Feeling Stressed or Burned Out at Work? Try These 5 Practical Steps

Photo Credit by Unsplash - Vitaly Gariev

You’re answering emails, attending meetings and getting things done, but lately, even the small things feel heavier.

Workplace stress can build quietly. You might feel exhausted, less motivated, more irritable or disconnected from work.

When chronic workplace stress isn’t successfully managed, it can contribute to burnout.

If you’re already thinking, “I just need to get through this week,” start small.

Here are five practical things you can try.

1. Name what’s causing the stress

Instead of stopping at “I’m stressed,” try:

“I’m feeling stressed because ______.”

For example:

“I’m feeling stressed because I have three deadlines this week, and I don’t know which one should take priority.”

Getting specific helps turn a vague feeling into something you can examine.

Then ask:

“What part of this can I influence or control right now?”

Maybe you need to clarify priorities, ask for support, move a deadline or accept that something can wait.

2. Change your physical state

Stress doesn’t just occupy your thoughts. You may notice tight shoulders, restlessness, shallow breathing or the urge to keep rushing.

Give your body a change of pace.

Stand up. Stretch. Walk around the office or outside. Roll your shoulders. Put on a song and move. If it feels good, gently shake out your arms and legs.

You’re not trying to magically “shake off” the stress. You’re simply moving instead of staying physically stuck in the same stressful moment.

Even small amounts of physical activity can support your physical and emotional well-being.

3. Slow your breathing

When your thoughts are racing from one task to the next, pause and bring your attention to your breathing.

Take slow, comfortable breaths for a few minutes. Notice where you're holding tension and allow your body to soften.

Controlled breathing has been studied as a simple tool for managing stress and anxiety. It won't remove what's causing the pressure, but it can create a useful pause before you decide how to respond.

Then ask:

“What needs my attention right now?”

4. Decide what actually needs to happen today

When everything feels urgent, stop and sort.

What truly needs to happen today? What can wait? What can be delegated? What requires a conversation?

Managing workplace stress isn't always about becoming better at handling more.

Sometimes, something needs to change.

That could mean discussing competing priorities, unrealistic deadlines, workload or expectations with your manager.

5. Connect instead of carrying it alone

You don't have to wait until you're completely burned out to say something.

Talk with someone you trust. If work is driving the stress, consider discussing the underlying issue with your manager or someone who can help change the situation.

And if exhaustion, anxiety, low mood, sleep difficulties or problems functioning are persistent, worsening or becoming difficult to manage, consider reaching out to a qualified healthcare or mental health professional.

Try this:

Start With One Thing

You don't need to overhaul your life today.

Remember:

Name it. Move. Breathe. Prioritize. Connect.

Choose the step you need most and start there.

If you know something needs to change but you're having difficulty figuring out where to begin, contact us to explore how coaching can help you clarify what’s within your control, identify your priorities and turn those insights into practical action.

Sources & Further Reading

World Health Organization (WHO) – Burn-out as an occupational phenomenon
WHO describes burnout as an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed.
https://www.who.int/standards/classifications/frequently-asked-questions/burn-out-an-occupational-phenomenon

Centers for Disease Control and Prevention (CDC) – Managing Stress
CDC provides guidance on healthy approaches to stress, including movement, deep breathing, stretching, sleep, time outdoors and connecting with others.
https://www.cdc.gov/mental-health/living-with/index.html

American Psychological Association (APA) – Coping With Stress at Work
APA recommends identifying specific workplace stressors, developing healthy responses, establishing boundaries and discussing workplace stressors with supervisors when appropriate.
https://www.apa.org/helpcenter/work-stress

Fincham et al. – Effect of Breathwork on Stress and Mental Health: A Meta-analysis of Randomised-Controlled Trials
This peer-reviewed meta-analysis found that breathwork was associated with lower self-reported stress compared with control conditions, while the researchers also cautioned against overstating the evidence.
https://pubmed.ncbi.nlm.nih.gov/36624160/

This article is for general informational and personal-development purposes and is not a substitute for medical or mental health advice, diagnosis or treatment.