People experience work-related problems and distress in a variety of different ways.

Signs of work-related problems can include:⁹

Physical

• New physical ailments or an exacerbation of existing issues, headaches, muscular aches and pains, heart palpitations, high blood pressure, fatigue, sleep difficulties, or stomach upsets.

Psychological

• Irritability, mood swings, worrying, helplessness, a sense of disconnection from colleagues and others, concentration / memory difficulties, or issues with decision-making.

Behavioural

• taking frequent sick leave from work (absenteeism)
• attending for work but producing a low output (presenteeism)
• procrastination
• making avoidable errors at work, or performing below the usual standard
• ruminating about the job outside the workplace
• avoiding family/social engagements
• having a short temper
• eating too much or too little
• drinking more alcohol than usual or smoking more than usual
• using prescription or non-prescription drugs to ‘wind down’ after work.

Some issues that might contribute to stress-related problems at work include:¹⁰

• Factors specific to the job, such as poor physical conditions, safety issues, unrealistic deadlines, long hours, or an unmanageable workload
• Factors specific to the individual’s role in the organisation, such as confusion about responsibilities, poor job-person fit, poor time management, difficulties in managing separate or conflicting roles within an organisation (for example, that of supervisor and colleague), or uncertainty about the future of the organisation
• Career development issues, such as being passed up for a promotion, or lack of job security
• Relationship issues, such as poor support from supervisors, conflict with co-workers, harassment, discrimination or bullying
• Problems with organisational structure / climate, such as low levels of perceived control over work tasks, over-supervision, lack of consultation on important issues, office politics, or budget problems, pressure to complete work tasks or check emails outside of normal work hours
• External stressors, such as a long commute to work, lack of sleep, grief/loss, separation / divorce, mental / physical illness or caring responsibilities.

Research has demonstrated that a number of psychological strategies can be effective in managing work problems related to occupational stress.

Cognitive strategies

Recognising and challenging unhelpful thoughts and attitudes is a highly effective strategy for managing occupational stress.^11,12 This strategy involves the client working with the psychologist to:

1. Identify a specific situation causing stress (e.g., “I haven’t completed the project and it’s due tomorrow”)
2. Note the thoughts the client has about the stressful situation (e.g., “I’m terrible at my job”)
3. Develop objective alternatives to combat these thoughts (e.g., “I’ve faced deadlines like this before and everything turned out alright”)
4. Review the alternative, more helpful thoughts and observe the reduction in symptoms of stress
5. Develop a strategy to notice the warning signs of stress in future situations, and rehearse the process of challenging and changing negative and unhelpful self-talk

Improving time management

When combined with the use of positive self-talk, time management techniques can have a lasting impact on work-related stress.¹³ Some skills for time management include:

• beginning the work day by reviewing or planning for the day’s events, including breaks for resting and eating
• keeping a ‘to-do’ list and prioritising tasks according to urgency or importance
• minimising distractions and interruptions (for example, turning off email alerts)
• learning to say ‘no’ to requests outside of one’s immediate work responsibilities
• delegating responsibilities to others where appropriate.

Seeking collegial support within the workplace

Support from others in the work environment can help individuals to feel more confident about their stress-management abilities.¹⁴ This support can take a number of forms:

• Instrumental support, such as adequate equipment, staff, and funding to complete the work
• Emotional support, such as a colleague or supervisor who makes time to listen, gives reassurance, or shares humour
• Informational support, such as advice or career mentoring

Practising assertive communication and problem-solving approaches

Problem-solving communication strategies for conflict management can buffer the effects of occupational stress.¹⁵ These skills support individuals to:

• manage conflict in a positive and timely manner rather than avoiding individuals or tasks
• stay focused on their own tasks and outcomes
• express their needs and opinions clearly and respectfully
• be aware of the priorities and preferences of colleagues and work towards mutually beneficial outcomes
• accept compromise when it is feasible and appropriate to do so.

Changing lifestyle behaviours

Studies have shown that the following activities are effective in reducing work-related stress:

• relaxation techniques, such as breathing exercises, guided imagery, or progressive muscle relaxation¹²
• meditation
• physical exercise¹⁶
• spending more time outdoors¹⁷
• quitting or reducing smoking¹⁸
• reducing alcohol and drug use.¹⁹

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