Introduction
We have all experienced stressful work environments that not only drain us but also make us question whether we are in the right field. I had the unfortunate experience of working for two years in a job that caused significant mental stress, to the point where I felt I had lost myself.
I was offered a position at a company I was genuinely excited to join. Things started off well. We had an excellent orientation, and everyone seemed friendly. As I settled in and began learning, I realized I was in the “honeymoon phase” of my career. I barely had a personal life, let alone a social one, and things eventually escalated to the point where I experienced a mental breakdown. When I had two stress-induced seizures at work, I knew it was time to leave. I had to accept that my job was not worth my health because how could I continue working if I was not well?
Confronting What You Are Feeling
The first step in my recovery was confronting my feelings. Many of us struggle with this, but anything worth doing rarely comes easily. I sat down alone and began writing a list of what I was feeling, identifying the key factors behind those emotions. This helped me understand where my pain came from and later guided me in overcoming the feeling of burnout.
Find Activities That Relax You
When working full-time, it is easy to forget the things you enjoy. Most of my weeks were spent going to work and coming home to sleep, seven days a week. To change this, I began making time for activities I enjoy. These included reading, getting massages, and journaling.
Journaling was the most helpful, as it felt like speaking to a therapist who already understood me. I also sought professional therapy, because sometimes you cannot do it alone. Talking to someone who has your best interests in mind can help you gain deeper self-awareness. My favourite activity was painting. It became a powerful way to express feelings I could not put into words.
Take Time to Meditate and Reflect
Everyone heals differently. One of the most important steps is taking time each day to meditate and reflect on what you are dealing with internally, and then learning to let it go. This also means being open to new possibilities and shifting your mindset from “I am hurt” to “What hurt me will not keep me down.”
Prayer worked best for me, but we all have our own belief systems. It is important to choose methods of meditation and reflection that align with what works best for you.
Conclusion
I was fortunate that after leaving my job, I secured an internship that gave me the flexibility to heal. My supervisors were understanding, which made a significant difference. I dedicated two days each week to focusing on myself, removing distractions, and anything that negatively overstimulated me, such as social media and alcohol.
It required a great deal of discipline, but in the end, I found myself again. I rediscovered why I had fallen in love with my field. I was smiling more and felt more creative than I had in a long time. Taking time out of a busy schedule to focus on healing is one of the most valuable forms of self-care, and it is something I will never take for granted.
This is how I learned to break free from stress and anxiety. Many people experience this in the workplace but never take the time or feel they have the time to reflect and heal.
References
Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress‐related physiological activation, and health. Journal of Psychosomatic Research, 60(2), 113–124. https://doi.org/10.1016/j.jpsychores.2005.06.074
Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299. https://doi.org/10.1037/1089-2680.2.3.271
Hülsheger, U. R., Alberts, H. J. E. M., Feinholdt, A., & Lang, J. W. B. (2013). Benefits of mindfulness at work: The role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Applied Psychology, 98(2), 310–325. https://doi.org/10.1037/a0031313
Sonnentag, S., & Fritz, C. (2015). Recovery from job stress: The stressor-detachment model as an integrative framework. Journal of Organizational Behavior, 36(S1), S72–S103. https://doi.org/10.1002/job.1924
Tedeschi, R. G., & Calhoun, L. G. (2004). Posttraumatic growth: Conceptual foundations and empirical evidence. Psychological Inquiry, 15(1), 1–18. https://doi.org/10.1207/s15327965pli1501_01
Author Bio
Issabella Murungi is a hospitality graduate with experience in the international hospitality industry. She is passionate about personal growth, self-reflection, and mental well-being, drawing from her own journey of overcoming burnout and rediscovering balance. Through her writing, she shares honest insights about healing, resilience, and the importance of taking time to reconnect with oneself.
Published under the Creative Commons Attribution 4.0 International (CC BY 4.0) license for mental health awareness with editorial review.