Many people assume that success and fulfillment naturally arrive together. The idea is simple: if you work hard, reach your goals, and improve your life, you should feel satisfied. However, many high achievers find that this is not always the case.
High achievers
Burnout
Self-worth
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Instead, there is often a different pattern. You reach a goal, feel a brief sense of relief or pride, and then quickly shift your focus to the next objective. Over time, this can create the feeling that nothing is ever quite enough.
If this sounds familiar, you are not alone. This experience is common among driven, goal-oriented individuals who are used to performing at a high level. It can also overlap with perfectionism, chronic stress, or the sense of never quite being able to rest, even when life looks successful from the outside.
Key insight: High achievement is not the problem. The problem is often a version of success that leaves no room for rest, meaning, relationships, or enjoyment along the way.
Why Success and Fulfillment Do Not Always Arrive Together
Success and fulfillment are related, but they are not the same thing. Success often describes an external result: a promotion, degree, completed project, financial goal, public recognition, or personal milestone. Fulfillment is more internal. It has to do with meaning, connection, values, rest, and how life feels while you are living it.
When most of your attention goes toward the next measurable outcome, the inner experience can get pushed aside. That is why someone can be productive, respected, and responsible while still feeling disconnected from their own life.
1. Focusing Too Much on the Outcome
High achievers tend to prioritize results. Whether it is career milestones, financial progress, academic performance, parenting goals, or personal accomplishments, the focus often remains on reaching the next level.
The problem is that outcomes represent only a small portion of the overall experience. Most of life is spent working toward goals, not achieving them. If the day-to-day process feels stressful or draining, the final result rarely provides lasting satisfaction.
This creates a cycle where each new goal becomes the primary source of meaning. Once it is achieved, attention immediately shifts to something else. If the next milestone is always responsible for your future satisfaction, the present can start to feel like something to endure rather than inhabit.
The achievement loop
Set goal → push hard → achieve → feel brief relief → raise the bar again.
After the milestone
When a goal is finished, give the experience a landing place before raising the bar again.
| Pause | Let the completion register before immediately moving to the next objective. |
| Notice | Name the effort, learning, support, persistence, and values that were part of getting there. |
| Carry | Choose one small way to recognize progress along the way, not only at the finish line. |
Related reading: If it feels hard to begin again after a plateau, Joe Rustum’s GoodTherapy article on why stagnation happens and how to move forward offers a companion perspective.
2. Pushing Too Hard for Too Long
Another common pattern is the belief that it is acceptable to sacrifice everything now and enjoy life later. This often leads to reduced time for relationships, hobbies, rest, and physical recovery.
While this approach can work temporarily, it is difficult to sustain. Over time, it can increase the risk of burnout, emotional exhaustion, and loss of motivation. The American Psychological Association notes that stress can affect the body as well as thoughts and emotions, and the National Institute of Mental Health describes how long-term stress can wear on health and functioning.
Even when performance remains high, the internal experience often worsens. People may feel disconnected, fatigued, irritable, or unfulfilled despite continued success. This is one reason success and fulfillment can drift apart: the outward scorecard improves while the inner cost keeps rising.
Sustainable success check
| Pressure pattern | Protective shift |
| Being constantly available | Set limits on how much you work, push, or remain on call for others. |
| Putting life on hold | Protect time for relationships, personal interests, movement, meals, and sleep. |
| Treating rest as a reward | Treat rest and recovery as necessary parts of sustainable success. |
3. Tying Self-Worth to Achievement
For many high performers, success becomes closely tied to identity. Feeling good about yourself may depend on how well you are performing, how productive you are, or how much others approve of your work.
This creates a fragile sense of stability. When performance is strong, confidence may increase. When progress slows or setbacks occur, self-doubt can increase quickly.
This pattern can lead to constant pressure to maintain a high level of performance, even when it is not sustainable. It can also make ordinary limits feel like personal failure. People who struggle with imposter syndrome, perfectionism, or a harsh inner critic may recognize this especially clearly.
Self-worth anchors
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Identity
Develop a sense of who you are beyond achievement, productivity, or approval.
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Connection
Invest in relationships and everyday experiences that matter to you.
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Values
Let personal values, not only performance metrics, guide what feels worth pursuing.
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Compassion
Practice recognizing that your worth is not dependent on constant success.
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Gentle support: If self-criticism makes it difficult to feel satisfied, GoodTherapy’s article on self-compassion and the inner critic may be a helpful place to continue.
A More Sustainable Way to Approach Success and Fulfillment
If you are consistently achieving but still feel unsatisfied, it may be helpful to shift how you think about fulfillment.
Instead of treating satisfaction as something that happens after the next milestone, consider how it can be built into the process itself. The NIH Emotional Wellness Toolkit describes practical areas such as resilience, sleep, social connection, and coping skills that can support emotional well-being over time.
For high achievers, this does not mean caring less or giving up meaningful goals. It means building a version of success that includes the life you are living while you pursue those goals.
Try this now: a 3-minute success check-in
| Completed | Name one recent thing you handled, even if it seems small. |
| Required | Notice what it asked of you: effort, patience, courage, learning, support, or persistence. |
| Livable | Ask, “What would make this week feel more livable, not just more productive?” |
Questions to Consider
The questions below are not a test. They are a way to slow down and notice whether the pursuit of success and fulfillment still reflects your values.
| What areas of your life contribute to your sense of meaning outside of achievement? | |
| Are you allowing time for rest, relationships, and personal interests? | |
| Do you regularly acknowledge your progress, or do you move straight to the next goal? |
High achievement is not the problem. The issue is often how success is defined and pursued.
When fulfillment is always tied to the next milestone, it becomes difficult to ever feel satisfied. A more effective approach is to create a version of success that includes both progress and enjoyment along the way.
Therapy can help: If success and fulfillment feel disconnected in a way that affects your mood, relationships, or ability to rest, you can find a therapist through GoodTherapy.
Frequently Asked Questions
Common questions about high achievement, self-worth, and sustainable fulfillment.
Redefine Success With Support
You do not have to wait for the next milestone to feel more grounded in your life. Therapy can offer space to understand your patterns and build a steadier relationship with achievement.
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About the Author Joe RustumPsyD, Licensed Psychologist in Nashville, Tennessee Joe Rustum works with high achievers and professionals navigating anxiety, stress, burnout, career concerns, perfectionism, procrastination, imposter syndrome, decision-making, boundaries, and work-life balance. His GoodTherapy profile describes a supportive approach for people who want to understand their patterns, build steadier habits, and create a healthier relationship with achievement. |
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.
Seeking workplace stress therapy isn’t just for major mental health crises, it’s a proactive tool for managing the chronic stress that affects countless professionals. This approach focuses on building resilience, gaining perspective, and developing practical strategies to navigate modern workplace challenges without sacrificing your well-being.
Here are five evidence-based ways workplace stress therapy can help you combat work-related stress and get back to feeling more like yourself:
1. Unpacking the Root Causes Behind Your Workplace Stress
Often, we recognize that we’re stressed but struggle to understand the underlying triggers. Is it an unrealistic workload? A difficult colleague or micromanaging boss? Imposter syndrome? Lack of healthy boundaries? Workplace stress therapy provides a confidential, non-judgmental space to explore these root causes systematically.
A skilled therapist helps you identify specific triggers and patterns you might not recognize independently. They use evidence-based assessment techniques to map out your stress responses and workplace dynamics. By understanding the source of your stress, you can move from feeling overwhelmed to actively addressing the core problems.
2. Developing Healthy Coping Mechanisms Through Workplace Stress Therapy
When under pressure, it’s easy to fall back on unhealthy coping mechanisms such as endless social media scrolling, over-caffeinating, excessive eating or drinking, or constantly complaining to friends and family. Workplace stress therapy helps you replace these distracting, yet unhelpful behaviors with effective, healthy strategies.
Research-backed techniques include:
- Mindfulness techniques to stay grounded during chaotic workdays
- Progressive muscle relaxation and stress-reduction exercises
- Problem-solving skills to tackle overwhelming projects systematically
- Emotional regulation techniques to manage frustration or anxiety in real-time
- Time management strategies that reduce overwhelm and increase productivity
These evidence-based approaches form the foundation of effective workplace stress therapy programs.
3. Changing Negative Thought Patterns That Fuel Work Stress
Our thoughts profoundly impact our feelings and behaviors in work situations. A demanding boss might be a legitimate source of stress, but thinking, “I’m going to get fired for that tiny mistake,” creates exponentially higher anxiety than recognizing, “My boss is under pressure, and their feedback doesn’t reflect my overall worth or job security.”
Harvard Medical School research reveals that stress affects not only memory and brain functions like mood and anxiety, but also promotes inflammation that adversely affects heart health. The National Institute of Mental Health emphasizes that learning what triggers your stress and developing effective coping techniques can significantly reduce anxiety and improve daily life.
Many workplace stress therapy practitioners use Cognitive Behavioral Therapy (CBT), a highly effective approach for addressing stress and anxiety. This therapeutic method helps you:
- Identify cognitive distortions: Recognize unhelpful thinking patterns like catastrophizing (expecting the worst-case scenario), black-and-white thinking, or personalization (blaming yourself for factors outside your control)
- Challenge and reframe negative thoughts: Learn to question the validity of negative assumptions and replace them with balanced, realistic perspectives that reduce stress
- Develop healthier thought patterns: Create sustainable mental frameworks that support long-term resilience and workplace satisfaction
This process can fundamentally change your emotional response to workplace challenges, making workplace stress therapy a powerful investment in your professional well-being.
4. Setting and Enforcing Healthy Workplace Boundaries
Picture this scenario: It’s 6 PM, you’re ready to head home, and your boss asks, “Could you just quickly…” If you shudder thinking about this phrase slowly eroding your personal time, you’re experiencing one of the most common sources of workplace stress, lack of healthy boundaries.
Many professionals struggle with saying “no” due to fears of appearing unhelpful or not being seen as team players. Workplace stress therapy serves as the perfect training ground for developing and practicing assertiveness skills.
A qualified therapist helps you:
- Define your limits clearly: Establish what you’re willing and unwilling to do, and when work ends and personal time begins
- Communicate boundaries effectively: Learn to express your limits clearly, respectfully, and confidently so others can understand and respect them
- Navigate boundary-setting guilt: Address the guilt that often accompanies setting boundaries for the first time, identifying its sources and developing strategies to overcome it
5. Improving Interpersonal Skills for Better Workplace Dynamics
Workplace dynamics can be incredibly complex and stressful. Miscommunication, conflicts with colleagues, or difficulty managing direct reports can create significant daily stress. In workplace stress therapy, you can safely dissect these interactions and develop more effective approaches.
Therapeutic techniques include:
- Role-playing difficult conversations to practice responses and build confidence
- Learning effective communication styles that reduce conflict and improve collaboration
- Gaining insight into how your own behaviors might contribute to challenging dynamics
- Developing conflict resolution skills that help you navigate workplace tensions more effectively
Improving your professional relationships can dramatically reduce daily friction and stress, allowing you to focus on what matters most in your job or business. This makes workplace stress therapy an investment in both your current well-being and future career success.
Take the Next Step in Your Workplace Stress Therapy Journey
We spend a significant portion of our lives at work, making it crucial to find some joy, satisfaction, or at least comfort in our professional environments. This directly impacts our ability to function well in other areas of life, from relationships to personal pursuits.
Recognizing that you need support and actively seeking workplace stress therapy demonstrates incredible strength and self-awareness. If work-related stress is taking a toll on your mental health, relationships, or physical well-being, consider reaching out to a qualified therapist.
You don’t have to navigate workplace pressures alone. Workplace stress therapy can equip you with evidence-based tools, insights, and confidence to not just survive at work, but to thrive. Remember, your well-being should be your best work perk, and the biggest stress in your day should be something as simple as a missing stapler, not your entire job satisfaction.
FAQ Section
What is workplace stress therapy and how does it work?
Workplace stress therapy is a specialized form of counseling that focuses on addressing job-related stress, burnout, and workplace challenges. It uses evidence-based techniques like Cognitive Behavioral Therapy (CBT) to help individuals identify stress triggers, develop healthy coping mechanisms, and build resilience in professional settings.
How long does workplace stress therapy typically take to show results?
Many people begin experiencing benefits from workplace stress therapy within 4-6 sessions, though individual results vary. Most therapeutic approaches for workplace stress involve 12-16 sessions for comprehensive skill-building and lasting change.
Can workplace stress therapy help with burnout prevention?
Yes, workplace stress therapy is highly effective for both treating existing burnout and preventing future episodes. Therapists teach proactive stress management techniques, boundary-setting skills, and early warning sign recognition to help maintain long-term workplace well-being.
What techniques are used in workplace stress therapy?
Common workplace stress therapy techniques include Cognitive Behavioral Therapy (CBT), mindfulness-based stress reduction, progressive muscle relaxation, assertiveness training, and interpersonal skills development. The National Institute of Mental Health provides comprehensive information on stress management techniques that therapists commonly use. Therapists customize approaches based on individual needs and workplace situations.
Is workplace stress therapy covered by insurance?
Many insurance plans cover workplace stress therapy when provided by licensed mental health professionals. Coverage varies by plan, so it’s recommended to check with your insurance provider about mental health benefits and any requirements for coverage.
The battle between hope questing vs doomscrolling defines our digital age. We’ve all been there. With the best intentions, we head to bed ready for a full eight hours of sleep. We go through our routine, crawl into bed, set the alarm (on our phones, of course), and notice a notification. We click on it “just for a second.” Then suddenly, 20, 30, even 40 minutes later, we’re still scrolling.
The time slipped away and instead of feeling calm, we’re now more anxious. Our feed was filled with war updates, political arguments, misinformation, posts that spark comparison, or reminders that we weren’t included in a friend’s plans. By the time we put the phone down, our minds are buzzing with stress. Sleep will come, but not easily.
If this sounds familiar, you’re not alone. That late-night spiral has a name: doomscrolling. And while it often feels impossible, or worse even wrong, to look away, the toll it takes on our mental and physical health is very real.
But what if there’s another way to stay connected without getting pulled under? That’s where hope questing comes in.
Ready to transform your relationship with social media? Browse our directory of therapists who specialize in anxiety and digital wellness to get personalized support for your mental health journey.
What is Doomscrolling?
Doomscrolling is the compulsive habit of consuming an endless stream of distressing or negative content online. The name says it all, it feels heavy, frightening, and unrelenting.
To be fair, it’s not all bad. Doomscrolling does keep us informed about global and local issues we may not otherwise know about. Much of what we’ve learned about injustices, humanitarian crises, or social movements have come through social media. Doomscrolling can also make us feel less alone by connecting us with others who share our fears, perspectives, or experiences.
But the negatives often outweigh the benefits. Doomscrolling heightens anxiety, stress, anger, and hopelessness. It floods the nervous system with “threat signals,” leaving us stuck in dysregulation. And because social media algorithms are designed to keep us hooked, the cycle becomes self-perpetuating: we scroll to feel informed and in control, yet the more we consume, the more powerless and overwhelmed we feel.
Research from the American Psychological Association highlights the correlation between high social media use and poor mental health among adolescents, while systematic reviews have found that the use of social networking sites is associated with an increased risk of depression, anxiety, and psychological distress.
So, what is Hope Questing?
Hope questing is the intentional act of seeking out uplifting, inspiring, or solution-focused stories, media, and resources. This doesn’t mean pretending the hard stuff isn’t happening or putting on rose-colored glasses. Instead, it’s about choosing to balance our perspective: recognizing that while there are crises, injustices, and suffering, there are also acts of kindness, progress, innovation, and resilience happening every single day and opportunities for you to be a part of them.
Of course, there are risks if hope questing is taken too far. We might run the risk of avoidance – putting our head in the sand and pretending that the bad things aren’t happening around us. We also run the risk of toxic positivity which is truly one of this therapist’s biggest pet peeves in our current culture. Toxic positivity is the belief that people should always maintain a positive mindset no matter how difficult, painful, or complicated their circumstances are, or the circumstances of the world may be.
It’s the “just look on the bright side,” “good vibes only,” “Pollyanna,” or “everything happens for a reason” approach that dismisses or minimizes real feelings of sadness, anger, grief, or fear. At its core, toxic positivity suggests that there’s no space for “negative” emotions, and that if you just think positively enough, everything will be fine. While it’s important to find the path toward positivity, toxic positivity leaves no room for the complexity of human experience.
Struggling with social media anxiety? Learn more about how social media affects mental health and discover evidence-based strategies for healthier digital habits.
Healthy hope questing is about balance: allowing space for the hard truths and giving ourselves permission to refill our cup with reminders of joy, progress, and possibility. When we find hope, our optimism increases which in turn boosts our confidence and motivation to take action toward creating change. It also helps us to regulate our nervous systems by reminding us of joy, progress, and possibility. While doomscrolling activates the nervous system, hope questing helps regulate it, reminding us that even in dark times, there are glimmers of light and pathways forward – it can inspire action rather than paralysis.
The Science Behind Hope Questing vs Doomscrolling
Social media platforms are popular venues for sharing personal experiences, seeking information, and offering peer-to-peer support among individuals living with mental illness. However, research shows that teens who felt a lot of pressure to use social media sites experienced more symptoms of depression and anxiety, lower self-esteem, and more difficulty getting quality sleep.
The good news? Studies suggest there’s a “sweet spot” for digital media use. Well-being increases as screen time increases up to a particular point. After that point has been exceeded, well-being starts to decrease. This means that moderate, intentional use of social media can actually benefit our mental health when done mindfully, a key principle in hope questing vs doomscrolling.
Need help setting digital boundaries? Explore our resources on setting healthy boundaries with news and social media to protect your mental well-being.
Practical Strategies: From Doomscrolling to Hope Questing
The internet will always offer us an endless feed of stories. What we choose to consume matters for our mental health, our relationships, and our sense of self agency. Here are some tips for how to help balance knowledge and curate the accounts you follow:
1. Listen to Your Body
Pay attention to your body while you are scrolling – Do you feel tense? Calm? Inspired? Heavy? Happy? Your body tells you whether a feed is nourishing or draining.
2. Curate Trusted Information Sources
Find accounts that you trust for information. Follow accounts that provide accurate, thoughtful information about our country and the world. Quality journalism and fact-based reporting can help you stay informed without the sensationalism.
3. Add Joy and Lightness
Make sure you follow accounts that bring you something fun. Let’s be honest, who doesn’t love a good dog account or one with beautiful photos of places near and far. You can find the accounts that spark joy for you.
4. Seek Inspiration and Growth
Find accounts that uplift you. Identify what will inspire, encourage, expand your perspectives, or excite you. Having your feed filled with things that educate, create diversity, and share creativity might balance out the overwhelming feeling of the information you are taking in.
5. Balance Reality with Hope
Stay informed, but balance news and critical issues with accounts that highlight solutions, resilience, or everyday positivity. This is the core of hope questing – acknowledging challenges while actively seeking stories of progress and possibility.
6. Audit Your Feed Regularly
Consciously think about each account that shows up in your feed. Does it bring you joy? Does it bring you accurate information? Do you feel good when you see their posts? Is it an account of someone you love and shows you the same love back? If the answer is no, think about unfollowing, muting, or snoozing the account.
Ready to take control of your digital habits? If you’re struggling with social anxiety or FOMO, our therapist directory can connect you with professionals who understand the unique challenges of our digital age.
7. Reset Your Algorithms
Consider resetting your algorithms. Each platform gives an option for doing so and sometimes this is just what you do to shift the information you are taking in.
8. Limit Comparison Triggers
It happens to all of us, we follow the influencer with the style we want to emulate, the chef who always puts healthy meals on the table, the parent that has just the right tips to make your child do what you want, or the personal trainer who promises you will look just like them in 6 weeks. We follow these accounts looking for inspiration but instead we find ourselves in the comparison game that often leads to guilt or shame. If certain content or accounts makes you feel “less than,” consider unfollowing or muting.
9. Be Mindful of Your Engagement
Pay attention to the videos and photos you watch, like, and share. That is how your feed is defined by the apps themselves. I know I have gone down some WILD rabbit holes and then suddenly see these things popping up more. Choose to not engage with that content and they will eventually fall away.
10. Set Time Boundaries
Even the most uplifting feed can overwhelm. Use app timers or boundaries to step away and ground yourself offline. After a certain point in the evening, usually an hour or two before bedtime, winding down is your chief order of business. Avoid scrolling on social media during this time to help you fall asleep sooner and get better rest.
11. Regular Check-ins
Your needs change, what inspired you last year might drain you now. Audit your feed every few months to ensure it still serves your mental health goals.
Frequently Asked Questions About Hope Questing vs Doomscrolling
Q: What’s the difference between hope questing and toxic positivity? A: Hope questing acknowledges difficult realities while intentionally seeking balance with positive content. Toxic positivity dismisses negative emotions entirely and insists on maintaining positivity regardless of circumstances. Hope questing creates space for all emotions while actively choosing to include uplifting content in your media diet.
Q: How much social media use is too much for mental health? A: Research suggests limiting social media use to around 2 hours per day for optimal mental health. However, quality matters more than quantity – mindful, intentional use of uplifting content can be beneficial even within reasonable time limits.
Q: Can hope questing help with anxiety and depression? A: While hope questing isn’t a replacement for professional treatment, it can be a helpful coping strategy. By regulating your nervous system through positive content and reducing exposure to distressing material, you may experience reduced anxiety symptoms. However, persistent mental health concerns should be addressed with a qualified therapist.
Q: How do I start hope questing if I’m used to doomscrolling? A: Start small by unfollowing one account that consistently makes you feel worse, and follow one that makes you feel hopeful or inspired. Gradually audit your feeds, use platform algorithms reset options, and be mindful of what content you engage with through likes and shares.
Q: Is it okay to unfollow news accounts completely when practicing hope questing vs doomscrolling? A: You don’t need to eliminate news entirely. Instead, choose 1-2 trusted, quality news sources and balance them with solution-focused journalism that highlights progress and positive developments alongside important current events. Hope questing vs doomscrolling is about balance, not avoidance.
Q: How can I practice hope questing without becoming uninformed? A: Hope questing doesn’t mean ignoring reality. Stay informed through quality sources, but intentionally balance difficult news with stories of human resilience, scientific breakthroughs, community support, and positive change. Set specific times for news consumption rather than constant exposure.
Take Action: Your Journey from Doomscrolling to Hope Questing Starts Now
So, the next time you notice yourself doomscrolling, pause. Ask: What would hope questing look like right now? You might be surprised at how much lighter, steadier, and more capable you feel when you give yourself permission to seek out hope alongside the hard truths and curate your feeds to meet your needs. Remember: You are the curator of your digital environment. Choose content that nourishes your mental health, not just fills your time.
The transformation from doomscrolling to hope questing isn’t about perfection, it’s about intention. It’s about recognizing that in a world full of challenges, we can choose to also amplify stories of resilience, innovation, and human kindness. This doesn’t diminish the real problems we face; instead, it provides the emotional resources we need to engage with them constructively.
Ready to transform your digital wellness journey? Connect with a mental health professional who can provide personalized strategies for managing social media anxiety and building healthier digital habits. Your mental health deserves the same care and attention you give to your physical health.
External Resources for Digital Wellness
For additional evidence-based information on social media and mental health, explore:
- National Institute of Mental Health’s research on social media and adolescent mental health
- American Academy of Pediatrics media guidelines for families
 
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. Â
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.  Â
Four ways to prevent burnout this summerÂ
It may take a little extra planning, but there are a few ways to pre-emptively temper burnout:Â
Take breaksÂ
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. Â
So make sure to take a quick 5-minute lap around the block if that’s all the time you have. Â
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. Â
Schedule your daysÂ
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. Â
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.  Â
Set BoundariesÂ
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. Â
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.Â
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. Â
Get enough sleepÂ
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. Â
Why it’s important to recognize work burnoutÂ
 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. Â
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. Â
Yes, 4 tips from a mental health therapist to get you started.Â
Achieving a healthy balance between therapy and work/life responsibilities can be challenging, but it is possible. With the right mindset and strategies, individuals can successfully navigate therapy while juggling other commitments. To achieve this balance, it’s essential to be mindful of a few key factors.Â
1. Manage Expectations
It’s crucial to manage expectations. When starting therapy, individuals may have a preconceived notion of what the process will entail, but it’s essential to recognize that therapy is a personalized journey that requires flexibility and adaptability. Be open to adjusting your approach as needed, and don’t be afraid to ask questions or seek clarification.Â
2. Adopt a Student Mindset
Approaching therapy requires a willingness to adopt a student mindset. As adults, we often have a wealth of experience and expertise, but we may also be struggling with challenges that require guidance. Recognize that you can be both a student and an expert at the same time, and be willing to learn and grow.
3. Look at Your Work Schedule and Patterns
Consider your work schedule and patterns when scheduling therapy sessions. If you know that you tend to have slower mornings or busier afternoons, plan your sessions accordingly. For example, you might schedule a morning session followed by a decompression ritual to help you transition back to work, or schedule an afternoon session after a busy morning.
4. Let Go of Perfection
Practice let go of the need for perfection. Starting therapy is a new experience that requires adjustments and flexibility. Recognize when your perfectionistic tendencies are taking over, and work with them as an advisor rather than letting them dictate your approach. By adopting this mindset, you can better navigate the challenges of therapy while maintaining a healthy work/life balance.
In summary, the main points in this article:Â
- Be mindful of your expectations and recognize that therapy is a personalized journey.
- Approach therapy with a student mindset, recognizing that you can be both a student and an expert at the same time.
- Consider your work schedule and patterns when scheduling therapy sessions.
- Let go of the need for perfection and recognize when your perfectionistic tendencies are taking over.
Quiet quitting relies on finding a successful balance between work expectations and personal boundaries. Forbes shares this insight, “Quiet quitting your job, also referred to as “acting your wage,†ensures that your professional life stays within the bounds of working hours and assigned duties.â€
Quiet quitting is not quitting your job. Quiet quitting is described as doing your job without your job taking over your entire life.
Quiet quitting was coined in a March 2022 tweet, and the idea has gained popularity as a work option.
Employees have embraced this movement to set work boundaries, prioritize their interests outside the workday, and maintain a better work-life balance.
Quiet quitting is a way for workers to regain control of their lives and avoid burnout or stress. It can be done in many ways, but the goal is to make a change by taking action.
It could mean making small changes in your workday that help you get through it more easily, like setting boundaries around how much time you spend working, intentionally taking breaks or time away, or shutting down your phone or computer at a specific time.
Quiet quitting can also involve talking to your manager about possible changes that would benefit the workplace.
Whatever quiet quitting looks like for you, remember that there are therapy options and resources available to support you in finding balance at work.
RELATED GOODTHERAPY ARTICLE: Are You Experiencing Job Burnout or Something Else?
How Does Quiet Quitting Relate to Mental Health?
Quiet quitting is often seen as a response to burnout and stress. It is important to note that quiet quitting is not necessarily an indication of mental health issues, though it can be a sign of them.
“We always need to strive to find a good work/life balance—making sure our job doesn’t dominate all of our working time, alongside still being present and interested in our work. There is a way to be still engaged with your work while also having clear boundaries.â€â€”Elena Touroni, PhD
Quiet Quitting may be an attempt by workers to regain control of their lives and avoid further stress or anxiety in their job. At its core, quiet quitting can act as a coping mechanism for those feeling overwhelmed and unable to move forward in their current work situation.
By quietly quitting, workers can reclaim their life and directly control the source of their stress. This can help to reduce anxiety in the short term, but quiet quitting may not be a sustainable solution for those dealing with more serious mental health issues.
In some cases, quiet quitting can become an act of self-sabotage if it is done impulsively without considering potential repercussions.
It is important to remember that quiet quitting should be used as a last resort after other options have been explored.
Suppose you are feeling overwhelmed or stuck in your current situation. In that case, it may be beneficial to reach out to a therapist or mental health professional who can help you cope and manage your stress levels more effectively.
Ultimately, quiet quitting can be a valid option for those feeling overwhelmed in their current role.
However, workers must consider the potential repercussions on their mental health before taking this approach. Speak with a therapist or mental health professional who can help you understand why you feel the way you do in your current situation.
How do bad managers contribute to quiet quitting?
If you’re a manager, ponder this thought from Harvard Business Review: Suppose you have multiple employees you believe are quietly quitting. In that case, an excellent question to ask yourself is: Is this a problem with my direct reports, or is this a problem with me and my leadership abilities?
Bad managers can have a significant impact on quiet quitting. Poor management practices such as micromanaging, setting unrealistic expectations, lack of communication, lack of trust and respect, and overall unfair treatment can all contribute to burnout and lead employees to quiet quit out of frustration or despair.
When workers feel that their efforts are not being recognized or appreciated, they may feel unvalued and overwhelmed. This can lead to quiet quitting to take back control of their lives and find a healthier working environment.
From Forbes, “Quiet quitting is a direct result of employees feeling “un-†in their positions—unappreciated, unsupported, under-compensated, unmotivated, or unimportant.â€
In some cases, bad managers may also create an environment of fear, where workers are afraid to speak up or express themselves due to potential repercussions. This can have a detrimental effect on employee morale and further contribute to quiet quitting.
Employers need to create an open and supportive work environment that encourages trust, communication, and respect to reduce the likelihood of quiet quitting.
3 Behaviors Managers Can Adopt
- Create positivity—build common ground, go the extra mile, and establish mutual trust with all direct reports.
- Bring consistency—deliver on what you promise and show you care.
- Deliver expertise—provide an open and honest dialogue about the path forward and insight into expectations.
Take Steps to Prevent Quiet Quitting?
Employers can take steps to create better working environments that reduce the likelihood of quiet quitting.
First, they should ensure that they are providing a supportive and safe atmosphere with open communication. This includes fostering an environment of trust, respect, and appreciation for employees and encouraging constructive feedback between workers and managers.
Second, employers should be aware of the signs of burnout and work to support employees struggling with stress or other forms of mental illness. Taking steps such as having flexible schedules, offering paid vacation time, and implementing wellness programs can help reduce workers’ stress levels.
Finally, employers need to recognize the potential consequences of quiet quitting. Creating conditions that mitigate these risks can help to encourage workers to stay dedicated to the company.
By taking these steps, employers can create better working environments that reduce the likelihood of quiet quitting and promote employee well-being.
RELATED GOODTHERAPY ARTICLES: How to Find the Right Therapist and Therapy Today
Strategies for Employee Quiet Quitting
Quiet quitting should only be used after other options have been explored. It is important to remember that quiet quitting can have a significant impact on future job prospects and overall well-being, so it should not be done impulsively.
Instead, there are several strategies that workers can use when considering quiet quitting.
First, it may be beneficial to speak with a trusted confidante or therapist who can help you understand your situation better and identify potential solutions.
Doing this can also reduce stress levels and clarify why quiet quitting is your best option.
Second, make sure you are taking care of yourself both before and after quiet quitting. This includes getting enough sleep, exercising regularly, eating healthy foods, meditating or practicing mindfulness, and engaging in activities that bring joy and peace.
Taking care of yourself is essential for managing stress levels and regaining the balance you seek.
Finally, creating an exit plan may be beneficial before quitting quietly. Make sure to research your options for future employment (should your employer not be receptive to your change) and consider potential consequences such as financial difficulties or loss of professional contacts. A clear plan will ensure that quiet quitting is done with intentionality and thoughtfulness rather than impulsively out of desperation.
Key Take Aways Businesses and Managers Can Use Today
- Quiet quitting is a serious problem that can significantly affect employees and employers.
- Understand the causes of quiet quitting and take steps to reduce the likelihood of it occurring in the workplace.
- Create an open and supportive working environment with flexible schedules, paid vacation time, and wellness programs to reduce stress levels among workers.
Key Take Aways for Employees Considering Quiet Quitting
- Consider speaking with a trusted confidante or therapist before considering quiet quitting.
- Create an exit plan that considers future job prospects and overall well-being.
- Speak to a therapist about what work-life balance means to you.
The topic of quiet quitting has important implications for employers and employees alike, which is why it should not be taken lightly. With the right strategies, quiet quitting can be reduced, and healthier working environments can be created.
“Human beings need to have a sense of accomplishment, and the sense of accomplishment supports mental wellbeing.†Paula Allen, Global Leader and Senior Vice-President of Research and Total Wellbeing at LifeWorks
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What do you consider an optimal work-life balance? People may have slightly different views on what an “ideal” work-life balance is for them, but there is a general consensus, from medical and mental health professionals alike, that maintaining this balance is important to overall well-being.
In today’s society, it is often difficult to achieve this ideal balance between professional and personal life. For those who experience symptoms of ADHD, it may be even harder. More specifically, individuals with ADHD may find it challenging to keep up with their workload in addition to aspects of their personal life. They may often feel as if they are always trying to play catch-up, or merely trying to stay afloat, as they attempt to get things done. A lack of downtime, or anxiety about not getting anything done during downtime, may impede enjoyment of life and prevent people from feeling successful about the things they have been able to complete.
Furthermore, many people who have ADHD use tools to help them cope with their symptoms. While these tools are often extremely helpful, they may increase the amount of time needed to complete various tasks. For example, it may take extra time to set up an app or calendar to get and stay organized before completing a particular task or tasks.
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Another common dilemma some may experience while striving to obtain an optimal work-life balance is whether it’s better to work longer hours in order to stay organized and on top of work tasks or work more standard hours and have more personal time but potentially be less effective or successful at work. The answer to this question is likely to depend on each person, along with a number of other factors.
The following suggestions can help everyone, especially people who experience symptoms of ADHD, take steps toward achieving their ideal work-life balance.
1. Identify your optimal work-life balance.Â
Does this mean you work longer hours at the office if needed but never take work home? Does it mean you never respond to work emails over the weekend? Does it mean you leave work early twice a week to coach your child’s team and work later on certain nights to make up for it? Identifying solutions that are ideal for you can help you begin taking steps to achieve them.
2. To the extent that is possible, choose a job that interests you and plays to your strengths.
If you frequently have new ideas but struggle with doing the same thing over and over again, you might consider a job where each day is different and you don’t sit behind a desk all day. If you struggle with small details, a position that does not require you to complete highly detailed projects may be ideal. If you find it hard to work under pressure and it takes you a long time to complete specific tasks, especially on deadline, you may want to avoid private sector jobs where you would be penalized for billing too many hours, and so on.
3. Consider the impact your mental health can have.Â
Anxiety can often co-occur with ADHD, especially in relation to work and home life. If you are anxious about getting all of your work done and balancing things at home, you are likely to be even less successful in both places. Thus, taking charge of any anxiety, and taking steps to address it, is an important aspect of work-life balance. Using tools to prioritize time more effectively can often help. Delegating more (when feasible) is another helpful strategy. It’s possible to take some steps individually, but it is also encouraged to seek support from a professional, such as a therapist or coach, when working on developing these types of skills.
Depression can also frequently occur with ADHD, especially after prolonged periods of difficulty at work and home. Developing the ability to be more on top of work tasks and personal goals and needs may help reduce symptoms, but it is often difficult to minimize depression symptoms without professional help. With the support of a trained and compassionate counselor, you can begin learning strategies to reframe negative thoughts and better understand any underlying issues and conflicts. In some cases, therapists may also refer a person for medication, when such an intervention may be helpful.
This list is not exhaustive. It is simply intended to get you thinking about your optimal work-life balance and factors (ADHD as well as others) that could be inhibiting it. Once you have considered these things, you may find it easier to begin taking action to improve your work-life balance and take care of all of your needs.
If you are not happy with your current work-life situation, I encourage you to begin making what changes you can on your own. The support of a mental health professional can also be greatly beneficial as you figure out how to make your aspirations a reality in order to obtain as much satisfaction from life as you possibly can.
References:
- Jans, T., & Jacob, C. (2013). ADHD in families. In Surman C. (Ed.)Â ADHD in adults: A practical guide to evaluation and management (161-190). Totowa, NJ, Humana Press.
- Tejera, V. A. (2014). Work-life balance issues among mental health professionals capstone. MOJ Public Health, 1(1): 00005. Retrieved from http://medcraveonline.com/MOJPH/MOJPH-01-00005.php