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How to deal with workplace burnout/stress

Work stress has significant health consequences both physically and mentally. If left unaddressed it can make it difficult for an individual to function well in their daily life.

Feeling burned out or stressed from work? Here are some tips to help you cope.

Acknowledge that you are burnt out

Recognising and acknowledging that you are going through burnout is a great first step to help you treat the symptoms straight away and help you get back on track with your life and career. Here are some signs of burnout to look out for.

-Reduced performance and productivity at work

-Difficulty concentrating


-Change in sleep habits

-Lack of creativity

-Change in your attitudes towards your job or co-workers- more negative

-Feeling like you’re having more good days than bad at work

Identifying the cause/ stressor

The following could be reasons why you may be feeling stressed or burnt out.

-Heavy workload

-Struggling with work-life balance

-Feeling lack of control at your job

-Feeling lack of support or value in the company

-Major life changes such as moving, family relationships, bereavement

Evaluate your options

Now that you have identified that you’re going through burnout and the possible cause, you can start looking at how you can tackle it. Discuss your concerns with a supervisor and work together to find solutions, change your work schedule or goals if possible.

Reset your boundaries

Saying yes to everything could lead to you having a heavy workload which can become overwhelming. If it’s possible re-distribute your work to other team members. Try to leave work at work, and try not to take your work home.

Seek support

Reach out to loved ones, friends or colleagues and talk to them about how you have been feeling. You may have more support than you think. If you have the funds and opportunity get help from a therapist or a professional.

Take care of your physical health

Go for walks at lunchtime, play a sport, or do any exercise you enjoy. Regular physical activity can help you deal with stress better and it can help keep your mind off work for a bit.

Focus on what you can control

When you’re feeling overwhelmed it can be very easy to focus on the negatives. Try listing every possible solution to a problem no matter how outlandish it is. You may find that there are more options or solutions than you think. Trying to work through things yourself and in your mind can lead to mental exhaustion.

Take a break

Take a couple of days off to disconnect from work completely and recharge. If you don’t have any holiday time off left find out if you can take some unpaid sick days. Carrying on and trying to work through burnout has harmful consequences in the future.

Find a new job

Try not to let a demanding and unrewarding job undermine your health. If you have tried everything you can but the stress is still too much, it may be time to look into finding another job. Before leaving your current position you should have another job lined up.

If you’re searching for a job in the tech industry we have a lot of great opportunities here.

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