Work burnout is becoming increasingly common, especially in places like New York City, where the hustle culture is glorified. It can be challenging to form healthy boundaries around work. With working from home as a new normal, certain jobs may ask more of you or expect you to be available for longer hours. We also have mini-computers in our hands at all times, which makes us more accessible.
Long hours, constant connectivity, and the pressure to perform can drain your energy, leaving you feeling exhausted, unmotivated, and disconnected. But burnout doesn’t just affect your productivity—it can impact your mental and physical health in profound ways.
I’ve worked with many clients struggling with burnout, and I’ve observed that while there
are plenty of well-known strategies for coping (think: take breaks, prioritize self-care, and seek social support), there are also some lesser-known methods that can make a significant difference in how you manage stress at work. Here are five tips that might not be on your radar but can help you combat burnout from a deeper, more sustainable place.
1. Reframe Your Relationship with Stress
One of the biggest challenges with burnout is the negative relationship we develop with stress. It’s easy to think of stress as something purely harmful, but that perspective can worsen the feeling of burnout. Instead, try to reframe stress as a signal that your body and mind are responding to challenges.
In my work, I often explore the window of tolerance or the amount of stress we can hold without it becoming overwhelming. Surprisingly, a certain amount of stress can be motivating, helping us stay alert and focused. When you perceive stress as something you can manage rather than something to completely avoid, it can shift your energy from survival mode to problem-solving mode.
Actionable Tip: The next time you feel stressed at work, pause and reframe the situation. Instead of saying, "I’m overwhelmed, I can’t handle this," try telling yourself, "This is stressful, but I can handle this. This is a challenge, not a crisis."
2. Embrace Micro-Doses of Meditation
Meditation is often touted as a way to manage stress, ground yourself, and slow down. However, finding 5 or 10 minutes to unplug and be with yourself may be difficult. Mindfulness practice is about being in the present, focusing on the here and now. So what happens when ‘the here and now’ is too much? Try taking 30 seconds to focus on your breath before answering an email or noticing the sensations in your body while walking to the restroom or sitting in your chair. These small breaks can help you reset your nervous system and reduce the cumulative stress that builds up over time.
Actionable Tip: Set an hourly reminder on your phone to check in with yourself. Stop for 30 seconds, close your eyes, and take a few slow, deep breaths. This simple practice can bring you back into the present moment, giving your brain the rest it needs to stay sharp.
3. Connect with a "Work Buddy" for Emotional Venting
Many people don’t realize how important it is to have a designated person at work with whom you can share your struggles. A "work buddy" is someone who understands your job, the stress you face, and who can offer empathy without judgment. Having a person to vent to in a healthy, supportive way can provide an outlet for emotional stress, which is vital to managing burnout.
This connection doesn’t need to be deep or long—just a few minutes of shared frustration or mutual understanding can lighten the emotional load. Plus, it helps you feel less isolated in your struggles. Considering that many of us are not in an office five days a week anymore with colleagues, this connection may be even more important, whether through virtual calls or messenger apps. This cathartic exchange can help reduce the escalation of burnout.
Actionable Tip: Identify someone at work who you trust and who can be your "work buddy." Set up a regular, informal check-in, or simply let them know you’re available for a quick emotional debrief when needed.
4. Use "Time-Boxing" to Limit Overwork
One of the most subtle contributors to burnout is the endless task creep—when you start working beyond your scheduled hours, without a clear end in sight. Time-boxing is a technique that can help prevent this. The idea is simple: assign a specific amount of time to a task, and once that time is up, stop—regardless of whether the task is completed or not. I can imagine this may be a struggle for many overachievers and perfectionists. However, I encourage you to try something different if you’re noticing yourself gtting overwhelemed often.
By setting strict boundaries around your work time, you teach yourself to focus on what’s most important rather than trying to be everything to everyone. Time-boxing not only boosts productivity but also helps you create clear distinctions between work and personal time, reducing the mental load that contributes to burnout. Burnout is much more common when the lines blur between work and the rest of our lives. Take back your time before you set up unhealthy routines that lead you toward burnout.
Actionable Tip: Pick a task and set a timer for 30 to 60 minutes. Once the timer goes off, stop working on it, even if it’s not fully done. The key is to respect the boundary you’ve set.
5. Engage in "Work Play" to Reignite Creativity
Sometimes burnout happens when work becomes monotonous, and you’re no longer feeling engaged or excited about your tasks. One way to break the cycle is by introducing "work play.” This involves integrating fun, playful approaches into your work. Whether it’s experimenting with a new project management tool, finding new ways to collaborate with
colleagues, or taking on a project that’s outside your usual scope, work play allows you to reengage your curiosity and problem-solving skills in a way that feels more creative than stressful. When you allow yourself to play at work, you can rediscover your passion and energy for what you do.
Actionable Tip: Schedule time each week to explore a new idea or approach at work. It could be as simple as brainstorming a new way to present a report or suggesting a fun, team building exercise in a meeting.
Burnout is a serious concern, but it’s not inevitable. By incorporating these lesser-known strategies—reframing stress, practicing micro-mindfulness, connecting with a work buddy, time-boxing, and introducing work play—you can create a healthier, more sustainable approach to your work life. It’s important to remember that combating burnout is a process, not a quick fix, and these small changes can add up to a big difference over time.
If you’re struggling with burnout, don’t hesitate to reach out to a therapist who can provide additional support and personalized strategies to help you cope. The sooner you take proactive steps, the sooner you can begin to reclaim your energy, creativity, and sense of well-being at work.
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