In a March 2023 survey of 3,150 people, undertaken by Deloitte and Workplace Intelligence, an alarming 52 percent of respondents reported feeling exhausted, stressed, and burned out at work, with 60 percent of employees seriously considering quitting for another employer due to the negative impact on physical, social, and mental health.
However, it appears that Gen Z and millennials bear the brunt of work stress, with approximately 91 percent of Gen Zers admitting to unhealthy levels of stress according to a Cigna survey, while a separate Deloitte study revealed that approximately half of Gen Z and millennials experience high levels of work-related burnout.
Work pressure and unreasonable demands are common contributing factors, in addition to global inflation, job uncertainty, and financial instability arising from the pandemic, inducing job exhaustion and unhealthy stress amongst the younger working generations.
Balance and reduced burn-out at work can be realized through defining and setting clear boundaries right from the beginning. If you’re a Gen Z or millennial, here are some practical strategies that you can implement to reduce undue pressure, stress, and exhaustion at work.
Understand and respect your own limitations
Almost every job will come with some level of stress. The key is to define how much stress your body and mind can handle healthily, without resulting in exhaustion or overwhelm. This is especially crucial in a culture where managers sometimes make age-based assumptions that because an employee is young, they have plenty of availability to work overtime or to be called in at the last minute, and do not have pressing external responsibilities, thus infringing on your own time and commitments.
Achieving healthy balance in your job begins with noting how you feel in high-pressure situations or in an environment where toxic co-workers are gossiping, for example, or when your manager throws a last minute deadline to you, demanding it is completed by close of business the following day. Recognize and respect your emotions in each of these situations, and allow yourself grace. Make a list of your non-negotiables for a healthy balance at work, and present these by raising your concerns tactfully in your next one-to-one with your manager, highlighting how your list is negatively impacting your mental/physical health, and consequently, your work performance.
Finally, acknowledge and define your limitations through setting yourself realistic but challenging work and professional goals. The key is to strike a balance between a goal that stretches you and one that fatigues you.
Embrace the power of “no”
Never be afraid of the word “no.” Sometimes a simple “no” is the most powerful message you can convey to others, that will enable them to recognize and respect your boundaries. Own your voice and don’t be afraid to speak up if you feel uncomfortable or find that any policies or practices at work are inhibiting your wellbeing.
For example, by advocating for yourself when overwhelmed by a deadline that would be impossible to complete because of all the stakeholders you need to coordinate, you may find that you become a voice for others in your team or department, who may feel the same way but are afraid to articulate it and say “no.” The best way to say “no” at work is by approaching the situation objectively, not being powered by your emotions. Refer to concrete evidence, facts, policies, or examples, and clearly outline your reasoning for why you feel an ask might be unfair or unreasonable, while providing a tangible alternative suggestion.
State clear expectations
Oftentimes, miscommunication can result in stressful work environments. This can include communication delivered too late, too early, or never at all. To reduce the chaotic environment that ensues from this, communicate transparently and in a timely manner with your colleagues, manager, and stakeholders, and outline your preferences for ease and timing of communication.
For example, if you notice your colleague has a habit of sending last-minute emails with a same-day action, an hour before finishing work, politely raise this issue with them and let them know how this affects your ability to perform the task in time, while informing them that your cut-off for same-day tasks of that nature is noon. That way, in future they will prioritize sending you emails of that nature before noon instead of leaving them until the last minute.
Make suggestions for more efficient meetings
Have you ever felt exhausted after attending meetings all day, only to ask yourself at the end of the day, “What work did I really do?” It can be so frustrating when no real work is actually done, right?
Well, if you are already in a management position, you have more control over chairing meetings and organizing who attends and when. However, if you are not currently working in a management capacity, you can make suggestions such as requesting for information-sharing only meetings to be relayed as email, Slack, or Teams updates, so that meetings are purely for collaboration and discussion purposes. You could also confirm with your manager, prior to accepting an unfamiliar meeting, that you are indeed required to attend and ask if there is an agenda with specific contributions expected from you. This way, you avoid wasting your time in endless meetings all day, leading to “Zoom fatigue” and zero productive work.
Prioritize your lunch break
Research from a Sharebite survey in partnership with Wakefield Research interestingly notes that 97 percent of employees agreed that taking their lunch break improves their working day, citing benefits to their wellbeing and work enjoyment, such as higher energy levels, a happier mood, enhanced productivity and focus, and time to socialize with colleagues.
However, surprisingly, the proportion of those who didn’t take lunch breaks demonstrated that while taking a lunch break is a valued concept, actually doing it was a totally different story. 43 percent admitted they were too absorbed with work to take their lunch, while others shared that scheduling conflicts or the desire to get work finished quickly were key drivers in skipping the midday break.
Taking advantage of your lunch break, whether 30 minutes or one hour, is essential to maintaining healthy balance and supporting your wellbeing. Commit to booking a repeat hold in your calendar for lunch, and ensure it is visible to your colleagues so they do not double-book you by accident, thus conveying a clear message that shows you have established boundaries to protect your personal, social, and mental health.
It’s time to empower yourself in your job and not wait for the work culture to change. You can be the architect of change in your own life through setting clear boundaries and expectations, while also being the catalyst for change in your work culture. Through following the steps outlined in this article, you can reduce risk of fatigue and depression, and truly thrive in your career.
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