Work-related stress

What is work-related stress? Everyone is under some pressure in the workplace. Some external pressures can be a positive factor, helping us to be more productive. Some people actually thrive under short-term added pressure, and our bodies are designed to meet these short-term demands. Hormones including adrenaline are released to prepare us for a "fight or flight" response to demanding situations. However, excessive and prolonged stress can take its toll, producing a range of physical and emotional health problems which have come to be grouped as "work-related stress".

There is no single cause of work-related stress. While stress can be triggered by sudden, unexpected pressures, it is often the result of a combination of stressful factors which accumulate over time. Some people can become so used to the symptoms of excessive stress that it goes unnoticed to their detriment. Most work-related stress is related to management of work, relationships at work, organisational set-up and whether you feel you have power and control in your work.

The experience of stress is different for every person. Some people are affected more than others, so what is stressful for one person may not be stressful for another. It can depend on your personality type and on how you have learned to respond to pressure.

Typical triggers of stress include:

lack of control over work

excessive time pressures

excessive or inflexible working hours

too much or too little work or responsibility

confusion about duties and responsibilities

lack of job variety and interest

inadequate training and possibilities for learning new skills

poor work/life balance

difficult relationships at work

lack of support and lack of contact with colleagues

organisational confusion, restructuring, job change

uncertainty over job prospects

Symptoms of work-related stress

Work-related stress can manifest itself as physical and emotional health problems, and as altered ways of behaving at work and at home.

Physical symptoms

increased susceptibility to colds and other infections

headaches

muscular tension

backache and neckache

excessive tiredness

difficulty sleeping

digestive problems

raised heart rate

increased sweating

lower sex drive

skin rashes

blurred vision

Emotional and behavioural changes

wanting to cry much of the time

feeling that you can't cope

short temperedness at work and at home

feeling that you've achieved nothing at the end of the day

eating when you're not hungry

losing your appetite

smoking and drinking to get you through the day

inability to plan, concentrate and control work

getting less work done

poor relationships with colleagues or clients

loss of motivation and commitment

Self-help

It is impossible to escape pressure at work altogether, so it is important to learn how to manage stress. There are a number of ways in which you can reduce the negative impact of stress, most of which involve taking a good look at how you function within your work setting and beyond.

Changes at work

If work-related stress is affecting you, it is important to deal with the problem as soon as possible. One of the most important factors in reducing stress levels is managing time effectively. Prioritise tasks, delegate where necessary and take care not to take on more than you can handle. Completing one task before going on to the next will help you to feel more in control of work, while varying tasks will help to keep you interested.

Make time to relax at work by stretching and breathing deeply. This will help you to keep focused and prevent tired muscles. Simply ensuring you get outside for a walk during your lunch break can be helpful.

It is helpful to identify which situations stress you most. Practise how you could behave differently in tricky situations Perhaps you need to be more assertive (see BUPA factsheet titled Improving assertiveness), or you need to learn to "take a step back" in tricky situations.

It can seem hard to confront the causes of workplace stress and to ask for help. But sometimes, support and advice from your line manager or human resources department is necessary to help you deal with difficulties at work, whether it is to clarify your job role and responsibilities, or to deal with workplace bullying.

If you find talking about your concerns difficult, it may help to make notes to bring along to the work interview with you. Make these clear and specific.

Try to remember that it is in everybody's interest that the workplace is as stress-free as possible.

Lifestyle changes

Regular activities outside work will help you to meet new people, take your mind away from work worries and remind you that there is more to life than the office. Bring a sense of fun into your life by starting a creative hobby such as painting, or a new form of physical activity such as dancing or swimming.

There is increasing evidence that regular physical activity helps to reduce stress levels. It provides valuable "time out" and can trigger brain chemicals that improve mood. A brisk daily walk is ideal, but the main thing is to choose an activity that you enjoy.

Learning to relax can improve sleep and relieve stress-related physical pains such and stomach pains and headaches. Your GP surgery or the local library will have details of adult education classes where you can learn helpful techniques. Libraries loan books, tapes or computer-based packages.

Confiding in trusted friends or relatives is a useful way to articulate worries and negative feelings. It can give a fresh perspective and help to make stressful situations more manageable.

Avoid unhelpful responses to stress such as increased alcohol intake, smoking, and high caffeine intake. These all increase stress levels. Regular meals and a balanced, high-fibre diet will provide sustained levels of energy to keep you on an even keel.

At the end of the day, reflect on what you've achieved rather than worrying about future work. Don't be too hard on yourself and remember to take each day as it comes.

Seeking further help

Some people need to seek further help for work related stress, as they may be depressed or have an anxiety disorder which needs treatment. Anyone concerned that they need help should visit their GP for advice. If you are diagnosed with depression, you may be prescribed a course of antidepressants. Other treatments can include a talking therapy such as counselling.

There are also courses for stress management and lots of self help resources. Some workplaces may provide a confidential counselling service or telephone helpline. Libraries, social services and local health centres will have details of local courses.

Conclusion

Stress is an inevitable but complex companion to our working lives. Without challenges and pressures, work would lack sparkle, but we all have the capacity to be overwhelmed by work-related stress, and to experience its exhausting effects. The aim should be to manage stress by becoming aware of our individual ways of responding to it, and through making effective changes to our working lifestyle

Work-related stress Work-related stress can be caused by various events. For example, a person might feel under pressure if the demands of their job (such as hours or responsibilities) are greater than they can comfortably manage. Other sources of work-related stress include conflict with co-workers or bosses, constant change, and threats to job security, such as potential redundancy. In Australia, the total cost of workers compensation claims for stress-related conditions is estimated at over $200 million every year. According to the National Health and Safety Commission, work-related stress accounts for the longest stretches of absenteeism. However, what one person may perceive as stressful, another may view as challenging. Whether or not a person experiences work-related stress depends on the job, the person's psychological make-up, and other factors (such as personal life and general health). Symptoms Some of the symptoms of work-related stress can include:  Depression  Anxiety  Feelings of being overwhelmed and unable to cope  A drop in work performance  An increase in sick days or absenteeism  Sleeping difficulties, such as insomnia  Cognitive difficulties, such as a reduced ability to concentrate or make decisions  Fatigue  Headaches  Heart palpitations  Gastrointestinal upsets, such as diarrhoea or constipation  Increased aggression. Possible consequences For businesses, work-related stress causes an increase in sick days and absenteeism, a higher turnover of staff and a drop in productivity. Some of the possible consequences of work-related stress for the individual include:  Increased susceptibility to workplace accidents  Deterioration of personal relationships  Ill-health, including an increased risk of cardiovascular disease  Workplace aggression and violence.  A range of causes Some of the factors that commonly cause work-related stress include:  Long hours  Heavy workload  Changes within the organisation  Tight deadlines  Changes to duties  Job insecurity  Lack of autonomy  Boring work  Insufficient skills for the job  Over-supervision  Inadequate working environment  Lack of proper resources  Lack of equipment  Few promotional opportunities  Harassment  Discrimination  Poor relationships with colleagues or bosses  Crisis incidents, such as an armed hold-up or workplace death. Self-help for the individual A person suffering from work-related stress can help themselves in a number of ways, including:  Think about the changes you need to make at work in order to reduce your stress levels, then take action. Some changes you can manage yourself, while others will need the cooperation of others.  Talk over your concerns with your employer or human resources manager.  Make sure you are well organised. List your tasks in order of priority. Schedule the most difficult tasks of each day for times when you are fresh, such as first thing in the morning.  Take care of yourself. Eat a healthy diet and exercise regularly.  Consider the benefits of regular relaxation. You could try meditation or yoga.  Make sure you have enough free time to yourself every week.  Don't take out your stress on loved ones. Instead, tell them about your work problems and ask for their support and suggestions.  Drugs, such as alcohol and tobacco, won't alleviate stress and can cause additional health problems. Avoid excessive drinking and smoking.  Seek professional counselling from a psychologist.  If work-related stress continues to be a problem, despite your efforts, you may need to consider another job or else a career change. Seek advice from a career counsellor or psychologist. Work-related stress is a management issue It is important for employers to recognise work-related stress as a significant health and safety issue. A company can and should take steps to ensure that employees are not subjected to unnecessary stress, including:  Ensure a safe working environment.  Make sure that everyone is properly trained for their job.  De-stigmatise work-related stress by openly recognising it as a genuine problem.  Discuss issues and grievances with employees, and take appropriate action when possible.  Devise a stress management policy in consultation with the employees.  Encourage an environment where employees have more say over their duties, promotional prospects and safety.  Organise to have a Human Resources Manager.  Cut down on the need for overtime by reorganising duties or employing extra staff.  Take into account the personal lives of employees and recognise that the demands of home will sometimes clash with the demands of work.  Seek advice from health professionals, if necessary. Where to get help  Your doctor  Psychologist  Your manager  Human resources manager at your workplace  WorkCover Advisory Service Tel. 1800 136 089 begin_of_the_skype_highlighting            1800 136 089      end_of_the_skype_highlighting Things to remember  In Australia, the total cost of workers compensation claims for stress-related conditions is estimated at over $200 million every year.  Some of the many causes of work-related stress include long hours, heavy workload, job insecurity, and conflicts with co-workers or bosses.  Symptoms include a drop in work performance, depression, anxiety and sleeping difficulties.  It is important for employers to recognise work-related stress as a significant health and safety issue.  A company can and should take steps to ensure that employees are not subjected to unnecessary stress.