Work and mental health :2.

Work and stress :


What are the signs of stress?


These are some of the typical signs of stress:


Physical Psychological Behavioural  tiredness anxiety increased smoking or drinking  a tight chest tearfulness withdrawal or aggression indigestion feeling low lateness headaches mood changes recklessness  appetite and weight changes indecision difficulty concentrating  joint and back pain loss of motivation increased sensitivity    low self-esteem.   


What causes stress at work?


While stress sometimes has its roots outside work, it is the most common cause of work-related illness. If you are experiencing some of the symptoms above, you may want to think about why.


Here are some of the common causes of stress at work:

•having too much or too little to do

•work that is too difficult or too easy

•the pressure of deadlines

•shift work

•physically demanding work

•lack of control over what you do and how you do it

•poor working conditions, e.g. high noise levels; bad lighting, furniture or equipment

•poor communication from your employer about changes

•unclear expectations and conflicting messages

•lack of managerial support

•feeling trapped in the wrong job, e.g. with poor pay, poor status, limited opportunities for promotion and training; or with high pay because of financial commitments

•uncertainty about the future, e.g. threat of redundancy, a fixed-term contract

•poor relationships at work

•working in isolation, e.g. at home

•bullying

•an unsupportive work culture, e.g. where needing help is seen as being weak

•conflicting demands of managing your home and work life, especially if you have a personal crisis going on

•trapped in a cycle of working harder and harder because you feel you can’t get enough done; leading to exhaustion, poor sleep and lack of concentration.


How can I deal with stress at work?


Taking action, however small, can improve your life at work or prevent stress developing in the first place. You may be free to do some things without reference to anyone else, but some things you will need to negotiate, formally or informally, with colleagues or managers.


Take control :


•Develop good relationships with colleagues so you can build up a network of support.

•Talk to someone you trust, at work or outside, about what upsets you or makes you feel stressed.

•Say if you need help.

•Be assertive – say no if you can't take on extra demands.

•Be realistic – you don't have to be perfect all the time.

•Write a list of what needs to be done; it only takes a few minutes and can help you to prioritise, focus and get things in perspective. It can also feel satisfying to tick items off once they have been done.

•If everything starts to feel overwhelming, take a deep breath. Try and get away from your desk or situation for a few minutes.


I arrange to meet a friend for lunch every day. Just 30 minutes away from the office having a chat and sharing a laugh works wonders. I share my worries and get a 'sense' check from friend.


•Try and take a walk or get some fresh air during the day. Exercise and daylight are good for your mental health as well as physical health.

•Work regular hours and try to take the breaks and holidays you're entitled to. If things are getting too much, book a day off or a long weekend.

•Try not to work long hours or take work home with you. This may be alright in the short term, if the work has a specific purpose and is clearly defined – a team effort to complete an urgent project may be very satisfying. However, working longer hours on a regular basis does not generally lead to better results.

•If you are provided with opportunities to have some input, particularly in decisions that may impact you, then take advantage of those opportunities.

•If you are working from home, make the most of opportunities for contact.

•Maintain a healthy work-life balance – nurture your outside relationships, interests, and the abilities your job does not use.

•Make sure you drink enough water and that you eat during the day to maintain your energy levels.

Continues....