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Managing Workplace Stress and Burnout
By VICKY BROWN
You know, as entrepreneurs, we often wear stress like a badge of honor. But here’s the truth: chronic stress and burnout can derail your business faster than you might think. Let’s talk about how to keep your team – and yourself – healthy, happy, and productive.
Let’s start with some facts, that will make you stop in your tracks. Workplace stress is costing U.S. industries more than $300 billion annually. That’s not just a number; it’s lost productivity, increased healthcare costs, and talented employees walking out the door. And just because that number has a B in it, it doesn’t mean it isn’t touching your company. For small and midsized businesses – our slice of that $300 billion can be crippling.
But what exactly is burnout? Well, it’s not just feeling tired after a long week. The World Health Organization defines burnout as a syndrome resulting from chronic workplace stress, that hasn’t been successfully managed. It shows up as energy depletion, increased mental distance from your job, and reduced professional impact.
In practical terms, burnout might look like your star employee calling in sick more often, or you finding yourself staring at your computer screen, wondering why you started this business in the first place.
Spotting burnout before it’s too late is crucial, and as leaders, we need to be hyper aware about the signs both for ourselves and our team members. Burnout is pretty sneaky, it creeps up slowly. And that can make it easy to miss if we’re not really paying attention. The key is to look for changes in behavior, attitude, and performance that persist over time. These aren’t just one-off bad days; they’re sustained shifts, and they might be signaling a deeper problem.
Be on the lookout for red flags like constant fatigue, headaches, or insomnia – they are a bit easier to spot because they are physical symptoms, and they’re often the first indicators that something’s off. Emotional signs can be just as telling: increased cynicism, irritability, or a pervasive sense of dread about work. You might notice decreased productivity or quality of work from team members who were once top performers
Pay attention to changes in social behavior too. If typically outgoing team members start isolating themselves from colleagues or clients, it could be a sign they’re struggling. Remember, these signs often appear gradually, so if you are maintaining open lines of communication and regularly checking in with your team, it goes a long way for early detection and intervention.
“…burnout might look like your star employee calling in sick more often, or you finding yourself staring at your computer screen, wondering why you started this business in the first place.“
Alright, so you think you’re seeing the signs. You feel like burnout is becoming a thing, either for you or your team. Well, let’s talk solutions. First of all, as leaders, we need to walk the walk, not just talk the talk. It’s easy to preach about work-life balance, but if we’re sending emails at midnight or working through weekends, we’re setting an unsustainable precedent. Remember, your team looks to you as a model for workplace behavior.
So, let’s start with personal strategies that not only benefit you but also set the right example for your team.
One of the keys is effective time management. You might try techniques like the Pomodoro method to break work into manageable chunks. With Pomodoro you focus on a task for 25 minutes, followed by a short break. It’s surprisingly effective at boosting your productivity, while also preventing burnout.
And, I know you’ve heard this before, but that’s because it really does work – incorporate mindfulness into your routine; even five minutes of meditation can make a difference in reducing stress and improving focus. You also need to create clear boundaries between work and personal life – that means no checking emails at 11 PM. Set specific work hours and stick to them.
And (this is my personal Achilles heel) don’t neglect the basics – regular exercise, a balanced diet, and adequate sleep – they really have to be non-negotiables. Listen, they’re foundational habits for a reason, and I know they might seem simple, but they’re huge in combating stress and maintaining your long-term well-being. And remember, you’re not just taking care of yourself; you’re setting an example of self-care that can permeate your entire team.
Whether you’re an entrepreneur jumping into a leadership role, a seasoned business pro with new HR responsibilities, or just starting your HR career – we’ve got the right path to guide you through your HR hurdles.
Check out the Leaders Journey Experience. This online education platform holds the LJE Masterclass, HR SimpleStart Academy and HR FuturePro Academy.
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Now, what if you think you’re already feeling burnout? Well, first, take a deep breath. And remember, burnout is not a life sentence; it’s a signal that something needs to change. So, start by taking a step back – this might mean something as simple as creating or re-affirming your boundaries, or taking a vacation. On the other hand, depending on the severity of the issue, you might feel something more drastic is in order – something like a temporary reduction in responsibilities, or even a sabbatical. Either way, you need to create some distance between yourself and the source of stress.
And during this time, focus on self-care and recovery. This isn’t just about rest, though that’s important. It’s about actively engaging in activities that replenish your mental and emotional resources. Reconnect with hobbies you’ve neglected, spend some time in nature, or simply allow yourself the luxury of unstructured time.
Once you’ve taken that step back, then it’s time for some honest reflection. Reassess your current priorities and make sure they’re aligned with your values and goals. Many times burnout occurs when we’re pouring our energy into tasks or projects that don’t truly matter to us. And don’t be afraid to seek professional help during this process – it’s not a sign of weakness; it’s a sign of wisdom. A therapist or career coach can offer valuable insights and strategies for recovery.
When you’re ready to dive back in, start slow. A healthy balance isn’t built overnight. Pay close attention to how you feel. Set clear boundaries from the start, and don’t hesitate to adjust how you do things if you feel the stress starting to build again. Remember, recovering from burnout is a process, and it’s an opportunity to rebuild your work life in a more sustainable, fulfilling way.
So, if you think the burnout monster might be looking over your shoulder, here are some immediate actions you can take now. Start by doing a stress audit. Identify your top stressors and brainstorm ways to address them. For your team, you might consider implementing policies that promote well-being, like “no-email Friday afternoons.” The team can use those hours for deep work, team bonding, or personal development instead.
Remember, managing workplace stress isn’t just about being a nice boss. It’s about creating a sustainable, profitable business, with a team that’s in it for the long haul. You see, when you address stress and burnout head-on, you’re not just improving quality of life – you’re setting your business up for long-term success.
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