How to Cope with Job Stress and Avoid Burnout
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Common causes of workplace stress and ways to combat it
All professionals can expect to feel excess stress at some point in their careers. It comes with the territory. However, prolonged and constant stress can lead to burnout as well as long-term mental, emotional, and physiological effects.
The fact that 40% of Americans report that their job is very or extremely stressful—and a quarter cite their position as the number one stressor in their lives—makes coping with workplace stress an essential skill.
Here are some common causes of job stress and ways to combat it.
Causes of job stress
Workload — Nearly half of all employees who are stressed at work cite workload as their main enemy. This could mean there are too many things going on at once, or there simply isn't enough time in the day to get everything done.
Environment — Whether you work in a drafty office or a coal mine, there are negative physical factors in many settings. No matter how much you may ‘get used to them,’ they can have physical and mental effects over a long period.
Management and colleagues — People issues are cited as the second-most-common job stressor, right behind workload. Management styles that stifle employee participation, make work-life balance difficult, and are overly involved create anxiety. Similarly, colleagues that have different personalities and work styles can cause tension and conflict.
Professional development and uncertainty — Uncertainty about the future, a lack of growth opportunities, and insufficient recognition are all stressors along the career path. Employees want to feel appreciated, that there is room to develop and advance, and that their employer will take care of them.
How to combat job stress and avoid burnout
Finding ways to manage stress and prevent burnout is, of course, necessary for employee health and wellness. But it’s also beneficial for employers looking to build resilient and lasting teams. Here are some tips to accomplish it:
1. Identify triggers: If you are experiencing extensive workplace stress, there are probably several triggers that come to mind right away. Take a couple of weeks to be mindful of these starting points, noting who was involved, what tasks were involved, your reactions, and any other patterns.
2. Communication: Now that you’ve identified the triggers of stress, consider possible solutions, and bring them to your supervisor or team members. Have an honest conversation and work together. Likely, you're not the only one feeling it. Depending on the issue, there may already be resources available to help, or you can be the inspiration for developing them.
3. Consistency: A lot of stress is born of chaos and uncertainty, so make as many things consistent as possible to take control and eliminate those feelings.
Get a regular and full night’s sleep
Establish and keep a morning routine that gets you to work feeling awake and energized
Set times for breaks, even if they’re short
Do something healthy outside of work hours to purge stress such as exercise, cooking, or playing with your kids
4. Organization: Prioritize your tasks for the day and create a system to keep yourself organized. If you’re feeling overwhelmed by a large project, break it into smaller and more manageable steps. Reach out for help when you need it, and resist the urge to be perfect in everything.
Coping with workplace stress and anxiety
The key to avoiding burnout at work is to protect yourself and your time. Prioritize your health and encourage others to do the same, and you will handle stress better—and perhaps build a more resilient team.
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