While stress at work is expected to some degree, adopting effective coping strategies can build resilience and prevent burnout. Here are some stress management techniques you can try if you are feeling overwhelmed.
Does stress cause burnout?
While stress does not always lead to burnout, prolonged or chronic stress, based on the following six key factors, can. 1
Common workplace stressors:
Excessive workload
Heavy workloads that surpass our capacity to complete tasks can lead to burnout. Feeling chronically overloaded causes undue stress and reduces opportunities for complete restorative rest. Having work that fits our skills and resources can be an effective antidote to burnout when paired with a healthy company culture.
Lack of control
Autonomy is critical for keeping burnout stress away. When we feel a lack of control over where, when and how we work, it impacts our well-being. Knowing we have the power to make decisions and access reliable resources makes a tremendous difference to our mental well-being.
Lack of reward
The rewards of our job must match the output of time and effort we put into our work. Intrinsic rewards include feeling meaningfully connected to the mission and vision we invest in. Extrinsic rewards include monetary compensation, benefits package, vacation time, and recognition.
Absence of fairness
Inequitable treatment can cause undue stress and emotional exhaustion. When our contributions are not recognized, or we experience a glass ceiling due to gender or orientation, it can lead to a burnout experience. When our ability to climb the ladder is diminished due to ethnicity, these and other unfair disadvantages can lead to psychological distress and exacerbate burnout.
Unmatched values
When our personal and workplace values conflict, it largely affects our ability to stay motivated and engaged and contributes to our level of stress. If we feel we must set aside intrinsic values, invest in unsavoury resources, or cause societal harm to accomplish our work, the resulting stress can lead to burnout.
How to tell the difference between stress & burnout.
We inherently experience stress throughout the day. Our bodies and minds are naturally equipped to deal with stress effectively and efficiently. However, in our modern lifestyles, with increasing demands, concerns about world events, and a constant barrage of notifications from texts, emails, and social media, we often find ourselves experiencing overwhelming stress. These inputs put us in a fight, flight, or freeze response regularly rather than in the occasional emergency for which these survival mechanisms were designed. 2
When we notice the stress causing us to become exhausted, cynical and less productive, those are the signs we are moving toward burnout. 3 Learn more about the warning signs of burnout, including mental, emotional, and physical signs of burnout, as well as how burnout can affect our professional life here.
Are you concerned about burnout?
While stress and burnout are closely related, you can watch for signs and symptoms of burnout in your daily life. Learn about common burnout symptoms, including emotional and mental exhaustion, here. To learn your risk of burnout, download our free Burnout Assessment.
What is Compassion Fatigue?
Compassion Fatigue and burnout are closely related but have significant differences. For instance, Compassion Fatigue is stress resulting from exposure to secondary traumatic stress, also known as vicarious trauma, experienced by suffering people. 4,5
Whereas the World Health Organization's definition of burnout is associated with unsuccessfully managed workplace stress, Compassion Fatigue is related to exposure to another person's trauma. 6 However, burnout and Compassion Fatigue are both stress-related and can co-exist.
Stress management techniques:
By employing effective stress management in our everyday lives, we can take control of stress and prevent the extreme exhaustion of burnout.
1. Create a healthy work-life balance
The most common cause of burnout is overwork, which can ultimately lead to burnout. So if you’re feeling stressed about the balance between time at home or with friends and family and your working hours, take some time to reflect on what matters in life beyond just working hard and accomplishing tasks. First, take a deep look into what success means to you. Then, develop healthy habits that put your life more in balance, including the ones listed below.
2. Develop an exercise routine
Regular physical activity improves your overall mood and helps manage the stress that crops up in everyday life. You don’t have to run marathons to reap these benefits, although as a former marathoner, I can attest it certainly helps. Even 30 minutes of brisk walking every day will improve your mental well-being and overall health status.
There are many ways you can incorporate exercise in a way that naturally meshes with your lifestyle. Consider setting your day up well with a walking meditation first thing in the morning. Take a walk during your lunch break, or incorporate walking meetings into your day. Make a clear delineation between work and home life by exercising immediately after completing your day's final task.
Additionally, incorporate a healthy diet that provides the nourishment you need to support your health.
3. Take breaks throughout the day
If you constantly try to keep up with deadlines and never take a break during the day, you could be at risk of burnout. Make sure you take regular breaks throughout the day so you can clear your mind and recharge.
Schedule ten-minute breaks between meetings to engage in mindfulness practice. Get up and stretch between tasks. After performing creative or detail-oriented work, switch to an activity that gives you an easy win.
4. Take small and consistent measures
If you’re constantly worrying about big projects, conflicts, or other issues at work, they may be affecting your ability to cope with stress. Find ways to deal with problems head-on so they don’t consume too much of your thoughts and energy. Break the issues into small increments and decide what parts you can control. Then, create bite-sized, measurable actions to help you feel you are moving ahead. Finally, consistently recognize and celebrate the movement you are making and keep the momentum going to support your mental and emotional health.
5. Avoid unnecessary conflict
Interpersonal conflict can take a toll on your physical, emotional, and mental health. While conflict among co-workers can be difficult to avoid at times, try to be a peacemaker while upholding your integrity and position. Seek to listen and understand others' perspectives. Develop curiosity and be willing to consider another view.
When conflicts continue, engage in healthy conflict resolution. Surround yourself with wise people who can give you sound advice. When necessary, reach out to experts who deal with conflict resolution, diversity and inclusion, and other specific services. Keep watch for the signs of burnout, and when conflict creates excessive stress, seek professional support.
6. Get enough sleep
Getting adequate sleep each night is essential to managing stress and promoting good health. Try going to bed earlier and giving yourself more time to unwind and practice self-care. Develop good sleep habits, including turning off your tech an hour before bedtime to reduce stress and limit blue-light exposure. Create a sleep oasis with blackout curtains and a comfortable bed and bedding, and keep your phone outside the bedroom. Upon waking, get active to increase blood flow, get some sunlight, whether real or from a sunlamp, and begin your day with a restful routine free from technology.
7. Relax and unwind
You probably already know how relaxing music or mindfulness can help ease stress, but there are many other ways to relax. Spend some time doing something you enjoy, such as reading, cooking a meal, or engaging in physical activity like yoga or soccer. Incorporate relaxation into every day. Spend time with a loved one, hug your pet, get a massage, practice deep breathing, do a crossword puzzle. Whatever helps you unwind in a healthy way in your daily routine will help you manage your stress levels.
8. Avoid unnecessary worry
Much stress comes from rehashing the past and worrying about what might go wrong in the future. Recognize what you can control and what you cannot. Set small, specific goals for what you can manage to improve yourself and your situation, and try to let go of what you cannot. This is easier said than done and is a significant challenge for many. Consider engaging in a faith tradition that resonates with you. Read inspiring books and sacred texts that fill you with hope while bringing you peace. Reach out to a friend for comfort and a fresh perspective. Talk to a mentor, coach, or counsellor for additional resources.
9. Be crystal clear on requirements
Speak to your manager to establish a role description with clear objectives and timelines. Then, ask for human and technology resources to help you accomplish your work efficiently and effectively. Finally, ask clarifying questions, understand the underlying vision and values, and stay in your lane.
If you find yourself wondering if you are doing enough or producing work at the expected standard, talk with your supervisor. Discuss expectations and strategies for completing them. Knowing what you are and are not responsible for can relieve stress for both of you.
10. Turn off your notifications
According to research conducted by Corey Keyes 7 and popularized by Adam Grant in his article entitled, “There’s a Name for the Blah You’re Feeling: It’s Called Languishing,” 8 constant interruptions to our thinking cause fragmentation, leading to a lack of mental well-being.
The dings, pings, and buzzes that signal incoming text, phone, email, and Slack notifications cause fragmentation by interrupting our thought processes. Likewise, social media notifications can trigger a fight, flight, or freeze stress response and create an unhealthy internal urge to respond immediately.
By turning your notifications to silent, you can decide when to engage with incoming tasks, asks, and conversations. That way, you take control of your tech rather than letting it control you.
FAQ: 10 Ways to Reduce Workplace Stress
What is workplace stress?
Workplace stress is the pressure employees feel when job demands become hard to manage. Some stress at work is normal, but ongoing stress can affect focus, energy, health, and performance.
When stress becomes prolonged or chronic, it can increase the risk of burnout. This is especially true when employees face ongoing workload pressure, low control, lack of rewards, unfairness, or a conflict of values.
Does workplace stress always lead to burnout?
No. Workplace stress does not always lead to burnout. However, long-term unmanaged stress can move employees closer to burnout.
Warning signs include exhaustion, cynicism, reduced productivity, and decreased engagement at work. For leaders, these signs should be treated as early indicators that the workplace may need more support, clearer systems, or healthier expectations.
What are common causes of workplace stress?
Common workplace stressors include excessive workload, lack of control, lack of reward, unfair treatment, and values conflict.
These stressors can make employees feel overloaded, underappreciated, unsupported, or disconnected from the organization’s mission. Over time, this can affect morale, retention, and workplace culture.
How can leaders reduce workplace stress?
Leaders can reduce workplace stress by reviewing workload, clarifying expectations, improving communication, recognizing employee contributions, and giving staff more control where possible.
Additional recommendations include fostering a healthier work-life balance, encouraging breaks, reducing unnecessary conflict, and helping employees clearly understand their responsibilities.
Why is work-life balance important for stress reduction?
Work-life balance helps employees recover from the demands of work. Without time for rest, family, health, and personal priorities, employees may become depleted.
Encourage employees to reflect on what success means beyond work alone. For organizations, this means creating a culture where rest and boundaries are respected.
How do breaks during the workday help reduce stress?
Short breaks help employees reset their minds, emotions, and bodies. They can reduce mental overload and support better focus.
Regular breaks, such as ten-minute pauses between meetings, stretching between tasks, mindfulness practice, or switching to an easier task after creative or detail-heavy work.
How does workplace conflict contribute to stress?
Workplace conflict can affect employees physically, emotionally, and mentally. Ongoing conflict can drain energy, damage trust, and increase the risk of burnout.
Recommendations for leaders include listening to understand, staying curious, seeking healthy conflict resolution, and reaching out to experts when conflict becomes ongoing or harmful.
Why is role clarity important for reducing workplace stress?
Role clarity helps employees understand what they are responsible for, what success looks like, and what resources they need.
Encourage employees to speak with managers about role descriptions, clear objectives, timelines, resources, and expectations. This can reduce confusion and help both employees and supervisors feel less stressed.
How can digital technology increase workplace stress?
Technology can increase stress when employees feel pulled by a constant stream of emails, texts, messages, and notifications.
Noises from emails, messages, and social media notifications can interrupt thought processes and create pressure to respond right away. Turning off non-essential notifications can help employees regain control of their attention.
How can a workplace stress management workshop help our organization?
A workplace stress management workshop can help leaders and teams understand stress, identify common workplace stressors, and build practical habits for healthier work.
For organizations, workshops can also support burnout prevention, resilience, mental health awareness, compassion fatigue reduction, healthy boundaries, and a stronger workplace culture.
Bring our consulting and workshops to your organization.
Empower your people and culture with workshops and training on burnout prevention, stress management, mental health, Compassion Fatigue, healthy boundaries, resilience, and more.
References:
1. Saunders, E. G. (2021, August 27). 6 causes of burnout, and how to avoid them. Retrieved February 1, 2022, from https://hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them
2. Nunez, K. (2023, February 10). Fight, flight, freeze: What this response means. Healthline. https://www.healthline.com/health/mental-health/fight-flight-freeze
3. Poghosyan L, Aiken LH, Sloane DM. Factor structure of the Maslach burnout inventory: an analysis of data from large scale cross-sectional surveys of nurses from eight countries [published correction appears in Int J Nurs Stud. 2014 Oct;51(10):1416-7]. Int J Nurs Stud. 2009;46(7):894-902. doi:10.1016/j.ijnurstu.2009.03.004
4. Cocker, F., & Joss, N. (2016). Compassion Fatigue among Healthcare, Emergency and Community Service Workers: A Systematic Review. International Journal of Environmental Research and Public Health/International Journal of Environmental Research and Public Health, 13(6), 618. https://doi.org/10.3390/ijerph13060618
5. Cocker, F., & Joss, N. (2016). Compassion Fatigue among Healthcare, Emergency and Community Service Workers: A Systematic Review. International Journal of Environmental Research and Public Health/International Journal of Environmental Research and Public Health, 13(6), 618. https://doi.org/10.3390/ijerph13060618
6. World Health Organization. (2019, May 28). Burn-out an "Occupational phenomenon": International Classification of Diseases. World Health Organization. Retrieved February 1, 2022, from https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
7. Corey L. M. Keyes. "The Mental Health Continuum: From Languishing to Flourishing in Life." Journal of Health and Social Behavior 43, no. 2 (2002): 207-22. Accessed May 5, 2021. doi:10.2307/3090197. https://psycnet.apa.org/record/2002-15089-006
8. Grant, A. (2021, April 19). There's a name for the blah you're feeling: It's called languishing. The New York Times. Retrieved February 1, 2022, from https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html
About the author
Bonita Eby is a Burnout Prevention & Organizational Culture Consultant, Executive Coach, and owner of Breakthrough Personal & Professional Development Inc., specializing in burnout prevention and wellness for organizations and individuals.