Getting Help

Managing Stress in the Workplace

Work is generally good for mental health and wellbeing as it provides structure, purpose, connection with other people, and an opportunity to contribute to society. However, there can be pressures at work that can have a negative effect on our mental wellbeing. Stress is one of the most common causes of work-related illnesses and workplace absenteeism.

What causes stress at work?

Stress at work is experienced where there is a significant difference between the demands made on a person and the resources available to them to cope with these demands. The resources a person may have available to them can include:

individuals’ skills and coping strategies

training to do the job

workplace materials and equipment

number of staff

support from management and colleagues

These are the major components that contribute to job stress:

High job demands – too much work and being under lot of pressure to complete it
Low job demand – finding the job boring and not stimulating
Low salary – not being financially awarded in line with your work responsibilities
Low job control – not having autonomy about how the job is done or an influence over decisions that affect your work
Lack of job security – losing your job at any point without having any control over it
Low social support at work – not feeling supported by your colleagues and workplace supervisor
Conflict at work – having disagreements and conflicts with colleagues or managers
Unhealthy competition – being in an unfair and aggressively competitive environment

“I had stress at work and it lasted for long time and I didn’t resolve it, so it will hurt me and caused a mental issue”

“My Depression affected my work because I wasn’t able to concentrate on it…”

Tips for reducing stress at work

Knowing our limits and looking after ourselves

Work regular hours and take breaks at work

Try not to work long hours or take work home

Be realistic about what can be achieved and the standard of our work

Write a list of work and prioritize it

Be assertive if we have too much work and say no to extra demands

Have strong workplace relationships

Develop good relationships with colleagues

Discuss workload and agree priorities with your Manager

Ask for help with your work if you need it

Provide input into decisions that affect your work

Speak up about concerns of job stress at work

Take an active role in resolving issues and conflicts at work

“I had a problem at first and people started telling me that it’s just from work pressure… I was always organized, respectful and presentable but my activity and performance was less… I started having less energy …”

“Stress is not a weakness and it is very common for people to experience stress at work. Speaking up early about stress can prevent it from becoming worse”.