Veja como você pode lidar com as fontes mais comuns de estresse para profissionais em meio de carreira.

Workloads and tight deadlines often contribute to our stress levels. When you are able to take a step back and analyze your workload including prioritizing your tasks, you are able to make much better decisions about how much work you can truly get done in a day. I recommend my clients calendar all of the projects and tasks they want to get done on a daily or weekly basis. It's amazing how often they will realize that there just isn't enough time to get everything done, and that causes them to utilize prioritization in a much deeper sense.

Often times in the helping profession, clinicians have to operate based on productivity, which puts an emphasis on quantity over quality in regard to service delivery. The best way to manage workloads is to have an agenda of how you want your day to go, start with the most important items first, seek assistance with tasks when possible, take breaks as needed to promote your own personal self-care, and remember that you can only do what you can do.

Workload balance is essential for managing stress. Taking regular breaks, enjoying holidays, scheduling mini vacations throughout the year, and pursuing hobbies can help prevent burnout.

Start by prioritizing work-life balance. Encourage setting clear boundaries between work and personal time. Implement time management techniques, like prioritizing tasks and delegating when possible. Foster open communication with supervisors to address workload concerns. Promote a healthy lifestyle with regular exercise, adequate sleep, and a balanced diet. Provide access to stress management resources, such as counseling or mindfulness programs. Encourage continuous learning and skill development to boost confidence and adaptability. Lastly, cultivate a supportive work environment to reduce feelings of isolation and burnout.

Balancing workload can reduce stress for mid-career professionals. Prioritise tasks, delegate when possible, and set clear boundaries for work hours. Regular breaks and realistic deadlines help maintain productivity without burnout. Effective time management tools and open communication with supervisors are key strategies.

You can also take a psychological approach to money. We all have a relationship with money. I did an exercise in a workshop once where everyone shared what words came up for them when they heard the word ‘money’. Some were very positive and some were very negative. Notice what comes up for you. If it’s all just negative you may want to explore this further and perhaps balance it out with some alternative view. For example, money can do a lot of good and help a lot of people when used in the right way. Our relationship to money impacts our choices and decisions.

I always tell my supervisees to ask about growth opportunities when interviewing for jobs. For example, do you provide training and/or do you provide funding for continuing education opportunities? Does the agency/organization have networking opportunities? Most importantly, is there room for growth within the organization? Essentially I want them to think about, what can I gain from working for this employer other than more money and potential career fulfillment?

Maintaining a work-life balance is an important aspect of personal well-being. Utilizing healthy self-care practices, realizing that your mental health is equally important as your physical health, and taking time out for you to enjoy the little things.

If you want to operate at the highest level you must look after your health. However, the 'Health Guru' space on the internet has made it impossible to understand what the right thing to do is. Achieving your goals shouldn't be complicated. Here are my five tried and true tips for year-round high performance: Breath: Take time every day to do 5 - 10 minutes of mindful breathing to regulate the nervous system. Good Nutrition: High protein, greens & fruit, minimal carbs. No Processed Junk. Exercise: Lift weights & do cardio. Find a routine that works for you. Great Sleep: Aim for 7-9 hours to stay efficient. Right Supplementation: The right supplements boost focus and health to get more done.

Personal well-being is a key factor for managing stress. Following the American College of Lifestyle Medicine guidelines, including the six foundational pillars of physical activity, optimal nutrition, restorative sleep, stress management, positive social connections, and avoiding risky substances, can help a person achieve health and happiness.

Research says that we can manage stress response, because stress is when multiple events happen with close timelines to each other and cause overwhelm to deal with it. To manage stress response means allowing a switch between emotional brain to executive functioning to manage overwhelming amount of tasks or events in one’s life. In order to do that lifestyle practices such as mindfulness, meditation, personalised diet, exercise and sleep are inevitable lifestyle practices, which like exercise switches on parasympathetic nervous system. If the above are practiced regularly that allows for much easier switching to executive functioning without involving emotional brain, which reduces ability to deal with stress response.

Addressing work stress requires a strong support network. Make time for friends and family to maintain your mental health. Share your challenges with coworkers for mutual support. Your supervisor can help you prioritize tasks, and HR can address more serious issues and grievances like harassment or discrimination (including age discrimination). Union reps can also support you through work-related grievances. Therapists provide a safe space to explore stress, and doctors can advise on health-related changes. Employee Assistance Programs offer free, confidential support like counseling. You don't have to face stress alone.

One significant challenge for mid-career professionals is navigating the uncertainty about the future. In my experience as a career counselor, I have met countless individuals who feel stuck or trapped in their current roles. The prospect of pursuing a new position or even changing career fields can be daunting, often bringing about feelings of anxiety and insecurity. Addressing this uncertainty involves a blend of self-awareness and practical planning. By recognizing these emotions and taking proactive steps, such as seeking mentorship, upskilling, or gradually exploring new career paths, professionals can manage their stress and build a more confident and adaptable approach to their career development.

Future uncertainty may be a factor for managing stress. Creating a routine, managing finances, reframing negative thoughts, reflecting on past successes, limiting exposure to bad news on various outlets, and staying socially connected may help manage future uncertainty.

83% of US workers suffer from work-related stress, according to stress.org. Common causes include a demanding boss, heavy workload, ineffective communication, interpersonal conflict, poor work-life balance, inadequate compensation, and workplace changes. Individual workers can only control so much, and many feel powerless to change stressful conditions. How can we make systemic changes that are more worker-focused? Organizations can improve communication, assign fair workloads, and ensure adequate compensation and staffing levels. Mental health resources, career development, and flexible work arrangements can also help. Collective efforts from employers, policymakers, and employees are needed for lasting improvements.

Cait Donovan recently shared on our "The Burnout Panel" LinkedIn live the advice of getting rid of "stupid stress." This refers to any uneccessary friction that you can control - the light that's too bright on your desk, the uncomfortable shoes you wear every day... it may not seem like much, but these little things add up and all impact our stress levels. Addressing them is a vote for yourself and supporting your comfort in a world that provides plenty of discomfort on its own.

In the negative sense, stress often relates to a feeling of overwhelm. Those who are best able to manage stress tend to have strong feelings of being in control, demonstrate commitment to what they are doing, and view their pressures as a challenge. This develops psychological hardiness. So I would add, adopting the right mindset is a key part of managing stress.