What is 'workplace health'?

Australians spend on average, about one-third of their time working. Having a safe and healthy workspace is an important part of looking after your physical and mental health. When you feel healthy, safe and valued at work, you are likely to perform better at work and in other aspects of life.

Learning how to work safely and maintain a proper work environment can help prevent injury and illness. It can also help you stay healthy and improve your wellbeing.

How can your workplace affect your mental health?

Working in a supportive setting that helps balance your work and your personal life can help you feel happier, healthier and even more productive.

An unhealthy workplace can cause stress, worry and sleep problems. This might be due to:

• the nature of the work (for example emergency workers are exposed to more trauma)
• the demands of the job (for example shift work)
• the lack of support and training provided by management
• the workplace culture
• poor workplace interactions and relationships

Sometimes individual factors such as personality and coping styles, or conflicting demands from work and home can influence how you feel in the workplace.

Bullying or sexual harassment at work can cause intense stress and negatively impact your mental health.

Sometimes a little bit of stress can be a good thing. It can push you to complete tasks and help you to reach your work goals. If there's no stress at all at work, you may start to feel bored or unmotivated, which can contribute to poor mental health.

However, too much stress or being stressed over a long period of time can have negative effects. It can increase your risk of developing depression or anxiety, especially if you're at risk of these conditions. Too much stress can also worsen an existing mental health condition.

Constant stress over a long period of time can also lead to 'burnout'. Burnout can make you:

• feel mentally, physically and emotionally exhausted
• prevent you from doing your best at work

Mental illness is the leading cause of workplace absence in Australia. If you are feeling overwhelmed or very stressed about work, visit your GP. They can suggest resources to help you manage your stress.

What does a mentally healthy workplace look like?

Employers and managers have the responsibility to make their workplaces a fair and safe place for their employees. In a workplace that prioritises mental health of employees and colleagues:

• people watch out for each other
• managers and teams talk openly about mental health
• employees with mental health concerns feel comfortable to seek help
• employees with mental health issues are given space and support during their recovery

For ideas on how to improve mental health wellbeing in your workplace, visit Mentally Healthy Workplaces.

How can your workplace affect your physical health?

Your workplace can also affect your physical health directly and indirectly. Read on for some examples.

How can my work environment directly affect my physical health?

Almost 1 in every 2 people who work in an office experience neck pain at least once a year. Back and arm pain are also common injuries among people who work in an office environment.

Repetitive strain injury (RSI) is a long-term (chronic) medical condition. It happens after repeating the same action frequently over a long time and can occur in almost any workplace.

Sitting a lot at work can also impact your long-term health, such as while driving, operating a crane or at a desk. This can lead to diabetes, heart disease or obesity. Standing for long periods of time is associated with:

• fatigue
• back problems
• varicose veins
• heart disease

It's important to include more physical activity into your work day when you can, such as using the stairs or taking regular breaks.

Some work conditions are more dangerous than others, such as those where you work with hazardous substances or on construction sites. Your chance of getting injured may be higher in these settings if the risks are not correctly managed and if an emergency plan isn't in place.

How can my work environment indirectly affect my physical health?

If you don't have a physical job, it can be hard to find time to exercise, especially if you work long hours. It's important to try to find time to keep up your physical health.

Use your lunch break to work out or exercise during your commute to help you fit exercise into your routine. For example, you can cycle to work or get off the bus a stop earlier. Some workplaces provide exercise facilities or encourage staff to have their meetings while walking.

Most people have at least one meal during their working day, so try to make this meal as healthy as it can be. Taking control of what you eat at work can be hard if your options for preparing or reheating food at work are limited. Plan ahead and bring food to work to help you manage your diet. This will also save time and money on going out for lunch.

What happens if I work from home?

More and more people work in a hybrid format — both from home or remotely and from the workplace. It is important to create a balanced hybrid work model so that you can maintain a work-life balance.

How can I improve my mental health when working from home?

Working from home can affect your mental health, especially if it means you don't leave your home for long periods of time. You may start to feel:

• isolated, lonely and disconnected
• that it is difficult to switch from work tasks to home tasks
• that it is hard to stay motivated and focused
• uncertain about your progress

To stay mentally healthy when working from home, you can:

• create boundaries between work and home
• avoid working in your bedroom
• stay connected to colleagues with regular telephone or online meetings
• try to get outside at some point during the day

For resources on staying mentally healthy when working in a hybrid model, visit the Black Dog Institute website.

How can I ensure my physical health when working from home?

Employees have a responsibility to ensure you have a safe workspace, even when you're working from home.

You can help minimise risks of working from home, including:

• identifying hazards in your workplace
• assessing risks that may be present in your home
• complying with any health and safety policies or procedures

Your employer must ensure your workspace is safe, as much as reasonably possible. They may provide equipment and checklists to help you set up your home workspace.

For more information on working safely from home, you can visit Safe Work Australia. You can also speak to your manager about any concerns you may have.

How do I stay COVID-safe at work?

COVID-19 guidelines change often. If you are not sure about current workplace rules, you can find up-to-date information on the Safe Work Australia website.

Wash your hands with soap and water or use an alcohol-based hand sanitiser to help prevent the spread of infection. Also maintain a distance of 1.5m between you and your co-workers where possible.

In some workplaces, personal protective equipment (PPE) such as masks and gloves can be useful in preventing the spread of infection.

What are my rights at work?

You have the right to a safe environment and training on how to work safely.

Your employer needs to ensure:

• Any machinery or equipment you use as part of your job is properly maintained.
• Any necessary safety equipment must be provided by your employer.

Your workplace is required by law to teach you how to use any equipment you need to do your job safely. This can include how to lift and carry heavy loads or how to sit at an office desk without straining your muscles and joints.

If you're not sure how to stay safe in your workplace, or you are concerned that your work environment is causing you to develop an illness, you can discuss this concern with your employer. They have a legal obligation to listen to your concerns, provide training and make any changes necessary.

If you become injured at work, you have a right to workers' compensation.

Your employer can't discriminate against you because of your health status. They are also required by Australian law to make reasonable adjustments for you if needed.

Your workplace may require you to have COVID-19 vaccinations, but they must first ensure that the vaccination is available to all workers and discuss the new requirement with workers.

Your right to a safe working environment includes not experiencing working conditions that could contribute to mental illness or make an existing mental health condition worse.

How can I improve my workplace health?

You can improve your workplace health by

• being more active
• eating healthily
• using all safety equipment as instructed
• following all health and safety rules

How you can improve your health will depend on your job and the support your workplace provides, but here are some ideas:

• Start a lunchtime walking or running group with your co-workers.
• Have your meetings while standing up or taking a walk together. Standing desks, notebooks, clip boards or tablets can allow you to write notes without sitting down.
• Suggest that healthy food be offered at work gatherings or in the break room. This could include fruit, vegetables, and sandwiches made from wholegrain bread packed with healthy ingredients.
• Ask your manager to provide a place for employees to store food, so that you can prepare nutritious lunch and snacks at home.
• Form a sporting team with your co-workers and sign up for local leagues or tournaments. This is a great way to be active while forming meaningful relationships with people at work.
• Discourage smoking at work and share quit smoking resources with colleagues.
• Encourage active commutes like walking or cycling to work.

Where can I find support and information?

• LiveLighter provides information on creating healthy workspaces. It also offers practical tips on changes you can make to improve your health at work.
• Safe Work Australia is a government-funded workplace health and safety service. Safe Work explains how risks in different types of workplace must be managed according to the law. It also provides up-to-date information about workers' compensation for injuries at work.
• The Fair Work Ombudsman provides information about workers' rights to a fair and safe workplace. This includes being free of bullying and harassment. If you prefer to read in a language other than English, the website is available in more than 20 languages.
• The Australian Human Rights Commission has created a handbook for workers with mental illness and their employers. It offers tips on discussing mental illness at work and how to make reasonable accommodations.
• The Black Dog Institute provides resources on mental health in the workplace and how to create a healthy, positive work environment. Their website includes tips and useful links.

Do you prefer to read in languages other than English?

• Business Victoria offers workplace wellbeing information in community languages other than English
• WorkSafe Victoria offers a guide to employers on how to protect the workplace health and safety of employees whose first language is not English.

Looking for information for Aboriginal and/or Torres Strait Islander people?

• Gayaa Dhuwi (Proud Spirit) Australia outlines some of the challenges and solutions faced by Aboriginal and Torres Strait Islanders in relation to workplace wellbeing.
• The Victorian Public Sector Commission has a toolkit on supporting Aboriginal and/or Torres Strait Islander staff, cultural loads avoiding racism and mentoring.
• Australian Indigenous HealthInfoNet provides information to help Aboriginal and Torres Strait Islander Health Workers and health practitioners manage stress and avoid burnout.