Dealing with Workplace Stress and Burnout

Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand. However, when the stress response keeps firing, day after day, it could put your health at serious risk.

Understanding Workplace Stress

Have you ever felt overwhelmed and unable to cope due to pressures and deadlines at work? If so, you’re certainly not alone. Workplace stress is an increasing issue in the modern job environment. It’s that awkward sensation of feeling overburdened and unable to meet constant demands. This stress then leads to further problems, both mental and physical. Chronic workplace stress can result in what is commonly referred to as burnout, a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.

Signs of Workplace Stress and Burnout

It’s important to recognize the signs of stress and burnout early. These can range from the psychological, such as a constant feeling of anxiety and dread about work, to the physical, such as frequent headaches or stomach problems, and the behavioral, such as withdrawing from colleagues or a drop in performance.

Feeling irritable or angry more often than not? Struggling to concentrate? These can also be manifestations of stress. Burnout additionally makes you feel exhausted, drained of energy, and detached from your job. You might notice that you’re feeling cynical or negative about your work, and you could even start to doubt your capabilities.

Strategies for Managing Stress in the Workplace

The good news is there are multiple strategies that you can employ to manage stress in the workplace effectively. Here are a few steps to consider incorporating into your routine:

1. Prioritize and Organize

• Define clear goals and priorities: Break down tasks into smaller, manageable chunks and prioritize them based on deadlines and importance.
• Delegate: Don’t be afraid to share responsibilities or ask for help when needed.
• Organize your workspace: A cluttered space can contribute to a cluttered mind.

2. Take Breaks and Know When to Stop

• Step away from your workstation periodically: Short breaks can help clear your mind.
• Set boundaries: Clear boundaries between work and personal life that allow you to disconnect can be hugely beneficial.
• Use your vacation time: Taking time off work is vital for your mental and physical health.

3. Develop Healthy Responses

• Instead of attempting to fight stress with fast food or alcohol, strive to make healthy choices when you feel the tension rise.
• Exercise is a powerful stress reducer.
• Getting enough good-quality sleep can also protect you against the effects of stress.

4. Reassess your Job Role and Career Goals

• Speak with your manager about expectations and discuss any concerns you may have.
• Consider a change within your role or even a career move if you’re deeply unhappy.

5. Seek Support

• It’s crucial to have a reliable support network that can offer advice and help when you’re feeling stressed.
• Whether it’s co-workers, friends, or family, don’t underestimate the benefit of confiding in others.

Coping Techniques to Prevent Burnout

Aside from managing the immediate stressors, there are techniques to help prevent burnout in the workplace. Here are some techniques to consider:

1. Find Value in Your Work

Feeling a sense of purpose in your job can make a big difference. Reflect on how your work makes a difference and contributes to the bigger picture.

2. Develop New Skills

Enhancing your abilities can increase job satisfaction. Take on new challenges that will allow you to grow professionally.

3. Maintain Work-Life Balance

Work-life balance is essential for preventing burnout. Try to maintain clear boundaries and don’t let work invade your personal time.

4. Practice Mindfulness

Mindfulness is the practice of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. This can help you cope with job stress more calmly.

5. Learn to Say No

Learn to distinguish between ‘must-do’ tasks and ‘nice-to-do’ tasks and say no to the latter when you’re feeling stretched.

Learning from the Experts

Renowned author and physician, Dr. Herbert Benson, developed the Relaxation Response technique, which includes meditation, progressive muscle relaxation, and other methods to bring the body into a state of deep rest. This method has been shown to be effective in reducing symptoms of psychological stress.

Additionally, the book “Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski, Ph.D., and Amelia Nagoski, DMA, provides insights on how to complete the biological stress cycle and combat burnout by harnessing science and personal stories. Reading resources written by experts can give you more in-depth knowledge and further tips on handling workplace stress.

Finishing Thoughts

Stress and burnout can have substantial impacts not only on workplace productivity but on your personal life and health as well. It’s critical to recognize stressors in your life and take steps to manage or mitigate stress in healthy ways. By organizing and prioritizing your tasks, taking breaks, developing healthy responses to stress, seeking support, and employing coping strategies, you can protect yourself from the adverse effects of burnout.

Moreover, always be open to re-evaluating your current job role and career goals to ensure they align with what you want from life. Remember the importance of work-life balance, and cultivate it deliberately.

Dealing with workplace stress and preventing burnout is an ongoing process. It requires attention and care, but with the right strategies and mindset, you can thrive in your career while maintaining your well-being. Stay proactive about managing stress, and you’ll be well on your way to a healthier, happier professional life.