Stress culprits in the workplace

A touch of work stress here and there keeps us engaged and fuels our drive. However, when that stress becomes a daily companion, it can lead to burnout—a state of emotional, physical, and mental exhaustion. This is when work starts spilling into our personal lives. It can mess with sleep patterns, affect relationships, increase irritability…you name it.

Common factors that can lead to burnout include:

• Low wages

• A heavy workload

• Few opportunities for promotion

• Work that isn’t challenging or meaningful

• Not getting along with your coworkers or supervisors

• Unclear performance expectations

Strategies to sidestep burnout

Most people can’t just pivot and leave a stressful job situation overnight. So how can you avoid burnout?

• Set clear boundaries. Know when work ends and personal life begins. Try to avoid checking emails outside of work hours. Designate a clear end to your day and don’t give the company any time beyond that.

• Prioritize your well-being. Focus on filling your plate (or lunch box) with nutritious foods, adding more movement to your day, and getting plenty of sleep. These basic self-care practices are not only good for you, but also help build your resilience.

• Press pause. Regular breaks during your workday can help reduce stress. Even a five-minute walk or a quick mindfulness exercise can help.

• Stay present. Techniques like mindfulness and meditation keep you anchored in the moment. Consider using a meditation app to guide you through a quick, calming exercise.

• Learn to say “no.” Taking on too many tasks isn’t admirable—it’s unsustainable. Recognize when your plate is full and let others help you with projects. Don’t be afraid to say no to new assignments if your workload is already at capacity.

• Use PTO. Vacation time is time for you to recharge. If you have it, use it! Spending time away from work can provide a fresh perspective for when you come back.

• Build your support system. If you’re feeling overwhelmed, don’t hesitate to seek support from colleagues, supervisors, or even a mental health professional. They can provide advice, strategies, help with workload management, and offer emotional support.

Bouncing back after a layoff

Losing a job can feel like a massive blow. Remind yourself that most layoffs happen because of an organizational change—they aren’t a reflection of your worth or abilities. To navigate post-layoff stress and challenges:

• Try to stay calm. It’s natural to worry, but don’t let worry control you. Take a moment, breathe, and refocus.

• Process your emotions. Feelings of grief, anger, and everything in between may come up after a layoff. Acknowledge these emotions; don’t ignore them. Writing down what you feel can help.

• Figure out next steps. Creating a plan for finding another job puts you back in control. First to-do item: updating your resume. Revisit your plan regularly to see what you’ve already accomplished and stay motivated.

• Look at your budget. A layoff usually means a change in income. Reviewing your expenses and cutting out nonessential spending (at least temporarily) can offer some peace of mind.

• Network, network, network. Tell people you’re looking for a job! This can be friends, family, or former coworkers. Sharing your experience might lead to unexpected opportunities. Bonus: Talking about the layoff can be therapeutic.

• Keep your chin up. Job hunting is hard. While rejections are part of the process, they definitely don’t feel good. Just know that each no is a step closer to that fulfilling yes.

Navigating the world of work, with its inevitable highs and lows, can be taxing. If you find yourself struggling, it might be time to reach out for help. Your doctor can offer stress management advice, assess whether there’s an underlying mental health condition, and connect you with counselors or therapists.

At the end of the day, remember: You’re more than your job title. Your health and happiness take priority, so always carve out time to take care of you.