Dealing with stress at work
Stress in the workplace can affect anyone. There are many things you can do to stay positive at work. It’s important to know you can get support if you need it.
What can cause stress?
There are several things that can cause stress, and everyone is different. Common causes of stress at work may include:
- not getting along with other employees
- doing the same thing for a long time
- too much work
- not enough work
- time pressures and deadlines
- changes in procedures or policies
- not having job security
- lack of opportunity for promotion.
Other things at work that can affect people include:
- not having enough space to work
- too much noise
- not enough noise
- dirty or untidy work areas
- poor lighting
- a lot of distractions.
What are some of the signs?
Some common signs of stress include:
- doubting yourself
- feeling upset or confused
- a fast heart rate
- headaches
- forgetting things
- making mistakes
- not communicating well
- changes in mood and getting angry easily
- drinking more alcohol or using drugs
- changes in sleep patterns, feeling tired and fatigue.
What can you do to stay positive?
If stress is related to your workload, work area or co-workers, arrange to talk to your manager or supervisor about it. Discuss what changes you might need to reduce the stress. For example, getting help with some of your tasks, flexible hours, or moving your workspace.
There are some other simple things you can do to help manage stress at work:
- make sure you take your breaks
- leave your workplace for a short period if you can – for example, take your break outside
- exercise during your breaks
- if you work on a computer, you can set up reminders to help you – for example, to get up and stretch every hour, look away from your screen, or drink some water.
There are also things you can do outside of work, such as:
- going on regular walks
- going out with friends or family or talking to them on the phone
- doing things that help you relax, like meditation, breathing exercises or hobbies you enjoy.
Avoid drinking too much alcohol or using drugs to release stress.
Work-life balance is also important. Think ahead about your time off and annual leave. Make time for your friends and family, sporting activities, hobbies or just time for yourself.
Where can you get help?
If you are feeling stressed you can get support. You can:
- talk to your supervisor, if you’re comfortable doing so
- talk to your Disability Employment Services (DES) provider
- talk to your doctor or mental health clinician
- check if your workplace has counselling or support services.
There are also resources online. You can find resources from mental health organisations, listed on the Australia Counselling website.
You may also like to access a range of online programs about mental health and wellbeing at This Way Up.
Your employer may also be able to access the Employment Assistance Fund for mental health awareness training in the workplace.
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