Workplace wellbeing and the cost of stress at work

We all know that burnout and exhaustion can have a negative impact on our wellbeing. And yet, feeling stressed at work is an experience many of us can relate to. In fact, a report by Ipsos found that 40% of Australians experienced constant strain in the workplace. 

From decreased immunity levels to unhealthy coping behaviours, Gerard Beven, Director of Wellbeing Solutions at Acacia Connection, Australian Unity’s Employee Assistance Provider (EAP), says the effects of burnout and exhaustion can be wide reaching.

Of course, it’s not just your personal life that can suffer when you experience excessive workplace stress.

Kelly Costen, Head of Administration & Workforce at Australian Unity, says it can impair our ability to think clearly and make effective decisions—both of which are usually important aspects of our jobs.

“When people are overly stressed, they can also experience lower motivation at work, reduced capacity to participate in team activities, pulling back from challenges and problem solving, reduced innovation, and less overall contribution,” she says.

But with the right factors in place, the wellbeing benefits of employment are plentiful—from providing financial security and a sense of purpose to improving self-esteem and our sense of connectedness.

So, what causes workplace stress and what can we do to protect the balance work brings to our lives?

Rethinking stress at work

By default, a lot of us might think the impact of workplace stress is solely negative. But research by Stanford University psychologist Kelly McGonigal shows that if we do experience stress, reframing how we think about it can quickly turn it into a positive.

Gerard agrees that stress can have a positive effect on our wellbeing.

“There are levels of stress that can be good for our wellbeing and there are levels of stress that may have a negative impact on us. You might recognise that you’re experiencing stress but that it’s at a manageable level and that’s okay. Good stress can keep us alert—it can give us an extra boost of energy and concentration for an important task at hand,” he says.

Gerard says that increasing our awareness of how stress is impacting our wellbeing can support us in better managing that stress earlier. Some signs that your stress may be unhealthy include:

• Impacted sleep, concentration levels or performance
• Feeling more irritable or reactive
• A negative impact on your relationships both in the workplace and your personal life

One example of how we can reframe stress is by practicing gratitude. 

“When people practice gratitude by reflecting on the positives, their achievements, the successes, the collaboration with their peers—that is a real protective factor for wellbeing.”

How can you manage stress at work before it escalates

It’s vital that we’re able to manage our stress levels before they become negative. Some strategies that can help you de-escalate your stress levels include:

• Taking a micro break or going for a walk around the block 
• Being physically active, meditating and practicing mindfulness
• Speaking openly with your manager or peers for support
• Putting boundaries in place around taking on extra workload

If stress isn’t managed well, it can lead to longer term issues like anxiety, depression and burnout. 

“Seeking early support is really important. If you feel that stress may be getting on top of you, speak with your internal support networks, including your manager, or reach out to external networks like EAP or other health professionals,” says Gerard. 

Workplace burnout or exhaustion and why the difference matters

Are you burnt out or are you exhausted?  

“People might be fully engaged in their role at work and love their job, but they’re just exhausted. That’s when we need to think about those protective strategies for our wellbeing,” says Gerard. 

According to the World Health Organisation, burnout is a syndrome caused by chronic workplace stress which has not been effectively managed. It involves feelings of energy depletion, increased mental distance from your job and reduced professional performance.  

If you are experiencing workplace burnout, it can be detrimental to your short-, medium- and long-term wellbeing—and it can take a long time to recover. That’s why speaking with a health professional is so important. 

Why leaders and workplaces play a critical role 

“There’s a lot of research highlighting the impact of leaders and managers on employee wellbeing,” says Gerard. “They go a long way in creating psychologically safe environments where team members feel safe to contribute, to put their hands up, and have healthy debates without fear of punishment or being put down.”

Discussions between an employee and their manager around role clarity, realistic workloads, clear expectations and constructive feedback are all important for workplace wellbeing.

And while it is key for us to have the self-awareness to be able to see chronic stress symptoms within ourselves, Kelly says it’s also important for managers to know how to spot the signs of burnout in their staff.

This is where regular check-ins with open, supportive conversations are so powerful.

“Even things that might seem minor such as ensuring there’s a comfortable rest area for employees to decompress with tea or coffee and basic facilities can have a big impact on morale and overall wellbeing,” says Kelly.

Finding balance in modern work 

There are many benefits to modern work which can help take the pressure off and make it easier to achieve a work-life balance, such as working from home and having flexible working hours.

Gerard says combining working from home with in-person office days often yields the best wellbeing results. “The social connection you get from going into the office can be a real protective factor for wellbeing.” 

Equally, the commute to and from the office can benefit your wellbeing by helping you switch your brain into or out of working mode.

“Whether you catch a train, walk home or however you commute, it can act as a third space between one environment and the future environment. During this time you could do some deep, regulated breathing, read a book, or whatever allows you to reset,” says Gerard. 

On the other hand, working from home requires more discipline around separating your working hours from your non-working hours. 

When work stress signals it may be time for a change

If you’ve tried implementing the above strategies and are still experiencing high levels of stress in your role, Kelly says it might be time to consider if that role is a fit for you—but that it requires a thoughtful, structured approach rather than a rushed decision.  

“If you’re experiencing chronic stress, you feel unsupported or unsafe at work, you no longer recognise yourself in the way you work, your values no longer fit the environment, and you’ve tried multiple strategies to no avail, a new role could be something to think about,” she says.  

“However, if there are still options to redesign the role, you still find meaning and connection in parts of your jobs, or the stress is temporary—for example, seasonal or project-based—you might want to avoid rushing any decisions.” 

Gerard also urges you to consider where your stress might be coming from.  

“There are often personal-related stress factors that people may bring into the workplace. That means you could try changing your job, but the stress may not go away,” he says. 

Prioritising your Real Wellbeing 

It’s part of the human experience to have days where our mental health is positive and days where our mental health is challenged, and that extends to our work too. Gerard refers to this as the ‘mental health continuum’.

“Every human bounces between days where life is going really well to the challenging times when they’re not feeling as positive,” he says. “If we could come to work feeling 10 out of 10 every day, that would be amazing. The reality is, that’s probably not going to happen.” 

Looking after yourself can go a long way in protecting your wellbeing during times of stress.

It’s all about the basics: eating healthy foods, taking part in physical activity, practicing mindfulness, prioritising good sleep, and making time for social connections.

By practising healthy lifestyle behaviours, implementing strategies to manage stress, having open conversations with peers and leaders, and finding balance, we can best prepare ourselves to cope with stress and work can continue to have a positive impact on our lives.

If you’re continuing to experience unhealthy, chronic workplace stress, make sure you seek professional support.