Academy

Managing workplace stress and protecting your mental health

Oct 28, 2024 | Academy, General

Workplace stress can affect anyone. That’s why it’s important to have strategies to reduce stress and take care of your mental health.  This article shares some simple tips and resources to help you manage work-related stress and do your best on the job, when  you transition to mainstream employment. While these tips are geared toward helping you in your future career, some might also be useful during your time at Jigsaw. It might also be helpful to bookmark this resource to refer to in the future.

Recognise stress triggers

The first step to managing stress at work is to find out what causes it. Common causes include heavy workloads, not having enough support, or problems with communication.  Once you know what triggers your stress, you can use strategies to handle it better. It’s important to communicate these stress triggers to your team and manager. This allows them to recognise when a situation might cause stress or discomfort.

Managing workplace stress

Request adjustments

If your workplace environment contributes to stress you can request suitable adjustments. These adjustments may include:

  • Flexible work hours: You can request to modify your start and finish times to help you manage your energy levels throughout the day. For example, if you’re more focused in the afternoon, you might ask to start your day later.
  • Ergonomic workspaces: Ergonomics is the equipment and tools designed for workers to increase efficiency and productivity and reduce discomfort and fatigue. For example, if you have back pain, you could ask for a supportive chair or a stand up desk (if your workplace has access to these), which could make a big difference.
  • Supportive technology: Use applications (like Trello or Monday.com) for task management or noise-cancelling headphones to improve productivity and reduce distractions. These tools can create a more comfortable work environment, especially if you struggle to concentrate in noisy environments.
  • Clear communication: Talk to your team and manager to make sure they understand your needs. If having regular meetings would help you clarify your responsibilities, ask for them.

It’s important to discuss any adjustments that might help improve your work environment with your employer.

Build a support network

A strong support network within the workplace can reduce stress. To create a strong network, you can:

  • Build professional workplace relationships: You can connect with colleagues who understand the challenges in the workplace. Having people you can talk to about your work can help you feel supported.
  • Speak with Human Resources (HR): The HR team can offer you resources and support for managing stress in the workplace. They can let you know about any employee assistance programs available. Some workplaces offer free counselling services, and the HR team can provide information about this.
  • Participate in Employee Resource Groups: These groups can provide community and understanding for colleagues facing similar challenges. Chat to your manager to find out if there are any Employee Resource Groups in your workplace.

Practise self-care

Taking care of yourself is essential for your mental health. Here are some techniques you can try to boost your well-being:

  • Use mindfulness and relaxation techniques: Meditation, deep breathing, or yoga can help manage stress. Do these for a few minutes every day to see improvements.
  • Take regular breaks: Take short breaks throughout your workday to recharge your mind and body. For example, a five-minute walk or a quick stretch can prevent you from feeling overwhelmed.
  • Stay active: Do regular exercise to improve mood and reduce stress.

Seek extra support

If stress becomes hard to manage, get professional support. Available resources include:

  • Counselling services: Many workplaces offer access to counselling services where you can discuss your feelings and challenges in a safe space.
  • Mental health hotlines: Some organisations provide helplines for immediate support. Call Beyond Blue on 1300 224 636 or Lifeline on 13 11 14 if you are experiencing depression or anxiety.
  • Disability advocacy groups: These organisations can offer additional resources and support for your needs. The Disability Advocacy Network Australia (DANA) provides contact details for advocacy organisations around Australia. Advocacy organisations can act, speak or write to promote and protect the wellbeing and human rights of people with disability.

It’s important to manage stress at work and take care of your mental health. You can create a healthier and more productive work environment by identifying what causes your stress, asking for changes if needed, building a support network, practising self-care, and seeking additional help when necessary.

About Jigsaw

Jigsaw is a social enterprise that provides an innovative pathway to mainstream employment for people with disability. By embedding a comprehensive skill-based training program within our commercial document and data management business, Jigsaw enables people with disability to achieve their employment goals at their own pace. Jigsaw’s holistic approach starts from the very basics of core work skills and supports trainees all the way through to transition to open employment with ongoing support and coaching once they have transitioned. Jigsaw is located in Sydney, Melbourne, Brisbane, Adelaide, and Canberra.