In this final module, you will look at how work can lead to stress, and how it can affect your wellbeing.

Stress and mental health problems are major causes of absence from work. They can be managed by balancing your workload and relationships, keeping a healthy balance between work and home, and looking after your mental health.

You will also learn about the welfare provisions your employer must provide, the first aid arrangements in an office, and how accidents are recorded and reported.

Stress happens when someone feels unable to cope with the demands or pressures placed on them, at work or in their personal life.

Common causes of work-related stress include too many demands, too little control or support, difficult relationships, unclear job roles, and changes that are badly managed.

Stress affects everyone differently. Something that is stressful for you may not be stressful for a colleague, and that is perfectly normal.

Signs that someone may be suffering from stress include:

• Frequent arguments, mood swings or a negative attitude.
• More sickness absence, or regularly arriving late.
• Lower productivity, and a lack of motivation, focus or commitment.
• Withdrawing from other people.
• Difficulty making decisions.
• Problems sleeping, or changes in eating habits.

If you notice these signs in yourself or a colleague, do not ignore them.

• Your job role. Make sure you understand your responsibilities, and ask for feedback when you need it. If something worries you, such as job security, talk to your manager.
• Your work tasks. Make sure you have the support and instructions you need. If you are lacking instructions to do a task properly, speak to your manager about your concerns, rather than struggling on.
• Your workload. If tasks are repetitive or overwhelming, talk to your manager about sharing, changing or automating them.

Disagreements with colleagues are a common cause of stress.

If you are having difficulties with a colleague, or if you experience bullying or harassment, report it to your manager. They can help to resolve the problem, for example by talking to the people involved, and can support you in making a formal complaint if needed.

Everyone has a part to play in treating colleagues with respect.

Mental health problems are common in Ireland. Many people will experience one at some point, and the most common are depression and anxiety.

Work-related stress can contribute to mental health problems, so it is important to deal with stress early. If it is ignored, it can make existing problems worse, or trigger new ones.

Many mental health problems can be helped by lifestyle changes, medication or talking therapies. If you are struggling, seek help early, and if you notice a colleague struggling, offer your support.

To look after your mental wellbeing, at work and at home:

• Set small, achievable goals.
• Talk to friends and family about how you are feeling.
• Build positive relationships with your manager and colleagues.
• Get a good night’s sleep.
• Eat well, and limit caffeine, alcohol and sugar.
• Stay active, even if it is just a walk to work.
• Try mindfulness or relaxation techniques.
• Make time to relax outside work.

Your employer must make sure that your office is comfortable, and that risks to your physical and mental health are managed.

Under Part 2, Chapter 1 of the Safety, Health and Welfare at Work (General Application) Regulations 2007, the workplace must have suitable lighting, a reasonable temperature and good ventilation, along with welfare facilities such as drinking water, toilets and somewhere to rest and eat.

Noise must also be kept under control. If these things are not managed, they can cause discomfort and stress.

A noisy open-plan office can be distracting, reduce your productivity, and add to stress and frustration. To reduce noise:

• Move noisy equipment, such as printers and copiers, away from desks, ideally into a separate room.
• Use noise-cancelling headphones, if it is safe and appropriate.
• Ask for a quiet space when you need to concentrate.
• Suggest fabric screens or plants between desks, which help to absorb noise.

Poor lighting can cause eye strain and tiredness, and makes hazards, such as loose cables, harder to see. Natural light is best, with artificial lighting where it is needed. To improve lighting:

• Open blinds, and move anything blocking the windows.
• If there is too much light, adjust your screen or blinds to cut glare.
• Ask for a desk lamp if your workspace is too dark.
• Report dark areas and failed bulbs, so they can be fixed.

The law requires good ventilation, by fresh air or air conditioning, and a reasonable temperature at work. If you are uncomfortable:

• Open a window to let in fresh air.
• Ask for the heating or air conditioning to be adjusted.
• Have a hot drink, or keep a spare jumper at your desk for colder days.
• Close the blinds if direct sunlight makes your desk too hot.
• Ask for a desk fan.

Under Part 7, Chapter 2 of the General Application Regulations, your employer must provide first aid equipment, facilities and, where the risk assessment shows a need, trained occupational first aiders.

As a minimum, every workplace, including every office, must have:

• A suitably stocked first aid box. Make sure you know where it is.
• A responsible person, named in the safety statement, who looks after the first aid box. Make sure you know who this is.
• Information for employees about the first aid arrangements.

There is no fixed legal list of contents, but a first aid box for an office would usually contain:

• Plasters, in different sizes.
• Sterile wound dressings.
• Roller and triangular bandages.
• Disposable gloves.
• A resuscitation face shield.
• Cleansing wipes.
• Adhesive tape and safety pins.
• Scissors and tweezers.
• Burn dressings or cling film.

The responsible person should check it regularly and restock it after use.

Head injuries range from minor to life threatening:

• Concussion is a short disturbance of the brain after a blow to the head, causing confusion, headache or dizziness. Most people recover fully, but the person should stop the activity and be assessed by a healthcare professional. Monitor them for any worsening symptoms while help is arranged.
• A skull fracture, cerebral compression, which is pressure on the brain, and severe head wounds are emergencies. Call the emergency services straight away.

All workplaces should keep an accident book. Each entry should record:

• The date, time and place of the incident.
• The name and job title of the injured or ill person.
• What happened, the injury or illness, and any first aid given.
• What happened next, such as returning to work, going home or going to hospital.
• The name and signature of the person making the entry.

Records of accidents and dangerous occurrences reported to the Health and Safety Authority, or HSA, must be kept for ten years. Keeping other accident book entries for several years is good practice.

• Report any accident or injury to your manager as soon as possible, so that first aid can be given.
• Get medical help if you need it, from the first aider, your doctor, or a hospital emergency department.
• Record the incident in the accident book. If you almost injure yourself, record it as a near miss. Near misses show where the next accident could happen.
• Your employer must report certain incidents to the HSA, including deaths, injuries that keep a worker off normal work for more than three consecutive days, injuries to visitors or others not at work who are taken from the scene to hospital, and dangerous occurrences.