Workplace Stress

Work-related stress occurs when the demands of work exceed the resources we have for managing those demands.

Most jobs will involve some level of stress, and this level will fluctuate over time as a result of various factors. Stress, in moderate and healthy quantities, can have a beneficial effect on our performance, resilience and overall functioning.

However, when occupational stress becomes excessive or chronic, it can cause significant problems for an individual's psychological and physical health, including their risk of anxiety and mood-related problems. In high levels, stress can also interfere with our capacity to think clearly and make effective decisions.

Research has demonstrated that a number of psychological strategies can be effective at managing occupational stress.

Cognitive strategies

Recognising and challenging unhelpful thoughts and attitudes is a highly effective strategy for managing occupational stress. This strategy is likely to be most effective when you work with someone who can help you identify the specific situation causing stress at the moment (e.g., “I haven’t completed the project by the deadline”).
Gently noticing your thoughts, or self-talk, about the stressful situation (e.g., “I’m terrible at my job”) and the effect of these thoughts on how you’re feeling (e.g., anxious, worried).
Developing objective alternatives to combat these thoughts (e.g., "I've faced deadlines like this before and everything turned out alright").
Reviewing the alternative, more helpful and realistic thoughts to focus your attention on instead, and observing changes in the experience of stress during this process.
Developing a strategy to notice the warning signs of stress in future situations, and rehearse the process of challenging and changing negative and unhelpful self-talk.
Taking note of the positive role that exposure to moderately stressful events may make to our personal development across time, including the “lessons learned” from previous difficult challenges.

Improving time management

When combined with the use of positive self-talk, time management techniques can have a lasting impact on work-related stress. Some skills for time management include:

beginning the work day by reviewing or planning for the day's events, including breaks for resting and eating
keeping a 'to-do' list and prioritising tasks according to urgency or importance
minimising distractions and interruptions (for example, turning off email alerts)
learning to say 'no' to requests outside of one's immediate work responsibilities
setting aside a realistic length of time for completing core tasks, and accounting for the fact that some tasks may take longer than originally expected
delegating responsibilities to others where appropriate
seeking collegial support within or outside of the workplace.

Seeking support from others

Support from others in the work environment can help individuals to feel more confident about their stress-management abilities. This support can take a number of forms:

Instrumental support, such as adequate equipment, staff, and funding to complete the work.
Emotional support, such as a colleague, supervisor, friend or family member who makes time to listen, gives reassurance, or shares humour.
Informational support, such as accessing advice from a subject matter expert or seeking out career mentoring.

Practising assertive communication and problem-solving approaches

Problem-solving communication strategies for conflict management can buffer the effects of occupational stress.15 These skills support individuals to:

manage conflict in a positive and timely manner rather than avoiding individuals or tasks
stay focused on their own tasks and outcomes
express their needs and opinions clearly and respectfully
be aware of the priorities and preferences of colleagues and work towards mutually beneficial outcomes
accept compromise when it is feasible and appropriate to do so.

Changing lifestyle behaviours

Studies have shown that the following activities are effective in reducing work-related stress:

relaxation techniques, such as breathing exercises, guided imagery, or progressive muscle relaxation
meditation
physical exercise
spending more time outdoors
quitting or reducing smoking
reducing alcohol and drug use.

Tips for managing workplace stress

The responsibility of limiting the experience of stress in the workplace lies with both individuals (employees) and organisations (employers). While organisations should have a policy for the management of employee mental health, best results will be achieved in settings where there is genuine collaboration between the two.

Employees can:

Learn to identify the physical, psychological and behavioural signs of stress and use this awareness to interrupt behavioural patterns which exacerbate stress.
Develop skills such as relaxation, assertiveness, communication, physical fitness, and time management. These skills should be developed under low-stress conditions so as to maximise early success, self-confidence and motivation.
Seek social support at work. This enables individuals to acquire information on how to manage stress, while benefiting from the support and encouragement of colleagues.
Use counselling services offered by employee assistance programs wherever possible.
Take frequent, brief breaks from work.
Pair up with a workmate to monitor one another’s stress.
Drink plenty of water and maintain a healthy diet.
Engage in self-care activities which can buffer against stress (e.g., exercise, adequate sleep).

Actions Employers can take:

Implement clear organisational structures and practices.
Practice appropriate staff selection, training and development. It is important that staff knowledge, skills and abilities are matched as closely as possible to the needs of each job.
Develop clear job descriptions.
Clearly communicate expectations.
Redistribute work tasks and clearly explain these changes wherever necessary.
Encourage a social environment which facilitates commitment and work productivity. Acknowledgement and empathy are two very important aspects.
Regularly monitor staff satisfaction and health, communicate findings and take action on key issues.
Clearly inform employees about the channels of communication should problems arise.
Use ergonomics to optimise job performance and decrease fatigue.
Change the source of problems (e.g., reducing noise and dust, maintain a comfortable temperature, use PPE where needed).