New Year, Same Chronic Work Stress

If going back to work after the holidays has you stressed, join me in a long and deep breath.

As you exhale slowly, visualize releasing all the thoughts ravaging your mind.

Do this 3-4 times or until you are able to quiet your mind - even if just for a brief 30 seconds.

Now that you've had a quiet, centering moment, read on.

I'm sure that if I were to ask you, you would come up with many reasons to stay at your job.

• personal finances
• insurance
• organizational mission
• role-skill alignment
• great coworkers
• potential for promotion
• unpredictable labor market
• stability

And yet, the negative impact of work on your wellbeing is clear. You might be anxious, fatigued, or not sleeping well. You might have those vacation blues which feel very similar to the overwhelm and foreboding of the Sunday Scarries. You might be thinking it's time to move on and start job hunting because the grass must be greener elsewhere.

Maybe but maybe not.

Sometimes the grass can be green where we're at. It just needs to get watered. 

Here are some strategies to make 2025 the year you start creating healthier work-life habits.

Boundaries

Boundaries are essential for protecting your time, energy, and wellbeing in both your personal and professional life. There are many different types of work boundaries that you can set in place to support your wellbeing. Here are a few to consider:

• Work Hours: Define when your workday starts and ends, and stick to it. Respecting your own time helps prevent work from bleeding into personal time.
• Digital Boundaries: Set limits on checking emails, notifications, or engaging in work-related tasks outside of your established work hours. Consider using apps to limit distractions or remove apps from your phone entirely.
• Ruthless Prioritization: Know and be clear on what your priorities are. If you are asked to take on something else, ask yourself: "Does this align with my quarterly priorities? Does it negatively impact my ability to achieve my quarterly priorities?" If the answer to either of these is "no", give yourself permission to express that you don't have bandwidth for the additional ask at the moment.
• Physical Boundaries: If you're working from home, create dedicated spaces for work and relaxation. It could be as simple as a quiet spot for unwinding. Having clear distinctions between work and rest spaces helps you mentally switch gears.

Mindset

Your mental chatter deeply impacts your actions and behaviors. It can make a difference between feeling anxiety or excitement. A mindset that embraces growth, self-compassion, and possibility can transform the way you approach work-life balance. To cultivate a more resilient mindset:

• Pay attention to your thoughts: write them down so you have a record of your brain chatter.
• Challenge negative thoughts that contribute to stress, burnout, or imposter syndrome: a helpful exercise to challenge your thoughts is by questioning their validity. Find evidence that supports and contradicts the validity of the thought.
• Meet your thoughts with gentleness: Talk to yourself with self-compassion by embracing imperfection and positive self-talk - like affirmations of strength and resilience.
  

Wins

Celebrate your achievements — both big and small. Focusing on progress, not just perfection, is key to maintaining motivation. Some quick ways to do this:

• Track Your Wins: Keep a journal or list of your daily win, whether personal or professional. If you're an iPhone user, I recommend using the journal app since you can easily add a picture or voice recording and keep it organized by date. At the end of each week or month, take a moment to reflect on what you’ve achieved. This reflection can give you perspective, help you adjust goals, and remind you of your ongoing growth.
• Reward Yourself: After completing a challenging task or reaching a goal, schedule time to reward yourself. Whether it’s a small treat or a relaxing activity, celebrating your achievements reinforces your actions and brings added joy.
• Share Your Wins: Don’t be afraid to share your successes with colleagues, friends, or family. Thoughtful self-disclosure strengthens connections with others who can cheer you on your journey to greater wellbeing and alignment.

Small, consistent changes can lead to a meaningful impact on your relationship to work and your overall wellbeing. Be patient with yourself. Remember that progress isn't linear nor does it mean rigidity. For example, if you tell your supervisor you're not working after 6pm and you're consistent for 2 weeks but then a major push has to happen one night to meet a deadline: show up for your team! Things come up and you have to remain flexible to responding to unprecedented situations. Just make sure that the response to the unexpected situation, doesn't become your new normal.

I frequently work with clients whose burnout leads them to experience deep work-related existential crises, where they question their purpose, values, and the meaning behind their professional lives. The first goal is to successfully restore their energies and sense of self. Sometimes they're able to stay and grow in their current companies, and sometimes their organizational structure or managers do not support their wellbeing. When that happens, it's time to move on. Regardless of deciding to stay at or leave your company, the journey to recovery takes work, time, and support from teammates, family, and friends. AND it's so worth it!

I truly believe that a more energized, fulfilled life is possible. If you need support along the journey, I'd love to coach you towards your goals. First step to working with me is scheduling a free connection call.