Combating Workplace Stress: Burnout, Mental Health, and Self-Care

Combating Workplace Stress as Burnout Gradually Sets In

The kind of culture that we live in it usually rewards you for working too hard, working to the point that you are breaking your back (Narayana Murthy comes to mind)

Interestingly, it’s not just how employees are treated but also the belief that exhaustion means you’re working hard enough.

The intention is all in the right places, desire to excel, to achieve, desire to have a good image, but then there is this hidden insecurity that makes you take on more than you can handle and at other times you are forced into it. Burnout slowly creeps in.

The way we usually perceive burnout is that it is sudden and suddenly it affects your body and your capacity to think. The truth of the matter is, that keeps building up.

The subtle sign of neck pain that you ignored, the help you provided despite not having time for it, the sleep you sacrificed, the cognitive load of having to process so much information, the emotional load of suppressing, sucking up, and doing the work slowly keeps aggravating.

Eventually, it reaches a stage where you cannot function anymore, you are demotivated, exhausted as well and restless because so much of the work is now pending because of that lack of functionality. It affects your sleep, appetite, physical and mental energy, not to forget your relationship with other humans.

Combating Workplace Stress: Practical Steps to Manage Burnout

While this might not be news to you, an important reminder is that we can take decisions before ourselves before our bodies make decisions for us.

1) Regular check-ins-

The best way to recognize burnout is by noticing when your body is constantly in fight or flight mode and eventually starts to collapse. Pay attention to when you’re feeling stressed or unsettled.

The easiest way for us to identify this is by asking ourselves regularly,

How do I feel physically and mentally?

Is there something I should be paying attention to?

2) Notice the self-notions that lead you to unknowingly increase your work pressure.

For example, what if my coworker gets upset, I should take on that workload, what if I am not doing enough to prove my worth?

3) Compartmentalize – There is always scope to alter how much we take on.

1. Are there things that can be delayed

2. Are there things I can say no to

3. Are there things I can get help for

4. Are there things I can choose to focus on right now

5. Are there unnecessary tabs open?

6. Is there space to delegate?

7. Can a certain aspect of work be negotiated about?

4) Being conscious of one’s values-

This is not only something that would help with burnout but even before you start working. Values are guides on how you want to curate your life.

For example, if for me the value of creativity is important, I will probably look for an environment that promotes creative work and creative thinking.

If for me leadership is important, I would consciously practice being assertive at my workplace

If having a balance is more important for me than competing, I will accordingly decide on how my progress should look and will try to be comfortable with the idea that others around me are working with some other idea in mind. Explore how our Online Therapy options can provide the support you need to improve your mental well-being

5) Create and discuss your list of non-negotiables-

It is important to know what you will not compromise on no matter what, for example leaving the office at a certain time, having 30 minutes of physical activity, having 7 hours of sleep, not touching work after reaching home, spending time with friends, partners, etc.

6) Work with your fears-

A cognitive bias that we often get to see is catastrophizing- often with a constant pile of work one can start feeling like if I lag in one project I will be kicked out or I will be left behind. I will not be able to come out of this mess etc.

In such circumstances, the situation is usually much worse in our minds than it is in reality. So, it’s important to assess each situation and distinguish between a real catastrophe and what’s actually happening.

7) Pause –

The most powerful tool there is can be explained by just one word. Pause.

You should do this not just in extremely overwhelming situations but whenever you sense even a hint of tension in your nervous system.

While these are some guidelines for general circumstances, sometimes life brings us to paths where there are genuinely no options but to continue working in a toxic situation or where negotiation of any kind is impossible.

Even in those situations, pausing for some time, taking deep breaths, and finding some way of releasing the pent-up energies can be far more effective than, completely ignoring it.

Finally,

Follow the advice you would give to your friend

Follow the advice you would give to your friend who was in the same situation as you, (keeping in mind that it is a pro-health choice) – for example, you tell your friend to catch a break and follow it

Conclusion:

To effectively combat workplace stress and prevent burnout essential to take proactive measures and prioritize self-care. This requires recognizing the signs of burnout and understanding its gradual onset. Regular self-checks and being mindful of self-perceptions that may contribute to work pressure are essential in managing workload and promoting mental well-being. Setting clear boundaries and prioritizing personal values can also support a healthy work-life balance.

Confronting fears and incorporating mindfulness techniques, such as taking occasional breaks, can alleviate stress and prevent burnout. Ultimately, prioritizing personal health and finding a healthy work-life balance is key to effectively managing workplace stress and preventing burnout.

If you are going through workplace stress, you can get in touch with us for Online Therapy in Kolkata to manage your stress and prioritize self-care for a healthier work-life balance.