The Doctor Is In: 4 Things to Know About Burnout
When we deepen our understanding of burnout, we empower ourselves to take action.
We’ve all heard about burnout. And while the term has been around a while, I can’t think of a time when there was such a robust cultural conversation around how the way we live and work is taking a toll on our well-being.
Most of us intuitively know what burnout means. Some of us have experienced it while others may feel on the cusp of falling into burnout. We know that doctors, nurses, and other frontline healthcare workers have been experiencing severe burnout throughout the last 18 months of this pandemic. And when it comes to identifying burnout, it’s not just “I know it when I see it.” In 2019, the World Health Organization defined burnout as an “occupational phenomenon” that stems directly from our collective crisis of workplace stress and is defined by three key features:
1. Overwhelming exhaustion (related to long work hours, blurred work boundaries, and/or an unmanageable workload)
2. Feelings of cynicism and detachment
3. A sense of ineffectiveness and lack of accomplishment
Sound familiar? If so, you’re not alone. As a physician who has treated patients struggling with burnout — and as someone who has struggled with it myself — I’ve seen how debilitating it can be. But when we deepen our understanding of burnout, we empower ourselves to take action and build habits through Microsteps that help us live and work in more sustainable ways. Here are four insights to consider if you’re struggling with burnout:
1. You can experience burnout at a job that you love. It’s a privilege to do work you find meaningful, but this doesn’t necessarily safeguard you from burnout. In fact, a study of over 3,700 professionals by Plasticity Labs found that employees driven by purpose are significantly more stressed compared to those who aren’t. The purpose-driven employees had lower well-being, resilience, and self-efficacy scores. If you’ve ever found yourself burning the candle at both ends because you’re so driven to deliver on a meaningful or consequential project, you know what this is like. It’s a privilege to do meaningful work, but if you’re feeling overwhelmed by it all, one Microstep I suggest is simply reminding yourself why you do the work you do. If you joined your field because you want to help people, remembering that fact can help you to move through challenging moments with more resilience.
2. Burnout isn’t an individual problem. It’s an organizational problem and, unfortunately, it’s contagious. Studies on doctors and nurses demonstrate that when one person in a work environment is experiencing emotional exhaustion and burnout, more of their colleagues are likely to experience burnout, too. This is why, at Thrive, we emphasize the power of role models to spark and accelerate a culture shift. When people lead by example — for example, by taking time to recharge during the day with a short walk or a device-free lunch — they create a culture where taking care of yourself is celebrated.
3. Burnout is correlated with chronic stress. A 10-year longitudinal study of industrial workers found burnout to predict subsequent hospital admissions for cardiovascular problems. There is also a link between burnout and substance abuse, as well as a link between burnout and hospital admissions for mental health issues.
4. People who work in professions where they directly help others (i.e. physicians, nurses, teachers, non-profit employees) are at highest risk for burnout among U.S. professionals. These workers engage in more self-sacrifice and less self-care because they feel so strongly about their work. They often commit more time and energy to work at the expense of their own well-being. If this is you — or someone in your life — know that the science clearly tells us that taking care of yourself is the most essential thing you can do in order to properly care for someone else — including when it comes to caring for patients in life-or-death situations.
How to Encourage Your Team to Unplug and Recharge
Expert-backed tips to help you create a workplace culture that celebrates sustainable work.
As a leader, your words and actions set the tone for your workplace culture, including expectations around boundaries, working hours, communication styles, and even well-being. So if you’re not encouraging teammates to unplug –– or better yet –– demonstrating that behavior yourself, you might be setting the tone for a culture of exhaustion and burnout.
“We know that there are lots of benefits to taking regular breaks,” Arthur Markman, Ph.D., a psychology professor at the University of Texas at Austin, tells Thrive. “Not only does it improve your overall resilience, but it can improve your focus and concentration, and can give you a new perspective by allowing yourself to walk away from a problem and come back to it after taking some time.” Markman points out that encouraging breaks can even benefit the company’s bottom line. “As leaders, we want our employees to be effective for years, and for them to feel like their work is both energizing and sustainable,” he explains. “Success is a marathon, not a sprint.”
If you need some help encouraging your team to unplug and recharge, try these strategies:
Don’t be afraid to walk the walk.
If you want to set the tone for healthy boundaries and a sustainable work ethic, you have to practice those behaviors yourself. “As a manager, one of the most important things to remember in general is that in everything you do, there's what you say, what you do, and what you reward,” Markman says. Because the truth is, employees are watching their managers’ behavior –– so “if you’re sending emails at 2:00 in the morning and working on weekends, you’re telling employees the opposite of what you’re practicing.”
Be mindful of the behaviors you’re rewarding.
As a manager, it’s tempting to reward teammates who raise their hands for every task. And while we should be celebrating those who go above and beyond, we shouldn’t be oblivious to what they’re sacrificing in the meantime. “If you consistently give promotions and raises to people who are working all the time as opposed to the people who are making sure that they’re getting some downtime, you’re rewarding employees for being ‘on’ all the time,” Markman says –– so try to be intentional about rewarding healthy boundaries instead of overwork. If you notice a pattern where an individual is always online and always saying “yes,” instead of jumping to applaud that behavior, ask them if they feel they have the bandwidth for what they’re taking on right now, and how they’re taking time to recharge as well.
Urge employees to take PTO, but also check in regularly.
Markman points out that there are two levels of breaks: your company’s PTO policy, and then microbreaks during the workweek –– and it’s important that we’re urging employees to embrace both. “Doing what you can to talk to people about the importance of taking at least a week off every now and again to really get away is crucial,” he says, “So if employees are hesitant about taking their PTO, sit down with them and help them map out when would be a good time to take time off.” And don’t be afraid to check in regularly and ask what employees are doing to recharge on a daily basis, whether that’s taking walks in between meetings, or declaring a real end to their workday so they can unplug after hours. “You can even mention different ways you’ve been taking breaks in your own life,” Markman adds. “Make employees comfortable with the idea of setting boundaries.”
Help teammates prioritize if they feel they can’t take a break.
Oftentimes, teammates can feel overwhelmed if they have a lot on their plate, and they might feel like they can’t take a break without falling behind. As a manager, make it part of your routine to check in with your direct reports and help them prioritize if they feel this way. “People who are particularly ambitious or good at their jobs end up getting loaded up with additional tasks,” Markman says. “And you may not have noticed how overloaded they’ve gotten.” To course correct, use your next 1:1 to ask individuals what they’re working on right now, and what can be put on hold or delegated elsewhere. There might be tasks that could be taken off their plate, or recurring meetings on their calendar that are taking up too much of their time. “Rather than just getting updates on projects as they come, sit down and really look at their entire workload,” he adds. “And do this on a quarterly basis, so that unnecessary tasks don’t build up over time.”
Optimize Your Bedroom for Better Sleep
Finding a routine that sets you up for a restful night of sleep starts with your physical environment.
We know that getting quality sleep can improve our focus, memory, and decision-making, and even help boost our mood. And when it comes to creating a nighttime routine that helps set us up for a restful night of sleep, it’s important to start with our physical environment. After all, the room we sleep in can impact the quality of sleep we get — and how we feel when we wake up.
We asked our Thrive community to share with us the tips that help them turn their bedrooms into an oasis for sleep. Which of these ideas will you try?
Utilize natural light
“One thing that I’ve found makes a difference in my getting a good night’s sleep and waking up effortlessly is a lot of natural light. This helps me stay in sync with the natural rhythms of the sun rising and setting.”
—Lisa Quattlebaum, social impact entrepreneur and consultant
Place your phone outside of the room
“I took a cue from Arianna Huffington, and now I don’t have any devices plugged in my bedroom. I noticed when I plugged them in elsewhere I was falling asleep faster. Now, I wake up on my own now without an alarm. This is an instant game-changer.”
—Kristin Meekhof, author and therapist, Royal Oak, MI
Keep a book on your nightstand
“If you can’t sleep, the worst thing you can do is pick up your phone or iPad. I bought a little reading lamp that is affixed to my headboard and I always have a book on my bedside table. If I wake up and can’t get back to sleep within 15 minutes or so, I’ll turn on the little lamp and read. The light shines only on the book so that the room stays dark and cozy rather than triggering daytime. The other key is not to pick up a page-turner, but to have enough of a distraction from the ‘I only have x number of hours left to sleep’ thoughts that only stress me out and keep me up longer.”
—Adriane David, executive and personal coach, Calgary, AB, Canada
Remove clutter
“Your bedroom is your space for rest and recovery. Having physical clutter on the floors, surfaces and bursting from drawers and closets creates mental clutter. Ensure this area contains only bedroom-related items, not receipts, food, business papers, and whatever else gets dragged in. Do this so that you’re not carrying to bed with you the weight of your life each night.”
—Jolene Monaco, professional organizer, Dallas, TX
Add some greenery
“Bringing in a little bit of the outside in has added a new level of tranquility to my space. And plants are not just nice to look at! They improve air quality, remove particles from the air like dust, mold spores and bacteria; and some plants can filter out formaldehyde and other indoor air pollutants. Even caring for the plants brings a sense of zen to my bedroom, helping me fall asleep and wake up in a more positive mental state.”
—Glenn Paradise, founder of Dēp Slēpwear, Boston, MA
Use aromatherapy
“My favorite method to enhance the quality of my sleep is to create a spa-like atmosphere in my room. The main item I use is an aromatherapy diffuser with lavender oil, in addition to an aromatherapy-scented sleep mask.”
—Karisa Karmali, personal trainer and nutrition coach, Ontario, Canada
Add a calming lamp
“Every night as I get ready to tuck into bed, I turn on my Himalayan salt lamp on the bedside table. The dim red glow of the light immediately relaxes my mind and helps me fall asleep.”
—Kate MacLean, PR manager, Vancouver, B.C., Canada
Keep your bedding and decor simple
“I’m a feng shui junkie and very particular about getting rid of distracting items in my bedroom, like mirrors and a TV. I love the feeling of being in a luxurious hotel, so my bedding is simple and elegant, layered with textured pillows and throws. I have a few beautiful pieces of art that both soothe and inspire me and a number of candles to keep the vibe calming and spa-like.”
—Lisa Quattlebaum, social impact entrepreneur and consultant
Limit blue light
“For better sleep and ease of falling asleep, I turn off or block all LED lights, no matter what color they are. Shorter wavelength blue or green lights impede secretion of melatonin, a sleep-inducing hormone. While red light is better, it’s still annoying. Total darkness is natural and optimal.”
—Patricia Bonnard, life coach, Glen Echo, MD
Adjust the room temperature
“I made my bedroom dark, quiet, and relaxing — and also I make sure it’s not too warm or too cold. To achieve this, I added a closet along the noisiest wall of the room for insulation from sound, covered the windows with extra bedding, and put some flowers and fresh cut plants around the room.”
—Sara Leandro, health coach, Wolfsburg, Germany
Try These Instant Stress-Relievers to Reset Your Mind When You’re Overwhelmed
Building a pause into an overwhelming day can help you slow down, reset, and recharge.
It only takes about a minute or two to course correct from stress. Small moments of mindfulness — like looking at a calming photo, or listening to a relaxing song — can help our brains recharge. And when we spend our days racing through our to-do lists and shuttling from task to task, taking a moment to pause can be critical for our mental health, creativity, and productivity.
We asked our Thrive community for the small ways they reset when they feel stressed out, and we were so inspired by their unique tips for building a meaningful pause into even the busiest of days. Which of these tricks will you try the next time you’re stressed?
Try a one-minute meditation
“I use transitions in my workday for a brief one-minute meditation to reset. I carve out this moment whenever I can — before a meeting or conference call, after tackling my emails, or even when I go to the restroom. It reminds me to calm down, and breathe.”
—Bob Watts, life coach and realtor, St. Petersburg, FL
Take your lunch break
“When I feel overwhelmed, I try to go to a nearby sushi place for lunch. I sit by myself and read while I eat. When I get back to work, I’m in a totally different mood. I can feel it when I’m driving back. I’m not sure if the magic is in the sushi or just in getting out of the office, but it works every time.”
—Cristiane Breining, publications and content manager, Princeton, NJ
Reflect on a funny memory
“When I feel unsettled, I try to remember a moment that made me feel great — maybe something my cat did, or a funny prank — and my mood changes back to happy instantly. Looking for humor in every situation helps me calm down. Lighten up and the world lightens up around you.”
—Sandy MacGillivray, archaeologist, Athens, GR
Pet a dog
“I like to take a pause by sitting down on the floor and rubbing my dog’s belly. When she is getting her belly rub, she cares about nothing else in the world. She’s so in the present, and watching that sense of peace immediately calms me down.”
—Shirell A. Gross, Esq., entrepreneur, Westwood, NJ
Write an “It’s done” list
“When I’m stressed, I take a few minutes to write my ‘It’s done’ list. It’s the opposite of a to-do list, and it includes small things, like driving my kid to soccer practice to completing a proposal for a client. I take a few minutes to write down what I’ve accomplished that day, and focus on each one for 30 seconds. I find that holding onto what you have done helps to calm the mind, and can create a positive surge in dopamine in response to the stress hormone cortisol.”
—Jackie Ghedine, life and business coach, New York, NY
Hum a relaxing song
“Humming is my go to stress-reliever. When I was pregnant, I sang each of them a personal song. When they stress me out, I hum their song, and it dissolves the stress and lets me move forward. For all other stress, I have a different calming tune, ‘Ode to Joy.’”
—Renee Tarantowski Baude, freelancer, Mundelein, IL
Pause to say thank you
“To press reset on stress, I tap into gratitude. I ask for what I need, and then appreciate the support that sparks. And I say that out loud, too. I find that thanking someone for the person they are upgrades gratitude instantly.”
—Helen Hanison, executive coach, London, UK
Focus on your favorite hobby
“I have recently started taking art courses, and I find them motivating and relaxing. To reset my mindset during stressful times, I take my phone to a small conference room and watch a quick YouTube video about an art technique I am learning. If I have enough time, I may scroll through my photos on my phone to find my next art project. It helps me refocus and free my mind to concentrate on my next task.”
—D.L.H., legal director, Paris, France
Snap a photo
“I love to take photos. It puts me in a mindset of relaxation, and helps me focus on things that provide me a sense of calm and pleasure. Nature has always been my best healer.”
—Simone Susanne Kussatz, art reviewer, Los Angeles, CA
Daydream
“I imagine the warm sun across my shoulders spreading relaxation, and then visualize myself under the sea, surrounded by colorful coral in a gentle current as the fish dance around me. It’s a quick mental reset, as I’m also a scuba diver!”
—Jon Baker, business coach, Dorset, UK
Take a doodle break
“My go-to stress reset is to doodle for five minutes. I do this as a tech-free break at my desk or before I go to bed to allow me to free my mind. It lets me slow down and truly be in the moment while I process ideas and emotions. My doodle break is a built-in pause that lets me connect to my creativity, and return to my next task with greater calm and clarity.”
—Melissa Lloyd, founder, Nova Scotia, Canada
Think of one thing you’re grateful for
“To reset on a busy day, I express gratitude. For example, I’ll say, ‘I’m so grateful for the chance to write this feature. I’m so grateful to be able to earn a living doing what I love.’ Expressing gratitude helps me relieve stress instantly.”
—Susan McCorkindale, TEDx speaker and author, Warrenton, VA
Listen to a song you love
“To reset from a busy day, I listen to hip hop or rap music, get outside for a few minutes, and make a cup of soothing tea. These few things help clear my mind and refresh my soul.”
—Tricia Sciortino, CEO, Charlotte, NC
Draw the place where you feel tension
“I sit and feel the stress. I pinpoint where it is happening in my body, and sometimes, I draw a stick person and label what is happening. I give it a color, and I describe the emotion. This not only allows me to experience and process the emotion in the moment, but it also pulls me back into the present, and away from overthinking.”
—Vikki Louise, anxiety coach, Manchester, UK
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What to Do Right Before Bed for a Better Night’s Sleep
Science tells us that our evening routines can help us clear our minds and set us up for a good sleep. Try these tonight.
Nighttime routines have become a staple in our conversations around well-being, and for very good reason: Science tells us that the small steps we take before bed hold the power to determine how we sleep during the night, and how we feel when we wake up in the morning. In the Smarter Living section of the New York Times, Thrive’s founder and CEO Arianna Huffington wrote about one of her favorite nighttime Microsteps: picking “a time at night when you turn off your devices — and gently escorting them out of your bedroom.”
(It’s worth noting that a great night’s sleep can start with our morning routine, which is why Shelly Ibach, Thrive’s Sleep Editor-at-Large and President and CEO of Sleep Number, recommends setting a goal to make our bed each morning. “People who make their bed daily get better, more restful sleep and even get up earlier, our research shows,” she says.)
We asked our Thrive community for the one thing they do before their heads hit the pillow at night, and how it helps them get a good night’s sleep. Try out some of these creative tips tonight.
Write down five good things
“I like to reflect on five journal prompts at the end of each day — and doing so has become a part of my nightly routine. The five topics are: a daily highlight, someone who helped me that day, someone whom I helped, something I learned, and gratitude. I record my responses before I go to bed, and it helps me recognize all of the good in my life.”
—Christopher Hronek, software engineer, Fairfax, VA
Spritz lavender into the air
“I spritz the air with a lavender essential oil spray, and I breathe deeply to let the day fall away. It’s a small but essential step that helps me transition to rest.”
—Allison Lane, communications director, Annapolis, MD
Repeat a bedtime mantra
“Once I’m in bed, I try reciting a relaxing mantra, such as, ‘Nowhere to go, nothing to do, time to rest.’ I repeat it in my mind while I focus on my breathing. The simple action helps relax me.”
—Beverly Landais, coach, Kent, UK
Reframe negative thoughts from the day
“Before bed, I take out my journal and write down anything that did not go as I’d hoped that day. Then, I write an alternative ending, which helps me visualize a different outcome, and calms my mind. The thoughts we take to bed with us can impact how we sleep! I also listen to a guided meditation to connect to my thoughts, which helps me reframe.”
—Cynthia Dalagelis, chief marketing officer, New York, NY
Use your phone’s “Bedtime” feature
“I use a feature on my iPhone called ‘Bedtime.’ I set the time I want to go to bed and the time to get up — which are 10 p.m. and 5 a.m. Half an hour before bedtime, it gives me notice that it’s time to start my bedtime routine, and at the same time, it silences all calls and notifications, and dims the screen. It instantly relaxes me, and gets my mind ready for bed.”
—Christine Hourd, coach, Calgary, Alberta, CA
Slip on an eye mask and ear plugs
“I always tuck my younger children into bed at a decent hour so that I have time to unwind before going to sleep. Then I make a cup of tea, and do some gratitude journaling. If my teens are still awake, I put on my eye mask and plug in my ear plugs, which fills the room with silence and helps me fall asleep.”
—Rachel Denning, blogger, Atlanta, GA
Try a breathing exercise
“I do a breathing exercise before I go to sleep. I breathe in and out to a four-six count while lying down with my eyes closed. Before long, I am waking up in the morning!”
—Natalie Bonfig, writer and speaker, St. Paul, MN
Light a scented candle
“When it’s time for bed, I light a scented candle on my dresser, and clear the space on either side of the bed so it feels more inviting, and not just a refuge from clutter! I start playing a guided meditation on my phone, and as it starts, I blow out the candle and climb into bed, completely ready to close the day.”
—Tanya Basu, client services manager, Manchester, UK
Calm your body with essential oils
“I rub an essential oil onto the bottom of my feet. The blend I use is a calming and grounding blend with palo santo, clary sage, jatamansi, frankincense, and vetiver made by an Ayurvedic friend, but there are so many types that would work, including lavender, which is said to help promote rest. The ritual signals to my brain that it’s time to sleep, and the properties of the oil help me sleep better, too.”
—Tracy Kennedy, coach and consultant, Los Angeles, CA
Keep your TV out of the bedroom
“I used to love watching TV in bed, but after suffering from insomnia for years, I decided to try taking my television out of my room, and keep it in my den. I am now able to sleep better than I have in a decade. This small tweak made a serious difference!”
—Jo Ann, e-commerce consultant, Atlanta, GA
Try “left nostril breathing”
“After putting my phone on do not disturb mode and stretching, I initiate ‘left nostril breathing,’ a technique that relaxes the mind and the body by calming the nervous system. I do this until I fall asleep, while thinking of an empowering mantra. It works like a charm, and I wake up in a better mood.”
—Lissette LaRue, psychotherapist and coach, Gales Ferry, CT
Carve out a downtime window
“I give myself a two-hour window of downtime before sleep. My phone is on do not disturb mode, the lights are out, and I relax so that sleep comes easier.”
—Karen Swim, public relations, Shelby Township, MI
Say a prayer of gratitude
“Every night, I thank God for the day and for my life. I put my head on my pillow with gratitude in my heart for the myriad of tiny, simple miracles and blessings – both the good and the difficult – that have made up this unique day in my life. The focus on gratitude and recognition of a higher power ends my day on a peaceful note, and helps me fall asleep.”
—Laura Duff, executive search recruiter, Dallas, TX
Set a bedtime alarm
“I set a nighttime alarm! It reminds me to turn off all screens, and get into bed to read. It helps me to unwind and fall asleep in a peaceful way.”
—Kimberly Barach, consultant, Union, KY
Count backwards from 50
“Once I’m in bed, if my mind is racing, I start counting backward from fifty. Sometimes I have to do that multiple times to turn off my monkey brain. Eventually, my brain calms down and I fall into a restful sleep!”
—Maia Haag, president of I See Me! Personalized Books, Minneapolis, MN
Listen to the sound of your own voice
“There are few things more powerful than listening to your own voice. I record positive affirmations, and at night, I make it a point to listen to them while sipping lemon ginger tea before bed. There are times when I fall asleep listening to my words and allow them to escort me into a restful sleep.”
—Dr. Gail Hayes, executive leadership coach, Mebane, NC
Write down one empowering word
“Before switching off the lights, I write down one word — either one that helps me reflect on the day behind me, or prepares me for the following day. I make sure that I have a pen and paper next to my bed each night. Afterward, I take a deep breath, shut the lights, and exhale twice. The ritual helps me fall into a deep sleep.”
—Denis de Schrevel, luxury hotel general manager, Brussels, Belgium
Set a dream intention
“I focus my mind on a topic about which I’d like to dream. By setting an intention to dream about a particular topic, I plant a seed for that thought to grow into a dream and help me understand it better. I’ve experienced lots of learning and wonder from this simple bedtime habit.”
—Whitney Ho
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The Most Fascinating Thing That Happens in Your Brain While You’re Sleeping
It’s directly connected to your mental health.
Our decisions shape our days, our lives, and who we are. It’s estimated that we make about 35,000 decisions a day. And it’s safe to say we all want to make the best decisions possible for ourselves, our loved ones, our health, our careers — indeed, for every aspect of our lives.
So, what if there was a way to help ourselves make better decisions — in ways that improve our physical health, mental health, and our ability to live a more productive and fulfilling life?
There is a way: prioritizing sleep.
To understand why sleep is such a powerful driver of better decisions, we need to look to the brain. In our culture, we often think of sleep as empty or idle time. But in fact sleep is a period of extraordinary and meaningful activity for the brain. Recently, researchers have even discovered that sleep acts as a sort of “flushing out” system for the brain, clearing out harmful waste proteins that build up between its cells — a process that may reduce the risk of Alzheimer’s and other brain diseases.
One particular stage of sleep called deep sleep, or slow wave sleep, is critical for bringing your serotonin levels back to normal, which impacts your decision-making and helps to better manage your stress response in the moment. Neuromodulators like serotonin, dopamine, and others have a significant impact on our ability to effectively manage our emotions and make good decisions. With a good night’s sleep — particularly deep sleep — we wake up in the morning with high levels of serotonin. This is why the morning is such a great time to make your most difficult decisions.
However, if you don’t get good quality deep sleep, you’re likely to wake up in the morning with lower levels of serotonin, which is associated with more risk-averse behaviors and decision-making based out of fear. This can significantly impact our ability to be high performers; if you’re always gravitating toward the status quo, it’s going to be much harder to be creative and innovative.
When we can’t bring our best selves to work and make critical, in-the-moment decisions for our team, it can impact our confidence, our connection with others and our ability to effectively manage our stress. It can even have a long-term impact on our mental well-being. Even one night of no sleep is enough to alter what is called the brain’s “salience network,” the region associated with decision-making.
To get a good night’s sleep requires good sleep hygiene. Allow about a half hour to prepare for a good night’s rest. This could be in the form of taking a warm shower, avoiding bright light (which will delay sleep onset), not consuming alcohol and caffeine close to sleep onset, etc. If you regularly wake up in the morning feeling tired, it might be a symptom of sleep apnea. If this is the case, it is advisable to speak to your physician, who might prescribe an overnight stay at a sleep clinic. Another common question is, how many hours of sleep do we need? There are indeed individual differences, but the rough rule of thumb is to get five sleep cycles of 90 minutes each, which translates to 7.5 hours of sleep.
So if you want to make better decisions, rise to a higher level of performance, and take care of your brain, commit to getting the sleep you need, every night. Your morning self — recharged, refreshed and ready to take on the biggest challenges and most important decisions — will thank you.
This content is informational and educational, and it does not replace medical advice, diagnosis or treatment from a health professional. We encourage you to speak with your health-care provider about your individual needs, or visit NAMI for more information.
Read more of our mental health coverage here.
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7 Practical Strategies for Managing Anxiety at Work
In our hyper-competitive, “always on” work culture, prioritizing mental well-being is more important than ever.
People who are employed full-time spend most of their waking hours at work. With hyper-competitive work environments, increasing student debt, and a drive towards perfectionism, it’s no wonder that workers frequently experience anxiety at work. Good news: First, you’re not alone: In fact, about a third of people will have symptoms severe enough to meet criteria for an anxiety disorder at some point in their lives. That means even more people experience anxiety (feelings of nervousness, worry, unease) during the work day. Second, remember that anxiety is a normal part of emotional life. That said, when anxiety is holding you back or causing significant distress, it’s helpful to have some coping skills handy to help you weather the storm of emotions that come with a tough day.
Here, two Columbia University psychiatrists offer seven practical tips you can use to manage anxiety at work.
1. Sleep more, worry less
Around one-third of adults in the United States do not get enough sleep. You’ve probably heard that sleep is important for memory and cognition, which is why people remind kids to get a good night’s rest before a test. You may have also heard that sleepy drivers are as bad as drunk drivers, which demonstrates the importance of sleep in motor performance and judgment. However, many people forget that restorative sleep is critical for optimal emotional performance and resilience. That’s where we get the phrase: “someone woke up on the wrong side of the bed.” Most people need seven to eight hours of sleep per night. Thrive Global’s sleep page has more information and tips to improve your sleep. With our patients, our three favorite recommendations are:
Create a bedtime routine to decompress prior to bedtime.
Use sleep masks, earplugs, and/or white noise machines to minimize disruptions to sleep.
Turn off your phone and all sound and light notifications or use software to eliminate blue light from your screens at certain hours.
These simple tips will help you your mind to truly rest and repair from the day.
2. Decaf to decompress
Caffeine is the world’s most commonly consumed mind-altering drug. Like many, we drink coffee daily and enjoy the boost that it gives during the work day (especially in the mornings!). But, like any other substance, dosing matters. Many people fall into a problematic cycle of using caffeine to boost energy even late into the day. Too much caffeine can lead to spikes in your anxiety and worry at work. Having caffeine later in the day can negatively impact the quality of your sleep, hurting your productivity the next day and leading to more anxiety. Try to limit your daily coffee (or caffeinated tea consumption) to at most two (Starbucks tall-sized) cups per day, and switch to decaf if you need a pick-me-up after 3 p.m.
3. Productive procrastination
Do you ever find yourself staring down an important task, not knowing where to start and feeling stuck? The accumulation of tasks is a common cause of workplace anxiety. If you then get paralyzed, other tasks begin to pile up and you find yourself falling behind, causing even more anxiety. If this happens to you, try switching up your order of operations and do the easiest (even mindless) tasks on your list first. This “productive procrastination” will give you a needed sense of accomplishment and build up momentum you can carry over to your bigger tasks. Feeling productive even at a few small tasks will give you peace of mind and boost your mood, helping to alleviate anxiety.
4. Use noise cancelling headphones to block out distractions
These days, most people work in settings with open floor layouts. While this design enhances connectivity, it also brings with it distractions galore. Frequent interruptions, especially when working towards meeting a deadline, can impair productivity and raise anxiety levels. Noise-cancelling headphones are an easy way to block distractions that most workers can use (I’m using a pair as I write this). Simply having the headphones on will signal to others that you’re busy and make them think twice before interrupting your flow. Try soothing music without words, like jazz or classical so that the lyrics don’t interfere with your focus. Or if you prefer, simply enjoy the silence provided by the noise cancellation.
5. Take a break to find your center.
If you’re feeling panicky or overwhelmed with anxiety, it may be time for a break to regain perspective. First, try taking a short walk or drinking a glass of water. If those don’t work, try an audio guide. There are three different types of audio guides we like: guided imagery, mindfulness, and progressive muscle relaxation. The premise is to have a soothing human voice refocus your attention and help you calm down. They have all been proven to reduce stress and anxiety. There are numerous apps for this (check out a few we recommend here), and most of them have free exercises you can try. You can also find links just by searching Google or Youtube. By reducing the stress hormones associated with the fight or flight response, relaxation may even help boost your brain’s memory.
6. Review your goals, all of them
Anxiety may be a sign that you’re not working on the right things. Review your goals, both personal and professional. Then, compare your goals with your to-do list. A large disconnect may be a sign that you aren’t moving in the right direction. Your to-do list shouldn’t be limited to discrete work-oriented tasks to be checked off and just get you through the day. As you are making your list, ask yourself if your to-do items are leading you towards accomplishing your broader personal and professional goals. If they are not helping you lead the type of life you want to lead, it may be time to start course correcting. For example, if you have a personal goal of being physically fit or running a marathon, and exercise is not anywhere on your calendar or to-do list, try to add in one workout per week to start making your week look like the life you want.
7. Talking to someone, anyone
Finally, talking to someone about whatever is on your mind can help relieve symptoms of anxiety. You don’t have to speak to a therapist to get the benefit of human connection and communication. Whether you are speaking with a close friend, partner, or co-worker, talking to another human being allows us to process our own thoughts and feelings while getting support from others. Other people can provide a fresh perspective on our anxiety and help “check the facts” to bring worries that have gotten out of hand back down to size. At the risk of sounding old fashioned, try to make these conversations in person. If that’s not possible, go for a video call or phone call. Texting is a great communication tool, but it won’t give you the same emotional connection to another person that hearing their voice will.
When to talk to a professional?
Anxiety is a common part of work and life, and we hope these tips will help you manage your worry in a healthy way. However, if your worries are excessive and persistent or accompanied with debilitating physical symptoms (heart racing, sweats, stomach upset), they may leave you feeling physically and emotionally exhausted. If you feel anxiety symptoms are significantly impeding your ability to function at work or at home, you may have an anxiety disorder. Don’t feel you need to suffer in silence: Reach out to a mental health professional to discuss your symptoms and the potential role of therapy and/or medications to help you with your anxiety. The good news is treatment for anxiety disorders in general is highly effective, and the tools you learn will last a lifetime.
This article originally appeared on mantrahealth.com
This content is informational and educational, and it does not replace medical advice, diagnosis or treatment from a health professional. We encourage you to speak with your health-care provider about your individual needs, or visit NAMI for more information.
Read more of our mental health coverage here.
3 People Share Their Signs of Over Stress and Solutions for Bouncing Back
Developing greater self-awareness about our personal stressors is key to safeguarding mental well-being.
Self-awareness is key to managing your stress. That’s because familiarizing yourself with your own top pressures and pain points — and recognizing your signs of overstress and depletion — can help you create small, everyday solutions that keep your mental batteries charged.
We asked members of the Thrive community to share their biggest stressors, their personal signs that their mental batteries are depleted, and their small everyday solutions for boosting mental well-being.
When fun things start to feel like a chore, refresh your perspective
“My biggest stressors are usually when my personal life and work life both become very busy, and require me to make big decisions that affect others. When both parts of my life require me to be at the top of my game at all times, I can become overloaded. I can tell when this is happening because I close myself off to new ideas, and start to get short with family, friends, and colleagues. When I am doing something that should be fun, and it instead feels like a chore, I know I need to step back and get some perspective. When I become aware of these signs, I say no to putting anything else on my plate, breathe, and try to remember why I do what I do, and focus on what really matters. Yoga helps, too!”
—Erin Alberte, senior recruiter, Milwaukee, WI
When you’re becoming too much of a people pleaser, schedule time for yourself
“My biggest stressors come from being a people pleaser. I start to feel fatigued, lack desire, and don’t sleep as well. I’ve learned that ‘no’ is a complete sentence, and I need to prioritize my needs first. Saying yes too much makes your to-do list impossible to tackle. I block off time to do something I enjoy, which could be sitting in a coffee shop without my smartphone, or watching and listening to a sporting event and staying off social media.”
—Michael Levitt, boundaries and burnout coach, Toronto, Ontario, Canada
When you feel alone, find yourself through meditation and honest reflection
“I felt like I had become a robot — I was in survival mode. I had suddenly become a single dad, while working on my new career, all with no support. When my kids were home, it was heaven. When the kids were away it was hell, and the alcohol helped take me there. Alcohol was an escape for me. It helped me fall asleep as it numbed my mind. The flip side, though, was that the sleep was never solid, so I was tired during the day, and weak at night when I would turn to alcohol once again. This was a vicious cycle. It was only when I became strong enough and found the guts to be honest with who I really was, through meditation and me time, that I made a change and got back on the right track!”
—Craig Dubecki, author, speaker, musician, and contractor, Ontario, Canada
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9 Surprising Signs You’re Reaching the Point of Exhaustion
When we recognize that we're nearly running on empty, we can work towards a solution for recovery, and prevent a crash.
Burnout is more than just a feeling: In fact, the World Health Organization (W.H.O.) recognizes it as an official syndrome stemming from chronic workplace stress. Our always-on culture simply isn’t working: Research has shown that experiencing signs of burnout is becoming a constant across industries. Burnout is characterized by three key factors: “feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and reduced professional efficacy,” according to W.H.O.
Let’s zero in on one of those factors: exhaustion. If you’ve ever experienced it, you know how stressful and taxing it feels to be constantly running on empty. That’s why it’s so crucial to be able to recognize when we’re nearing that point, so we can work toward a solution and prevent hitting a point of no return.
We asked our Thrive community to describe the signs that they were nearing — or had reached — the point of exhaustion in their own lives. Here are some hidden, and often surprising, signs to look out for.
Minor setbacks are overwhelming
“I knew I’d reached the point of exhaustion when everything I touched fell apart, including physical things like my blow dryer and less tangible things, like my son’s baseball schedule. I also knew I was beyond tired, when eight hours of sleep didn’t help. The good news is, I also know I can get through it, not by ‘powering through,’ but by taking some real time to unplug and reset.”
—Tracy Burns, CEO, Boston, MA
Small tasks are hard to focus on
“I know I’ve reached the point of exhaustion when I cannot focus or function. Nothing makes sense and even small tasks seem overwhelming. When this happens, I shut off my computer, and then my phone. I push everything aside until the next day or two, after I’ve cleared my mind.”
—Nazia DeFrank-Aibani, CEO, Lynbrook, NY
Social interactions feel like a chore
“The first thing I notice when I’m overtired is that I start to get resentful about social appointments. Instead of looking forward to them, I crave being in my bed. I also lose patience with the people I love. This is enough to get me to reorganize my time and recreate space for me. I believe if we give 15 minutes a day dedicated to ourselves, we won’t reach this point.”
—Susie Ramroop, mindset coach, London, England
Random physical symptoms appear
“Years ago, I had an anxiety attack at work in front of a few team members that I managed. I was flat out burned out, exhausted and overwhelmed. I had been ignoring all the warning signs: irritability, fatigue, lack of interest in anything, digestive issues, body pain, acne — you name it. I just patched it up and told myself to keep going and go to even harder. The anxiety attack was a frightening wake-up call that I am thankful for. At the time, I felt like a failure. I’ve had to learn over the years to shift my mindset, set boundaries and to listen to the warning signs instead of ignoring them.”
—Jenny Dempsey, customer experience, San Diego, CA
You feel anxious and apathetic
“When I reach the point of exhaustion, I get incredibly anxious, and feel apathetic about life. I start to question my work, my abilities, if I’m a good mom, and want to crawl into a hole. That’s when I know I need a mental health break. I will switch off my laptop, phone, and be with my family in nature. It’s a time for me to nurture myself without the demands of social media and work.”
—Kathy Haan, business coach and blogger, Denver, IA
You become less aware of your body
“I knew I was reaching exhaustion when I started finding bruises but couldn’t remember how I got them. I was bumping into things and generally was more clumsy and completely unaware of my body. I dropped things more frequently and stubbed my toes every morning on the same dresser. Now when I start noticing these patterns I know it’s time to take a break and reflect.”
—Devon Grilly, career coach, Boston, MA
You disconnect with nature entirely
“I realized I’d reached the point of exhaustion when I didn’t know how long it had been since I’d been outside. I was a full-time remote writer and started the day and ended it doing work at home. I knew I had to make a shift to include nature and exercise outdoors.”
—Stephanie Thoma, networking strategist, San Francisco, CA
You stop contributing to conversations
“Although I’m introverted at heart, I’m very extroverted and open with my loved ones. I know I’ve hit the wall of exhaustion when I don’t want to contribute to conversations with them. Even if it’s venting about what’s causing me exhaustion, I find myself choosing to stay quiet. Leaning on them for support brings me closer to them so when I don’t have the physical or mental energy to do that, this is when I know I need to recenter.”
—Melissa Muncy, content marketing, San Francisco, CA
You lose patience with others — and yourself
“I know I’m exhausted when I lose my patience easily while communicating with my kids; when I feel less accomplished even if I felt I was busy the entire day; when I feel I’m not good enough, and struggle with low self-worth.”
—Angela LY Tan, visual artist, Singapore
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3 Unexpected Ways to Take a Break From Work
These science-backed tips will inspire you to stop counting down to your next big vacation.
Taking a break from work is vital — especially in periods of high stress — but it can also feel impracticable when we’re working toward a big goal at the office. But whether you’re heads down on a new project or striving to meet a tight deadline, incorporating a break into your day is beneficial for your productivity, creativity, and overall well-being. While small rituals, like meditating or journaling, can help create space for mindfulness in your day, it’s OK to need a more definitive pause, like making your morning entirely tech-free — and research actually encourages us to do so. Here are three science-backed ways to take a break from your work.
Take a mindful walk
Incorporating a daily intentional walk into your routine can help you separate yourself from daily stresses, re-focus your efforts, and even prompt your brain to think in different ways. And how you choose to take that walk is up to you. While science shows there are benefits to spending that time in nature, taking advantage of your surroundings can work in any setting, even if you live in a metropolitan city. Whether you’re walking for ten minutes or half an hour, the idea is to break away from your work — so save your emails for when you get back.
Embrace alone time
Whether you’re an introvert or an extrovert, it’s important to spend some time alone, and new research suggests that doing so can help your brain feel truly relaxed. Although surrounding yourself with loved ones can provoke feelings of joy, experts say that occasionally doing an activity solo can be the most optimal way for your mind to rest. Alone time can sometimes feel uncomfortable, especially when we’re surrounded by colleagues all day, but it’s important to carve out some time to yourself, whether you choose to curl up with your favorite book, or sit down at a nearby cafe after work.
Set boundaries with technology
Carving out a consistent block of time to separate ourselves from your devices can help you part from your workday, and come back to your projects feeling relaxed and recharged. Research suggests that excessive screen time can lead to symptoms of anxiety and burnout, and by carving out time each day to consciously unplug, we can better focus on the things that provide meaning outside of work — like our hobbies and our relationships. Try adopting a tech-free morning ritual, or taking an hour to power down and reset before bed. You’ll be surprised with your renewed sense of creativity and focus when you get back to work.
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