The High-Stress Hustle: Badge of Honor or Burning Out?
Let's talk about stress at work. It's a topic as personal as your lineup of guilty pleasure shows, and just as likely to spark passionate debate.
A "demanding" environment pushing you to excel is different from a "toxic" culture that, after just 6 months, leaves you with job stress nightmares and a sudden case of IBS (been there, done that, 0/5 stars, wouldn't recommend). I have a vocabulary of swear words that would make a sailor blush to prove it!
So, is weathering excessive pressures a testament to your grit, a badge of honor you wear with pride? Or is work-related stress a sign of self-sacrifice, slowly eroding your well-being for the sake of the almighty paycheck or even your sense of pride? Let's explore.
A High-Demand Career vs. A Stressful Company Culture
Of course, there's a difference between experiencing the anticipated stress of your high-demand job and the environmental stress in unhealthy workplaces.
For starters, most health and human services professions could have a Surgeon General's warning label about the constant stress and resultant mental tolls of the field. Same goes for first responders and public safety telecommunicators. But, to some degree, you would have a good idea of what you're signing up for at the onset (one would hope). Workplace stress is so endemic that there are countless workplace stress trainings available to attempt to give professionals an understanding of why to prioritize managing stress, what happens when you don’t, and some modicum of influence by using stress management techniques to hopefully improve their stress levels. Yours truly literally has a deliverable available on this, called Achievable & Practical Stress Management. Yes, it’s awesome. Yes, I’m biased.
On the other hand, workplace stress that is cultivated by poor leadership, excessive demands, and a lack of control can and should, in many situations, be avoided.
So, before you proudly sport your "survived another all-nighter" hoodie, consider this:
Do you WANT to stay? Is the work itself stimulating? Is there room for growth (besides the growth of resentment in your stomach)? Do you feel supported by your colleagues and leaders? Are your values reflected in the company's mission? Don't get stuck in the sunk-cost fallacy – just because you've put in time doesn't mean you have to stay chained to a soul-sucking desk (virtual or literal).
Can you afford to leave? Sometimes, the answer is a blunt "no." Bills gotta get paid, and adulting is expensive. But remember, your health (both physical and mental) is an investment too. Crunch the numbers: Is the financial stress of leaving worth the potential for improved well-being? What could go wrong? And what could go right?
The Harsh Truth About the Effects of Job Stress
Wearing chronic work stress as a badge of honor can have a serious downside. Think of it like constantly running on an empty tank. Sure, the engine might purr for a while, but eventually, it'll sputter out, leaving you stranded. The effects of stress can come in many forms, including mood swings and more significant breakdowns in your physical and mental health.
My friend shared that, earlier in her career, her former employer paired job performance (and the accompanying bonuses) with impossible deadlines, placing their whole team under prolonged and excessive stress. She recognized it was a stressful situation but chalked it up to bad management practices and endured. With just weeks to go before the big launch, she was ambulanced to the emergency room with a severe case of vertigo - a health condition she hadn't yet experienced, and one typically associated with high levels of stress.
This is job burnout, folks. It's high levels of employer-imposed stress and job insecurity causing you to disconnect from the things that actually matter – your physical, mental and emotional health, your relationships, and even that neglected hobby of underwater basket weaving (hey, no judgment!).
My awesome-sauce assistant recently shared with me a TikTok video where someone gave a new metaphor about burnout that was literally genius (I couldn’t watch the video and just saw the caption, because I don’t have a TikTok account, because I would go down that hole and never come out). They said, “You can’t pour from an empty kettle. Pouring from an empty kettle gets you nowhere. Trying to boil an empty kettle can ruin the kettle, the stove, and burn your house down if you keep trying it.” GENIUS, amiright?
Now, let's get real. Reflecting on your situation:
Are you constantly exhausted, both physically and mentally?
Is your work negatively impacting your relationships and personal life?
Do you dread going to work most mornings due to a lack of clarity and purpose?
These are all red flags that your badge of honor might be morphing into a ball and chain. If you feel like you're navigating a minefield Monday through Friday (and then some), take the quiz below to see where you rank on the burnout scale.
Tallying Your Stress Response Score
Answer each question below using a scale of 1 to 5, 1 being never and 5 being always.
How often do you hold meaningful boundaries to protect your mental health at work? The American Psychological Association listed establishing boundaries as 1 of 7 steps you can take to manage stress.¹ This isn't about building literal walls or maintaining an utterly inflexible approach. It's about identifying the key source of stress and establishing clear lines between work-life balance. For example, do allow your colleagues to email when it's convenient for them, understanding you might not all live in the same time zone. Don't answer said emails at 2 am unless your job involves curing cancer or ending world hunger, capiche?
How often do you talk about your work stress levels? It's generally not helpful to bottle up your frustration, especially if unnecessary stress at work is to blame. Venting to a supportive friend or partner, a therapist, your journal or even a particularly empathetic houseplant (green thumb or not, they're great listeners 🪴). In Chapter 6 of my book, I share techniques for the best language to use and approaches you can take to open up about your struggles at work, all while considering the challenges you may encounter along the way.²
How often do you maintain your Mental Wellbeing Non-Negotiables™? First of all, do you know what they are? These are the things you absolutely need to prioritize your mental health so that it is right up there with sleeping, eating, bathing, and breathing. Maybe it's a daily walk, a guilt-free (disconnected) lunch break, or leaving work on time every Thursday to meet a friend for dinner. Protect those non-negotiables like a mama bear protecting her cubs.
How often do you prioritize self-care? This isn't about bubble baths and face masks (although those can be helpful if that's your jam). It's about creating healthy habits - exercise, sleep, nutrition - to offset the negative effects and impacts of stress. Lean into the advice from health professionals, sprinkle in physical activity during your workday, or use noise-reducing earplugs to minimize distractions and maintain some semblance of peace.
How often do you actively seek out support and resources to manage job stress? Recognizing that you can't do it all on your own is a crucial step in dealing with job stress. Take advantage of your job-based health benefits, employee assistance programs or counseling services provided by your company’s health insurance plan. Seek out resources like books, podcasts, or online communities that offer strategies for managing stress in the workplace. Don't be afraid to reach out to colleagues or mentors for guidance and support.
How often do you take forward action when you feel stuck? According to Luana Marques, an associate professor of psychiatry at Harvard Medical School, "when you're anxious, stressed, or burned out, you tend to avoid things that make you uncomfortable. That can make you feel stuck. What you need to do is get out of your comfort zone and take a step toward the thing you want, in spite of fear."³ An example could be to gather your supportive peers and practice the presentation you are dreading.
So, how did you do? If you scored 1-15 and you're feeling like you're on the verge of burnout, you might benefit from ramping up your lowest-scoring actions. If you scored a 16 or higher, you might experience stress at work but you have some established strategies to manage it - keep up the good work!
Invest in Yourself
Your career is a marathon, not a sprint. If your current job is pushing you to the edge, explore your options. Network, update your resume, and remember – there are good jobs (and employers) out there that won't leave you feeling like a deflated balloon.
Your well-being is not a luxury, it's a necessity. Prioritize your mental and physical health so you can show up for yourself, both personally and professionally. After all, the best version of you is the most successful version of you, and that success doesn't come with a side of stress-induced ulcers.
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READY TO TAKE THE NEXT STEP?
Contact me and I would be happy to speak to your leadership team about the importance of maintaining a consistent focus on practical stress management and Mental Wellbeing Non-Negotiables™ for their teams. Let’s hop on a call to see how I can support you.
Sources:
¹Coping with stress at work (apa.org)
³Life can be challenging: Build your own resilience plan (health.harvard.edu)
