How to Overcome Work Stress and Avoid Job Burnout

work stressAre you are an employee, feeling overwhelmed and burnout, wondering “is it just me?” Fear not because you are not alone. This post explores the facts behind the headlines and shares tips for overcoming work stress and burnout to improve your well-being.


The Health and Safety Executive’s annual statistics reveal how many people in the UK alone are feeling the same and make for some very interesting reading.

The highlights show:

  • An astonishing 15.4 million working days were lost in 2017/2018 due to work-related stress, depression or anxiety.
  • 595,000 workers in 2017-2018 were suffering from work-related stress, depression or anxiety including new or long-standing cases.
  • The biggest cause of work stress, depression, and anxiety was ‘workload’ (44%).
  • The industry most affected was education, followed closely by health and social work activities.
  • Women had significantly higher rates of work stress, depression or anxiety recorded between 2015 and 2018 with 1,950 per 100,000 as compared to 1,370 for men
  • The highest rates for women were for those aged between 35 and 44.

Having spoken to quite a few (mostly female) teachers recently, these figures absolutely reflect the discussions that I’m having around this subject.

Work Overload

As an employment solicitor dealing with workplace issues all the time, we have seen a clear increase in the number of recent inquiries that relate to stress and not just in women. When you consider how much of your time is spent in the workplace, if the source of your stress is workload, you can imagine how serious a problem this can be and how easily it can impact on your personal life as well.

In times of austerity, which we are now all too familiar with, budgets and financial margins are increasingly tight for business. So, you can see how it might be that reducing staff within the workplace could lead to, in some cases, a significant increase in employee workload and a lack of support. This, in turn, may lead to longer days and less free time away from the workplace. The constant use of work (or even personal) mobile phones allows us to be “working” for much longer than our contractual hours provide. Think of how many people you see on the train on the way to and from work who are still dealing with work e-mails. Is this the fault of the employer or is it just how it is?

Switching Off

In my view, employers could do more to alleviate the increased workload pressure that is placed on employees. Yet, either they turn a blind eye to what is going on or they are simply not aware of the pressures that their workforce is facing.

Should it be that when you have ‘left the office’ you can comfortably be in that ‘out of office state’? Should you be able to “switch off”?

Certainly, some professions require you to be “on call”. However, that should be part and parcel of the job and the requirement to be available “out of hours”. Nevertheless, when you finish your day’s work, you would expect to be free to relax and unwind without interruption.

Interestingly, women of a certain age (35-44) have the highest rates of work stress. It makes me wonder if the ‘workplace’ source is exacerbated by caring responsibilities for children and elderly parents.

According to a Direct Line Insurance report, while 83% of parents believe society’s attitudes towards childcare have changed since they were young, two thirds (64%) of mothers are still the primary carer for their children, compared to just a third (36%) of fathers.

So, I think that the information so far shows several things. Firstly, if you are a woman of ‘a certain age’ and in a certain profession, perhaps you are more likely than others to suffer from work stress. Secondly, we are working longer days because of the availability of better technology that allows us to be ‘available’ wherever we are.

Tips For Overcoming Work Stress

Hating to leave you with just doom and gloom, here are my tips for overcoming workplace stress:

  • Make your employers aware of any workplace stress that you are feeling. Don’t ignore stress, depression or anxiety, especially when the cause is from the workplace.
  • Ask for support if you need it, but be realistic about what an employer can do. There is little point making what others may see as unreasonable demands from an employer it just cannot deliver.
  • If there is little your employer can reasonably do about alleviating workloads, remember, more money is not always the answer.
  • Take control of how long your working day is going to be. Don’t take calls or checking e-mails out of working hours if possible.
  • Just because a client e-mails you at midnight does not mean they expect an immediate response.
  • Take proper rest breaks and lunchtimes. Sit down to eat away from your desk or workstation.
  • Remember to give as much time and attention to your family and friends as you do to your employer.
  • Speak to someone about how you feel. Often, it helps to put things into perspective.
  • Never underestimate the value of a good night’s sleep. Switch off your devices a good while before you go to sleep – a really difficult one I know!

Don’t Suffer

Finally, do not suffer in silence. Stress, of any kind, is bad for your health. It can lead to more serious issues that might require long-term treatment. Put in place tips like those above to help overcome the things that stress you.


For this post, YouTern thanks our friends at LearningToLeap.



David Shindler AuthorAbout the Author: David Shindler helps you to be clearer, more confident, and purposeful so you take the right job and career actions for you. Career Coach, Blogger, Books on developing your employability, internships, and critical attitudes for success.



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