All around the United States, people have been experiencing stress and burnout, especially during the mid-year mark. Most employees, regardless of industry, are low in energy and feel like they're spread out too thin. 

To stop yourself from feeling this way, you need to learn how to prevent midyear burnout through proper stress management. 

What is Burnout? 

This term has been increasingly prevalent in recent years. It refers to the mental and physical exhaustion individuals experience especially when exposed to chronic stressors. 

According to the American Psychological Association (APA), the COVID-19 Pandemic exacerbated this issue and introduced new stressors. Their survey, shows 79 percent of workers reportedly experienced work-related stress. ¹ Additionally, anyone regularly exposed to stressful situations can experience burnout. 

Connection of Burnout and Stress in the Workplace 

Now that we understand what burnout is, we need to know where it can come from. 

According to the World Health Organization (WHO), burnout is considered a syndrome that results from chronic workplace stress - especially when it is left unmanaged.² 

It can manifest through depletion of energy, increased pessimism, and even less professional efficacy. All of these symptoms can lead to lower levels of productivity and motivation. 

Read More: The Importance of Valuing Workers' Wellness and a Slow Work Mindset. 

But where exactly does stress come from? Which part of your working life causes the negative emotions you may be feeling? 

Common Sources of Stress 

If you're part of the population who experiences workplace stress frequently, you need to take the time to understand the source. It can be difficult to identify, so listed below are some common examples of stressors that you're possibly experiencing. 

Excessive Workload 

Employees who find themselves facing an unreasonable amount of workload can quickly become overwhelmed. With so many assigned tasks, close deadlines, and employer expectations, a person may feel pressured and anxious, leading to stress at work. 

A long to-do list can also cause employees to feel like their working hours are not enough. This forces them to take their tasks home and do them during their free time. Technically, they're not just stressed at work. They're also feeling the same stress at home due to the excessive workload. 

Lack of Career Growth 

Stress can also come from the feeling of stagnation. When an employee feels like his career journey is not leading anywhere, he may develop negative emotions like frustration and depression. 

The need for self-development is natural for any professional. The absence of opportunities to improve or develop their skills can be a big stressor for employees. Some may even wonder if they should leave their current workplace, which can cause even more uncertainty and stress. 

Nonexistent Social Support 

Whether it's being late due to traffic or being assigned to a difficult project, it's normal for people to experience some issues at work. But what isn't normal is when employees have no one to tell these experiences to. 

Naturally, human beings are social creatures so having a lack of social support can cause negative emotions to become bottled up. This can lead to even more negativity and turn into a source of stress for people. 

Tips to manage stress 

According to a WHO study, burnout stems from chronic stress that is left unmanaged. This refers to stress that continues for a prolonged time and is left unsolved by the people who feel it. 

It's easy to say that you need to manage your stress, or you need to get rid of the stressors in your life, but that's much easier said than done. For you to manage your stress, you need to continuously act. 

The following are some stress management techniques you can use to lessen the negative emotions you feel due to your profession. 

Pause and Reflect 

The first step to eradicating stress is to find its source. Dedicate time for you to pause and reflect on your daily work life. Use relaxation techniques to calm your mind so that you can think clearly for this tip to be successful. 

Start with the moment you get ready for work. Is there anything that causes you dread by just thinking of going into the office? How about during your day? Are there any activities you would rather skip? Any people you would avoid if you could? 

By answering these questions and asking similar ones, you could potentially find out the stressors you have in the office. Once you know the source, you can create effective ways to manage your stress levels or even find solutions to getting rid of your stressors. 

Prioritize Tasks 

As mentioned earlier, a heavy workload can be a source of stress for you in the office. To avoid feeling overwhelmed, it's best to learn how to prioritize your tasks. 

Start by listing down the things that you need to get done. Next, identify the work that can overwhelm you and divide it into manageable tasks. For example, instead of "create a website", you can write down smaller tasks that lead up to your main goal like "choose fonts and color scheme" or "compile website content". 

By organizing your tasks, you have an overview of all the things you need to do. You could even have an easier time deciding which tasks you can do first. 

Remember to set realistic goals to prevent yourself from getting stressed or overwhelmed. Aside from this being the best way to manage your tasks for the day, it could also help you manage your time in the most efficient way possible, making it an effective stress management technique. 

Create a Support System 

You are not alone in your struggles in the office. Even if it seems like it, your coworkers have most likely felt the way you feel right now at one point in their careers. 

Instead of bottling up your emotions and experiences, it's best to share them with people who can relate and possibly offer you solutions. Sharing your thoughts and concerns with others is also a proven tactic for stress relief. 

Try to cultivate a network of trusted individuals who you can communicate with. This doesn't have to be confined to the workplace. Your support system can also be composed of your close friends and trusted family members. Basically, it can be anyone you feel comfortable talking to or anyone who you can get motivation from. 

Find a Healthy Balance 

Stress can cause issues with mental health and physical health that deep breathing techniques can't prevent. To regulate your emotions, you have to make sure that you're not overexerting yourself at work - both physically and mentally. You need to establish a healthy work-life balance in order to successfully reduce stress. 

This can be done by practicing good working habits and healthy ways to relieve stress and frustration. For the first part, set clear boundaries for other people and yourself to prevent any type of overworking. This may look like leaving unfinished tasks at the end of working hours to finish the following day, or muting your work email during the weekends. 

For the second part, you need to find healthy methods of managing stress. You can start to exercise regularly to strengthen your body and relax your mind. You can also focus on hobbies and activities you enjoy, like relaxing in a nearby park or playing video games you love. 

Remember that being a great employee doesn't mean dedicating your whole life to your job. You also need activities in your life dedicated to reducing stress and taking care of yourself. 

MANAGE YOUR STRESS WITH THE HELP OF ALLIED ONESOURCE

If you still find yourself worrying or unsure of what to do next, you can always ask for help. We at

Allied OneSource can give you personal advice through consultations. Don't hesitate to reach out today! 

References 

1 Abramson, Ashley, “Burnout and stress are everywhere” American Psychological Association, Vol. 53 No. 1, 01 Jan. 2022, https://www.apa.org/monitor/2022/01/special-burnout-stress 

2 "Burn-out an 'occupational phenomenon': International Classification of Diseases." World Health Organization, 28 May 2019, https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases