Burnout to Balance: Transforming Your Work Experience

By Angela Ross (student at University of Minnesota Crookston), with Joshua Rivedal

“Burnout is what happens when you try to avoid being human for too long.”

- Michael Gungor

A decade ago, I was commissioned (hired) to write a big musical that was to be produced in a few locations in the Southern U.S. around Christmas time, collaborating with a producing team I greatly admired. The initial thrill of this opportunity was palpable, but as the months unfolded, what began as a dream project gradually morphed into a source of overwhelming stress. The demands of the role expanded far beyond my initial job description, and with each passing day, the workload intensified. Despite my efforts, positive feedback felt elusive, leaving me to wrestle with exhaustion.

The culmination of this experience came on opening night of the show. While the atmosphere was electrifying and the excitement hard to contain, I found myself at the receiving end of unwarranted frustration from the director, who vented his displeasure over decisions well beyond my control. In that moment, I felt a profound sense of fatigue, anxiety, and despair wash over me. As someone who has navigated the complexities of depression and anxiety for years, this experience intensified feelings I had long grappled with, bringing them to the forefront of my life.

It wasn’t until years later that I recognized what I had endured was workplace burnout.

If my story resonates with you, the following information may provide the insights and understanding you need to navigate your own experiences with workplace burnout.

In today’s fast-paced office jungle, burnout has become the new normal, like that one coworker who always microwaves fish for lunch (you know the guy). It’s that state of emotional, physical, and mental exhaustion that sneaks up on you like an unwanted surprise meeting invite, just as you’re walking out the door at the end of a challenging day.

What is Workplace Burnout? It's not just your average Monday morning grumpiness; it’s an actual interruption to a once-happy environment that now seems unwelcoming and a challenge to go to each day. It’s dreading Monday morning, Friday afternoon. If you or someone you know has experienced these feelings of workplace burnout, it is no surprise, as the latest statistics on workplace burnout from the National Alliance on Mental Illness (NAMI) find that 52% of American workers reported some form of workplace burnout that significantly got in the way of their productivity and general happiness. NAMI has broken down three main factors that may result from chronic, unaddressed workplace stress:

• Feelings of exhaustion or energy depletion.
• Negative or cynical feelings toward work.
• Reduced performance at work.

Several factors contribute to workplace burnout:

• A heavy workload: High demands and little time for rest. This can lead to feelings of being overwhelmed.
• A lack of agency: Employees who have little control over their work environment or tasks often experience higher levels of stress and depression.
• Lack of recognition: Feeling unseen for your hard work and ideas.
• Poor work balance: Difficulty separating work from personal life can contribute to fatigue and stress.
• Toxic work environment: A culture that promotes competition over collaboration can exacerbate feelings of isolation and stress.

The effects and consequences of burnout extend beyond individual employees, affecting overall workplace productivity and morale. Some common effects include:

• Decreased performance – Burnout can lead to reduced efficiency and productivity, impacting both the individual and the organization.
• Increased missed days of work – If you are experiencing burnout, you are more likely to take more sick days.
• Anxiety, depression, and other signs of mental health problems.
• A higher turnover rate – Organizations with high levels of employee burnout often face increased turnover rates, leading to additional costs in recruitment and training.

Alright, let’s tackle this burnout beast with some strategies, because we all know that ignoring it is just going to make it worse. 

• Set clear boundaries: Establish limits on work hours and stick to them to maintain a healthy work-life balance.
• Prioritize self-care: Engage in regular physical activity, eat well, and ensure you get enough sleep to recharge your body.
• Take regular breaks: Schedule short breaks throughout your day to step away from your work and refresh your mind.
• Practice mindfulness: Incorporate mindfulness or meditation techniques to reduce stress and enhance focus.
• Seek out your support system: Talk to trusted colleagues, friends, or a professional about your feelings to gain perspective and support.

Burnout is a serious issue that can have lasting effects on both employees and organizations alike. By understanding its causes and effects and implementing effective strategies for recovery, we can make space for a healthier work environment that prioritizes mental well-being. Remember, recognizing the signs of burnout is crucial, and seeking help is a sign of strength. Prioritizing mental health not only benefits individuals but can also lead to a more productive and positive workplace for everyone.

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If you or someone you know is feeling the effects of workplace burnout, there are resources to help you in general or to assist you in speaking up to someone you care about, including:

National Alliance on Mental Illness (NAMI)

World Health Organization (WHO)

Suicide Prevention: The Power of Communication

By Pearl Ventura De Santiago (student at University of Texas at El Paso), with Joshua Rivedal

Human beings were not made to go through life alone. When we’re cut off from others, that sense of isolation can lead to loneliness, which has terrible emotional and physical health consequences. Every one of us depends emotionally on social connections; talking to people, expressing ourselves, being loved, and feeling company are what move us as people and keep us in our best state emotionally, physically, and sometimes even economically. Communication is one of our greatest tools as humans.

Though we’re able to communicate with one another, many of us don’t, often for reasons like fear, pride, a lack of self-worth, or simply because we think we don't need it. Yet, when we don’t communicate, when we don’t connect, especially over long periods of time, that isolation can be a sign or symptom of someone experiencing emotional crisis, which can often (not always) lead to suicide ideation, attempts, and deaths. The most recent statistics reflect that in 2023, over 49,000 people died by suicide. That number is staggering. What makes it even more heartbreaking is knowing how many of those people may have felt unseen, unheard, or unsupported.

This is why communication matters so much. Reaching out (whether you’re the one struggling or the one offering a listening ear) can make a life-saving difference. Sometimes, just saying out loud what you’re going through helps ease the burden. It can make you feel “normal” and less alone. And sometimes, just having someone listen without judgment is enough to keep a person from feeling completely alone (I’ve been there at points in my life, and so have many others). 

So how do we show up for the people we care about? How do we make it easier for them to open up? A few things can help:

• Create a safe space – Set aside moments where judgment is off the table, so your loved one feels comfortable sharing openly.

• Limit distractions – Find a private, quiet place where you can give them your full attention.

• Be an active listener – Notice not only their words but also their tone, expressions, and body language.

• Respond with compassion – You don’t have to “fix” what’s wrong—in fact, offering quick solutions can sometimes backfire. Instead, focus on empathy. A simple, “I’m here with you,” goes a long way.

• Respect boundaries – Know your own limits and theirs. If the situation calls for more support than you can give, gently encourage professional help. That could mean suggesting counseling, therapy, or calling the 988 Suicide and Crisis Lifeline. You can also help make a “warm handoff,” meaning you can assist them in calling 988, or you can ask the person in crisis if you can drive them to the ER or walk with them to your school’s counseling office (just a few examples).  

Listening is vital, but so is speaking up. If you’re the one struggling, know that you don’t need to explain everything perfectly, and you don’t need to even try to have all the answers. What matters is that you reach out. There will always be someone willing to hear you out.

Our minds are meant to think, our hearts are meant to feel, and our voices are meant to share. Communication is a gift that can bring healing, hope, and connection. Let’s use it to its fullest, for ourselves and for each other.

I’ll always be a listening ear, whether you’re in crisis or just want to call or text to celebrate something amazing that happened in your life. I look forward to hearing from you :)

Our minds are meant to think, our hearts are meant to feel, and our voices are meant to share. Communication is a gift that can bring healing, hope, and connection. Let’s use it to its fullest, for ourselves and for each other.

I’ll always be a listening ear, whether you’re in crisis or just want to call or text to celebrate something amazing that happened in your life. I look forward to hearing from you :)

5 Genius Stress-Relief Hacks Every College Student Desperately Needs Right Now

By Rachel Houston (student at Longwood University), with Joshua Rivedal

Navigating change in your life, especially academically, can add additional stressors. The newfound freedom and responsibilities. The unfamiliarity of it all. Then classes quickly snowball into “too much to handle.” These factors can have adverse effects on grades or relationships. This can lead to excessive stress that may be difficult to face.

The Impact

Stress manifests in multiple aspects. It affects the body through a change in behavior or health. It lowers your body’s ability to fight infection. As a student, being ill is the last thing you want to see on your bingo card. Missing a class will significantly worsen the pressure. You may find it difficult to relax after classes and constantly reflect on unfinished work. Stress can also lead to permanent alteration in decision-making, according to a 2012 study. When presented with a choice, your brain will want to choose impulsively. Reaction to stress causes a constant fight or flight mode, and you consider decisions that temporarily decrease coursework. It can lead to irritability or isolation from friends and family. 

Navigation

Some stress is good (“eustress” is the term for healthy stress) – it can motivate you through challenges and deadlines. When it reaches a point that becomes unhealthy, it’s time to consider strategies to mitigate it. Practicing even one of the following strategies may improve stress levels:

• Coloring – it doesn’t have to look perfect. Don’t even focus on that. Let the process consume your thoughts and take you elsewhere. (Even activities adjacent to coloring can be helpful, like playing with Legos or doing a puzzle.)
• Exercise – releases endorphins, a peptide in the body that responds to stress. Any sort of physical activity works. Walking or yoga is simple and easy to incorporate into your campus life.
• Socialize – Laugh and spend time with friends. Just a few minutes of quality time can release serotonin, a hormone that is lowered by stress. Serotonin is a neurotransmitter that plays a key role in regulating your mood. Joining clubs and organizations can fulfill this strategy. 
• Meditation – take a few minutes to quiet your mind. Find a comfortable space and watch a guided meditation video if needed. A moment to unwind can greatly benefit you by decreasing stress.
• Creative outlets – whether artistically or musically. Playing an instrument,  cooking, or making art as a hobby can help put stressful energy elsewhere.

It can be difficult to find the motivation to practice healthy stress relief. Take it a day at a time and take breaks when necessary. Don’t wait for burnout to hit you hard. Check in with yourself, talk to a friend, or reach out for help today—your mental health matters. You matter.

How to Handle Major Change

The old adage, “the only constant in life is change,” may be trite but it’s true. One of the greatest gifts one can receive while going through major change is the gift of perspective. Perspective isn’t just “maintain a positive attitude.” Perspective can be achieved by acknowledging what is going well in your life even while things are in upheaval. Daily gratitude has also been proven to change the chemistry of the brain for the better, and is another tool to give perspective. Perspective can also be achieved when we're in the constant pursuit of knowledge, self-education, and learning new skills. Sometimes when major change or even multiple major changes come our way, it’s tempting to think “why is this happening to me?” But I would challenge you to reframe and choose the mindset that everything is not happening for me and not to me. You might not get to choose what life throws your way but you can choose how you respond, search for a lesson to be learned, and work to make meaning from the difficult change or changes you are going through.