Workplace stress therapy has become essential for millions of professionals struggling with overwhelming job demands, impossible deadlines, and the constant pressure to perform. If you’re feeling exhausted, burned out, or stressed by your never-ending to-do list, you’re not alone in this experience.

This mounting workplace stress has reached crisis levels, with research from Harvard Business School showing that job insecurity increases the odds of reporting poor health by about 50%, while high job demands raise the odds of physician-diagnosed illness by 35%. The American Institute of Stress reports that job stress costs the US industry $300 billion annually in losses. The good news? Workplace stress therapy offers powerful, evidence-based solutions to help you reclaim control of your work life.

As feeling overwhelmed and stressed in daily life has come to be the norm for millions of Americans, the practice of grounding to manage anxiety and stress has been gaining popularity as of late. For those unfamiliar with the concept, grounding is the practice of redirecting your focus away from intrusive worry and anxiety triggers through both physical and mental exercises. While the practice of mental and physical grounding to regulate the nervous system and manage anxiety has been around for decades, a type of physical grounding called “Earthing” has been experiencing amplified popularity on social media lately among mental health practitioners and wellness influencers alike as a way to combat anxiety. 

Earthing is a type of physical grounding that involves going barefoot into a grassy natural space and physically grounding down through your feet into the bare earth, focusing on the physical sensations of the experience. While this is an excellent physical grounding exercise, it is not always an accessible one for those needing to manage overwhelming anxiety symptoms on the fly at the workplace or somewhere they can’t access nature, or for those with sensory issues and other mental health diagnoses that make it difficult to be barefoot or in an uncontrolled environment. 

There are both mental and physical grounding exercises that can be done in daily practice to help manage and reduce anxiety symptoms in daily life. Here are five easy-to-do grounding exercises that can reduce anxiety when in indoor spaces places such as work, home or even in a (safely parked) car.

Five Easy Grounding Exercises

Grounding Chair

Find a seat in a comfortable chair in which your feet firmly touch the ground. Place your arms and hands at your side or in a resting position that feels comfortable to you. Next, close your eyes and begin to focus on your breathing, drawing in each breath slowly for the count of four and exhaling for a count of four. Begin to notice how your body feels while sitting in the chair. Notice the sensation of the chair against your back, how your head feels between your shoulders and the sensation of your arms against the chair or in your lap. Imagine that with each deep inhale you are filling your body with positive light energy and expelling stale, negative energy with each exhale. You may envision this positive light energy as a color like soft pink, light blue, or pale yellow.   

Next, bring your focus to your abdomen, backside, legs, and down to your feet. Notice the sensation of the chair against the back of your body. Firmly push your feet into the ground and begin to envision your feet as growing roots into the ground.  Envision the tension in your body draining down from your head to your shoulders and arms and out through your rooted feet into the ground. You may repeat this process for several minutes with the help of a phone timer or for as long as time permits.

Four-minute Box Breathing

A highly effective physical and mental grounding exercise that combines both the instant calming power of breathwork with the powerful awareness of mindfulness. Begin in a comfortable seated position. Next, draw in a long inhale through your nostrils for a count of four, then hold the breath for a count of four, and lastly, exhale through your mouth for a count of four. Do this at least four times in a row for however long it takes for you to begin feeling less anxious. Add a 4-minute timer and do box breathing for the duration of the timer for a full mental and physical reset using just the power of oxygen and your mind! 

Grounding Object

This mindful exercise requires that you bring your focus to a comforting object and away from anxiety triggers. First, identify a comforting object around your home like a marble, an energy crystal, a soft blanket or a small bean bag. Next, hold the comforting object in your hand and bring your focus to how it looks and feels. Feel the weight of the object in your hand. Notice the object’s shape, what color(s) it is, notice any textures, whether it is translucent or opaque, whether it feels heavy or light. Spend several moments just noticing all things about the object and staying present with it.  

A small object tends to work best for this exercise since its easier to carry in your pocket or purse and have ready when experiencing emotional distress. 

Five Senses Grounding

This exercise invites you to ground down through all five senses. Like the previous exercises, you may begin in a seated and comfortable position. Next, close your eyes and begin drawing in your breath for a count of four and then releasing for a count of four. Take 4 deep breaths, drawing in through your nose and exhaling out through your mouth. Now, open your eyes and take a look around the room, and begin to notice/state out loud: 

5 things that you can see (ex./ Items you see around the room or the view outside) 

4 things you can feel (ex./ the texture of the chair, the tabletop or any nearby surface) 

3 things you can hear (ex./ the hum of the fan, birds outside, etc.) 

2 things you can smell (ex./  

1 thing you can taste (ex./ take a sip of water or your favorite smoothie) 

 Grounding to a Safe Place

This is a mental grounding exercise that can be done anytime you are able to find stillness. Grounding to a safe place encourages you to identify a happy place or safe place in your mind and begin to envision yourself there. Start this exercise in the usual manner by finding a safe and comfortable seat in which you can sit with your eyes closed. Once you’ve found stillness with your eyes closed, begin to imagine your safe and happy place. Perhaps it is a place you have traveled to before or a place of happy memories like a beloved family member’s home, or maybe it is a place that you invent for yourself in your mind. Once you’ve identified your safe and happy place, flesh out the vision by picturing the sights, sounds, locations, and sensations of your special place. Allow yourself to just breathe and rest within this safe mental retreat for several minutes. Perhaps incorporate a 3–5-minute timer to fully relax within your safe space. Practice as many times per day as needed. 

Grounding Tips  

Practice and consistency are key to making grounding an effective and vital coping tool for anxiety in daily life. The more you can practice grounding (even when not so stressed), the easier it will be for you to access grounding tools when experiencing heightened distress. It is also important to have patience with yourself through the process and to resist the urge to judge yourself for any missteps or for the need to ground down in the first place. Our difficult emotions are a part of ourselves and learning to manage them is a lifelong process that takes patience, practice, and support. Speaking of support, if you find it difficult to manage your anxiety and difficult emotions through grounding on your own, please show yourself compassion and reach out to a licensed mental health professional to help guide and support you through your self-actualization journey! 

 

What exactly is workplace burnout? Have you ever felt like you were in a state of mental, emotional, and physical exhaustion? These could be the symptoms of workplace burnout.  It results from prolonged or excessive stress, which is a growing concern in today’s workplaces. Let’s look at some of the contributing factors and how to identify the early signs of workplace burnout.  We’ll also look at why recognizing this is so important for your well-being!  

Burnout Indicators

 One significant indicator of burnout is a gradual loss of motivation and engagement. You may start to feel disconnected from your work and notice that you’re having difficulty focusing on tasks that you might even have once enjoyed. This lack of enthusiasm usually manifests in the form of reduced productivity, decreased creativity, and a noticeable overall decline in performance.  

 Chronic fatigue is another telltale sign of burnout. As exhaustion sets in, you might have difficulty sleeping and feeling drained even after rest. You might find yourself needing more caffeine or other stimulants just to get through the day. This constant state of exhaustion not only hampers work performance but also spills over into your personal life, which makes even leisure activities less fun. This fatigue can also interfere with personal relationships. 

 You might notice that you are becoming more cynical or irritable. This, too, can signal workplace burnout. Pay attention to your moods in general and notice if you are becoming increasingly negative, skeptical, or pessimistic. Have you developed a cynical attitude towards your job and/or coworkers? Heightened stress levels can also lead to shorter tempers and frequent mood swings, further straining workplace dynamics. 

 If you notice these symptoms, start paying attention to what may be causing these.  There are several factors can contribute to burnout in the workplace. For example, a heavy workload or unrealistic expectations can cause excessive stress, pushing you beyond your limits and making you more susceptible to burnout.  

Work-Life Imbalance

 Work-life imbalance is another significant contributing factor. When your job demands begin to encroach on your personal time, you might very well begin to feel resentment.  You might also have a hard time getting adequate rest and rejuvenation. 

 The absence of support and recognition usually leads to feelings of isolation and devaluation. When you don’t have proper emotional and practical support or appreciation for your efforts, you begin to feel undervalued and lose your sense of purpose in the workplace. 

 Even more than the workload, or not feeling supported or appreciated, the most significant contributor to workplace burnout is a toxic environment.  As with any toxic environment, when you are surrounded by manipulation, confusion, passive aggressiveness, poor communication, gaslighting, or unhealthy office politics, you become exacerbated, and your stress levels sky-rocket to jeopardize your mental well-being. 

 Working in a toxic environment can lead to feelings of chronic stress, exhaustion, and cynicism – the hallmarks of burnout. Although changing the organizational culture is not within your control, there are other strategies you can sometimes use to safeguard your well-being. These strategies focus on self-care, boundary-setting, and resilience-building.  

Strategies to Improve Well-Being at Work

 First, establish clear boundaries between your professional and personal life by setting limits on the time and energy you dedicate to work-related tasks. Prioritize your physical and emotional well-being by allocating time for friends, family, hobbies, relaxation, fun, and self-reflection. 

Have a Strong Support System

 Cultivate a strong support network within and outside of the workplace. Seek out colleagues who share your values and foster positive relationships with them. Sometimes that is not always possible, depending on the work culture, so it is important to also maintain connections with friends, family members, or mentors who can provide validation for your feelings, encouragement and advice. 

Practice Mindfulness and Stress-Reduction Techniques

 Another thing you can do is practice mindfulness and stress-reduction techniques, such as meditation, deep breathing exercises, or yoga. These practices can alleviate stress and foster a sense of calm to help you remain grounded and focused on the present moment. 

Seek Professional Support

 If burnout symptoms persist or worsen, consider seeking professional support. A therapist or counselor can offer valuable insight and coping strategies to help you navigate the complexities of a toxic workplace. 

 In cases where the toxicity of the work environment becomes unmanageable, it could be necessary to devise an exit strategy. You might want to start gearing up for your next position. Update your resume, explore job opportunities, and set specific goals to facilitate a smooth transition. 

 Building resilience is an important part of getting through workplace burnout. Engage in activities that promote self-growth, such as acquiring new skills, attending professional development workshops, or reading self-improvement books. These pursuits can enhance your adaptability and self-confidence, better equipping you to face workplace challenges. 

 Remember even in the most challenging environments, seek out positive aspects that can help counteract the negatives. Reflect on any positive relationships, personal growth opportunities, or specific tasks that bring you fulfillment and satisfaction.  

 Recognize the signs of burnout and understand the contributing factors so that you can take the first steps in addressing this prevalent issue. If you are an employer, the last thing you want is for your valuable employees to feel burnt out, resentful, unsupported, exhausted and/or confused.  By fostering a supportive work environment, promoting a healthy work-life balance, and encouraging open communication, your employees will more likely be productive and contribute to the health of the team.  

 If you are an employee who might be suffering from burnout, you can play a central role in mitigating workplace burnout and nurturing your own overall well-being by having healthy boundaries and keeping communication clear and concise.  Let your employers know if you are feeling any of these symptoms, or if your work/life balance is off.  If you fear talking to your employer about this, let that be your first red flag. 

 

 

Creating a thriving work environment goes beyond physical well-being; it extends to mental health as well. Prioritizing mental health in the workplace is crucial not only for the employees’ welfare but also for the overall success of the business. As an employer, understanding the importance, implementing initiatives, and supporting your employees’ well-being is paramount. 

Importance of Mental Health in the Workplace 

Mental health directly impacts productivity, morale, and retention within a company. Employees facing mental health challenges may struggle to focus, meet deadlines, and collaborate effectively. By prioritizing mental health, you create a supportive culture that fosters engagement, creativity, and loyalty among your team. 

Implementing Mental Health Initiatives 

To promote mental well-being in the workplace, consider implementing various initiatives. These can range from offering flexible work hours to organizing mental health workshops and providing access to counseling services. Training managers to identify and support struggling employees is also crucial. Encouraging open communication and destigmatizing mental health concerns go a long way in creating a safe and supportive environment. 

Supporting Employee Well-being at Work 

Supporting your employees’ well-being involves creating a holistic approach to mental health. This includes promoting a healthy work-life balance, encouraging breaks throughout the day, and fostering a positive work culture. Recognizing and appreciating your team’s efforts can significantly boost morale and motivation. Additionally, providing resources such as Employee Assistance Programs (EAPs) can offer valuable support to those in need. 

In conclusion, prioritizing mental health in the workplace is not just a trend but a necessity in today’s fast-paced work environment. By investing in your employees’ mental well-being, you cultivate a positive workplace culture that ultimately benefits both the individuals and the organization as a whole. 

Remember, a focus on mental health is an investment, not an expense. Your employees are your most valuable asset, and creating a healthy work environment is a win-win for everyone involved. Start implementing these strategies today and watch as your team flourishes in a supportive and compassionate workplace. 

Written by Kaitlyn McLaughlin, MS, LPC, owner and therapist at TheraRise Counseling (www.therariseatl.com). TheraRise Counseling provides online therapy for residents in Georgia, Florida, and South Carolina. 

Despite more people becoming aware of it, burnout in the workplace is still incredibly common. This is due in part to people losing connection with themselves—disengaging from their emotions and “inner wisdom,” because quite frankly, who has the time? Burnout can manifest in many ways, and the key is to catch it before any major health issues occur. 

Here are some ways to recognize signs of burnout in the workplace: 

• The emotional “weight” of the workday feels incredibly heavy
• There’s a ton of resistance even to the smallest of tasks
• No matter how much sleep you get, you’re always exhausted
• You feel disengaged from life and yourself
• You’re tense and stressed and don’t have the time nor energy for self-care
• You may start getting heart palpitations and or panic attacks
• You may feel unmotivated, listless, just going through the motions.

What is Burnout:

Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It often creeps up on people in high-stress environments who don’t slow down or people who deal with caretaking others like healthcare workers, caregivers, and working parents who often “forget” that they need to care for themselves as well. 

• Burnout affects your well-being and quality of life, but also strains relationships because there is often nothing left to give. 

• Burnout can feel like depression, but it is often tied directly to chronic workplace stress or any emotionally draining environment. Common emotional symptoms include feeling drained, irritable, hopeless, and unable to cope emotionally. 

• If you’re experiencing burnout. you can often become negative and start to detach yourself emotionally from your work or relationships. You may struggle to concentrate and feel as though your efforts are pointless, no matter how hard you work. Physical signs can include headaches and sleep disturbances. 

How to Overcome Burnout: 

• Recognize that it is happening and don’t put off doing something about it, even if you think the situation can’t be changed. 

• Prioritize your self-care: Rest, sleep, exercise, and a healthy diet are foundational for recovery. Sleep is the hub of mental health, try to get 7-8 hours a night. If you don’t have time for 30 minutes of exercise, choose a 10-minute walk to get started. 

• Reevaluate your commitments. Reduce your workload where possible, set boundaries, and allow yourself to say “no” when needed. Get support if you need help doing this. 

• Engage in activities that replenish energy: Do things that bring joy and fulfillment. Enjoy hobbies, spend time in nature, and practice mindfulness, or meditation. These activities help you reconnect with yourself and recharge emotionally. The key is to not talk yourself out of it because you think you don’t have time or energy 

• Ask for help so you can take a break or a vacation to help reset your mind

How to Prevent Burnout: 

• Set boundaries and become aware of your limits. One can’t do everything and it’s important to set clear boundaries between work and leisure. 

• Pace yourself and manage time effectively: Don’t overload your schedule with too many tasks. Prioritize wha’s most important, and break large tasks into smaller, manageable steps. Write things down to get them out of swirling in your head. 

• Foster a supportive work environment by encouraging open communication and support. If that can’t happen, consider that you may need to switch environments. 

• Evaluate your emotional, mental, and physical health regularly. By reflecting on your workload, commitments, and personal stress levels you can help adjust before burnout takes hold. 

• Maintain meaningful relationships outside of work. Social relationships serve as a valuable source of emotional support and help buffer the stress that contributes to burnout. 

Even though it can feel hard to make the time to address your burnout, it is important to do so before you crash or other health problems come along. 

 

Nancy Ryan, LMFT & CEO of Relationship Therapy Center 

 Burnout can strike any time of the year, but it’s common for symptoms to set in during the summertime. That’s due to a few factors. Longer days, warmer weather and vacation anticipation mean distraction seeps in more frequently. And seeing friends and family members on social media enjoy time off work doesn’t help.  

Not to mention, it’s only natural that we crave sunlight and warmer temperatures, especially after months of cold weather. When we can’t enjoy summertime to the fullest extent, we tend to feel more constricted, as our days may be largely spent indoors, perhaps behind a computer screen.   

Four ways to prevent burnout this summer 

It may take a little extra planning, but there are a few ways to pre-emptively temper burnout: 

Take breaks 

Scheduling more frequent breaks to get outside and go for a quick walk is always a good reset, but it’s particularly useful when it’s warm and cloudless. It’s no secret that sunshine has immense physical and mental health benefits. Remember, even if you have back-to-back meetings, or you’re working a busy service shift, remember that you don’t need to step away for 30-minute or hour-long stretches of time. In fact, it can be even more beneficial to take shorter but more frequent breaks. In a 2022 National Institute of Health study, “micro-breaks” were shown to reinvigorate employees and stave off fatigue.  

So make sure to take a quick 5-minute lap around the block if that’s all the time you have.  

If the weather outside isn’t favorable, that doesn’t mean you should stay at your desk. Try to find a low-trafficked area in your workspace to do some light stretches or meditate. Be sure to stay off your phone during breaks if possible, especially if your job entails lots of screen time as is. While connecting with a loved one is also beneficial, any dissociative activity that takes you away from a state of mindfulness, such as scrolling social media, can have the opposite effect.  

Schedule your days 

As the old adage goes, ‘fail to prepare, prepare to fail.’ That’s true across many situations, including how you spend your weekday. Not only are we creatures of habit, but if we don’t have some level of accountability that pushes us to try something new — and perhaps outside our comfort zone — we’re quick to rationalize why we should skip said activity. Even setting an alarm or blocking off time in your calendar to either take a break or knock out a dreaded task you’ve been postponing, is a nudge in the right direction. Such planning provides a mental breather, as ongoing angst over a never-ending to-do list takes up a lot of brain clutter, even more than we realize.  

According to a Kellogg Management School report, try to tackle the harder tasks earlier in the day – which helps with feeling a sense of accomplishment – and be sure to plan around end-of-day fatigue, or any time in the day when you know you’re not as mentally sharp.   

Set Boundaries 

Creating boundaries starts with yourself. Identify your priorities, especially outside work or school — perhaps it’s spending time with your community, or running a volunteer organization. Identifying your “why” helps remind you what boundary-setting will allow you to achieve. It’s often tempting to just say “yes” to a colleague’s last-minute request to hop on a work call at 9 p.m. Remember, your “why” doesn’t have to revolve around a specific activity or person — it can be as broad as wanting to maintain a strong mental health state.  

Then start adjusting your schedule and calendar as needed – block off certain times in your calendar if possible — and if applicable, have a conversation with your boss or colleagues to set expectations about your workload, deadlines, and what you feel are appropriate and inappropriate expectations from employees. While this may seem nerve-wracking in the short term, in the long run, it will save months’ and years’ worth of resentment, frustration, and mental distress. 

You can also speak with a therapist who can help you work through what boundaries will work best for you and how to navigate potentially difficult conversations needed to implement them.  

Get enough sleep 

There’s no shortage of studies touting the indisputable mental and physical benefits of getting enough sleep. After all, adequate sleep has been shown to improve anything from memory to blood pressure. However, burnout symptoms are exacerbated when there is a lack of sleep. Having a consistent nighttime routine – staying off screens at least 30 minutes to one hour before bedtime, avoiding caffeine in the afternoon and evening — can improve not just the quantity of sleep, but the quality as well.  

Why it’s important to recognize work burnout 

 Without proper intervention, burnout metastasizes to the point where you will not be able to perform your role adequately, leaving you vulnerable to sudden resignation, getting let go, or worsening professional or personal relationships. Such scenarios will pile on even more stress, so it’s best to get ahead of the condition before it controls your day-to-day. According to the World Health Organization, burnout is defined as “chronic workplace stress that has not been successfully managed.” It’s characterized by feelings of energy depletion, cynicism, and negativity toward one’s job, as well as overall diminished performance.  

Remember — burnout doesn’t improve without making changes, but they don’t have to be sudden, life-altering choices. Learning to have difficult conversations about setting boundaries — and how to handle potentially negative reactions — improving time management skills and even asking for accountability help from loved ones can make a big difference. Summertime can be a particularly challenging time, as the stress of work is also accompanied by the pressure to plan trips and socialize. However, mental health professionals, such as therapists, are well-versed in recognizing burnout and helping individuals make the necessary adjustments in their life.