How to Manage Work Stress Without Burning Out

Have you ever experienced burnout?

You’re not alone. Burnout is something that many of us will experience in our lives as we try to manage work stress and stress in our personal lives. 

What is burnout, exactly? 

Being burned out isn’t just being tired or overwhelmed. It’s actually a state of emotional, physical, and mental exhaustion caused by prolonged stress. Burnout often results from long term stress, a lack of control, or feeling undervalued in your role. As you can imagine, being burned out doesn’t feel good at all. When left unaddressed, burnout can majorly impact your mental and physical health, making even simple tasks feel overwhelming. 

Burnout is not only something that comes up at work, although that’s the way people commonly understand it. You can experience burnout in any area of your life, whether it’s at work or in your personal life, but most people experience burnout primarily at work. 

These are some common signs of burnout to watch out for: 

• Feeling chronically exhausted

• Experiencing increased irritability, at work and at home

• Struggling to find purpose or motivation

• Difficulty focusing or completing tasks at work

• Physical aches and illness 

• Feeling disconnected or numb

Why do women feel so burned out at work?

You know the cliche of the woman who “has it all”? The pressure to be a woman who has it all figured out can add to the sense of burnout you’re experiencing. Women tend to experience burnout at higher rates than men, because of the compounded pressures of work and personal responsibilities. 

Having a full time career and having a household to manage is a lot of work. Women are often expected to take on emotional labor at work that their male coworkers are not tasked with, and it can feel like you’re risking your career when you say no. Women also tend to be paid less and have fewer opportunities to advance in their careers, which can both contribute to feeling burned out. 

The expectation to be “everything to everyone” can create an overwhelming sense of stress, which leaves little time for the self-care and recovery required to stop burnout in its tracks. Understanding the stressors that are impacting your experience of burnout can help you find ways to manage it more effectively. 

If you’re feeling burned out at work, there are some things you can do to start to feel better: 

Work on your boundaries

Having clear boundaries are crucial to managing burnout (and preventing it from happening again). Setting boundaries can be overwhelming, especially when you historically haven’t had very firm boundaries at work. 

Remember that boundaries are a way to help your relationships (including your work relationships) continue over the long term, not a punishment or a sign that the relationship doesn’t matter. In addition, it’s important to note that boundaries are about explaining what you will do, not about controlling what anyone else does. 

Saying no can be harder than it seems, but keep in mind that it’s okay for you to say no to things! If you’re feeling overwhelmed by the number of tasks you have on your calendar, it’s perfectly fine to talk to your supervisor about what you can reasonably handle, and what you need help with. If you’re stressed by the amount of emotional labor you’re taking on in the office, you can clarify what you’re willing to do and what you’re not able to take care of. If you’re stressed about work bleeding into your personal life, you can set a boundary that you only check email during work hours, or clarify that you will only work on tasks that fall under your job description. 

Prioritize taking care of yourself 

Burnout takes a toll on your ability to care for yourself. The feeling of stress and exhaustion that burnout creates means it takes much more energy to take care of the little things that help you feel better. Remember that taking care of yourself isn’t a luxury—it’s a necessity, and without taking care of yourself, you’ll be unable to function. It might seem silly to focus on self-care as a way to improve your stress level at work, but self-care helps you build a solid foundation so you can withstand other stressors in your life. Starting with the little things can make a big difference in how you feel overall. 

Try scheduling regular breaks during your workday to step away from screens and reset. Make sure to engage regularly in activities that bring you joy, such as reading, journaling, crafting, or dancing. Do your best to improve your sleep quality, by sticking to a sleep schedule, minimizing sleep disruptions, and potentially even working with a sleep doctor to make sure there’s nothing medical impacting your rest. Make sure you’re prepared for your day by fueling yourself with nourishing foods and staying hydrated throughout the day, and take time to move your body in ways that feel good to you. 

Take lots of breaks

Work stress can seem never-ending, and it’s crucial to build in lots of breaks so you don’t add to your level of exhaustion. Some breaks can be built into your day to day work routine, like using the Pomodoro Technique, where you concentrate on a task for 25 minutes, then take a 5 minute break to reset, or taking a walk on your lunch break. It’s also important to build in larger breaks where you can. Schedule regular time off, and use all of your vacation and sick time - it’s a benefit of your job for a reason, and you’re entitled to use it. It may also be helpful to have different types of tasks you can switch to, so when one is tiring, you can try another. 

Figure out your major stressors

Have you pinpointed what triggers your stress at work? Is it a difficult manager, unrealistic deadlines, an overwhelming workload, or slacking coworkers? Figuring out what it is exactly that contributes to your stress is key to managing them effectively. To get started, try keeping a journal or a note on your phone to track how you’re feeling throughout the day. 

Once you start keeping track, it will be easier to spot patterns and identify triggers. Once you’ve clarified what it is that’s causing your stress, consider if there’s anything about your job that you can change. Can you delegate tasks, request a shift in responsibilities, or clarify expectations with your supervisor? 

Advocating for yourself at work can be scary, but it’s important to speak up for yourself before you are taken advantage of. Finally, if the culture in your workplace is negatively impacting your well-being, consider whether advocating for change will help, or if searching for a new job might be the way to go..

Call on your support system

When you’re experiencing something difficult, it’s important not to isolate yourself. Remember that you don’t have to navigate work stress alone. Talk to trusted friends, family, mentors, or colleagues who can provide perspective and emotional support. Seek out professional networks or support groups where you can share experiences and coping strategies.

Remember, that your employer benefits when you are able to do your job well, so if you’re burned out, consider talking about it to your supervisor. They may be able to help you figure out a way to delegate responsibilities and manage interpersonal issues that are impacting your job. If your workplace has an Employee Assistance Program (EAP), take advantage of counseling or wellness resources they may offer. 

Get help from a therapist

Learning how to manage work stress and life stress is difficult, and having help from a mental health professional can help you find solutions that work for you. A therapist can help you develop coping strategies for handling workplace challenges, navigate career transitions or difficult work relationships, set boundaries that protect your mental health, work through feelings of self-doubt or imposter syndrome, and identify and break patterns of overworking or perfectionism that contribute to burnout. 

If you’re feeling burned out, know that you don’t have to manage it alone—therapy can provide the guidance and support you need to navigate stress and burnout with confidence. Our clinicians can help you find ways to manage work stress and find balance in your life. Contact us today to get started!