Most jobs have a certain level of stress that is beyond our control, whether it is the workload, deadlines or the workplace culture. Work-related stress often occurs when there is a discordance between the requirements of the job and your capabilities or available resources, resulting in unsustainable levels of pressure. In fact, a report by the Australian Human Rights Commission which surveyed over 5000 workers showed that 25% of workers took time off every year for stress-related reasons, with a total of 3.2 days per worker lost each year.
There are various work-related factors that may contribute to stress including:
- Working long hours or working overtime
- Not taking breaks or taking work home
- Time pressure or unrealistic targets
- Monotony or dullness of the job
- A lack of control, support, communication or clarity
- Job insecurity
- Workplace conflict, bullying or discrimination
Although low levels of stress can be beneficial by increasing focus and productivity, prolonged or excessive stress can be extremely damaging to mental health by triggering or worsening mental health disorders such as anxiety and depression.
If you're feeling stressed from workplace pressures, try these strategies to manage your own stress levels and adopt a positive work-life balance.
Take regular breaks
It is important to take breaks regularly, particularly if you work at a desk. Make sure you get moving every hour as sitting down all day is bad for your physical and mental health. Get a change of scenery by going out for lunch or going for a walk, even if it only for 10 minutes. You'll come back feeling refreshed and more productive.
Get to know your colleagues
Your colleagues don't have to just be your co-workers, they can be a solid support system too. Reach out and be more sociable, engage with them during breaks and make the effort to chat about topics unrelated to work. They will likely understand the stress of the job and may be able to offer much needed support when you're under pressure.
Don't take work home
Leave work at work. Avoid taking work home with you, including checking emails or answering the phone outside of work hours. Restrict overtime hours as much as possible and if you regularly work late try to leave on time at least a couple of times a week.
Take control
Take back control by prioritising your work tasks, separating the 'shoulds' from the 'musts'. Organisation is key in creating a balanced work-life schedule. Break projects into smaller, more manageable tasks and delegate responsibility if necessary. Leave 10 minutes earlier to avoid frantically rushing in the mornings or set your clocks fast to prevent you from being late. If you're work desk is messy, clean it up and get organised!
Speak up
If you are struggling with unrealistic or unreasonable pressures and demands, talk to your manager. If you feel like you are taking on more than your job role requires, clarify your job description. Or, if you are finding your work days dull and monotonous ask for new duties.
Change your way of thinking
Stop thinking negatively and start being more positive. Praise yourself (and others) for accomplishments, however small they may be. Stop aiming for perfection and set realistic goals and if all else fails, try and find the humour in the situation. Learn to accept that you can't control all situations, but you can control how you react to them.
Maintain a healthy lifestyle
We can't always avoid stress, but an important part of managing it is to maintain healthy lifestyle. This includes having a good diet, drinking plenty of water and getting regular exercise. Relaxation techniques such as mindfulness, meditation or yoga can also be very beneficial in reducing stress levels. It is essential to get enough sleep to ensure you feel energised and ready to tackle the challenges that lie ahead.
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