5 Effective Ways to Cope with Job Stress & Burnout

Category: Career Development | Date: | Total Views: 6609

It’s the beginning of the week and you look for another weekend to come again. Everything seems stressful to you already and all you want is to be left alone. You feel like you have drained all your energy and not interested anymore in doing things which you used to do. And now, you’re starting to feel like you’re easily getting irritated or frustrated and powerless. So, have you ever wondered what you might be going through? Well, it’s because of the stress and burnout that you’re being moody.

Basically, “Burnout is the state of physical and emotional exhaustion that is brought on by a long period of stress.” Once, it has control over you, then it’s quite hard to get out of its grip. However, it’s true that nearly all of us experience work-related stress, whether it’s the tension of dealing with an unpleasant colleague or just the fact that there is too much stuff on our to-do list. Although, stress in the workplace is quite normal, but then if not handled properly, you might face some poor health and work performance.

In order to deal with this problem before it worsens, firstly you need to recognize your stress symptoms of job stress and burnout. Secondly, go through the following tips and strategies to cope with the stress and burnout in the workplace.


Exercise can be defined as any form of activity that can act as a stress reliever. Being active can actually distract you from daily stress and worries. You all are aware that exercise does wonders to your mind and body, but you’re too stressed to take out some time for it. What could you possibly do now? Well, any form of exercise, from aerobics to yoga, can act as a stress reliever.

Either exercise before going to bed or you can even walk for some 10 minutes for fresh early morning air. Basically, exercise increases your overall health and your sense of well- being, making you slowly come out of your stress and burnout routine.


Either you’re at your home or in the workplace; the first thing to remember is, to adjust in whatever emotions you’re going through. You can start by paying attention to your physical and emotional health. When your needs are taken care of, you’re stronger to handle your stress.

Taking care of yourself by adjusting to the situation and things doesn’t require a total procedure. You can take things one step at a time and as you begin to make some lifestyle choices. By doing this, you’ll soon notice a reduction in your stress levels, both at home and at work.

Positive Attitude

Maintaining a positive attitude while you’re dealing with your stress can be a hard task. When you’re stressed, your mind will not bring any energy in taking things positively and you end up having a negative attitude. So, the best thing to do is, try to avoid any ‘negative thinking’ co-worker and try flipping your own negative thoughts. You can also try surrounding yourself with important and energetic people who can help create a stress-free environment.

Staying positive in your workplace can help your mind to process your surrounding situation in an effective manner.


Meditation is a type of mind-body supportive medicine which seeks to develop a calm mind and deep state of relaxation. Meditation helps you achieve peace and balance that benefit your emotional well-being and your overall health. There are many types of meditation available, but all share the same goal, to achieve inner peace. You can either research on yoga techniques or join in your nearby meditation center.

If you don’t have much time to do any of that then you can also identify a quiet spot in your office building, take out some time from your lunch break and relax. Then, let all your thoughts in your mind come and go. Help yourself to focus on your thoughts and do not let any negative thought comes in the way.

Talk it out

Sometimes, sharing your feeling or thoughts to someone close to you in your workplace can also help reduce your stress and burnout. It can act as a healthy release for your mind. In other word, talking about workplace stress can bound to start a conversation as everyone can relate to the topic of stress.

Stress occurs every day and it is also considered as a normal part of human functioning, but excessive stress can cause many health problems. Instead of letting that happen, you can save yourself by following the given tips.

We hope you found this blog useful. If you want to share your thoughts, then feel free to comment down below.

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