Causes of workplace stress & how to prevent its effects

Summary: Workplace stress is common and can affect mental and physical well-being. It often stems from heavy workloads, poor work-life balance, and unhealthy workplace dynamics. Mitigating its impact requires open communication, mental health support, clear expectations, and encouraging a positive, balanced work culture for overall well-being and performance.  

Work can be rewarding, fulfilling, and even exciting—but it can also be a major contributor to stress. From demanding deadlines to extended work hours, workplace stress affects employees at every level and in nearly every profession. While some stress is normal and can enhance performance, chronic workplace stress can negatively impact emotional and physical health. In fact, 1 in 5 Australians (21%) have taken time off work in the past 12 months due to feeling stressed, anxious, depressed, or mentally unhealthy. Recognising the sources of work-related stress and adopting healthy coping strategies can make work feel more manageable and enjoyable again.  

Symptoms of work-related stress

1. Physical symptoms:

• Headaches 
• Fatigue 
• Trouble sleeping 
• Muscle tension or aches 
• Heart palpitations 
• Digestive issues such as diarrhoea or constipation 
• Skin problems 

2. Emotional symptoms:

• Irritability 
• Depression 
• Anxiety or constant worry 
• Mood swings 
• Feelings of overwhelm or helplessness 
• Lack of motivation 
• Difficulty concentrating or making decisions 
• Pessimism 

3. Behavioural symptoms:

• Increased absenteeism  
• Reduced performance or productivity 
• Social withdrawal or isolation 
• Disinterest 
• Aggression 
• Diminished creativity  
• Impatience 

Also read: Manage Stress At Work Dos And Donts To Prevent Burnout

What are the main work-related stressors?

• Heavy workload 
• Lack of support 
• Poor work-life balance 
• Organisation culture 
• Unclear roles or expectations 
• Toxic work environment 
• Job insecurity 
• Trauma  
• Relationships at work 
• Lack of control 
• Low recognition or reward 
• Micromanagement 

Also read: Mental health issues at the workplace: Key factors & what can help

Causes of work-related stress

• Excessive workload 
• Unclear job roles 
• Tight deadlines 
• Extended work hours  
• Poor management or leadership 
• Lack of autonomy 
• Work-life imbalance 
• Organisational changes 
• Unrealistic expectations 
• Inadequate working environment 
• Job insecurity 
• Harassment  
• Discrimination 
• Lack of equipment 
• Lack of proper resources 
• Workplace conflict 
• Poor relationships with coworkers or bosses 

Self-help for the individual

Taking care of your mental health through self-help techniques can give you a stronger sense of control over your well-being. Begin by establishing a daily routine that incorporates consistent sleep, nutritious meals, and physical exercise, all of which contribute to emotional balance. Engage in mindfulness or relaxation practices such as deep breathing, journaling, or meditation to better handle stress. Reducing alcohol, caffeine, and screen time, particularly in the evening, can also lead to significant improvements. 

Participating in activities that bring you happiness or fulfil a sense of purpose, whether it's a hobby, community service, or acquiring new skills, is essential. Maintaining connections with friends or supportive groups is equally crucial. Remember that self-help focuses on progress rather than perfection, and small, steady efforts can result in meaningful advancements in mental health. 

Benefits of preventing stress in the workplace

Work-related stress is a management issue

Work-related stress is not merely an individual issue; it’s a major management challenge that directly affects workplace productivity, morale, and employee retention. When employees encounter persistent stress due to overwhelming workloads, inadequate support, or ineffective communication, it falls upon management to step in and implement solutions. Effective leaders understand the significance of mental health and take proactive measures to identify and mitigate stressors within the work environment. This may involve encouraging work-life balance, ensuring sufficient resources, enhancing communication, and providing access to mental health assistance or Employee Assistance Programs (EAPs). 

By recognising stress as a management concern, organisations can cultivate a healthier and more supportive workplace, ultimately leading to greater employee satisfaction and improved overall performance. 

Where to get help

If you are dealing with work-related stress, seeking help is vital before it impacts your health and productivity. Begin by discussing your concerns with your manager or HR department, they may be able to modify your workload or offer access to mental health resources, such as an Employee Assistance Program (EAP). Additionally, consulting your GP can help assess your mental health and provide referrals to a psychologist or counsellor. Online platforms like Hola Health offer easy access to licensed therapists, GPs, and mental health support from the comfort of your home. Whether you require guidance, a mental health care plan, or simply someone to converse with, assistance is readily available. Don’t hesitate to reach out; accessing support is an essential part of the recovery process. 

Workplace stress is common, but it doesn’t have to be overwhelming. Recognising the causes of workplace issues and taking proactive steps like improving communication, prioritising mental health, and encouraging work-life balance can help us build a healthier, happier work environment. Small changes can go a long way.