullying
• Low levels of recognition and reward
• Poorly managed change
• Discrimination

 
When mental health becomes compromised by work, it’s important for an individual to take steps to not only cope, but overcome this stress, allowing them to stay mentally well and as happy as possible. We first encourage individuals who are experiencing workplace stress to understand your agony, ask yourself, is this temporary? How intense are my stress levels? How long have they been increasing, and what impacts are they having to my work performance and personal relationships? Monitoring stress is a great first step in exploring not only the resulting factors of stress, but also the causations. Learning to identify when you’re stressed can help you either avoid commitments that may have otherwise proven taxing to your stress levels and mental health, but also figure out ways to manage situations more effectively in favour of less stress (i.e. ask for longer deadlines, start planning ahead of schedule, have an honest conversation with your managers, or confiding in friends and family, etc.).
 
While it’s difficult to give generalised advice to people experiencing stress in the workplace, given it is extremely individualised and circumstance based, there are a few key recommendations that are sure to help  alleviate stress caused by the workplace.

1. Start limiting working extra hours.
   According to the ABS, 5 million of Australia’s 8.7 million full-time employees put more than 40 hours of work in every week, with 1.6 million of them exceeding 50 hours! While there are circumstances throughout the year that may results in some added workload, if working overtime becomes the norm, it begins having an impact to one’s mental health and their personal lives. If limiting the amount of over-time you do is unrealistic, it’s worth talking with your manager about your responsibilities and the possibility of sharing this workload. Don’t forget that you always have the right to raise your concerns with human resources, should your managerial conversation show no results. While these conversations can be difficult, not having them could be worst.
2. Take your daily lunch break.
   Leaving your workplace during lunch and getting some fresh air will allow you to refocus, refresh and boost your productivity for the afternoon. Some people see working through lunch as a ‘trophy’ that shows they’re of value to their employer because they’re busy and dedicated, however the flow on effects of this, including burn out and reduced productivity, simply aren’t worth the sense of purpose you may be feeling during that time. Ensure you step away from your work space once a day to enjoy time for yourself.
3. Leave work, at work.
   This one is tricky for a lot of people, but ensuring you don’t get into the habit of taking work home will do wonders for stress levels, as you’ll be able to focus on your personal life and those waiting for you when you get home. If you really need to finish something for a deadline, or you’ve promised a co-worker you’d look into a specific project out of hours, be sure to make a set time to do it as soon as you get home, so you can get it out of the way and focus on your loved ones and getting a good night sleep.
4. Plan a holiday.
   So often, people let their annual leave build up – but taking a holiday once or twice a year has immense mental and physical benefits. Allow yourself to take time off to zone out and prevent anxiety and depression, and increase enthusiasm and work performance when you’re back. Not only is this in your best interest, it’s in your employers too.
5. ‘No’ isn’t a negative word.
   But it isn’t always easy to say… we all like to please our managers and colleagues, but it’s important for us all to have boundaries of what is possible within our workload. Don’t be afraid to say no to others if your workload or mental capacity simply can’t allow for it. This will help you manage your schedule without as many surprises and overload, and help your workplace understand that you’ll always help within reason.
6. Limit work technology at home.
   Ask yourself the question: am I really needed 24/7, would simply having my mobile number suffice as a form of contacting me? This is important in establishing how much of your work you’re allowing to ‘come home’ with you. If you’re only a phone call away, do you really need your work emails connected to your personal phone or laptop? If having your work emails connected at home is important to your position, try to limit the interactions you have via email, to those only absolutely necessary.
7. Take time out for you.
   While spending time with your family and friends is a great way to help with mental health, it’s equally important to spend time on yourself, resetting and working on feeling better. Anxiety from stress causes many uncomfortable physical symptoms such as feelings of tension, tightness, and pain sensitivity. We offer yoga as a way to combat these. Our studio teaches yoga postures, known as asanas, to help ease the physical discomfort that is caused by anxiety. Asanas work to stretch, lengthen, and balance the muscles. These postures can assist in releasing built-up muscle tension and stiffness throughout the body. View our timetable or reach out to us to discuss our classes and workshops in further detail.

 
Aside from yoga, we also offer various forms of assistance to individuals suffering from stress, anxiety and other forms of emotional unease. View our page on Integrative Therapies to learn more about how we can help you overcome your current hardships.
 
You may also be part of a workplace that offers an Employee Assistance and Wellness Program (EAWP) to assist employees with personal and work-related issues that are impacting their job performance, health, mental and emotional wellbeing. If your workplace offers this service, it’s absolutely worth chatting with someone about taking advantage of it.
 
For business owners who aren’t aware of this offering, EAWP gives you access to a team of specialists providing services that promote the health and wellbeing of employees. These services are designed to improve morale, and reduce absence levels and stress in the workplace, with the long term aim of improving the general health of the workforce. With EAWP, companies are gaining from resources helping employees manage their personal and work lives, meaning that both parties gain great benefits. With the primary focus being on the identification and resolution of employee and manager concerns, EAP programs are able to help individuals overcome triggers of anxiety and stress, allowing them to be happier, calmer and regain their optimal performance levels.
 
Harbour Therapy Clinic has a worksite focused program to assist with personal matters such as health, relationships, family, finances, emotions, anxiety and depression, alcohol, drugs and other related issues. Early intervention at the workplace is effective in ensuring employees return to work, in a positive, stable environment. We can advocate on behalf of the client to assist in reducing the impacts of workplace stressors. If you’re an employer concerned about your staff’s wellbeing, or just looking to boost their overall well-being in team building, visit our official EAP page to read more about this service and enquire with our team. Remember, when you or your staff start to be absent, it's our advice to make a timely response.