Feeling like a fried egg? You’re not alone. The pressure cooker of modern work life has left many of us feeling burnt out and overwhelmed. In fact, a study by Gallup found that 76% of employees experience burnout at least sometimes, and 28% report feeling burned out “very often” or “always”. According to a 2021 study in the Journal of Affective Disorders, individuals experiencing chronic work-related stress are 2.6 times more likely to develop clinical depression or anxiety.
In the US alone, The American Institute of Stress reports that 83% of workers suffer from work-related stress, with nearly 25% saying their job is the number one stressor in their lives.
This isn’t just stress; it’s often work-related Post-Traumatic Stress Disorder (PTSD) in disguise.
Having a bad manager or a toxic workplace environment doesn’t end once you leave that job – often, learned anxieties and stress responses stay with a person throughout their career.
But the good news is, you can turn things around.
If you’ve been in a meeting with our founder, Angela Arnold, you may have seen an Oura ring on her hand. This smart sleep and activity tracker is designed to
“I use it as a stress nanny – I tend to overwork myself and push too hard, which then leads to me getting sick (my body forcing me to rest). With my Oura ring, I can monitor my vital signs like heart rate and temperature. It can tell me when to take my foot off the gas, even if I’m being stubborn.”
Spot the Signs
Are You at Risk? Before we get into the solutions, let’s identify the red flags.
- Feeling constantly overwhelmed?
- Experiencing physical symptoms like headaches or insomnia?
- Finding it hard to focus or concentrate?
These could be signs of work-related anxiety or PTSD. Other common indicators include emotional ups and downs, avoidance behaviors, and a general sense of detachment. According to the National Institute of Mental Health, these symptoms affect millions worldwide, with 7-8% of the population experiencing PTSD at some point in their lives. YOU’RE NOT ALONE IN THIS Battle.
Your Mental Health Matters
The first step to recovery is acknowledging that you’re struggling. It’s a sign of strength, not weakness. According to the American Psychological Association, 60-70% of people who seek help for mental health issues show significant improvement.
Talk about it!
Sharing your feelings with a trusted teammate, family member, or therapist can provide immense relief.
One of our marketing specialists had a lot of anxiety around performance reviews. In a past workplace, he was given no feedback throughout the quarter and then had a list of issues and errors sprung on him during his quarterly review. He learned that performance reviews were places where bad feedback happened and he felt attacked and off-guard.
He shared his anxieties with his manager at Arnold, and we worked with him to establish a regular feedback pattern throughout the workweek, so that he always knew how he was performing. Performance reviews became a place for him to discuss his own evaluation of his performance and where he wanted to go in his career. Pre-meeting jitters, no more!
Set boundaries
Establishing clear work-life boundaries is crucial. A study published in the Journal of Occupational Health Psychology found that employees with strong work-life boundaries experience 26% lower stress levels.
Here at Arnold, we have a pretty strict “no after-hours or weekend work” policy. If a team member is working at odd hours (due to childcare or other life demands), we set the expectation that the receiving party does not need to answer back until they are back in the office during normal business hours.
Please seek professional help!
If symptoms persist, consulting a mental health professional can provide the tools and support needed to overcome work-related PTSD.
Reclaim Your Work-Life Balance
Rebuilding your life outside of work is essential for recovery. Studies published in the Journal of Social and Clinical Psychology by Thomas E. Joiner have shown that individuals with strong social connections and engaging hobbies are 50% more resilient to stress. Here are some tips:
Unplug
Taking regular breaks from technology can help you recharge and reduce mental fatigue. We’re fans of this 5-minute Stretches to Do At Work video: https://www.youtube.com/watch?v=a9WC_eLmP30
Connect
Spending quality time with loved ones can provide emotional support and a sense of belonging. Human connection is in the top 3 longevity [modalities] according to Peter Attia, MD. (The others shouldn’t be a surprise… sleep and exercise!)
Learn to say no
Prioritizing your time and energy is crucial for preventing burnout. Our top tip: turn off work email notifications on your phone- you’ll be amazed at how much less you’re picking up your phone to respond to an email while you’re prepping lunch or participating in a meeting.
Set realistic goals
Avoiding overcommitting yourself can help manage stress levels. We plan our work in 2-week “sprints” (borrowed from software development teams). During this Sprint Planning, we estimate how much time we’ll need for tasks and can forecast how much work we have on our plates. If someone is overloaded with work, we can easily re-allocate to another team member during this Planning meeting.
Find a hobby
Avoiding overcommitting yourself can help manage stress levels. We plan our work in 2-week “sprints” (borrowed from software development teams). During this Sprint Planning, we estimate how much time we’ll need for tasks and can forecast how much work we have on our plates. If someone is overloaded with work, we can easily re-allocate to another team member during this Planning meeting.
Remember, recovery takes time. Be patient with yourself and celebrate small victories along the way. You deserve a healthy and fulfilling work-life balance.
And are you a business owner? Put your employees first! Read more on our blog.