How to Combat Burnout in High-Stress Professions

Burnout is an unfortunate reality for many in high-stress professions, where the pressure to perform is constant, and the demands of the job never seem to end. But while burnout is common, it doesn't have to be inevitable. With the right strategies, both employers and employees can work together to prevent and manage burnout effectively, making space for well-being even in the most intense environments.

In my previous career as a preschool director, I witnessed firsthand the toll that high-pressure work can take on dedicated individuals. The staff members at my preschool faced intense daily responsibilities, managing classrooms full of young children, meeting the expectations of parents, and keeping up with administrative requirements. It was clear that stress was an ever-present part of their lives, and I knew something needed to change.

Though I wasn't yet officially a wellness professional, my own personal journey towards well-being had begun. I had started exploring mindfulness, stress management, and the impact that small wellness rituals could have on day-to-day life. Seeing the benefits in my own life, I felt compelled to share these with my staff.

I began changing the way I held staff meetings, shifting them from purely task-focused sessions to opportunities for stress relief and connection.

Whenever possible, I would transform our meetings into a spa-like experience—an hour set aside with no work talk, designed purely to make my staff feel pampered and cared for. I would create a zen-like atmosphere that engaged all the senses: covering the floor with yoga mats, floor cushions, and fuzzy blankets; using essential oil diffusers and playing soothing music; catering healthy, nourishing snacks; and either hiring a wellness expert or facilitating a mindful activity myself.

At other times, I dedicated the first 20 minutes of our staff trainings to stress management techniques, introducing tools like EFT tapping to help my team release the tension they carried. These simple changes made a big difference in how my staff approached their workdays and how they responded to the demands placed upon them.

These wellness experiences I curated were a result of my recognizing that in order to get a different result from my employees, I had to break the norm, just as I had in my own health and daily routine.

My business Rebolistic Wellness, which combines the words "rebel" and "holistic" because of we break the norm with our wellness solutions and events, did not yet exist, but it's spirit most certainly did. Instead of just demanding more of my staff, I sought to help them manage and alleviate stress, which opened up space in them to be able to give from a more expansive, healthy state of mind. The result? They were better teachers in the classroom and likely better parents and partners at home as well, because work had become a place that cared about their wellbeing. The improved performance I was wanting to see began to naturally happen, not because I was threatening their jobs or piling on the workload, but because I was teaching them techniques that helped them clear out stress and make space for creativity.

When working with a client around their nutrition, I teach a concept of "crowding out by crowding in".

What this means is instead of just focusing on removing the less nutritious foods, which for some, can feel very restrictive and overwhelming, focus instead on adding in lots of nutritious whole foods. This feels like abundance instead of restriction because the attention is on what you are adding in rather than what you are eliminating. The more healthy foods you crowd in, the less room there is for the unhealthy foods, so they naturally get crowded out. It's all about mindset. This is the same approach I was taking with my staff and stress management. By bringing in stress-relieving experiences and introducing them to techniques that helped them reduce burnout, we were crowding in more of what we wanted and crowding out the rest.

I like the analogy of a young child who gets their hands on something that is unsafe. We don't just yank the unsafe object from them, leaving them upset and frustrated. We replace it with something that is safe, which prevents them from feeling deprived. We must do the same with our own health and that of our employees. If we look for ways in which we can enrich their minds and bodies with foods and activities that are safe and healthy for them, we are helping them get more of what they want to experience in life. It might start at work, but it will have a ripple effect into every part of their world.

While my experience was in early childhood education, the lessons apply to any high-stress profession. Below are some practical strategies that can help prevent and manage burnout:

1. Prioritize Regular Breaks and Downtime

High-performing employees need regular opportunities to rest and recharge. Employers can create spaces for breaks, encourage taking time away from work, and normalize rest as a valuable aspect of productivity.

2. Cultivate a Supportive Workplace Culture

Create a culture where asking for help is encouraged. Team members should feel comfortable expressing when they are feeling overwhelmed, and they should have access to resources or support systems that can help.

3. Incorporate Stress-Relief Activities into the Work Routine

Whether it's starting a meeting with a few minutes of guided breathing or introducing weekly wellness challenges, small activities can go a long way in reducing stress. As I learned with my preschool staff, even brief moments dedicated to well-being can have a meaningful impact.

4. Mindfulness and Relaxation Techniques

Simple mindfulness practices, such as breathing exercises, guided visualizations, or even EFT tapping, can be incredibly effective tools for reducing stress. These techniques can be taught during meetings or retreats and can empower employees to manage their stress independently.

5. Encourage Physical Movement

Movement is one of the best ways to relieve stress. Encourage employees to take short walks, offer desk yoga sessions, or create opportunities for group exercise. These activities not only combat burnout but also foster team bonding.

6. Provide Healthy Nutrition Options

Good nutrition plays a vital role in managing stress and maintaining energy levels. Employers can support wellness by providing healthy snacks in the break room, such as fresh fruits, nuts, and yogurt, instead of typical doughnuts, sugary drinks, and vending machine snacks. Making nutritious options readily available encourages healthier choices, which can help employees feel more energized and focused throughout the day.

Very often, employees are on their own physical health journey, managing ailments like diabetes, heart conditions, obesity, and much more.

Consider this: how much more difficult are we making their health journey if the workplace isn't conducive to good health because it constantly bombards them with sweet treats and processed foods? 

I remember a time during my preschool career when I was engaging in a whole-foods based detox, eliminating refined sugars and other inflammatory foods. I attended a full-day conference facilitated by our company, where breakfast and lunch were provided. I knew that in order to maintain my personal health goals, I needed to pack my own food. So I did, and sure enough, breakfast was a buffet of sugary muffins and pastries, sweetened yogurts, and bowls of candy were set up on the tables for us to munch on throughout the day. Lunch was heavy pastas and meats drenched in sauces that contained sugar and additives and an ample selection of desserts, sodas, and more candy.

I remember thinking, they brought us here to learn. They want us to focus, but they aren't feeding us the fuel to enable us to be alert and on point. Sure, they were doing the norm, serving the types of foods that are commonly served at work functions, but if we truly want to empower our employees and encourage optimal performance, we must fuel them accordingly.

We must broaden the concept of inclusion in the workplace to include those who wish to focus on their health. 

They should not be the ones who have to pack their own food for a conference. They should be able to attend, knowing there will be spreads of fresh fruits and veggies, lean proteins, and plenty of options for various eating styles. If anyone packs their own food, it should be those who want the processed foods.

We must break the norm in how we fuel our employees if we want them to break the norm with their outstanding performance.

Some of the best conversations I've engaged in, the most creative ideas I've been a part of, and the most inspiring actions have taken place after fueling the mind and body with nourishing, nutrient-dense foods. It is up to us to show our employees how to use food and experiences to tap into this next-level creative potential. This is why I've created my corporate wellness packages, because I am so passionate about helping others experience this.

Burnout doesn't have to be the default outcome in high-pressure environments.

It doesn't have to be the norm. It is time we foster wellness cultures that help our teams manage stress and overwhelm. That is what holistic leadership looks like.

By making space for wellness—even in small, tangible ways—we can shift the narrative from survival to thriving. My experience as a preschool director showed me the power of intentionally creating moments of rest and rejuvenation for my team, and it's a lesson I carry forward in every aspect of my work today.

Let's make workplace wellness the new trend. Burnout is so last year.