HSE Tip: Stress less

Published: 30.09.09

Is the way you work damaging your health? Take a fresh look at the subject of workplace stress, so you are equipped to recognise and react to threats to your wellbeing.

NB! This article is for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

Understanding stress in the workplace

Although the word stress is commonly used negatively, stress is not an entirely unwelcome part of working life. Some stress is essential to motivate us to get things done and keep projects moving in the right direction, at the right pace. Stress is a state that occurs when individuals feel they don’t have the resources to cope with the situations they are faced with.

Certain professions and positions are obviously more stressful than others. These jobs tend to be well rewarded emotionally and/or financially and individuals expect a higher stress factor when they take on these roles. More dangerous (and more likely to lead to illness) are those incidences when workers in seemingly less stressful jobs believe the expectations placed on them are too great.

Of most concern to employers and employees is the link between pain and stress and the illness and injury stress can cause individuals.

Causes

In work situations, stress can arise as a result of one or many of the following issues:

• Work structure and content: long hours, heavy workload, infrequent breaks, boring tasks, poorly defined goals, too much responsibility.
• Management approach: lack of involvement in decision-making, poor communication, lack of family-friendly policies.
• Relationships between team members: lack of support or help from co-workers and supervisors, conflicting expectations.
• Career concerns: job insecurity, lack of opportunity for growth or advancement.
• Environmental issues: unpleasant or dangerous physical conditions (overcrowding, noise, air pollution, ergonomic problems).

Effects

Whatever the cause of stress, the effect is usually to activate or intensify pain and damage health and wellbeing. Stress is known to cause:

• Migraines
• Strokes
• Eczema
• A weak immune system
• Medical complications during pregnancy for both mother and child
• Upset stomachs
• Muscle aches and pains
• Elevated blood pressure
• Anxiety, irritation
• Headaches, palpitations
• Dry mouth, lump in the throat and shaky hands
• Sleeping problems
• Repetitive habits, such as scratching or hair pulling
• Depression and/or suicidal feelings
• Chest pains
• Problems eating or swallowing
• Diarrhoea or constipation

Many people who feel stress at work suppress their feelings until they get home. The effects of stress can therefore also have an effect on the quality of home life and leisure time.

Taking control of stress

In order to find a strategy for reducing stress, you must first recognise and accept that you are experiencing it. Consider the effects discussed in the section above. If you are experiencing these symptoms (especially over a long period of time) you should consider (and discuss with your doctor) whether stress is contributing to your situation.

The good news is, there are many things you can do to bring work-related stress down to a manageable level.

Change your thinking

• Don’t put up with stress – recognise the need for change
• Take a fresh look at your job – could you be doing things differently to avoid stressful situations?
• Challenge unnecessary “rules” that you or others have set, and try to be more flexible in how you approach problems
• If you’re not sure why you feel stressed, keep a stress diary and review it periodically to identify patterns
• Develop new approaches to the things that tend to overwhelm (time pressures, deadlines, responsibilities and change?)

Target the causes of the stress

Identifying what stresses you. Do you have:

• Too much or too little work?
• A lack of control over issues that are important to you?
• Unreasonable deadlines?
• A lack of challenge?
• Extreme demands from clients?
• Frustration regarding routines or rules?
• The feeling you are being underpaid or undervalued?
• Problems getting along with colleagues?
• Unpleasant working conditions?
• Issues balancing work and home life?
• A lot of travel to get to or from your job?

Change your behaviour

The key to overcoming stress lies in your ability to take control of the situation and start thinking and acting positively to turn things around. Useful strategies include:

• Building a support network of co-workers who you can talk to and who can assist you in taking action
• Talking to your HSE representatives or Department Manager, who may be able to assist in making positive changes to alleviate the causes of stress
• Putting in place effective time management strategies
• Looking into techniques that can help you control the symptoms of stress (relaxation methods, yoga, meditation, breathing techniques)
• Contributing to change in the culture, environment or behaviour of your organisation

Change your lifestyle

Unhealthy lifestyles can aggravate stress. Consider putting in place the following suggestions to lessen the burden of stress:

• Aim to get more good quality sleep
• Consider making basic improvements to your overall diet
• Get organised and allow yourself more time so you can arrive at work/at meetings in a more relaxed manner
• Work with your Department Manager to improve your physical working environment
• Try not to rely on stimulants (caffeine, cigarettes) to get you through the day
• Schedule time each week for proper relaxation – sports, hobbies etc.

Ask for help!

Under all circumstances, contact your doctor to discuss your personal situation. It is likely he or she will also be able to assist you with further information, and suggestions regarding coping with and overcoming stress.

Omega is dedicated to tackling workplace stress and welcomes suggestions regarding how we can make changes to improve your working day and overall sense of wellbeing, whether that be on an Omega premises or on assignment with a client. Contact Omega’s HSE representatives or your department manager to discuss any issues or ideas you might have.