What do you do if your work-related conflicts are leading to burnout?

1 Identify the sources of conflict

The first step is to identify the sources of conflict that are causing you stress and frustration. Are they related to your tasks, goals, expectations, communication, or relationships? Are they internal or external? Are they within your control or not? By clarifying the nature and causes of the conflict, you can better understand your own feelings and perspectives, as well as those of the other parties involved.

2 Choose your battles wisely

The second step is to choose your battles wisely. Not every conflict is worth engaging in or escalating. Some conflicts may be minor, temporary, or irrelevant to your work performance or satisfaction. In these cases, you may decide to let them go, ignore them, or compromise with the other party. However, some conflicts may be significant, persistent, or detrimental to your work quality or morale. In these cases, you may decide to address them, negotiate with the other party, or seek help from a third party.

3 Use effective communication skills

The third step is to use effective communication skills when dealing with work-related conflicts. Communication skills can help you express your needs, feelings, and opinions in a respectful and constructive way, as well as listen to and understand the other party's point of view. Some communication skills that can help you resolve work-related conflicts are: using "I" statements, avoiding blame and criticism, asking open-ended questions, paraphrasing and summarizing, acknowledging and validating emotions, and proposing solutions.

4 Manage your emotions

The fourth step is to manage your emotions when facing work-related conflicts. Emotions can influence how you perceive, react, and respond to conflict situations. If you are feeling angry, hurt, or anxious, you may be more likely to act impulsively, defensively, or aggressively. If you are feeling calm, confident, or optimistic, you may be more likely to act rationally, respectfully, or cooperatively. To manage your emotions, you can use techniques such as: breathing exercises, meditation, positive affirmations, self-talk, and emotional regulation.

5 Seek support and feedback

The fifth step is to seek support and feedback when dealing with work-related conflicts. Support and feedback can help you cope with the stress and challenges of conflict situations, as well as learn from them and improve your skills. You can seek support and feedback from various sources, such as: your colleagues, friends, family, mentors, coaches, counselors, or online communities. You can ask them for advice, guidance, encouragement, validation, or perspective.

6 Take care of yourself

The sixth step is to take care of yourself when experiencing work-related conflicts. Self-care can help you prevent or reduce the symptoms of burnout, such as: fatigue, insomnia, irritability, depression, anxiety, or reduced productivity. Self-care can also help you maintain or enhance your physical, mental, and emotional health, as well as your personal and professional growth. Some self-care activities that can help you cope with work-related conflicts are: getting enough sleep, eating well, exercising regularly, engaging in hobbies, setting boundaries, and taking breaks.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?