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Overworked and Stressed: 5 Strategies to Manage Burnout

by | Apr 6, 2021 | Life, Features, fitness

Working in a high-stakes position can take a toll on your mental, physical and emotional health. The last thing you need is to become overworked and stressed. This can eventually lead to burnout. The effects of burnout shouldn’t be underestimated. Therefore, you need to find the best ways to prevent it.

Causes, Signs and Effects of Burnout

Let’s explore how you can effectively manage your stress to prevent burnout at home or at the office. But first, we’ll look at the significant causes, signs and effects of burnout.


There are many reasons people get stressed and eventually burn out. Some of them include lack of control over work, unclear goals, dysfunctional teams, lack of appreciation for work done and excessive workloads.

Burnout is the consequence of prolonged stress and anxiety. And just like there are many causes of burnout, it can also manifest in different ways.


There are several signs that you may notice when you are experiencing burnout. These include:

  • Low energy
  • Lack of Interest in Work
  • Headaches
  • Constant Irritation
  • Dread Going to the Office
  • Diminished Productivity


The effects of burnout can go from mild to severe. Common effects of burnout include:

  • Frequent Illnesses
  • Anxiety and Depression
  • Insomnia
  • Negative Mood
  • Physical Aches and Pains
  • Weight Gain or Loss

5 Strategies to Manage Burnout

If you’re experiencing burnout, you must address the situation as soon as possible. That way, you can gain control and get your life back. Here are 5 ways to manage burnout.

1. Evaluate your workload.

It’s easy to take on more projects at work than you can handle. This is especially true if you are trying to get a promotion. However, having a heavy workload can lead to anxiety and frustration. Since there are only 24 hours in a day, you can’t do it all.

A simple evaluation of your job can help you determine which projects you need to delegate to others. You should know that it’s okay to accept help. Not only can getting help reduce your stress levels, but it can also keep you from becoming overwhelmed.

2. Build your support system.

Having a support system is essential if you want to alleviate stress. Let your colleagues and team leaders know that you are having challenges at work. They can relieve some of your burdens or reassign you to projects that are more suitable for you.

Take advantage of the employee assistance program at your workplace. Enroll in career support groups or schedule time with a therapist. Discuss your personal and professional challenges with trusted friends and colleagues. This can help ease the stress and tension at work.

3. Exercise, eat healthy food and relax.

It’s easy to overlook basic practices. Participating in regular physical activity, getting more sleep, eating healthy food and relaxing can release stress. Intentionally plan fun activities on your schedule.

Relaxing leisure activities include:

  • Massage Therapy
  • Fishing
  • Gardening
  • Music
  • Journaling
  • Dancing
  • Hiking
  • Painting
  • Yoga

4. Reorganize your schedule and take control of your work.

Organize your schedule and prioritize your projects. Doing haphazard work is the easiest way to get stressed. If you find a way to create more autonomy in your career, you’ll feel in control of your life. Time management and maintaining a schedule are some of the ways you can reduce pressure on yourself.

5. Practice mindfulness.

Without a doubt, your job has different types of pressures. But staying mindful and realizing when to take time for yourself is another great way to prevent burnout.

Also, it’s essential to be conscious of those things that help you get through stress. Implement them so you can tackle burnout before it becomes a major problem in your life.

About Corporate Counsel Women of Color

At Corporate Counsel Women of Color, our organization supports in-house attorneys who are women of color. If you are ready to build your network and connect with other professional women, join our organization today.

Want to learn more about protecting your health? These books can help.

  • Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski PhD
  • Career ReCharge: 5 Strategies to Boost Resilience and Beat Burnout by Beth Benatti Kennedy
  • Burnout to Breakthrough: Building Resilience to Refuel, Recharge and Reclaim What Matters by Eileen McDargh

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