Dealing with workplace blues

If you're Victorian, a woman, and you sit behind a desk for most of the day, chances are you're more likely to have experienced a wave of the blues.

According to research out of the University of Melbourne, almost one in five working women attribute low mood to work stress.

There are, however, a raft of solutions to redress the balance, says Associate Professor Tony LaMontagne, lead researcher: "The evidence shows that improving job control, moderating demands, and providing more support from supervisors and co-workers makes a difference."

Provided your low mood is mild, here's some more ideas the Victorian Department of Health suggests:

1. Think about the changes you need to make at work in order to reduce your stress levels, then take action. Some changes you can manage yourself, while others will need the cooperation of others.
2. Talk over your concerns with your employer or human resources manager.
3. Make sure you are well organised. List your tasks in order of priority. Schedule the most difficult tasks of each day for times when you are fresh, such as first thing in the morning.
4. Take care of yourself. Eat a healthy diet and exercise regularly.
5. Consider the benefits of regular relaxation. You could try meditation or yoga.
6. Make sure you have enough free time to yourself every week.
7. Don't take out your stress on loved ones. Instead, tell them about your work problems and ask for their support and suggestions.
8. Drugs, such as alcohol and tobacco, won't alleviate stress and can cause additional health problems. Avoid excessive drinking and smoking..
9. Seek professional counselling from a psychologist
10. If work-related stress continues to be a problem, despite your efforts, you may need to consider another job or else a career change. Seek advice from a career counsellor or psychologist.  

References available on request