Work-related stress

Work-related stress is when the demands of your work are greater than your ability or resources to cope.

This may be due to constant and immovable deadlines or limited support or bullying behaviour from your manager or co-workers. Unsafe work practices add to work-related stress.

Work-related stress can impact your physical, mental and emotional wellbeing. The effects of work-related stress can be long-term.

In general, work is good for your mental health. It can give your life a sense of meaning, financial resources and help you connect with other people. Having some stress at work from time to time is normal. It can improve your performance.

Who is affected by work-related stress?

Workplace stress can affect both you and your employer.

It can affect your relationships outside of work and your work-life balance.

For employers, work-related stress can cause:

• less productivity
• lower morale
• more workplace conflicts
• more employees taking sick leave
• more accidents and injuries
• less client satisfaction
• more staff leaving the company

It can also result in workers' compensation claims.

Your employer is required by law to lower your exposure to factors that may increase your risk of work-related stress. This is the same for self-employed people and contractors.

Workplace stress can cause changes in your:

• physical health
• mental health
• emotions
• behaviour

Some physical symptoms of work-related stress are:

• difficulty sleeping
• headaches
• feeling tired or irritable
• indigestion

Some effects of work-related stress on your mental and emotional wellbeing are:

• difficulty concentrating or making decisions
• feeling tense and edgy
• getting upset or angry easily
• being defensive
• anxiety

Changes in your behaviour may include:

• taking frequent leave from work
• distancing yourself from other people at work
• lower work performance — quiet quitting
• avoiding family and social engagements
• drinking or smoking more than usual

There are 8 risk factors for work-related stress. These are:

• work demands — long hours or a constantly heavy workload
• low level of control — not having input into your work often due to poor communication or lack of choice
• poor support from manager or co-workers — support from your manager and co-workers can help you deal with your stress
• lack of role clarity — unclear about your role or work standards
• poor relationships in the workplace — such as conflict, bullying or sexual harassment
• low recognition and reward — not receiving feedback or having opportunities to develop your skills
• poor change management — not enough communication and support or choice during periods of change
• organisational justice — unfair workplace processes

You are more likely to develop work-related stress when you have a number of these factors.

Environmental factors can also lead to workplace stress. These include:

• air quality
• lighting
• noise
• temperature and humidity
• vibration

If you feel that workplace stress is getting too much for you, see your doctor. Untreated stress can cause anxiety or depression. It can also make you physically ill.

Your doctor may refer you to a psychologist or another mental health professional for support. Your workplace may also have support services available.

There are many ways to manage work-related stress. Some of these strategies may not work for your situation. Think about which ones may work for you.

You can help manage work-related stress by:

• learning to recognise signs that you are stressed
• be curious and identify the sources of work-related stress — such as poor communication, unrealistic expectations or too much noise
• challenging unhelpful thoughts — reality check your thinking
• review your time management skills — prioritise your tasks each day
• practicing assertive communication
• making time for things you enjoy — prioritise spending time with family and friends
• setting boundaries around your time at work — resist the myth or pressure that the longer or harder you work, the more 'successful' you are.

Not setting boundaries around your time can lead to burnout.

You may have the right to refuse to read or respond to emails or messages outside of your work hours. Find out more about your right to disconnect (Opens in new tab).

If you're struggling, it might help to talk to:

• coworkers
• family and friends — they can provide emotional support
• your employer — they can provide enough resources for you to complete your work

You should also try to practice self-care. Try:

• drinking plenty of water
• eating a healthy diet
• taking frequent breaks from work
• fit in regular exercise
• spending more time outside
• getting enough sleep
• decreasing any alcohol and drug use

Other treatment options

You might want to try relaxation techniques, such as meditation or mindfulness.

Find out if your workplace has an Employee Assistance Program (EAP). (Opens in new tab) This service provides counselling and help with your mental health. It's usually available at no cost to you.

Since the COVID-19 pandemic, many workplaces have work from home options.

Working from home can:

• reduce stress
• help you avoid challenging coworkers
• reduce distractions
• improve work satisfaction
• improve productivity
• give you greater sense of control
• lower your commuting costs — both time and money

More than half of Australian workers prefer hybrid work. Hybrid work is when you spend some days in the office and the rest working from home.

Hybrid and flexible working support better work-life balance and increased productivity.

Long-term health issues linked to ongoing work-related stress include:

• cardiovascular disease
• autoimmune diseases
• gastrointestinal illness
• poor mental health — depression and anxiety
• problems with your joints, muscles and bones
• sleep disturbance — less or more
• poor coping such as drinking alcohol or eating more

If you need to talk to someone about your mental health, call Beyond Blue (Opens in new tab) on 1300 22 4636.

Try filling out this wellbeing plan (Opens in new tab) from Beyond Blue. It can help you work out what makes you stressed at work and how you can deal with it.

Visit the Australian Government's Mentally Healthy Workplaces (Opens in new tab).

Check out SANE (Opens in new tab) for online resources.

Learn how to deal with stress with This Way Up's stress management program (Opens in new tab).

Sign up for MindSpot's wellbeing course (Opens in new tab), which aims to lower stress and anxiety. This course is suitable for adults aged 26 to 65 years and has no cost.

If you live in Victoria and are employed by a business with less than 200 staff, you can call the Worker Mental Health Support Helpline (Opens in new tab) on 1800 318 421, 24 hours a day.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.