Tackling workplace stress: Strategies for office work

Workplace stress can turn even the best workdays into a juggling act. From tight deadlines to office dynamics, the modern workplace can often feel overwhelming. And sure, a little bit of pressure can fuel office productivity, but when it tips into overdrive, it can take a toll on your mental and physical health. 

Here’s the good news: by understanding workplace stress and learning to manage it, you can take control and thrive—even on the busiest days.

What is workplace stress?

Workplace stress happens when your workload or workplace demands feel like they're just too much to handle. Beyond the physical signs, stress can take a real emotional toll—leaving you feeling drained, overwhelmed, or even like you’re just not enough. These feelings of helplessness or a lack of self-worth can creep in over time, especially when the pressure is constant. Recognising this emotional side of stress is key to understanding how it impacts both your productivity and mental well-being.

How to spot workplace stress

Recognising the signs of workplace stress as soon as possible can help you address it before it escalates. Stress manifests in different ways—physical, psychological and behavioural—so it’s essential to be aware of any signals your body and mind send.

Physical symptoms

Stress often takes a toll on the body, and can present as:

• Persistent headaches, muscle tension, or fatigue
• Sleep disturbances or difficulty staying asleep
• Increased heart rate or feelings of restlessness
• Gastrointestinal issues or immune system problems
• Risk factors for cardiovascular disease, like high blood pressure or weight changes

Psychological signs

The mental impact of stress can include:

• Burnout, irritability, or emotional outbursts
• Feelings of helplessness, worthlessness, or detachment from colleagues
• Difficulty concentrating, remembering tasks, or making decisions

Behavioural changes

Stress can also affect daily habits and routines, leading to:

• Increased absenteeism or presenteeism (being at work but underperforming)
• Procrastination, errors in tasks, or decreased output
• Avoiding social or family engagements
• Heightened emotional responses, like a short temper or tearfulness
• Unhealthy coping mechanisms, such as overeating, excessive alcohol use, or smoking

If you notice these signs in yourself or others, consider addressing the root causes and seeking support. Early intervention can make a significant difference in managing workplace stress effectively.

Common causes of workplace stress

Workplace stress often arises from a combination of factors. Identifying these triggers is the first step in finding effective ways to cope.

1. Demanding workloads and tight deadlines
   Unrealistic expectations, long hours and high-pressure deadlines can overwhelm employees, leading to burnout and emotional exhaustion.
2. Role confusion and career challenges
   Unclear responsibilities, conflicting duties (such as supervising peers), or limited opportunities for growth can create frustration and uncertainty. Feeling under-utilised, being passed over for promotions, or worrying about job security also contributes to stress.
3. Workplace relationships and conflicts
   Strained interactions with colleagues, lack of support from supervisors, harassment, discrimination, or bullying can significantly impact emotional well-being.
4. Organisational pressures and lack of control
   Micromanagement, unclear expectations, office politics, budget issues and low control over tasks make work overwhelming. Expectations to handle work outside of hours exacerbate the pressure.
5. Poor working conditions and environments
   Unsafe workplaces, insufficient resources, noisy open-plan offices, or uncomfortable setups make focusing and performing effectively challenging.
6. External stressors
   Personal factors like long commutes, poor sleep, grief, health concerns, or caregiving responsibilities often amplify workplace stress and hinder coping.

Why workplace stress is everyone’s problem

Workplace stress is a growing challenge, especially in Australia. Here are some key insights that highlight its impact:

• Stress levels: Nearly half of Aussie and Kiwi workers say their stress levels are sky-high—making this region the second-most stressed globally, according to Gallup’s 2023 report (Source: A).
• Exhaustion and turnover: A 2022 study of 1,400 employed Australians found that 50% of prime-aged workers feel exhausted, with 33% considering quitting due to stress (Source: B).
• Noisy offices: Research from Bond University shows that noise in open-plan offices can increase stress by 34% and worsen mood by 25% (Source: C).
• Unpaid overtime: The average Australian employee loses 280 hours yearly to unpaid overtime—amounting to $11,055 in lost income per employee for a total of $131 billion across the country (Source: D).
• Time off work: In 2021–22, nearly 30% of serious mental health claims (involving one week or more of time off work) were attributed to work-related harassment and bullying, while around 25% were linked to work pressure (Source: E).

3 Immediate coping strategies

When stress strikes, quick coping strategies can help you regain focus and composure, even during chaotic days.

1. Take short breaks:
   Step away from your desk for five minutes to clear your head and reset your focus. A quick stretch or a walk outside can have an immediate calming effect.
2. Practice mindfulness:
   Even five minutes of mindfulness or meditation can ease stress. Meditation apps offer quick exercises tailored to workplace needs or try a simple breathing technique: inhale, hold and exhale for four counts each.
3. Talk it out:
   Sharing stress with someone you trust—a colleague, friend, or manager—can provide relief and spark practical solutions. If available, reach out to workplace mental health support programs for professional guidance.

Quick fixes are great for immediate relief, but they’re even more effective when paired with long-term strategies. It's all about balancing quick wins with sustainable habits that work over time.

Creating a workplace that works for you

Creating a supportive workplace doesn’t require an overhaul—small, meaningful changes can promote collaboration, understanding and balance. Whether you're an employee, manager, or business owner, these strategies can help reduce stress and promote well-being.

• Encourage open communication:
  Regular check-ins about workloads, challenges and expectations can prevent issues from escalating. If you’re in a leadership role, creating a safe space for feedback ensures everyone feels valued and supported.
• Recognise achievements:
  Acknowledging milestones—whether it’s completing a project or reaching a goal—boosts morale and creates a positive atmosphere.
• Advocate for resources:
  Support programs like Employee Assistance Programs or stress-management training show employees that their mental health matters. If these aren’t available, consider suggesting their introduction.
• Offer flexible work options:
  Flexibility in work hours or locations reduces stress and improves productivity. A 2022 study (Source: F) found that 75% of Australians under 54 would leave roles without flexibility, while those with options reported greater satisfaction and output.

Did you know? Alternaleaf is a fully remote clinic. Since 2019, Alternaleaf clinics have facilitated over one million telehealth consultations across Australia and the UK.

The importance of work-life balance

Balancing work and personal life isn’t just about reducing stress—it’s key to protecting your well-being. When work dominates, burnout and diminished enjoyment in personal pursuits can follow. Here are ways to maintain balance:

• Set after-hours boundaries:
  Log off at a set time to recharge and enhance next-day productivity. Managing work emails or notifications during personal time can blur boundaries, so protect your downtime.
• See if the Right to Disconnect laws apply to you:
  Australia’s Right to Disconnect laws empower eligible employees in certain businesses to refuse contact outside working hours unless deemed reasonable, such as for emergencies. Employers are encouraged to clarify expectations for after-hours communication, helping employees reclaim personal time.
• Prioritise effectively:
  Not all tasks are equal. Focus on high-priority responsibilities first and delegate or decline non-essential tasks when possible. This approach reduces chaos and fosters accomplishment.
• Take care of yourself:
  Prioritise activities that rejuvenate your body and mind, such as exercising, pursuing hobbies, or spending quality time with loved ones. These moments strengthen resilience against stress and boost happiness.
• Personal leave: If you’re struggling with work-related stress, consider using your entitlements to personal leave. This leave covers physical and mental health issues, including stress, with the option to provide confidential medical evidence as needed.

While these strategies can help manage stress, sometimes more support is needed.

Talk to a telehealth doctor about these coping mechanisms

If stress feels unmanageable or starts to impact your mental or physical health, consider speaking with a doctor. A doctor offering consultations via telehealth may be easier to access around your workday, and a GP or mental health specialist can help identify practical coping strategies, provide guidance on workplace mental health and recommend additional resources tailored to your needs.

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