Your Stress Responses Are Sabotaging Your Career

Let’s Fix That.

You know how it goes. We start the workday full of ambition, ready to crush our to-do lists and tackle big projects. But the wheels start coming off somewhere between that second cup of coffee and the afternoon slump. Suddenly, we’re caught in a cycle of overthinking, jumping between tasks, dodging tough conversations, and—if we’re being honest—burning ourselves out on things that don’t matter.

That creeping stress? It’s not just making us miserable. It’s holding us back in ways we might not realize—damaging relationships, stifling creativity, and wrecking our confidence. But here’s the thing: stress responses aren’t inevitable and don’t have to be permanent.

Today, I want to talk about 12 stress responses that could be sabotaging your career and, more importantly, how you can get back in the driver’s seat.

Let’s start with overthinking. It’s easy to fall into this trap, isn’t it? We second-guess every decision, replaying scenarios and agonizing over what might go wrong. The problem is that while debating Plan A, the opportunity to act often slips away. It’s a classic case of analysis paralysis. One simple fix? Step away. Take a 15-minute walk, breathe some fresh air, and commit to making the decision when you return. Sometimes, what you need isn’t more analysis—it’s a break to get out of your head.

Physical stress is another big one, and it’s more visible than you think. Tension in your body, the hurried way you speak, or even the tone of your emails can send signals to the people around you. Stress is contagious, and when you’re radiating it, your team feels it, too. One way to tackle this is by paying attention to your body throughout the day. Stand during calls, stretch between meetings, and take real breaks—yes, real breaks, not just doom-scrolling social media. These small adjustments can help reset your energy and keep the stress from spreading.

And let’s talk about busywork. How often have you looked up at the clock, realized it’s almost the end of the day, and thought, What did I even accomplish today? It’s not that you weren’t working hard—you weren’t working on the right things. The fix? Borrow a strategy from productivity coach Brendon Burchard: make it a goal to finish your most important tasks by 1 p.m. Prioritize three key actions that truly matter, and focus on getting them done before lunch. After all, success isn’t about doing more—it’s about doing what matters.

This next one might hit a little close to home: over-explaining. If you’ve ever rambled during a meeting or drowned your emails in unnecessary detail, you’re not alone. But over-explaining doesn’t make you look thorough; it makes you lose your audience. Instead, try leading with your conclusion. Say the most important thing first, then stop after two or three key points. Brevity is powerful. People remember clarity, not wordiness.

Speaking of communication, let’s talk about defensiveness. Stress can make us overly protective of our ideas, which leads us to push back on feedback or dismiss other perspectives. But defensiveness doesn’t just block growth—it shuts down collaboration. Next time you feel the urge to defend your position, pause. Ask a simple question like, “Can you tell me more about that?” Opening the door to dialogue can turn feedback into a learning opportunity instead of a battleground.

Another sneaky stress response is task-switching. It feels productive to bounce between emails, Slack messages, and a report you’re trying to finish, but it’s not. All that switching is killing your focus and credibility. One simple rule can change everything: one task at a time. Close all those extra tabs and apps, and batch smaller tasks for later in the day when your energy naturally dips. You’ll be amazed at how much sharper—and faster—you are when you’re fully present with one thing at a time.

Perfectionism is another big career killer. It convinces us that something isn’t ready until flawless, which means deadlines slip and opportunities pass us by. The solution? Share your work after the second draft, then move on after three rounds of edits. Excellence doesn’t require perfection; most of the time, your “good enough” is more than enough.

Stress also tricks us into creating false urgency. Everything starts to feel like a five-alarm fire, and before you know it, your team is ignoring the real priorities because you’ve taught them that everything is urgent. The fix here is simple but powerful: question deadlines. Before you treat something as an emergency, pause and ask yourself, Does this need to be done right now? Chances are, it can wait.

Let’s not forget the hard conversations we avoid. You know, the ones—the performance reviews, the boundary-setting talks, the moments of necessary conflict. Dodging them doesn’t make the problems disappear; it just worsens them. The best approach? Schedule those conversations when you feel confident, and lead with data instead of emotion. Hard conversations are always uncomfortable, but they can become turning points instead of tension points with preparation and focus.

And then there’s skipping recovery time. This is a big one for high achievers who think rest is a luxury instead of a necessity. But here’s the truth: your performance suffers if you don’t give yourself time to recover. Your decision-making gets sloppier as the day progresses, and your energy tanks. Build breaks into your schedule—real ones, not five minutes of checking your phone. Stretch, hydrate, breathe. Think of these moments as fuel stops for your brain.

Validation-seeking is another stress response that often creeps up on us without noticing. It feels harmless to ask for feedback or reassurance, but constantly fishing for approval undermines your authority. Give yourself an hour instead of running to someone for input right away. Sit with your decisions. Trust your instincts. You might find that you don’t need as much validation as you thought.

Finally, let’s discuss energy management. Too often, we spend our peak hours on low-value work—replying to emails, scheduling meetings, or putting out small fires. However, your best energy is precious and should go toward your most important tasks. Take stock of when you feel strongest during the day, and use that time wisely. Whether it’s morning, mid-afternoon, or right after lunch, protect those hours fiercely and reserve them for high-impact work.

Stress isn’t just an inconvenience. It’s a thief. It robs us of focus, creativity, and, let’s be honest, joy. But here’s the good news: you don’t have to let it win. Each of these stress responses can be managed with small, intentional changes. None of them require a personality transplant or a complete life overhaul. They ask you to pause, reflect, and adjust.

So here’s my question to you: which of these stress responses do you recognize in yourself? And, more importantly, which fix will you try this week?

I’d love to hear your thoughts. What works for you when managing stress and staying on your game? Hit reply and let me know—I read every response.

Here’s to making stress a side note, not the headline. Let’s work smarter, live better, and build careers that feel as good as they look on paper.