Mental Health & Burnout
The Impact of Work Stress & How to Manage It
Introduction
Mental health is increasingly becoming a matter of much concern to the extent where organisations are even hiring mental health practitioners for staff members to access, some have gone as far as to set up monthly mental health sessions where employees can talk about how they feel. Whether you are a senior manager, a mid-level staff member, or a junior staff member, balancing work-life responsibilities can be a challenge, especially if you have children or are not aware of the tools or means of managing stress. This inability to manage stress can contribute to burnout and potentially long-term mental health issues. From long hours to unrealistic deadlines, many employees find themselves overwhelmed. This article explores the impact of work stress on mental health and provides practical strategies for managing burnout.
The Growing Epidemic of Workplace Burnout
According to the World Health Organization (WHO), burnout is now classified as an occupational phenomenon, defined by three key symptoms:
1. Exhaustion – Feeling physically and emotionally drained.
2. Cynicism & Detachment – Losing enthusiasm for work and feeling disconnected.
3. Reduced Productivity – Decreased efficiency and motivation.
A recent Gallup study found that 76% of employees experience burnout at some point in their careers. Chronic stress can lead to anxiety, depression, and even physical health issues such as heart disease and weakened immunity.
Signs You May Be Experiencing Burnout
If you’re unsure whether you’re facing burnout, watch for these warning signs:
✔ Constant fatigue despite adequate rest.
✔ Difficulty concentrating and making decisions.
✔ Feeling unappreciated or resentful toward work and co-workers.
✔ Increased irritability, anxiety, or depression.
✔ Frequent headaches or muscle pain.
✔ Relying on caffeine, alcohol, or other substances to cope.
How to Manage and Prevent Burnout
1. Set Work-Life Boundaries
• Avoid checking emails and work chat groups after work hours.
• Set clear boundaries between work and personal life (avoid taking work-related tasks to get done at home).
• Communicate your availability with your employer (especially if you have specific time that you do activities with your partner or family).
2. Take Regular Breaks
• Follow the Pomodoro technique (work for 25 minutes, take a 5-minute break). Make notes of tasks to be completed and list by order of urgency/priority with deadlines.
• Step away from screens and practice deep breathing.
• Take at least one extended break (lunch break) away from your desk and, if possible, engage in conversations with co-workers unrelated to work topics.
• Look at something of interest to you (something relaxing/entertaining) while having lunch.
• Go for a walk around the company compound.
3. Prioritize Sleep & Nutrition
• Aim for 7-9 hours of sleep per night.
• Reduce caffeine intake, especially in the evening.
• Eat a balanced diet with brain-boosting foods like leafy greens, nuts, and lean proteins.
4. Practice Mindfulness & Stress Management
• Meditate for 5-10 minutes daily (or relax in bed without thinking, stressing or doing anything and take deep breaths).
• Engage in hobbies that bring joy and relaxation.
5. Seek Professional Support
• Talk to a therapist or join a support group.
• Utilize employee assistance programs (EAPs) if available.
• Don’t hesitate to ask for workplace accommodations if needed.
Conclusion: Taking Control of Your Well-Being
Burnout is a serious issue, but with proactive management, you can regain control of your mental health. Setting boundaries, practicing self-care, and seeking professional help can make a significant difference. Prioritize yourself—because no job is worth your well-being.
About the Creator
Keep reading
More stories from writers in Humans and other communities.
Autonomy Is The Real Privilege
Good morning, freedom-seekers! Today we’re gonna be looking at autonomy. A strange word, I know; one many would probably look at blankly and run away from on sight. We’re gonna figure out what it actually means, consider how it’s achieved, and decipher just how deeply most of us are tangled up in dependence without realising it.
By That ‘Freedom’ Guy5 days ago in Humans
Nothing Is Free
In the small town of Greyhaven, people believed in luck. They spoke of it in cafés and on street corners, as if fortune drifted through the air like pollen, settling randomly on the deserving and undeserving alike. Some claimed they were blessed. Others blamed fate for their failures. But very few stopped to ask what luck truly cost. Daniel Mercer grew up hearing one phrase more than any other—from his father, from his teachers, from the worn posters on the walls of the local library: Nothing is free. As a child, Daniel dismissed it as an excuse adults used to justify hardship. As a young man, he would learn how true it really was. Daniel’s family had little money. His father worked long hours repairing machines at a textile factory, and his mother took sewing work home late into the night. Their house was small but clean, and though meals were simple, they were never without warmth. What Daniel lacked in comfort, he made up for in ambition. He dreamed of leaving Greyhaven, of building a life where money was no longer a constant worry. At school, Daniel was intelligent but impatient. He wanted results quickly—success without delay, reward without sacrifice. When others studied late into the night, Daniel searched for shortcuts. When teachers spoke of discipline, he rolled his eyes. He believed the world owed him something better. One evening, while walking home from work at a grocery store, Daniel noticed a new office had opened on Main Street. A polished sign read: Opportunities Unlimited. The windows glowed warmly, and inside, well-dressed people laughed and talked with confidence. Curious, Daniel stepped inside. A man named Victor greeted him. Victor was calm, charming, and spoke with certainty. He told Daniel about programs that helped young people succeed—investments, mentorships, fast tracks to wealth. “You don’t have to struggle like your parents,” Victor said gently. “Why suffer when others are enjoying life?” Daniel hesitated. “What’s the catch?” he asked. Victor smiled. “There is no catch. Just trust and commitment.” The next day, Daniel signed up. At first, everything seemed perfect. Daniel attended meetings where people shared stories of success—cars bought, debts erased, dreams fulfilled. He felt smarter, special, chosen. He quit his grocery job, convinced he was stepping into something greater. But slowly, the hidden costs appeared. Victor began asking for more time. Then more money. Daniel was told to distance himself from “negative influences,” including friends who questioned the program. When his parents expressed concern, Daniel snapped at them, accusing them of holding him back. He stopped visiting home as often, embarrassed by their small life. Months passed. Daniel worked harder than ever, but the promised rewards never fully arrived. Each time he fell short, Victor blamed him. “You didn’t believe enough,” he said. “You didn’t sacrifice enough.” Daniel borrowed money. He sold personal belongings. He lost friends. His health declined, his sleep grew restless, and anxiety became his constant companion. Still, he pushed on, convinced quitting would mean admitting failure. One rainy night, Daniel sat alone in his apartment, staring at unpaid bills. His phone buzzed with a message from Victor, urging him to invest more. Something inside Daniel finally cracked. He remembered his father’s hands—rough, scarred, honest. He remembered his mother sewing by lamplight, never complaining. They had never promised miracles, only effort. And they had always paid their debts, even when it hurt. Daniel realized then what he had been paying for all along—not with money alone, but with trust, dignity, and time he would never get back. The next morning, Daniel walked away from Opportunities Unlimited. The consequences were immediate and painful. He had no job, no savings, and strained relationships. Returning home was the hardest part. He expected anger or disappointment, but his parents welcomed him with quiet relief. No lectures. No accusations. Just a simple meal and a place to rest. Daniel started over. He took work wherever he could—construction sites, delivery routes, night shifts. The work was exhausting, but it was real. Every rupee he earned came from honest effort. Slowly, he rebuilt trust with friends and family. He enrolled in evening classes, studying skills that demanded patience and discipline. Progress was slow, but it was steady. Years later, Daniel stood outside a modest workshop of his own. It wasn’t glamorous, but it was his. He employed a handful of people from Greyhaven, paid fair wages, and treated them with respect. He knew the value of every tool, every hour, every sacrifice behind that business. One afternoon, a young man walked in, eyes bright with hunger for success. He spoke of easy money and fast opportunities. Daniel listened carefully, then smiled sadly. “Be careful,” Daniel said. “Nothing is free.” The young man frowned. “What do you mean?” Daniel looked around the workshop—the sweat-stained floor, the humming machines, the workers focused on their tasks. “Everything you gain costs something,” he replied. “Money costs time. Success costs effort. Even shortcuts have a price—you just don’t see it at first.” The young man nodded slowly and left, thoughtful. As the sun set over Greyhaven, Daniel locked up his workshop and headed home. His life was not perfect. He still worried sometimes. He still worked hard. But he understood something he once refused to believe. The world does not give without taking. Every gift demands payment—whether in work, integrity, patience, or loss. The wise are not those who avoid the price, but those who choose it carefully. Because in the end, nothing is free—but some things are worth paying for.
By The best writer 5 days ago in Humans
Comments
There are no comments for this story
Be the first to respond and start the conversation.