So You’re Stressed, Now What?

Navigating burnout is like teetering a tightrope. The feat of balancing the expectations of others and maintaining personal sanity is challenging! In the professional world, navigating burnout can be more challenging because relationships, promotions, and demotions are unpredictable. In order to manage stressful situations, practicing mindful meditation can help. Knowing is half the battle! You can plan for success by organizing your goals and reflecting on the past. These short-term and long-term tips will help you minimize burnout. 

An aspect of avoiding burnout is allocating enough time for projects. When you organize your plans, you’ll feel less overwhelmed and more prepared. Former U.S. President Eisenhower once said, “Plans are nothing; planning is everything”. Your plans don’t need to be color-coded or in a fancy book, nor do they have to be extravagant. Plans should outline specific goals while stretching you as a person. Again, this will look different for everyone. Some people use sticky notes, while others use online agendas. Regardless establishing goals distributes workload, increases self-efficacy, and reduces burnout.

Although organizing helps avoid complete burnout, confrontation is not as avoidable. Knowing your limits and addressing them in a professional setting requires strength and communication. An efficient amount of time and a face-to-face setting is imperative to solving conflicts. You don’t want to feel rushed or misunderstood! When communicating, use “I” statements to focus on personal experience rather than accusations. Next, ask questions to clarify the event and confirm your position. Lastly, have an open mind. Enter the conversation with a positive outlook to avoid unnecessary problems.

Meditating on previous experiences is integral to greatness! Some of the biggest names — Jennifer Lopez, Kendrick Lamar, and Jessica Alba — practice mindful meditation. What is mindful meditation or mindfulness? Mindfulness is viewing thoughts or senses as a deck of cards and fully acknowledging each card. Simply put, it’s a state of heightened awareness without judgment. Yes, it is trendy. Yes, it has become a buzzword. However, science proves validity in mindfulness. While mindfulness is not a one-stop shop for all mental health needs, it does positively influence mental wellbeing! According to “The State of Mindfulness Science” in the Greater Good Magazine, neuroscience research reveals how “mindfulness practices dampen activity in our amygdala and increase the connections between the amygdala and prefrontal cortex” (Smith et al. “The State of Mindfulness Science”). Therefore, especially for consistent meditators, mindfulness reduces arousing stressors. Mindfulness makes pinpointing pressure points and subverting stress easeful. 

The obstacle of burnout is tough, but it’s feasible. Introspection, confrontation, and proper planning are three ways to decrease stress. Now more than ever, we need to holistically focus on our health! These tools are fundamental to maintaining sanity. Furthermore, these tools will catapult you into greatness!

Works Cited

Smith, Jeremy Adam, et al. “The State of Mindfulness Science.” Greater Good Magazine, 5 Dec. 2017,