Working Well

Coping is an important part of the overall stress process.  In order to accommodate the coping process of all employees, both the employees and employers need to take action.

Policies
On a primary level, stressors should be eliminated or at least reduced, structurally if at all possible.  Change strategies include constructive performance management, effective communication and accurate job descriptions. Secondary level interventions focus on employees who are already exhibiting stress symptoms with the aim of preventing the condition progressing further.  Strategies such as employee health screening and stress management programs can be employed.

Tertiary level interventions are utilised predominantly when employees are already unwell from the symptoms of stress. In such situations, employees should be  provided with the opportunity to access rehabilitation services, which may include psychological counselling assistance.

Employees
Although removing or controlling the causes of work-related stress is essential to ensure a safe working environment, it is not always possible for managers or employees to quickly or easily remove stressors from the workplace.  The stress alleviation techniques described below may assist people who are unable to escape from work stressors to reduce the effects of stress on their health.

Diet
Eating regularly and well can work towards reducing the symptoms of stress. Working environments that include high levels of stress may entail that people skip breaks at work, including lunch and other meal breaks.  Further, employees exposed to stress may gain weight by eating to relieve stress or lose weight due to stress-related loss of appetite.

Undertaking exercise
Regular exercise is important for maintaining good health. Exercise and maintaining physical fitness can reduce the severity of our response to stressful events. Aerobic exercise has been shown to increase sleep length and decrease general fatigue. Regular exercise can also reduce musculoskeletal and psychological symptoms associated with stress.

Relaxation techniques
If practised regularly, relaxation and meditation techniques have also been shown to mitigate stress response. To be successful, daily practise may be needed for 6 to 12 months followed by regular practise 2 to 3 times a week.

Getting enough sleep
One block of 7 to 8 hours uninterrupted sleep per day is preferable.  Avoid strenuous exercise in the last 1 to 2 hours before bedtime as it raises the heart rate and makes sleep more difficult.  Avoid caffeine and other stimulants close to bedtime.

Family and social life
Feeling too tired and/or having a lack of interest in social and/or family life is frequently reported as a consequence of work-related stress.  Irritability and/or difficulty in 'switching off' from work may also negatively affect personal and social relationships.  Additional effort and planning to spend time with family and friends and to make time for hobbies and other non-work-related activities may be necessary to overcome these risks.

Limit the use of tobacco, alcohol and other drugs
Alcohol within 1 to 2  hours prior to going to bed can lead to disrupted sleep patterns as can caffeine, found in high concentrations in coffee and many soft drinks.  The use of sleeping pills can be hazardous - some are highly addictive and they may cause an individual to remain sleepy when it's time to wake up.  While over-the-counter painkillers can alleviate headaches and other pain in the short term, prolonged use of these substances can have a range of negative health effects.  If you feel you are overusing either alcohol or other drugs as a result of work-related stress or for any other reason, you should seek medical advice.