Work Stress, Perfectionism, & Burnout

Have you ever felt overwhelmed or stressed after a long day at work and you find yourself struggling to relax? Do you struggle with fighting against the perfectionism mentality? Do you feel burned out and overly exhausted? Then this blog post is for you.

Work Stress & Mental Health

I've been feeling overwhelmed lately because I haven't worked at a job that requires a set schedule and learning a whole new set of skills and responsibilities in months. Due to my mental health, I had to take a break from work, and the only job I had was a side delivery gig where I could set my own hours, which has been beneficial when I am experiencing symptoms. Since it changed my life, taking care of my mental health has been my top priority. But I recently started a new job that I am both excited and nervous about because it is unlike anything I have ever done before, which comes with personal stress that I tend to put on myself because I am afraid of failing. I was recently able, to be honest with myself and my program manager, and she has changed my entire perspective. Her kindness and warmth made me feel safe enough to talk about the job's nervousness or the anxiety of learning everything.

Your mental health is as important as your physical health.

Normally some work environments are full of high expectations and that gives us a high load of stress. A stressful work environment can cause headaches, stomachaches, sleep disturbances, irritability, and difficulty concentrating. Anxiety, insomnia, high blood pressure, and a weakened immune system can all be symptoms of chronic stress.

If you work in a high-stress environment, I encourage you to find ways to reduce your stress after you clock out during your breaks. I've found that writing down any worries and stressful feelings in my journal or writing app, taking a few deep breaths, going outside, or listening to an uplifting song has helped me. Find a mindful activity that gives you peace of mind while also reducing your stress and anxiety.

Try this exercise:

• Take a minute to wiggle your body in whatever way feels natural. Do you have tense hands, neck, or shoulders? Shake your hands and stretch to each side of your body. Arms should be relaxed and twisted from side to side. Move your shoulders. Release and dance like no one is watching.

Perfectionism creates unrealistic expectations

Along with work stress overload, another stressor that affects your well-being is "your expectations of yourself on the job," which may stem from a trauma response related to your fear of failing, childhood experiences, being the oldest in the family, or a family that expects their children to thrive rather than fail.

Failure is defined differently in each family. For example, I was taught as a child that if you fail at something, you could have done better. As an adult, I'm trying to relearn that failure isn't something to be afraid of because it allows you to try again. But, as the oldest in my family, it's difficult to break free from that "perfectionism" mindset.

Have you ever sat down and pondered where this perfectionism mentality originated? As you sit there, ask yourself the following questions to help you delve deeper into these:

1. Are you preventing yourself from getting started because you expect everything to be perfect?

2. What are your feelings about the concept of "perfection"? Is perfection ever truly possible?

3. What is perfectionism causing in your life right now?

4. What would happen if you stopped expecting yourself to be perfect?

5. What is a simple mantra you can start using to change your mindset about being "perfect?"

Burnout & The Exhaustion

Burnout symptoms are exhaustion, isolation, escape fantasies, irritability, frequent illness, short temper, trouble sleeping, dreading work, and no time for non-work-related things. The exhaustion can be overly high when we stop enjoying things in life, not having proper boundaries, or taking over too many responsibilities.

What I've discovered is that you can get all the advice and tips you want from family, friends, or mental health professionals, but the hard work begins with you. You are the only person who can find ways to reduce stress in your life that work for you. For example, after graduating from graduate school, I suffered from burnout. It was a period in my life when I felt I was falling behind my friends and colleagues because everyone else was passing their licensure exams and I wanted to be there. I studied for hours and months without taking care of myself, which increased my feelings of burnout. I was also extremely exhausted from doing so many things for my family. After my first panic attack, I realized that I needed to take care of myself first and foremost before I could help anyone else. This was a difficult lesson for me to learn because I have always been there for my family.

The lesson anyone should learn from their burnout symptoms and what their bodies are telling them is that they need to stop and rest. I've heard from colleagues that they don't have time to take care of themselves, but trust me, your body will find time and stop you from working or doing daily activities. Before it gets to that point, make time for restful sleep, spend time with loved ones and alone, try to get some physical activity, eat proper meals, and try mindfulness practices.

Remember you matter. Your needs matter. Turn everything you do for others back on yourself. It does not make you selfish to want to concentrate on yourself. You effing matter! You deserve to be happy. You deserve feelings of peace. The change starts with YOU.