OH&SGuide

TABLE OF CONTENTS
Introduction to Work-Life Balance.................................................................................................... 2
How to tell if your balance is off .................................................................................................... 2
What you can do to regain your balance ...................................................................................... 3
What we can do to help if your balance is off................................................................................ 3
Identifying Stress.............................................................................................................................. 4
Stress in the workplace ................................................................................................................. 4
Stress in your Life.......................................................................................................................... 4
Effective Stress Management ........................................................................................................... 5
Remove and avoid unneccessary stress........................................................................................ 5
Change your attitude .................................................................................................................... 5
Consult a professional................................................................................................................... 6
Depression and Anxiety ................................................................................................................... 7
Depression symptoms................................................................................................................... 7
Anxiety symptoms......................................................................................................................... 8
How to help a friend with depression or anxiety .......................................................................... 9
Suicide............................................................................................................................................ 10
Outside Professional Help .............................................................................................................. 11
Emergency Contacts................................................................................................................... 11
Works Cited ................................................................................................................................... 15

INTRODUCTION TO WORK-LIFE BALANCE
Having a suitable work-life balance is an important part of staying healthy and managing stress. A
good work-life balance means your work and life have minimal impact on each other, and you’re
equally able to manage your commitments in both places.
This means you have the appropriate time to complete work tasks and to meet commitments
outside of work regarding family, studies, personal health, and other needs. Everyone’s balance
may be different and may change over time, which means keeping on top of things and discussing
things with your employers in a timely manner is very important.
We will work with you to meet your life demands by allowing an you to work from outside the
office and moving your schedule around as needed, among many other solutions. This benefits
both the of us; you’re able to work and you’ll be more motivated and committed since your needs
are being met, and we benefit from having you continue to be a part of our team.
HOW TO TELL IF YOUR BALANCE IS OFF
Sometimes you’re so busy juggling your life and work responsibilities you miss the signs
completely and before you know it you’re completely overwhelmed. Below is a checklist of signs
your work-life balance may be off…
No time for friends or family.
No time to study or meet religious commitments.
Over stressed about work or home responsibilities piling up.
Trouble sleeping, always tired or feeling run down.
Frequently getting ill, requiring time off due to health.
Home/work responsibilities are infringing on work/home time more frequently due to a
change in circumstance or a new situation.
Irritable, moody, or depressed.
Feeling anxious, restless, or like the day is dragging on.
Feeling like you can’t get anything done.
Your health has declined.
You’ve experienced recent weight loss or gain.
Your relationships are strained or suffering.
If you have noticed any of these signs, you may need to adjust your work-life balance in order to
deal with the demands of both. We can work with you by giving you tools and resources to
manage your own health and wellbeing, and by adjusting your work life (Mayo Clinic, n.d.).

WHAT YOU CAN DO TO REGAIN YOUR BALANCE
If your work-life balance is a little bit off, you may find it’s very simple to correct by looking at
your work and life demands separately. This will enable you to objectively organise your life.
 Delegate things you have no time to do, which others could do for you. Learning to
delegate and trust someone else to do the work can enable you to get the more important
jobs done.
 If you lack the skills, time, or energy, to do a task speak up about your concerns, or find
someone else who may be able to help.
 Learn to say no to doing extra work you have no time or energy to do. Don’t accept tasks
out of guilt or false sense of obligation.
 Learn to leave work at work, and home at home. Don’t take work home if you need more
home time, and don’t bring home to work. This will allow you to be less stressed in both
places and get more out of your day.
 Don’t procrastinate. Get your laundry done, get your work assignment done, don’t sit on it
until the last minute. Keep a to-do list to help you manage what has been done and what
needs to be done.
 Update your support network. Join forces with other co-workers and friends to get things
done, sort things out, or just be there if you need support or someone to cover a shift.
 Keep yourself healthy. Eat well, exercise, and set aside time for yourself and family every
day.
Know when to call out for help and when to approach a professional. You can speak to us about
your work concerns, and find a professional councillor or health specialist for your life concerns.
There is no shame in needing help, asking for it, or receiving it (Mayo Clinic, n.d.).
WHAT WE CAN DO TO HELP IF YOUR BALANCE IS OFF
If your work-life balance requires some tweaking, here’s some things we can do to help:
 Flexible hours/Shuffling schedules.
 Switching to part time.
 Leave with/without pay.
 Re-arranging work responsibilities.
 Working shifts from home or other locations where able.
We can of course meet with you and discuss an array of other options, however these are the most
basic and often requested options (WorkSafe, n.d.).

IDENTIFYING STRESS
Everyone deals with stress every day, which means managing stress triggers and having coping
skills is very important to surviving in today’s world.
The key to dealing with stress effectively is to learn to identify stress triggers. Triggers can be
different in different areas of your life, and some can cross over into other areas. It’s important to
learn them all so you can effectively deal with each trigger as it arrises.
STRESS IN THE WORKPLACE
The workplace has a lot of hidden stress factors, some of which you may encounter. Below is a
non-exhaustive list of stress triggers at work (WorkSafe, n.d.).
Lack of work variety/feeling like the work is meaningless.
Large workload.
Deadlines/time pressures.
Hazardous or unpleasant work/clients.
Work scheduling/unpredictable hours/overtime.
Employment status (casual, contract).
Problems with workspace (noise, space, traffic, heating, cooling).
Problems with work equipment (out of date, slow, broken).
Organisation of workplace (management, communication).
Relationships at work (bullying, conflict, romance).
Pay issues and disputes.
STRESS IN YOUR LIFE
Unfortunately life is full of various stress triggers, many of which can become a problem if not
dealt with in a timely manner. Below is a non-exhaustive list of stress triggers you may encounter
in your life (How Stuff Works, n.d.) (WebMD, n.d.).
Relationship issues (friends, family, divorce, marriage).
Job/home loss or changes (moving home, transferring or starting a new job).
Injury of yourself or family.
Death or loss.
Emotional issues (depression, anxiety, grief, personal issues).
Being a caregiver or guardian.
Traumatic event (natural disaster, violence, robbery, etc).
Fear or uncertainty.
Life changes.
Financial obligations increase.
Chemicals (smoking, drugs, caffeine, etc).
Phobias.
Chronic illness or disease (pain, illness, etc).
Pregnancy.
Lack of healthy eating/exercise.

EFFECTIVE STRESS MANAGEMENT
Most stress comes with a simple solution. Some solutions are easier than others, but there is
always a solution available. Below are some ideas to help you with your stress management.
REMOVE AND AVOID UNNECCESSARY STRESS
Take a look at the things causing you stress. Are they worth it? If not, look at removing what you
can, and finding alternative solutions for the things you cannot. If you can lessen the amount these
things stress you, you may find yourself much better off.
Don’t take on problems that are not yours. For example: if your friends are fighting, not picking
sides and not getting involved may be the best course of action. They can sort out their own
issues, and you can wait for that to happen without getting dragged in and having to fight in their
argument.
Don’t take on additional stress when you are already stretched thin. It’s okay to say no to
additional stress, especially if you feel guilty and like you have to accept the extra workload. If
you owe someone for helping you out, you can always tell them you’ve got no time to help out at
the moment, but would be more than happy to help out another time.
CHANGE YOUR ATTITUDE
Sometimes the way we look at stress can make it seem much bigger than it actually is.
Alternatively, we can change our perspective and make it look much smaller too. Some points to
think about (How Stuff Works, n.d.) (WebMD, n.d.):
 Will worrying help you? Learn to not sweat the small stuff, like traffic, running late,
weather, etc which you cannot control.
 Expect the best, instead of the worst. Sometimes expecting the worst is our undoing.
 Look for the silver lining to every dark cloud. There is always a silver lining.
 Change the way you look at things. If you get robbed, be happy your insurance will pay
for it, instead of upset that your things are gone and stressing about it happening again.
Easier said than done, but not impossible to do with a little work.
 Make sure you have realistic expectations of yourself and those around you. People fall
and get back up again all the time; learn to roll with the punches.
 Know that in every failure is a success as well. When you fail you’re more likely to learn
than when you succeed because you’re more likely to remember what made you fail.
 It’s okay to get stressed out, but learn to let it go when the stress is gone. Don’t carry it
with you for the rest of the day, week, month, year, or any amount of time! Time spent
stressing over the past is wasted time!

CONSULT A PROFESSIONAL
Sometimes personal issues come up which may need professional help. Below is a non-exhaustive
list of issues which may require the help of an outside specialist (How Stuff Works, n.d.):
Emotional issues (self esteem, confidence, anger, etc).
Mental health issues (coping, depression, anxiety, phobias, etc).
Health issues (chronic illness, disease, etc).
Relationship problems (marriage, divorce, family).
Social/Learning (disabilities, etc).
Drug, alcohol, and gambling abuse.
Seeking professional help is an important part of staying healthy and safe. If you feel
overwhelmed with life’s problems and feel you have no one to turn to, or no one who can help
you, seeing a professional can help.

DEPRESSION AND ANXIETY
Depression and anxiety can be crippling, so it’s important to know the symptoms and to identify
them early. Depression and anxiety are both treatable, so get treated soon!
DEPRESSION SYMPTOMS
Depression is a real mental illness that causes persistent feelings of blues, despair, and
helplessness. These feelings feel insurmountable and affect daily life to various degrees, and
cannot be “snapped out of” (Mayo Clinic, n.d.).
Some signs and symptoms of depression include (Mayo Clinic, n.d.):
Feelings of sadness or unhappiness.
Irritability or frustration, even over small matters.
Loss of interest or pleasure in normal activities.
Reduced sex drive.
Insomnia or excessive sleeping.
Changes in appetite — depression often causes decreased appetite and weight loss, but
in some people it causes increased cravings for food and weight gain.
Agitation or restlessness — for example, pacing, hand-wringing or an inability to sit still.
Irritability or angry outbursts.
Slowed thinking, speaking or body movements.
Indecisiveness, distractibility and decreased concentration.
Fatigue, tiredness and loss of energy — even small tasks may seem to require a lot of
effort.
Feelings of worthlessness or guilt, fixating on past failures or blaming yourself when
things aren't going right.
Trouble thinking, concentrating, making decisions and remembering things.
Frequent thoughts of death, dying or suicide.
Crying spells for no apparent reason.
Unexplained physical problems, such as back pain or headaches.
If you feel you, or a friend has depression, talking about it and seeking help are highly
recommended. Only a medical professional can diagnose and treat depression.

ANXIETY SYMPTOMS
Anxiety is a real mental illness that can cause persistent feelings of restlessness, nervousness, and
panic. These feelings may start interfering with everyday life, and may not have identifiable
triggers; attacks can come on at random (Web MD, n.d.) (Anxiety Centre, n.d.).
Feelings of panic, fear, and uneasiness.
Uncontrollable, obsessive thoughts.
Repeated thoughts or flashbacks of traumatic experiences.
Nightmares.
Ritualistic behaviours, such as repeated hand washing.
Problems sleeping.
Cold or sweaty hands and/or feet.
Shortness of breath.
Palpitations.
An inability to be still and calm (restless).
Dry mouth.
Numbness or tingling in the hands or feet.
Nausea.
Muscle tension.
Dizziness.
Nervousness.
Feeling dizzy, light-headed or like they are going to pass out
Weak legs (often referred to as Rubber Legs)
Choking, feeling like there’s a lump or something stuck in their throat
Chest pain
An intense feeling of impending doom or fear
Blurred vision
Difficulty concentrating
Diminished short term memory
Feeling overwhelmed
Excessive or lack of energy
Chronic fatigue
Always on edge, or chronically grouchy
Depressed
Startle easily, jumpy, fidgety
Shooting pains in various parts of the body
Numbness in the limbs or face
Trembling or shaking uncontrollably
Uncontrollable muscle twitching

Can’t relax
Dramatic mood swings
Jolting awake
Insomnia, sleep problems
A constant craving for sweets, chocolate
Constantly angry, irritable, impatient
Can’t take too much pressure
Afraid of confined spaces
Excessively focused on their symptoms and how they are feeling
Feeling like they will lose their mind
Panicky
If you feel you, or a friend has anxiety, talking about it and seeking help are highly
recommended. Only a medical professional can diagnose and treat anxiety.
HOW TO HELP A FRIEND WITH DEPRESSION OR ANXIETY
Helping a friend or family member with depression or anxiety can be difficult, but rewarding. It
requires a lot of patience, attention to detail, and willing to be open and availiable. Below are
some ideas to get you started. Remember to encourage your friend or family member to seek
professional help, as it can really help them long term (Web MD, n.d.).
 Don't ask them to snap out of it. Depression and anxiety are real illness’. You wouldn't ask
someone with cancer to snap out of it. Depression and anxiety are just as real and just as
serious an illness.
 Listen. Right now, what they may need most is someone to listen. Don't dismiss his or her
concerns. Don't assume that you know what he or she is going through. Just listen.
 Encourage them to be more active. Most people who are depressed or anxious isolate
themselves. Isolation can make things worse.
 Don't push too hard. Be encouraging but not forceful. Don't make demands. People who
are depressed or anxious feel overwhelmed as it is. If you're always pushing they may
pull back more. So if they decline your invitations don't force the issue. Instead, just give it
a little time and then ask again.
 Encourage them to stick with treatment. It's key that they stay on their medication and get
regular checkups.
 Create a stable environment. Reducing stress around the home can help.
 Emphasize that they will feel better. Because of their depression or anxiety, they may feel
hopeless. Be reassuring. Depression and anxiety distort a person's perception of the
world. But with time and treatment they will see clearly again.

SUICIDE
4 out of 5 people who commit suicide will exhibit clear warning signs (Prafulla, n.d.), and 90% of
people who commit suicide have a diagnosable and treatable mental health condition (Behance,
n.d.). Below is a list of some of the signs to look out for (Do Something, n.d.):
Thinking or talking about suicide, threatening to hurt oneself or thinking of ways to do so.
Withdrawal from friends and family.
Substance abuse or increased substance use.
Purposelessness, no sense of a reason for living.
Expression of a lack of future orientation (i.e. “It won’t matter soon anyway”).
Anxiety, depression.
A sense of feeling trapped.
Anger.
Giving away valued possessions.
Recklessness, engaging in risky activity without thinking.
Dramatic changes in mood.
Hopelessness.
When someone is coming out of depression they should be watched closely, as they may feel
strong enough to follow through with their thoughts of suicide (Do Something, n.d.).
If you feel you or a friend is in danger of suicide, please turn to the outside help section of this
booklet and seek help immediately.

OUTSIDE PROFESSIONAL HELP
It’s important to seek help when you need it. There is no shame in seeking help, or asking for
help, only in needing it and suffering in silence. Below is a list of contacts who can help you if you
have a mental health issue, including a short list of emergency contacts.
EMERGENCY CONTACTS
Emergency: 000
Lifeline: 13 11 14
Kids HelpLine: 1800 55 1800
Salvo Care Line: 1300 36 36 22
Suicide Call Back Service: 1300 659 467
SuicideLine: 1300 651 251
BEYONDBLUE INFO LINE
Tel: 1300 22 4636 (24 hour service)
For the cost of a local call, the beyondblue info line provides callers with access to information
and referral to relevant services for depression and anxiety related matters (not a counselling
service) (Blue Pages, n.d.).
CAN MENTAL HEALTH PHONE CONNECTIONS
Tel: 1300 135 846
Phone Connections is a national peer support and information referral line for four nights per
week (Monday, Thursday, Friday, and Saturday) (Blue Pages, n.d.).
KIDS HELPLINE
Provides specialised help for young people aged 5 to 25 years, and is staffed by professional
counsellors. Daily web-counselling available (see website for current times) and email
counselling (not for crisis) (Blue Pages, n.d.).

LIFELINE
Volunteers with professional support, trained in responding to callers concerned about suicide.
Provides general counselling and referrals to services in caller's local community. Calls to Lifeline
from a landline are usually the cost of a local call, and calls from mobile phones are free of charge
(Blue Pages, n.d.).
MENSLINE
Provided by professional staff. The website also includes moderated forums with specific spaces
for Aboriginal and Torres Strait Islander, Vietnamese and Arabic men, rural men, partners,
children (Blue Pages, n.d.).
MENTAL HEALTH ADVICE LINE
A state-wide telephone information service available to all Victorians seeking mental health
information, advice and referral for themselves or another person (Blue Pages, n.d.).
SALVO CARE LINE
Calls are taken 24 hours a day by trained counsellors. Provides counselling across a wide range
of issues, including callers who are concerned or at risk of suicide, and appropriate referral for
ongoing support (Blue Pages, n.d.).
SANE MENTAL ILLNESS HELPLINE
Tel: 1800 18 SANE (1800 18 7263)
Provides information and referral for callers concerned about mental illness anywhere in Australia
(not a counselling service) (Blue Pages, n.d.).

SUICIDE CALL BACK SERVICE
The Suicide Call Back Service provides crisis counselling to people at risk of suicide, carers for
someone who is suicidal and those bereaved by suicide, 24 hours per day 7 days a week across
Australia. People who are not linked in with current professional support can also access up to six
sessions of ongoing counselling with the same counsellor at times scheduled to suit you (Blue
Pages, n.d.).
SUICIDELINE
Provides crisis counselling, support, information, and referral (Blue Pages, n.d.).
ANXIETY DISORDERS ASSOCIATION OF VICTORIA INC. (ADAVIC)
Phone (03) 9853 8089
Provides support for people who experience anxiety, their partners and families and education
for relevant health practitioners. Services include: anxiety support groups, information evenings,
workshops, quarterly newsletter for members, adolescent information pack, five-week recovery
program. Kew, VIC (Beyond Blue, n.d.).
ANXIETY RECOVERY CENTRE VICTORIA (ARCVIC)
Phone 1300 269 438 or (03) 9830 0566
A state-wide, specialist mental health organisation that provides support, recovery and
educational services to people and families living with anxiety. ARCVic aims to support and equip
people with knowledge and skills that will build resilience and recovery, and reduce the impact
of anxiety (Beyond Blue, n.d.).
ANXIETY TREATMENT AUSTRALIA
Phone (03) 9819 3671
Provides information about anxiety and the treatment options available. Group therapy is offered
for ‘Overcoming Shyness and Social Anxiety’. Public speaking course are also available.
Hawthorn and Richmond, Vic (Beyond Blue, n.d.).

RECONNEXION
Phone 1300 273 266
Provides accessible evidence-based information, support and treatment for people who are
experiencing anxiety disorders, depression, benzodiazepine or analgesic dependency and
related problems. Services include information and telephone support (Australia wide),
counselling and group programs, education and training for health professionals, providing
secondary consultation in the benzodiazepine program, and community awareness and
education.
Counselling locations: Glen Iris, Melton and Cranbourne.
Group sessions: Glen Iris.
Education and training: state-wide.
Information and telephone support: Australia wide (Beyond Blue, n.d.).
SWINBURNE PSYCHOLOGY CLINIC
Phone (03) 9214 8653
Individual treatment of anxiety and group treatment for SAD and OCD. Low-cost counselling,
psychological assessment and group therapy treatment. Hawthorn, VIC (Beyond Blue, n.d.).

WORKS CITED
Anxiety Centre, n.d. Anxiety. [Online]
Available at: http://www.anxietycentre.com/family-and-friends.shtml
Behance, n.d. Suicide Infographic. [Online]
Available at:
http://behance.vo.llnwd.net/profiles17/1196893/projects/6097937/f328d14858c670baa0fc621fa41
0e750.png
Beyond Blue, n.d. Helpful Websites for Anxiety. [Online]
Available at: http://www.beyondblue.org.au/the-facts/anxiety/helpful-contacts-and-
websites/face-to-face-support-and-treatments#VIC
Blue Pages, n.d. Help for Depression. [Online]
Available at: http://bluepages.anu.edu.au/help_and_resources/state_by_state/vic/
Do Something, n.d. Suicide warning signs and risk factors. [Online]
Available at: http://www.dosomething.org/tipsandtools/suicide-warning-signs-and-risk-factors
How Stuff Works, n.d. How Stress Works. [Online]
Available at: http://science.howstuffworks.com/life/inside-the-mind/human-brain/how-stress-
works2.htm
Mayo Clinic, n.d. Mayo Clinic Depression. [Online]
Available at: http://www.mayoclinic.com/health/depression/DS00175
Mayo Clinic, n.d. Mayo Clinic Work Life balance. [Online]
Available at: http://www.mayoclinic.com/health/work-life-balance/WL00056
Prafulla, n.d. Depression and Suicide Infographic. [Online]
Available at: http://prafulla.net/wp-content/sharenreadfiles/2013/05/448721/depression-and-
suicide-in-young-adults_infographic.jpg
Web MD, n.d. Anxiety. [Online]
Available at: http://www.webmd.com/anxiety-panic/guide/mental-health-anxiety-disorders
Web MD, n.d. Offering Support to Depressed People. [Online]
Available at: http://www.webmd.com/depression/positive-support
WebMD, n.d. Stress Causes and Effects. [Online]
Available at: http://www.webmd.com/balance/guide/causes-of-stress
WorkSafe, n.d. Health and Welbeing Overview. [Online]
Available at: http://www.safework.sa.gov.au/uploaded_files/An-Overview.pdf

WorkSafe, n.d. Stress at Work. [Online]
Available at:
http://www.worksafe.vic.gov.au/__data/assets/pdf_file/0010/10126/32296_Work_R_Stress_Empl
oyees_v4.pdf

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