Stress in the Workplace

What is stress?
Causes of stress in the workplace
Individual effects
Costs of a stressed workforce
What can organizations do to reduce the level of stress in the workplace?
What can individuals do to manage stress in the workplace?

What is stress?

Stress is our body’s reaction to the demands made on it. Stress can be positive, for example, a job promotion or a new family member; or stress can be negative, for example, a job loss or a divorce. Stress is the way we react physically and emotionally to change. Stress can result when people have too much to do in too little time, and have no control over their situation.

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Causes of stress in the workplace

  • Lack of clear job description; expectations are not clearly defined
  • Little input into decisions affecting your work
  • Lack of influence over working conditions
  • Job insecurity
  • Unrealistic deadlines; too much work in too little time
  • Not able to use work skills to full potential
  • No feedback on job performance
  • Problems balancing work and home responsibilities
  • Unpleasant and unsafe environmental conditions
  • Lack of appreciation
  • Poor communication

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Individual effects

In 2005, Ontario workers spent an average of 31.7 paid hours at work each week. Combined with the unpaid hours we spend at work, much of our time is spent in the workplace every day. Stress in the workplace, or organizational stress is something that is affecting many of us.

Each person experiences stress differently. In the workplace, stress can occur for a number of reasons, such as:

  • Work overload
  • Cutbacks and layoffs
  • Too many deadlines to meet
  • Conflicts with co-workers
  • Cramped and uncomfortable workspaces

You may be experiencing organizational stress if you:

  • Feel like you have no control over your work
  • Feel tense and anxious while at work
  • Have hostile relationships with co-workers
  • Feel over-worked and under- appreciated
  • Are having trouble balancing work and home

Organizational stress occurs when people work in unhealthy environments. To overcome organizational stress, a combination of efforts from both employee and employer is necessary.
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Costs of a stressed workforce

According to Statistics Canada, the annual cost of work time lost to stress stands at $12 billion (Canadian Mental Health Association, 2000)

Direct costs:

Indirect costs:

Opportunity costs:

  • Worker’s compensation
  • Disability costs
  • Drug costs
  • Absenteeism
  • Replacement labour
  • Equipment damage
  • Lost innovation
  • Decreased quality
  • Low productivity

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What can organizations do to reduce the level of stress in the workplace?

As an employer, you see the effects of stress on your employees every day. A healthy workplace means having healthy people working in a healthy, productive environment. The health of employees is a renewable resource and an asset to your workplace. A combination of healthy employees and a healthy work environment is crucial to managing organizational stress.

The following suggestions may help to reduce the level of stress in your workplace:

  • Set reasonable and clearly-defined expectations of your employees.
  • Give positive feedback and show appreciation for work well done.
  • Value the input of employees from all levels.
  • Assist employees in balancing work and home by having flexible work hours.

To achieve a healthy work environment, you can:

  • Ensure there is good communication between staff and managers.
  • Provide your employees with workspaces that are safe and comfortable.
  • Establish healthy workplace policies and programs.

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What can individuals do to manage stress in the workplace?

Be physically active
Eat well
Learn to relax
Develop supportive relationships
Balance work and home

Be physically active

Physical activity causes the brain to release “feel good” hormones which improve your mood. Deficiencies of these hormones are related to symptoms of depression, anxiety, impulsivity, aggression and increased appetite, which all occur when you are under stress.

Physical activity affects your brain!

  • When you are thinking hard and under stress, your brain needs more nutrients and oxygen than usual.
  • Being active improves blood flow to your brain, and can help you think more clearly and be more productive in your daily life.

By being active, you can manage your stress. Physical activity can:

  • Relieve anxiety and stress.
  • Boost your immune system.
  • Help you sleep better.
  • Give you more energy to deal with life’s challenges.

Be active in a way that helps you to relax:

  • Start a walking club at work.
  • Play outside with your children.
  • Go for a bike ride.
  • Play on a sports team.

For more ideas on how to get physically active, order your own free copy of Canada’s Physical Activity Guide to Healthy Active Living. Call 1-888-334-9769 or visit www.paguide.com.
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[What can individuals do to manage stress in the workplace?]

Eat well

By eating well, you can manage your stress. To eat well:

  • Choose a variety of foods from all food groups, with focus on vegetables and fruits.
  • Have your meals regularly with appropriate serving sizes.
  • Eat well with Canada’s Food Guide.
  • Avoid foods that are high in fat, salt and sugar.

When we are stressed, we tend to make less healthy food choices, which can make our stress worse:

  • Chocolate and other sweets leave you feeling sluggish after the sugar rush passes.
  • Salty foods dehydrate your body and brain leading to fatigue.
  • High fat foods raise the stress hormone level.

Drink water to quench thirst!

  • 100% fruit, vegetable juices and milk are good too!
  • Avoid caffeine and sugary drinks. These drinks will only make stress worse.

Healthy snacking is easy!
Make sure to choose food from at least two of the four food groups. Choose foods like:

  • Vegetables and low-fat dip
  • Low-fat cheese with whole grain crackers or pitas
  • Low-fat yogurt and fruit

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[What can individuals do to manage stress in the workplace?]

Learn to relax

Stressful and unexpected events will occur in your life. These events will cause you to become stressed. Your thoughts and attitudes towards these events however, are the key to taking control of your stress level, and the first step to relaxation.

If you feel that a situation is stressful, and you begin to notice some physical and emotional signs of stress, STOP and focus on using your mind to control your reaction to the situation. There are many relaxation techniques that can effectively reduce stress:

  • Yoga
  • Meditation
  • Progressive relaxation
  • Deep breathing
  • Massage
  • Stretching

Learning to relax is easier said than done. Stick to some of these tips, and over time you will notice a change in your own response to stress:

  • Be physically active.
  • Sleep for the amount of time you need to awaken refreshed.
  • Take time to do enjoyable activities.
  • Prioritize what needs to be done the most and do those first.
  • Complete tasks. Don’t wait.

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[What can individuals do to manage stress in the workplace?]

Develop supportive relationships

In today’s society, people are spending more and more time alone than ever before. People do not have as much social support as in the past. Social support can come from people at work, at home or in the broader community.

You can manage your stress by developing supportive relationships in your life. If you are faced with challenges every day, by talking out your worries, you can:

  • Manage your stress
  • Let go of some frustration
  • Find solutions to your problems

Talk to:

  • Friends
  • Family
  • Co-workers
  • Mental health counsellors
  • Neighbours
  • Spiritual/religious leaders
  • Employee Assistance Programs

Developing supportive relationships is healthy and has been shown to:

  • Lower stress levels
  • Decrease depression
  • Decrease the chance of getting ill
  • Improve overall mental and physical health
  • Enhance morale in the workplace

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[What can individuals do to manage stress in the workplace?]

Balance work and home

Balancing work and home means paying attention to all aspects of your life on a regular basis: physical, mental, social and emotional. There are only 24 hours in a day. What you choose to do with that time largely affects how well you balance your work and home life and the quality of life you create for yourself.

We often feel stretched between our work and home responsibilities, and it is difficult for each of us to make the right choice. Although employers may try to help their employees achieve this balance, what YOU can do matters!

Tips to finding balance:

  • Learn to say “no” and don’t take on more than you can handle.
  • Avoid bringing work home.
  • Schedule personal or family time into your day.
  • Participate in activities outside work.
  • Look for childcare services close to your work.
  • Explore job sharing or flexible work schedules.
  • Include the whole family in household chores and make it fun.

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