Stress at Work: Strategies for Finding Balance and Avoiding Burnout

Ever felt completely overwhelmed, physically exhausted, & mentally drained at work? Did you find even the smallest task extremely heavy? Then you’re facing stress at work. The concept of burnout is as real as it gets when it comes to working in an organisation. We spend most of our time at work so it’s crucial that stress at work is managed correctly. Failure to do so can lead to workplace burnout and extreme levels of anxiety. The symptoms will only worsen if proper workplace stress management techniques are not deployed. To make sure you stay ahead of this cat-and-mouse chase between your health and stress, working on your time management skills, becoming aware of how events affect you, taking time to recharge, and relying on your trusted allies is the way forward. Let's discuss them in more detail below.

Create a Daily Routine Before Work

How you start the first half of your day often defines the tempo of your second half as well. Scrambling to feed kids and sending them off to school, getting stuck in traffic, or having an argument, most of us go through some ordeal or the other. The end result? We reach our workplace already stressed and tired. This makes us more reactive and closed off to listening or taking feedback from anyone at the workplace. So, start your day with positive vibes, ditch the tasks that don’t need your immediate attention, eat good food, & try your best to arrive at your workplace in peace.

Identify the sources of stress

Stress at work brings you down if not dealt with properly. But, are you aware that you’re actually feeling stressed? It’s easy to underestimate the effects of stress on your body. It starts with exhaustion and, over time, many other symptoms show up. Eventually, long-term exposure to stress can cause mental burnout, anxiety, or even depression. So, how do you detect the sneaky stress in advance? By keeping an eye out for subtle signs. Here are the top 10 signs of stress that you need to know about.

• Low energy or fatigue
• Digestive issues
• Insomnia
• Changes in appetite
• Headaches
• Frequent illnesses
• Rapid heart rate
• Low self-esteem
• Sweating
• Loss of sex drive
• Know Your Responsibilities, Set Clear Expectations

One of the biggest causes of stress is uncertainty about what is expected of you. Unclear roles and responsibilities will put you in a state of constant uncertainty. Your roles will keep changing with little to no notice. Over time, the unrealistic expectations and pressure will build up which will eventually lead to fatigue and exhaustion. So, know your responsibilities clearly and understand what is required from you. This will keep you calm, relaxed, and at ease.

Master Interpersonal Communication

Whenever you’re working in an organisation, you will have to deal with a lot of difficult people. This can easily build up your stress at work. In such instances, it’s important to know ‘how’ to talk with difficult people rather than ‘what’ you want to say. So, you must hone your soft skills such as communication, teamwork, time management, problem-solving, adaptability, critical thinking, and most importantly, conflict management. These skills will help you deal with people, build up your communication skills, and get your work done on time.

Practice Self-Care & Take breaks

Many individuals tend to go head-first into a job. The excitement of doing what you love daily and getting paid for it is the best. But, people often lose themselves in the process. They bite on more than they can chew. Thus, resulting in overworking yourself and draining your energy. So, start practising self-care, prioritise your needs, take constant breaks, and take only those tasks that you can fulfil. The best way is to prioritise the urgent tasks and pick the others when you have free time.

Plan, Plan, & Plan

There is no denying that ad-hoc tasks can never be planned. They are urgent for a specific reason. However, you can plan your day-to-day tasks in such a way that you face the least amount of stress. Organise yourself and divide large tasks into small sprints. The more planned approach you take at work, the less stress you’ll have to deal with in the longer run.

Personalise Your Workstation

Another surprising cause of stress at work is an uncomfortable environment. If you’re staring at the laptop and are working for hours at a stretch, then you’re bound to feel exhausted. So, decorate your workspace with the things that you’re familiar with and make yourself comfortable. This might seem like a small activity but it can do wonders for your mental health in the long run.

Develop healthy coping strategies

Managing stress at work is the most important aspect of mental relaxation. So, developing healthy coping strategies automatically plays a crucial role. The harsh fact about the corporate culture is that you’ll always have some roles and duties to fulfil. So, stress is an inevitable part of your life. Instead of letting it control you, develop healthy coping strategies to relax your mind and nervous system. Be your own best ally!

Celebrate small victories

Every win is a win. Whether it's a small victory or a bigger one, you deserve praise. So, instead of relying on others, motivate yourself and celebrate your own victories in whatever way you can. Be your own best friend and motivator.

These techniques for managing stress in the workplace are extremely helpful if you want a peace and relaxed mind. The less stressed you are, the longer you can stay in an organisation. You can also take stress-relief supplements like three60 De-Stress and Chill gummies to give your mind the unwinding it deserves. It is research backed and safe to use.

Following these methodologies to manage stress at work will do wonders for your mind. You will avoid facing a burnout-type of situation and find the perfect balance between stress and a healthier you!