How to Deal with Anxiety, Stress, and Burnout

March 11, 2022

Dr. Hans Selye coined the term “stress” in 1936 to describe “the non-specific response of the body to any demand for change.” At the time, the phrase was considered ambiguous, as Selye chose to characterize stress as both a cause and a result.

Later, he developed the term “Stressor” to differentiate strain (the source) from stress (the effect) (the result). People’s most popular definition of stress nowadays is “physical, mental, or emotional tension.”

Everyone who has ever worked has felt the strain of work-related stress at some point. Even if you enjoy your job, it can be stressful at times. In the short term, you may be under pressure to achieve a deadline or complete a difficult task. 

Workplace stress, on the other hand, can be overwhelming and damaging to both physical and emotional health if it becomes persistent.

Long-term stress is unfortunately all too frequent. In fact, the American Psychological Association’s annual Stress in America study routinely finds that employment is a substantial source of stress for the majority of Americans. It’s impossible to avoid workplace difficulties all of the time. You may, however, take actions to reduce work-related stress.

Workplace stressors that are common

Work-related stress is associated with a number of issues. The following are some of the most typical occupational stressors:

  • Pay is low, and there are a lot of responsibilities.
  • There are little prospects for promotion or growth.
  • Lack of social support Work that isn’t engaging or demanding
  • Having insufficient control over work-related decisions
  • Demands that are in conflict or ambiguous performance expectations

Stress and Its Consequences on the Human Body

“Grabe nakaka-stress, sumasakit ulo ko,” you’ll normally hear from someone who is stressed. People who are stressed frequently suffer from headaches and other body problems.

Some people experience stomach tightening, weariness, and a spike in blood pressure, while others experience insomnia as a result of their worries.

Stress and Its Effects on Behavior

Stress has an impact on how we make decisions and take action. It has an impact on how we act as individuals.

When a tired father returns home from a long day at work, he may scream at his son for messing with his food. At the slightest disturbance, a student cramming for final exams becomes enraged at her roommate.

After a breakup, you may find yourself overeating. To relieve the agony and worry, some turn to drink.

Emotional Effects of Stress

When stress begins to affect how you feel about some things, it becomes very dangerous.

Anxiety, anger, depression, insecurity, irritability, inability to focus, sadness, and loneliness are among symptoms.

Taking measures to reduce stress

Keep track of your sources of stress. 

For a week or two, keep a journal to track which circumstances cause you the greatest stress and how you react to them. Keep track of your thoughts, feelings, and details about the situation, such as the individuals and events involved, the physical surroundings, and how you behaved. Did you yell at the top of your lungs? 

Is it possible to get a snack from the vending machine? Why don’t you go for a walk? Taking notes might assist you in identifying patterns in your stressors and responses to them.

Develop healthy responses. 

Instead of turning to fast food or booze to relieve stress, try to make healthy choices when you’re feeling stressed. Exercise is an excellent stress reliever. Yoga is a good option, but any type of physical activity is useful. 

Make time for your hobbies and favorite pastimes as well. Make time for the things that make you happy, whether it’s reading a book, attending concerts, or playing games with your family. For successful stress management, getting adequate good-quality sleep is also critical. 

Restrict yor caffeine intake late in the day and limit stimulating activities such as computer and television use at night to develop healthy sleep habits.

Establish boundaries. 

It’s easy to feel pressured to be available 24 hours a day in today’s digital age. Make some work-life distinctions for yourself. Making a rule not to check email from home in the evening or not answering the phone during dinner could help with this. 

People have varied preferences when it comes to how much work and home life are blended, but drawing clear lines between these worlds can help to lessen the risk of work-life conflict and the stress that comes with it.

Speak with your boss.

Your manager has an incentive to establish a work environment that supports employee well-being because employee health has been connected to productivity at work. Begin by having an open discussion with your boss. 

The goal isn’t to make a list of complaints, but to come up with a strategy for dealing with the stressors you’ve identified so you can perform at your best at work.

Take some time to re-energize.

We need time to refill and return to our pre-stress level of functioning in order to avoid the detrimental impacts of chronic stress and burnout. This healing process necessitates “switching off” from work for periods of time during which you are not engaged in job-related activities or thinking about work. 

That is why it is vital that you disconnect from time to time in a way that is appropriate for your requirements and tastes. Don’t throw away your vacation days. 

Take time off when you can to relax and unwind so you can return to work feeling refreshed and ready to perform at your best.

Recognize how to unwind.

Meditation, deep breathing exercises, and mindfulness (a condition in which you actively examine present feelings and ideas without judging them) are all techniques that might help you relax. Begin by focusing on a simple activity such as breathing, walking, or enjoying a meal for a few minutes each day. 

With practice, you’ll be able to focus purposefully on a single activity without getting distracted, and you’ll discover that you can apply it to many various elements of your life.


Accepting help from trusted friends and family members can help you manage stress more effectively. Your workplace may also have stress management services accessible through an employee assistance program, such as online materials, counseling, and referrals to mental health professionals if necessary. 

If work stress continues to overwhelm you, speak with a psychologist who can help you better manage stress and change unhealthy behaviors.