MALAYSIA PSYCHAITRY ASSOCIATION

http://www.psychiatry-malaysia.org/article.php?aid=48 

from MALAYSIA PSYCHAITRY ASSOCIATION

Date: 3 July 2006

Work Stress

A mentally healthy adult has a need to work. This is part of human development. Everybody works, whether you are a housewife, self-employed or an employee.

Working adults spend an average of 10 hours at the workplace. Thus, the workplace has a significant impact on an individual’s mental health and well being. A safe and healthy workplace ensures work efficiency and makes working pleasurable and satisfying. Poor working conditions on the other hand, will create a stressful work atmosphere.

A little stress at work is good as it enhances productive performance. However, when the stress becomes excessive and unmanageable it can seriously affect one’s health. Personal difficulties, family problems and stressful life events can make it worse.

What causes stress in the work place?

Job related

Work conditions, use of new equipments, prolonged work pressure, new ways of doing things

Career development

Frustrations, lack of incentives, lack of appreciation, retrenchment

Role related

Frequent changes in role, dangerous or unsafe work

Relationship

Conflict with colleagues, superiors, subordinates or people encountered at work

Organisational change

Change in organisational structure, new management, frequent take-overs, uncertainties

Symptoms that indicate you are under stress

Anxiety

Aggressiveness

Loss of appetite

Alcohol abuse

Depression

Excessive worries

Easily irritated

Fatique

Lack of concentration and motivation

Restlessness

Sleep disturbances

7 Steps on how to manage stress

1. Be realistic about your work

Accept your strengths and limitations

Develop a positive attitude towards your work

Enjoy what you do and do it as best as you can

2. Organise your work

Mange your time well

Prioritise your work and avoid a last minute rush

If possible avoid bringing unfinished work home

Know how to delegate your work

3. Sharpen your problem solving skills

Address problems rationally and plan solutions systematically

List down the main problems and possible solutions

Evaluate the feasibility of each solution

Take appropriate action

4. Have a proper attitude towards changes

Some changes are unavoidable. Be open, flexible and realistic about them

Plan your changes well

5. Practice effective communication at the workplace

Be assertive, but not aggressive

Express your ideas in a polite, firm and clear manner

Respect your colleagues’ opinions

6. Foster solcial support within the workplace

Establish friendships with colleagues

List down all the people and organisations that may be able to help you and your colleagues

Share your problems with someone whom you can confide in

Take time to listen

Do not judge your colleagues

7. Practise a healthy lifestyle

Learn to relax

Have enough sleep

Exercise regularly

Have enjoyable activities/hobbies

Refrain from tobacco, alcohol or drugs

Practise good moral and religious values

Source: A Public Health Education Information from the Ministry of Health Malaysia