Questions about managing stress at work

When you know what you need you can start talking with your employer about the things that will assist you to help yourself feel better and get back to working.

• A brief time-out period when you are distressed can restore calm, redirect your attention and allow you to continue working.
• You may need a quiet place away from colleagues and clients to shout or cry.
• You may prefer someone to be with you to help calm you down, or just listen.
• You could learn therapeutic techniques using breathing or meditation, or exercises that improve your energy.

• Develop good relationships with your colleagues so you can build a network of support.
• Talk to someone you trust, at work or outside of work, about what upsets you or makes you feel stressed. This is not a sign of weakness; it’s taking responsibility for your wellbeing.
• Treat colleagues with the respect and consideration you want from them.
• Communicate 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 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 – get a drink or go to the toilet.
• Try and take a walk or get some fresh air during the day. Exercise and daylight are beneficial to mental as well as physical health.
• Make sure you drink enough water and that you eat during the day to maintain your energy levels.
• Learn some relaxation techniques.
• Work regular hours and 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. Working longer hours regularly does not generally lead to better results.
• Maintain a healthy work-life balance by nurturing your outside relationships, interests and the abilities your job does not use.

• Make your physical work environment as comfortable and appropriate to your work needs as you can. If necessary, get the help of a health and safety representative.
• Discuss your workload or the organisation of your work with your manager or supervisor. Get feedback on your work. Discuss setting realistic goals and how you can solve any problems you are having. If you can’t resolve problems in this way, talk to the human resources department or trade union representative.
• Make sure you know how your work fits in with the organisation’s goals and objectives so that you can understand the purpose of your work.
• If you have difficulty with rush-hour traffic, or need to leave work early some days to get to a support group or fit in with child care, discuss the possibility of flexible working hours.
• Make use of the support already on offer: some organisations provide employee assistance programmes providing free advice and counselling; others have internal systems such as co-worker support.