Stress can be good for us as it acts as a motivator to get work done efficiently. However, copious amounts of stress in the workplace can be harmful. Stress at work can occur for a variety of reasons, especially for graduates who are new to working full-time. Workplace stress can also affect your life outside of work and impair your ability to keep a work-life balance. This article will explain the causes of work-related stress, its signs, and the strategies that you can implement to prevent it.
What is Work-Related Stress?
Stress is the mental tension caused by a difficult situation. Work-related stress is stress that a graduate experiences due to the demands of their employment. This stress can have extremely negative repercussions for an individual’s personal and professional life.
According to Safe Work Australia’s Key Work Health and Safety Statistics 2023, 8.5% of all work-related injury and illness claims were due to stress. Work-related mental health conditions are also on the rise. Furthermore, time off work for these conditions is more than four times longer than for other types of injuries. It is therefore important for you to be aware of when you are overstressed and the strategies that can be implemented to relieve it.
What Causes Work-Related Stress?
Work-related stress has many causes that will depend on the individual, their circumstances, and their employment. However, here is a list of the most common causes of work-related stress:
- Long hours in the workplace
- Tight and inflexible deadlines
- Unclear expectations of responsibilities
- Conflict with others in the workplace
- Experiencing bullying or sexual harassment in the workplace
- A heavy workload
- Limited support systems in place in the workplace
- Limited acknowledgment or appreciation by supervisors for work completed
- Limited opportunities for professional development or career advancement
- A working environment that is unsuitable (e.g., unhygienic, dusty, cold)
What are Signs of Work-Related Stress?
Symptoms of work-related stress will manifest differently depending on the individual. However, here are the most common signs that someone is experiencing work-related stress:
- Panic attacks
- Difficulty sleeping
- Easily irritated or angry
- Feeling on edge
- Difficulty eating
- Headaches
- Fatigue
- Unusual amounts of drinking, smoking, or other risk-taking behaviour
- Becoming distant from friends, family, and colleagues
- Feeling constantly overwhelmed
- Unable to completed usual workload
- Difficulty with concentration
- More prone to procrastination and distraction
- An unwillingness to participate in meetings or other workplace events
- Taking frequent days of work
What Are the Impacts of Work-Related Stress?
Work-related stress can have serious consequences for you. It not only impacts your mental wellbeing, but also your physical health. In the long-term, graduates may be susceptible to the following health issues:
- Anxiety
- Depression
- Burnout
- Alcohol or drug abuse
- Insomnia
- Headaches
- Chest pain
- Chronic pain
- Exhaustion
- High blood pressure
Work-related stress also negatively impacts a graduate’s career, as the strain on your mental and physical health impairs your job performance. Here are some ways in which work-related stress can impact a graduate’s ability to work:
Productivity
Work-related stress can impair your productivity in the workplace. This is because stress impacts your concentration and motivation, meaning that you are no longer able to complete even your usual workload. You may also become overwhelmed by the amount of work you have to complete and your lack of energy.
Burnout
Perhaps the most adverse effect of work-related stress in the workplace is employee burnout. This means that you are no longer able to find professional fulfilment or enjoyment in your job. Burnout can seriously impair your ability to complete work, and often results in the need for professional help and support before a person is fit enough to return to work. Read more about workplace burnout, how to spot the signs, and what to do to avoid it here.
Company Culture
If you are stressed, you may negatively contribute to the company culture. This is because stress results in irritability, anger, and impatience. An employee experiencing work-related stress is more likely to snap at their co-workers, or even clients. This can have serious repercussions for reputation and standing within the company and the industry. This can leave you socially isolated and unable to receive the support you need for the stress you are experiencing.
How to Manage Work-Related Stress?
You may choose to manage work-related stress in different ways depending on personal preferences. Here are some strategies that can be used for this purpose:
1. Keep A Journal
When you find yourself feeling stressed, it may be helpful to write down the circumstances that are contributing to this feeling. This can allow you to notice similarities over time. Perhaps, you might find that interacting with a certain co-worker or client, or completing a certain task, always makes you stressed. These patterns can allow you to identify the stressor that is contributing to your poor mental state and allow you to incorporate mechanisms to cope with it.
2. Be Positive
Stress often flourishes within people with a negative attitude or outlook. If you reframe your thinking by always thinking of the positive, you can develop a growth mindset. This will make you better positioned to deal with challenges in the workplace as you will have the skills to assess a situation rationally and calmly.
3. Log Off
Graduates tend to have a hard time establishing boundaries in the workplace as their job is often their first experience of employment. They also want to get ahead, make their mark on the company, and impress their supervisor or manager. However, to prevent work-related stress, it is essential that you leave your work at the door when you come home. This means refraining from completing any additional work after hours, or even checking your emails. This will allow you to achieve a better work-life balance, thus preventing your job from becoming burdensome.
4. Relax
Relaxing is often harder than it sounds! You can choose to relax by simply participating in a hobby or activity that allows you to switch off your brain and fills you with a feeling of calm. Alternatively, you can choose to take part in a relaxation technique. These techniques are often employed on a daily basis, and are effective mechanisms for reducing stress. Techniques can include yoga, mindfulness, and meditation. You can also simply try sitting in a quiet environment and focusing on taking deep breaths for a few minutes. This can help calm your mind before or after a busy work day.
5. Have a Vacation
Graduates may often find themselves reluctant to take time off work for their annual leave. This is especially true if they have ambitions about progressing within a company or industry. Nonetheless, it is important to take an annual or bi-annual holiday to rest, relax, and recharge. This will allow you to return to work energised.
6. Ask for Help
If you find yourself descending into a constant state of stress, it is important to seek help. This can be through a conversation with your manager or supervisor, or even with the Human Resources department at your company. They may be able to provide you with support or tools to address whatever factors are contributing to your stress. You may also choose to speak to a doctor, therapist, or psychologist as they can provide you with expert knowledge and strategies.
If you’re experiencing distress, Beyond Blue and Headspace offer several resources for mental health support.
 | About The Author Aala is studying Bachelor of Arts and Bachelor of Laws (Honours) at the Australian National University. She is passionate about law, literature, and history, and has been published by ABC News. |