How to Manage Stress and Prevent Burnout in the Workplace
By Melody Wright, LMFT
It started on a Wednesday.
I was sitting at my desk, halfway through a meeting, when I realized I hadn’t stopped all morning.
My inbox was overflowing, my shoulders ached, and my brain was locked on one thought: “Just get through the day.”
Sound familiar?
Workplace stress has become so normalized that many of us don’t notice how much it’s draining our energy and dysregulating our nervous system, until we’re completely depleted.
While many of us desire to be okay and live with a sense of purpose and peace, it’s hard to regulate and find those moments in the midst of hustle culture.
If this is resonating with you, I want to remind you that you cannot continue to push through and find that sense of peace.
Regulating comes from slowing down, creating space for rest, and allowing your body to return to balance.
The good news? You can learn to manage stress and prevent burnout from work.
If you’ve been struggling to manage stress during the work day, I have come up with 7 ways (grounded in psychology, holistic health, and my own lived experience) to support nervous system recovery and help you restore balance at work.
7 Ways To Manage Stress and Prevent Burnout at Work
1. Start your day with intention, not reaction
Before the day begins to pull you in a dozen directions, take a few minutes to decide how you want to move through it.
What kind of energy do you want to bring into your meetings, your emails, your interactions?
What words describe how you want to feel?
🌻Calm
🌻Present
🌻Grounded
🌻Open
🌻Focused
Starting your day with intention means consciously choosing how you want to show up, rather than reacting to whatever comes first.
That might involve:
Reviewing your schedule the night before
Prioritizing what matters most, or
Setting a gentle theme for the day (ex: “steady,” “patient,” or “clear.”)
When you orient your day around intention, you teach your nervous system what safety feels like before the chaos begins.
By starting your day with intention and direction, you’ll notice that your focus sharpens and your communication will feel smoother, helping your entire day flow more naturally.
2. Take mini-breaks to reset your nervous system
We often think rest requires a long pause, but your body can begin to reset in less than two minutes.
Try standing up, walking around the office, taking a quick stretch, or taking three slow breaths between meetings.
These short rests signal to your nervous system that the last task is complete and it’s safe to shift gears.
When you add in short moments of recovery throughout the day, you prevent stress from stacking up and give your body a chance to restore energy as you go.
“Sustaining your well-being at work isn’t about avoiding stress altogether; it’s about learning to recover in real time so you can stay steady and clear-headed through the day’s demands.”
3. Notice the stories your mind tells you
When something stressful happens, like a missed deadline, a hard conversation, or unexpected feedback, your body reacts first. You may notice your heart rate increase, your chest might tighten, and your brain might start creating a story to make sense of it.
Those thoughts might sound like:
💔 “I can’t handle this.”
💔 “I always mess up.”
💔 “They must be disappointed in me.”
These aren’t just random negative thoughts; they’re signs that your nervous system is activated and your brain is trying to protect you from perceived danger, including fear of failure, rejection, or perfectionism.
When you slow down and notice those stories with curiosity instead of judgment, you interrupt the thoughts that lead to stress, overwhelm, and burnout.
Try gently reframing the thought with compassion by saying:
“This is stressful, but I’m capable of working through it.”
“I made a mistake, but I can repair it.”
Meeting your thoughts this way helps your body feel supported instead of threatened.
You’ll find it’s easier to stay composed in difficult moments and to keep your day moving without carrying the emotional weight of every challenge that comes up in the workday.
4. Regulate your body, not just your calendar
No amount of color-coded scheduling can fix a dysregulated nervous system. Before diving into the next task or meeting, take a moment to return to your body.
Notice your posture, unclench your jaw, drop your shoulders, and take one deep breath.
Pay attention to the signals your body gives you, when your chest tightens or your breath shortens, pause and reconnect:
Press your feet into the ground
Exhale longer than you inhale
Look around the room and name what you see
These techniques are called grounding tools. They help your nervous system register safety, allowing focus, creativity, and clarity to return.
When your body feels steady, you’re able to think clearly, communicate effectively, and move through the workday with more ease.
If you would like more grounding tools for the office, check out our free download, 20 Calming Techniques You Can Do at Your Desk.
5. Protect your energy through clear boundaries
For many people, boundaries can feel uncomfortable, especially if you’ve spent years equating being dependable with saying “yes.”
You might worry that setting limits will disappoint others, create conflict, or make you seem less committed. Those feelings are valid. Boundaries can stir up a lot of vulnerability, especially in work cultures that reward constant availability.
But boundaries aren’t about pulling away; they’re about protecting your capacity, the energy that lets you show up fully and sustainably.
When you say “no” to what drains you, you’re saying “yes” to focus, presence, and longevity in the work you care about.
Start small. End your workday on time, pause before taking on a new task, or take your lunch break without multitasking.
“Each time you honor your limits, you signal safety to your nervous system, and you’ll notice how much clearer and more balanced you feel during your workday.”
If you would like to learn more about boundaries, check out our blog, Mindful Limits: The Connection Between Boundaries and Self-Compassion.
6. Reconnect with your purpose
There will be seasons when work feels more like survival than purpose; that’s just the ebbs and flows of life. But when your nervous system is in constant go-mode, it might be harder to connect to what matters, especially the moments when everything starts to feel like just another task to get through.
You might catch yourself thinking, “What’s the point?” or drifting through the day on autopilot.
It’s okay if you don’t feel inspired every day.
Sometimes reconnecting with purpose begins with noticing the smallest things that matter.
Maybe it’s the way your work supports your family.
Maybe it’s helping a client feel seen, finding a creative solution to a problem, or being part of a team that makes someone’s day easier.
Or maybe it’s the quiet pride of doing something well, even when no one’s watching.
Purpose doesn’t remove stress, but it gives your mind and body something to anchor to when things feel heavy.
When you reconnect to why you’re doing what you do, even in small ways, you bring meaning back into your workday and remind your nervous system that effort and purpose can coexist.
7. Lead with self-compassion
Managing stress isn’t built by being hard on yourself; it’s built by showing yourself compassion.
When you make a mistake, fall behind, or feel overwhelmed, notice how you speak to yourself.
Would you say those same words to a colleague or a friend?
I want you to try offering yourself the same understanding.
Self-compassion keeps your nervous system calm, which helps your brain recover, refocus, and stay adaptable.
Remember, when you treat yourself with kindness instead of criticism, your entire workday shifts. You’ll handle challenges with patience and end the day feeling grounded rather than drained.
Final Thoughts/Reflections
Work will always bring deadlines, challenges, and unpredictable moments, but the way you meet them determines how your body and mind experience the day.
Remember, managing stress and preventing burnout isn’t about doing more or toughing it out.
It’s about slowing down enough to notice what your body needs, creating space for recovery, and honoring your limits so you can sustain what truly matters: your peace, your purpose, and your capacity to show up fully.
Therapy can be a powerful support in this process.
At Life By Design Therapy™, our holistic and somatic therapists help high-achieving professionals and caregivers in California recover from burnout, manage work stress, and restore nervous system balance.
With the help of our holistic and somatic therapists, you don’t have to force yourself to feel okay. With the right support, your nervous system can relearn how to feel safe, calm, and grounded again.
This Week's Affirmations
It’s okay if I don’t feel inspired every day; I can still move through the day with intention.
My worth is not defined by how much I achieve.
I trust my body to tell me when I need to slow down.
My boundaries are acts of care, not rejection.
I can care deeply about my work without losing myself in it.
Additional Resources
**If you’re interested in learning more about building resilience, check out these books below:
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
No Hard Feelings: The Secret Power of Embracing Emotions at Work by Liz Fosslien & Molly West Duffy
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn
The End of Burnout: Why Work Drains Us and How to Build Better Lives by Jonathan Malesic
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Self Care Checklist: 8 Ways to Replenish Your Mental and Emotional Reserves
By Melody Wright, LMFT
Are you feeling overwhelmed and stressed?
Maybe you’re even feeling like you’re at a breaking point where it’s difficult to focus or stay motivated throughout your day.
If this is you, I want to ask you a question.
What have you done for you lately?
Now, I’m not talking about those moments when you binge the latest TV series. I’m talking about intentional connection with yourself and well-being.
For many of us, this is a difficult thing to do. We live in a world where hustle culture is viewed as a success, and devoting all our time and energy to raising our kids is the model of a good parent. But what good is it if the hustle and bustle drains, overwhelms, and stresses us out? Imagine trying to water a garden with an empty watering can. No matter how much you want to help the plants grow, you can't give what you don't have.
First, please know that life doesn’t have to be this way.
Taking the time to nurture yourself and fill your cup will enhance your ability to cope with stress, improve your relationships, and cultivate a life you love. Let’s talk about some ways you can fill your cup and restore your well-being.
8 Ways to Replenish Your Mental and Emotional Reserves
We’ve discussed why it’s important to make time for yourself but how or what can you do to engage in connecting with your internal self and experience a sense of balance?
Let’s talk about it.
Alone Time: When was the last time you spent intentional time alone? Spending time alone can help you recharge and reconnect with yourself. It allows you to reflect on your thoughts and feelings without external distractions. Whether it’s a solo walk, a quiet morning with your coffee, or an hour spent on a hobby, alone time is a great way to support a balanced and peaceful state of mind.
Nature: Connecting with nature has been shown to lower levels of anxiety and depression, making it a powerful tool for emotional well-being. Spending time outdoors, whether it's a walk in the park, a hike in the mountains, or simply sitting in your backyard, can significantly reduce stress and improve your mood. If you would like to learn more about how nature can support your mental health, check out our blog on Ecotherapy.
Creation: Engaging in creative activities can be very fulfilling and therapeutic in many ways. It can be anything from painting, cooking, writing, pottery, or playing an instrument. Creating something with your hands can boost your mood and provide a sense of accomplishment. Participating in creative activities allows you to express yourself, process emotions, and escape the daily stressors.
Nourishment: Yes, it’s true, you need more than a protein bar and a cup of coffee to fuel your body well. Eating a balanced diet can improve your energy levels and overall health. Nourishment directly impacts your mood, energy levels, and mental clarity, making it a key piece for both physical and emotional health. Also, don’t forget to drink your water!
Movement: Find ways to move your body that you enjoy! Whether it’s yoga, running, dancing, or simply walking, movement can reduce stress, and boost your mood. It releases endorphins, which are natural mood lifters and help reduce symptoms of stress and overwhelm. Remember, you don’t have to push yourself to the limit but find joy in the movement that you choose.
Connection: Human connection is vital! Building meaningful connections provides emotional support which can reduce feelings of loneliness, and enhance your overall happiness. Spend quality time with loved ones, whether it’s a family dinner, a coffee date with a friend, or a phone call with someone you care about. If you would like to read more about the importance of connection, check out our blog on Mindfulness & Relationships.
Reflection: Pausing to reflect can support you in understanding your emotions, learning from your experiences, and making more mindful decisions, which can contribute to better mental health. Journaling is a great way to take all the things in your mind and give it a different home. It can be a powerful tool, helping you process your emotions and gain insights into your life. Mindfulness and meditation practices can also aid in quieting your mind and enhancing self-awareness.
Rest: This is the cornerstone of self-care and self-love. Creating a good sleep routine can improve your overall sleep quality. You’ll want to aim for 7-9 hours of sleep each night. Remember, it’s okay to take a break and rest during the day if you’re feeling overwhelmed. There is nothing wrong with a nap to help rejuvenate your body and mind. Quality rest is crucial for maintaining mental clarity, emotional stability, and even physical health.
Final Thoughts
Remember, self-care is a personal journey, and what works for one person may not work for another. Listen to your body, honor your needs, and make self-care a priority in your life. When your reserves are replenished, you are better equipped to handle the challenges life throws your way. By allowing yourself the space to rest and reflect you’re giving yourself the opportunity to live a more balanced and fulfilling life. If you’re struggling with stress and feeling burnt out, consider choosing one of the strategies and do something that’s just for you!
This weeks affirmations
Reflection allows me to understand my emotions and make mindful decisions.
I deserve to take time for myself and recharge my mind and body.
Prioritizing my well-being helps me show up as my best self for my loved ones.
Spending intentional time alone helps me connect with my true self.
Resting and taking breaks are essential for my overall health and clarity.
Additional Resources
**If you’re interested in learning more about self-growth check out these books below:
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer
Emotional Intelligence: Why It Can Matter More Than IQ by Daniel Goleman
The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Coping With Burnout - What Can You Do When Life Doesn’t Stop?
By Melody Wright, LMFT
Have you ever been at a point in your life where you feel like you are empty, lacking motivation, and mentally exhausted? More than likely you are experiencing burnout. Unfortunately, life keeps pushing forward, and it becomes difficult to pour from an empty cup. This can become very overwhelming for many. You might desire a break to be filled again, but if you lack the opportunity for that break, what can you do to fill your cup again? In this blog, we will provide you with the tools to refresh even when you don’t have the opportunity to truly slow down.
What is Burnout?
Burnout is a feeling where your mental and emotional state is depleted and it becomes exhausting to even perform basic day-to-day tasks. The feeling of burnout can be caused by many things such as your job, home life, financial hardships, personal problems, or a combination of these. It can have a significant impact on your daily life, leading to feelings of frustration, irritability, and disengagement from work or personal relationships. It's incredibly common to feel overwhelmed and depleted especially when you’re constantly putting others before yourself.
What Can You Do To Support Yourself?
If you're experiencing burnout, you must recognize the symptoms and take steps to prevent it from negatively impacting your daily life. Here are some practical strategies to help you cope with burnout:
Take Time For Yourself: It's essential to prioritize self-care and take time for yourself. This can include engaging in activities that you enjoy, such as reading, taking a bath, or going for a walk. Make sure to set aside time each day for self-care, even if it's just 10 minutes.
Practice Mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts, feelings, and sensations throughout your body. Practicing mindfulness can help you reduce stress, improve your mood, and increase your overall well-being. There are many mindfulness practices, including meditation, deep breathing, and yoga.
Set Boundaries: This is a BIG one! It’s okay to say “no”. It's important to set boundaries in your personal and professional life to prevent burnout. This can include saying no to extra work or social engagements you don't have the time or energy for or setting limits on how much time you spend on certain activities.
Get Enough Sleep: Getting enough sleep is important for optimal health in general, but prioritizing sleep can help your brain reset allowing clarity for the following day. You can do this by establishing a regular sleep routine, avoiding caffeine before bedtime, and creating a relaxing sleep environment.
5. Engage In Physical Activity: Regular physical activity can help reduce stress, and improve your mood. Even just a 10-minute walk can have significant benefits.
6. Seek Support: If you're feeling burnt out, it's important to seek support from friends, family, and even a therapist. Talking about your feelings with someone you trust can help you feel less isolated and more supported.
We understand that burnout can have a significant impact on your daily life, but there are practical strategies that you can use to cope with it. By prioritizing yourself you can prevent burnout from negatively impacting your well-being. If you are needing support with moving forward out of your burnout state, consider reaching out to one of our therapists here at Life By Design Therapy. In conclusion, we want you to know that you are not alone and we are here to be a resource and support in your journey. We also have additional resources throughout our website such as links to mediation videos, a free downloadable eBook, and blogs that target more specific areas you might need support with.