Managing Stress to Avoid Burnout
What do we do too often when we feel stressed? Reach for junk food, binge-watch online, scroll through our phones, or just crawl into bed and cover our heads.
These unhealthy coping strategies can have negative consequences and make the problem worse in the long run. The following are examples of common harmful ways of coping:
Self-medicating with substances: Using drugs, alcohol, or other substances to numb emotions or avoid stress can lead to addiction and other health problems.
Distraction: Diving into social media, binge-watching shows or disappearing into books to avoid dealing with life, although potentially pleasurable in the moment, may lead to increased stress.
Overeating or undereating: Some eat their feelings when stressed, and others lose their appetite. Both of which can have long-term health consequences.
Isolating: Withdrawing from social support and avoiding connections can exacerbate stress and contribute to depression and other mental health problems.
Procrastination: Avoiding responsibilities and putting off tasks when feeling overwhelmed can increase stress and contribute to burnout.
Impulsive behaviour: Acting impulsively or engaging in risky behaviour to cope with stress can also have negative physical and emotional consequences.
Aggression or violence: Increased stress can contribute to feelings of frustration. Unleashing these feelings through aggressive or violent behaviour can harm others and have legal consequences.
It's important to recognize when we are not coping well and consider what would actually help us have the resilience to face our overwhelmed feelings. Several evidence-based strategies can help reduce personal stress and prevent burnout:
Mindfulness and Meditation: Engaging in mindfulness practices such as meditation, deep breathing, and yoga can help reduce stress and improve well-being.
Shift Perspective: Increasing awareness about how your attitudes and assumptions may contribute to increased stress levels. Focus on aspects of the situation that are within your control and release the rest.
Set Healthy Boundaries: Learning to say no may help burnout recovery and prevention. In addition, boundaries help protect from feeling taken advantage of or being mistreated.
Physical activity: Regular exercise has been shown to be an effective way to manage stress, improve mood, and boost overall health.
Time management: Effective time management can help individuals feel more in control of their lives, reduce their workload, and decrease stress levels.
Social support: Maintaining strong connections and seeking support from loved ones can be beneficial in reducing stress and preventing burnout.
Healthy lifestyle: Adopting healthy habits such as eating a balanced diet, getting enough sleep, and reducing alcohol and caffeine intake can help manage stress.
Focus on growth: Learn a new skill, gather information, or accept intellectual challenges. There is evidence that engaging in learning activities can help protect people from the detrimental effects of stress and burnout.
Professional support: Seeking professional help, such as therapy or counseling, can be effective in managing stress and preventing burnout, especially in severe or chronic cases.
What works best will vary from person to person, and it is essential to find the right combination of strategies.
It is natural, at times, to feel overwhelmed and stretched thin; however, burnout is linked to negative physical and mental health outcomes, including hypertension, depression, anxiety, sleep disturbances, and increased alcohol and drug use.
To prevent burnout, individuals can develop strategies such as taking time to recharge, establishing boundaries, delegating tasks, and seeking support from colleagues and supervisors. Building positive relationships, setting realistic expectations, letting go of the need to control, and finding meaning and purpose in work can also help. By managing stress to prevent burnout, we can achieve more sustainable career success and improve our performance, well-being, and relationships on and off the job.