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WRITTEN BY: Evonne Ly Workplace stress | Factors and how to overcome it

Work-related stress is a growing problem around the world that affects not only the health and well-being of employees but also the productivity of businesses.

Work-related stress arises where work demands of various types and combinations exceed the person’s capacity and capability to cope.According toBetter Health,Work-related stress is the second common illness/injury in Australia,followingmusculoskeletal disorders

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Work-related stress factors

ORGANISATIONAL CULTURE

Organizational culture is theselectionof values, expectations, and practiceswhichguidesand informsthe actions of all team members. This ultimately shapes employee perceptions,behavioursand understanding in the workplace

BAD MANAGEMENT PRACTICES

Management practice is an important factor in creating a work culture and environment. Bad management practices can develop conflict in the workplaceincluding,workplace bullying, power abuse(e.g.,usingfear to motivate people),ignoring good performance from team members andconductingineffective meetings.

JOB CONTENT & DEMANDS

Job contents and demands such as workoverload or pressure can be a huge impact on your mental wellbeing. Being overly pressured and overloaded with work can cause high stress for employees. Stress can lower a person’s productivity, focus and motivation to complete their job content and demands.

PHYSICAL WORK ENVIRONMENT

Numerousstudieshave demonstrated that characteristics of the physical office environment can have a significant effect on the behaviour, perceptions and productivity of employees.This is especially for office employeeswho oftenspend a lot of their time insidetheir environment. The physical environments influence their well-being and directly influence their work performance and productivity. The atmosphere of the building should have the right room temperature, enough air quality, good lighting and low noise conditions in the office for better work concentration andproductivity.

RELATIONSHIPS AT WORK

Building networks, connections and positive relationships at workareimportant.Having a workplace environment that acts as a team rather than individually makesemployeesfeel they are supported by their employers and employees. Thisbuilds their confidence, therefore their productivity.However, if employees feel a lack of support in their workplacethere can be disengagement in the workplace. Hence, the work environment will naturally be disconnected and less productive.

CHANGES

Sudden change in management and work environment can be stressful especially for long term existing employees who have been with the company.Typical changes that negatively impact a portion of the employees are salary cuts, loss of benefits, downgrading in job position, job loss or relocation to another city, state or country. This can create job insecurity for employees andcan result in negative impacts on their mental health(p)

ROLE CONFLICT

According toSafework,poorly defined or conflicted roles in a person conducting a business or undertaking (PCBU) can be a stressor for workers. Poor role definition arises from a lack of clarity in workers’ objectives, key accountabilities, their co-workers’ expectations of them and the overall scope or responsibilities of their job. Role conflict occurs when a worker is required to perform a role that goes against their values or when their job demands are incompatible.(p)

TRAUMA

This can include:

  • Events such as death, grief, suicide, accident or injury

  • Organizational suchasbullying, threats, harassment, betrayal, maliciousness, extreme isolation, chronic pressure, unresolved conflict, toxic work environment, uncertainty, fear for the future, downsizing or fear of unemployment

  • Physical stressors such as noise, chaotic environment, sense of no control over space, fear for physical safety, harsh or flashing lights, extremes of heat or cold, working amid construction, and other adverse physical conditions

  • Externalthreats suchas evacuation, lockdown, fire or robbery

These factors can affect the company's budget, employee turnover and overall profits.Moreover, Adecrease in productivity and morale are signs employees may be struggling with the leadership being given.If employees have aneffective leaderand a good workplace structureorenvironment, there will also be better performance in hand.Hence, a greater profit for the organization.

Ways to overcome workplace stress

TRACK YOU STRESSORS

Keep a journal to identify whichcircumstancescreate the most stress and how you respondor reactto them.Jotdown your thoughts, feelings, anddetailsabout the environment, including the people involved.

DEVELOP HEALTHY RESPONSES

Any form of physical activity is beneficial. Also, make time for hobbies and activities.Getting enough good-quality sleep is also important for effective stressmanagement

ESTABLISH BOUNDARIES & RECHARGE

Establish some work-life boundaries for yourself.In today’s world, many people areaddicted totheir mobile or computer devices, checking emails and social media content.According to astudyfrom NCBI, social media use can increase levels of anxiety and depression. Hence,Thismay mean a rule not togo on social media unless checking on your phone for very important matters.Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it

TALK TO YOUR SUPERVISOR

Beginan open conversation with your supervisor. The intent is not to show a list of complaints but to come up with an effective plan for managing the stressors youhaveidentified,to perform best at your job

GETSUPPORT

Your employer may also have stress management resources available through an employee assistance program, including online information, and referral to mental health professionals. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviour.If you are experiencingworkplacestress and want to speak to someone now, our Cyber Clinic app can connect you with apsychologistthrough your phone and skip the wait time. Our servicesincludemedicarerebates.

Positive change starts here!

Take your first step to a healthier you, download the Cyber Clinic app and be connected with flexible online counsellors, psychologists and therapists that have been picked for you. Take charge of your mental health and wellbeing today.

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There should be a balance for quality time for each other and individually.   Hoping for changes   You might stay in the relationship because you see the other person’s potential or think that if you just change yourself and your actions, they’ll change as well. Unfortunately, hoping for changes in a relationship can spiral into negative behaviours and can be threatening to your mental health. As mentioned in Psychology Today, Just Hoping for Change Might Keep You Stuck  Ways to overcome a toxic relationship  1. Admit that the relationship is toxic  It can be difficult to accept that the relationship is truly toxic. You will be in a state of denial despite all the signs given in the circumstances. At one moment, you feel revulsion; at another, you justify your partner’s intolerable behaviour. We, humans, are taught to forgive and accept others. That is a great value to hold, however, your partner should do the same for you with respect. There are certain things that a person should never ignore in a relationship. No matter what circumstances it is toxic if your partner is dishonest, humiliates, exploits you for resources, or emotionally or physically abuses you. If your partner does not hold his actions accountable and continues to hurt you, it is time for you to move on.   2. Stop believing this relationship is the best you can do.  If you are in a toxic relationship, you may feel that your toxic partner is the only person who will ever understand and love you. You may withdraw from others and avoiding face-to-face intimate interactions with your close friends and family. However, this reinforces the idea that you will never be known or cared for by anyone other than your toxic partner. It keeps you in a panic-like state of thinking you will find yourself alone. This desperation will prevent you from drawing boundaries and wholeheartedly holding your partner accountable. Before doing anything, work to build up your support system: Join a gym, participate in a hiking or book club, start a new hobby, meet friends to exercise, eat with different acquaintances. You need to start letting others get close to you so that you no longer feel as if your orbit will collapse without this toxic partner at the centre of your life.  3. Detox  You may believe that you can somehow still keep in touch or have a phone relationship with a toxic ex-partner. These people have a way of manipulating and getting others to feel sorry for them. If you keep the connection, then you enable this individual an opportunity to draw you back towards them. The only realistic way out is to stop all contact so that you can start anew. Also, time away helps positively enhance perspective.  4. Move on & pursue self-growth.  As a saying goes, “time will heal”. As a self-reflection use your energy and time to pursue self-growth. Start meditating or journaling, read self-help books or take up weekly psychotherapy. During this period, give yourself time to reflect before moving on to a new relationship. Get to know yourself such as what you want and don’t want in a relationship. List down the values and qualities you want in a future partner. A strong, immediate attraction can sometimes mean trouble ahead for a relationship. Hold back and wait for a few beats. This allows you to avoid another disappointing relationship. 
29-Sep-2021
workplace stress | factors and how to overcome it
Work-related stress is a growing problem around the world that affects not only the health and well-being of employees but also the productivity of businesses.  Work-related stress arises where work demands of various types and combinations exceed the person’s capacity and capability to cope. According to Better Health, Work-related stress is the second common illness/injury in Australia, following musculoskeletal disorders  Work-related stress factors ORGANISATIONAL CULTURE Organizational culture is the selection of values, expectations, and practices which guides and informs the actions of all team members. This ultimately shapes employee perceptions, behaviours and understanding in the workplace  BAD MANAGEMENT PRACTICES Management practice is an important factor in creating a work culture and environment. Bad management practices can develop conflict in the workplace including, workplace bullying, power abuse (e.g., using fear to motivate people), ignoring good performance from team members and conducting ineffective meetings.  JOB CONTENT & DEMANDS Job contents and demands such as work overload or pressure can be a huge impact on your mental wellbeing. Being overly pressured and overloaded with work can cause high stress for employees. Stress can lower a person’s productivity, focus and motivation to complete their job content and demands.  PHYSICAL WORK ENVIRONMENT Numerous studies have demonstrated that characteristics of the physical office environment can have a significant effect on the behaviour, perceptions and productivity of employees. This is especially for office employees who often spend a lot of their time inside their environment. The physical environments influence their well-being and directly influence their work performance and productivity. The atmosphere of the building should have the right room temperature, enough air quality, good lighting and low noise conditions in the office for better work concentration and productivity.  RELATIONSHIPS AT WORK Building networks, connections and positive relationships at work are important. Having a workplace environment that acts as a team rather than individually makes employees feel they are supported by their employers and employees. This builds their confidence, therefore their productivity. However, if employees feel a lack of support in their workplace there can be disengagement in the workplace. Hence, the work environment will naturally be disconnected and less productive. CHANGES Sudden change in management and work environment can be stressful especially for long term existing employees who have been with the company. Typical changes that negatively impact a portion of the employees are salary cuts, loss of benefits, downgrading in job position, job loss or relocation to another city, state or country. This can create job insecurity for employees and can result in negative impacts on their mental health (p)  ROLE CONFLICT According to Safework, poorly defined or conflicted roles in a person conducting a business or undertaking (PCBU) can be a stressor for workers. Poor role definition arises from a lack of clarity in workers’ objectives, key accountabilities, their co-workers’ expectations of them and the overall scope or responsibilities of their job. Role conflict occurs when a worker is required to perform a role that goes against their values or when their job demands are incompatible. (p)  TRAUMA This can include:  Events such as death, grief, suicide, accident or injury  Organizational such as bullying, threats, harassment, betrayal, maliciousness, extreme isolation, chronic pressure, unresolved conflict, toxic work environment, uncertainty, fear for the future, downsizing or fear of unemployment  Physical stressors such as noise, chaotic environment, sense of no control over space, fear for physical safety, harsh or flashing lights, extremes of heat or cold, working amid construction, and other adverse physical conditions  External threats such as evacuation, lockdown, fire or robbery  These factors can affect the company's budget, employee turnover and overall profits. Moreover, A decrease in productivity and morale are signs employees may be struggling with the leadership being given. If employees have an effective leader and a good workplace structure or environment, there will also be better performance in hand. Hence, a greater profit for the organization.  Ways to overcome workplace stress   TRACK YOU STRESSORS Keep a journal to identify which circumstances create the most stress and how you respond or react to them. Jot down your thoughts, feelings, and details about the environment, including the people involved.  DEVELOP HEALTHY RESPONSES Any form of physical activity is beneficial. Also, make time for hobbies and activities. Getting enough good-quality sleep is also important for effective stress management  ESTABLISH BOUNDARIES & RECHARGE Establish some work-life boundaries for yourself. In today’s world, many people are addicted to their mobile or computer devices, checking emails and social media content. According to a study from NCBI, social media use can increase levels of anxiety and depression. Hence, This may mean a rule not to go on social media unless checking on your phone for very important matters.  Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it  TALK TO YOUR SUPERVISOR Begin an open conversation with your supervisor. The intent is not to show a list of complaints but to come up with an effective plan for managing the stressors you have identified, to perform best at your job GET SUPPORT Your employer may also have stress management resources available through an employee assistance program, including online information, and referral to mental health professionals. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviour. If you are experiencing workplace stress and want to speak to someone now, our Cyber Clinic app can connect you with a psychologist through your phone and skip the wait time. Our services include medicare rebates. 
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