Workplace Stress and Burnout

Are you feeling constantly overwhelmed and out of control at work?

Do you dread waking up in the morning to another work day? Do you get the Sunday blues and feel down or depressed the night before the workweek starts? Maybe you are noticing yourself forgetting things and double booking yourself for appointments. You may be constantly procrastinating on projects and then feeling guilty and ashamed for letting things accumulate until the last minute. You may be avoiding certain people at work because the relationships are so tense and uncomfortable.

You may be giving everything you have just to keep up with work and have very little left at the end of the day for your family, friends, and yourself.

If you are noticing these signs and symptoms, you may be experiencing unhealthy levels of job stress and symptoms of burnout.

“There is no way to repress pleasure and expect liberation, satisfaction, or joy.”

Adrienne Maree Brwon

Stress at work is one of the most common and biggest stressors in American’s lives. If you are feeling stressed at work, you are not alone. According to the American Institute of Stress, 80% of American workers experience work-related stress and 50% report that they need help in managing the stress better. Workplace stress and burnout can affect your personal life by bleeding into your relationships with friends and family, disturbing your sleep, and negatively impacting your mental and physical health. The Center for Workplace Mental Health reported that workplace stress causes over 120,000 deaths per year.

If you have tried to manage stress and burnout on your own but did not have lasting success, we can help. Our compassionate therapists can help you identify the causes of your stress, learn skills to manage burnout, rebuild your confidence in the workplace, and restore work-life balance so that you are thriving as a professional.

Below are some common symptoms of work-related stress and burnout that shows up in different areas of your life:

Behavioral Signs

Perfectionism and being overly self-critical
Procrastination
Self-sabotaging behaviors
Workaholism and being the over-functioner
Difficulty following through on tasks and projects
Forgetfulness or memory difficulties (e.g., forgetting your keys, walking into a room and forgetting why you are there, double booking appointments, etc.)
People-pleasing behaviors
Lack of boundaries, feeling like you cannot say “no”
Taking on more and more responsibilities
Depending on stimulants like caffeine to perform
Poor work/life balance
Taking more sick time or vacation time
Arriving to work late more often
Unable to relax even when you are not working
Racing thoughts and obsessive thoughts about work
Using instant gratifications such as TV, food, substances, and shopping to cope
Low productivity and achievement

Emotional Signs

Imposter syndrome
Feelings of loneliness at work
Feelings of dread going to work
Fear and uncertainty about your job security or your reputation
Fatigue and exhaustion
Feeling tearful, sensitive, angry, irritable, cynical, or resentful
Low motivation and apathy
Low self-esteem
Lost of confidence in or loyalty to the organization
Feeling helpless, hopeless, or powerless to make changes
Symptoms of depression
Symptoms of anxiety
Symptoms of trauma
Symptoms of obsessive-compulsive disorder

Physical Signs

Muscle tension
Shortness of breath
Weight loss or weight gain
Headaches
Heart palpitations
Sleep difficulties (troubles falling asleep, staying asleep, or waking up tired)
Gastrointestinal problems

Relational Signs

Not being present with your friends and family
Not able to enjoy the things that you used to find pleasurable
Increased irritability and conflicts with your partner and/or children
Withdrawing from social events
Needing more and more alone time
Talking about work to your partner, friends and family all the time
Forgetting important dates, events, and commitments
Not attending to your partner, children, and friends’ needs
Stepping away during family gatherings and vacations to work
Decreased libido
Your partner, friends, and family have noticed significant changes in your mood and emotional availability

If left unattended and untreated, job stress and burnout can cause long-term harm including:

Substance use and abuse
Decreased immune functioning
Heart disease
Musculoskeletal disorders
High blood pressure
Type II diabetes
Damage to key brains structures can lead to reduced abilities to cope with stress
Chronic anxiety and depression
Post-traumatic stress disorder (PTSD)

Some of the common causes of work-related stress and burnout include:

Heavy workloads
Working long hours
Tight deadlines
Workplace harassment and bullying
Workplace discrimination and bias
Job insecurity
A lack of sense of belonging
A lack of representation of people who share your identities in your peers and leadership
Cut-throat competitiveness
The organization lacks clear systems or policies
Lack of clarity in expectations for performance
Favoritism and nepotism
Professions where there are direct or vicarious trauma (e.g., first responders, ER doctors, firefighters, therapists, etc.)
Difficult relationships or conflicts with co-workers, supervisors, or supervises
Lack of sense of trust from your supervisor to handle more responsibilities
A mismatch between your values and the values of the organization
A mismatch between your skills, time, energy, and resources with the organization’s expectations
Feeling underpaid or undervalued for what you do
High turnover of employees
Changes in leadership
Lack of supervision and mentorship to support your growth and development
Lack of meaningful recognition for your achievements
Feeling that your work does not have meaningful impact
Lack of opportunities for advancement

Therapy can be a confidential and safe space for you to express and explore your relationship with work. Collaborating closely with a therapist who specializes in workplace stress and burnout can help you assess the risks to your mental and emotional health, explore the causes of your stress, practice effective coping strategies, and identify the next steps that you may want to take in your life and career. These next steps may include:

Rebuild your self-esteem and confidence
Break out of the patterns of overwork, perfectionism, imposter syndrome, or self-sabotaging behaviors
Practice identifying and setting good boundaries
Develop the assertive communication skills to have difficult conversations with your colleagues and supervisors
Identify allies, mentors, support networks, and resources
Advocate for your needs and provide feedback to your organization
Apply for leave of absence due to mental health concerns
Decide when to leave a work environment that is toxic
Explore your career options
Prepare for life transitions if you do decide to leave your job or career

Begin Therapy for Stress and Burnout in Our Seattle Clinic

Chronic workplace stress and burnout do not have to be your daily reality. If you are ready to have more peace, joy, and work/life balance again, we can help. Schedule a free 15-minute phone consultation today to learn more about therapy for stress and burnout. Our skillful therapists can help you establish a healthy relationship with work again. We look forward to connecting with you.

Schedule a Phone Consultation