(As prepared for The Association of School Business Officials’ publication, The Reporter)

In today’s world of non-stop communication, information overload, and negative news coming at us from every angle, most are feeling incredibly overwhelmed, even on those “off” days. We are living in what experts call an “urgency culture.” With so many things competing for our immediate attention, it’s easy to lose track of what’s most important and respond to every request as it comes in. As a result, you can end your day feeling depleted, distracted, and as though nothing truly meaningful was accomplished.

Now, add a particularly busy season on top of that. Perhaps it’s the cognitive load of the holiday hustle, or maybe the high demands of budget season. This compounding stress elevates cortisol levels. And with today’s world of micro-stressors giving us no time to recharge, we’re pushed closer and closer to burnout.

WHAT IS BURNOUT?

According to the World Health Organization (WHO), burnout is a syndrome resulting from workplace stress that has not been successfully managed. While an unreasonable workload is one of the most common causes, the reality is that some seasons simply come with additional demands. When those demands cannot be avoided, it becomes essential to focus on managing stress proactively.

MANAGING STRESS DURING PEAK SEASONS

Learning how to navigate high-pressure periods is critical for staying emotionally regulated and productive. It also enables you to show up as the coworker, friend, or family member you aspire to be. Here are several strategies to optimize your mental well-being and maintain balance during these demanding times:

1. DON’T SKIMP ON SLEEP

It’s tempting to open your laptop after the kids are in bed or decompress with a late-night Netflix binge. But sacrificing sleep for seemingly productive or relaxing activities will undermine your ability to manage stress. Sleep is a keystone habit, impacting nearly every aspect of your mental and emotional health.

Instead, remind yourself that an extra hour of sleep tonight will result in greater focus, productivity, and emotional stability tomorrow. If necessary, set a “wind-down alarm” to remind yourself to log off and power down screens to ensure you get the recommended 7–8 hours of rest.

2. MULTITASKING IS A MYTH

Multitasking might feel like a productivity hack, but according to Dr. Aditi Nerurkar, Harvard stress clinician, fewer than 2% of people can effectively multitask. Most of us are simply “task-switching,” and this constant back-and-forth drains mental energy, reduces the quality of work, and leaves us feeling more depleted than if we’d focused on one task at a time.

To combat this, create digital boundaries: turn off notifications, schedule blocks of time for specific activities, and leave your phone out of reach when working on something important. By focusing on a single task, you’ll produce better results and feel more accomplished at the end of the day.

3. CREATE SPACE FOR SOLITUDE

One of my favorite Zen proverb states: “You should meditate for 20 minutes. If you don’t have time, then you should meditate for an hour.” While you may not need to meditate for an hour (or even 20 minutes), the idea is to make time for intentional, screen-free pauses in your day. Especially when you feel that you don’t have the time.

Quick resets – like sitting in silence for 5 minutes between meetings, listening to a few minutes of relaxing music or practicing deep breathing – help reduce the cumulative effects of stress. These mindful moments often bring new clarity and perspective, empowering you to approach challenges from a calm and centered place.

4. CALL YOUR MOTHER

Or friend. Or colleague. According to the Harvard Study of Adult Development, the single biggest predictor of health and happiness is the strength of our relationships. As Dr. Robert Waldinger explains, “Strong relationships build resilience.”

It’s common to deprioritize social interactions during busy periods, but maintaining these connections is essential for mental well-being. A quick 5-minute phone call with a parent or family member, or honoring that lunch date with a friend, can recharge your emotional reserves today and equip you to handle stress more effectively tomorrow.

5. CELEBRATE YOUR PROGRESS

During overwhelming seasons, it’s natural to focus on unfinished tasks and overlook your accomplishments. Instead, take a few minutes each evening to reflect on your day and identify three wins—these could be milestones, new skills, or small victories. This simple practice not only helps shift your mindset but also utilizes self-directed neuroplasticity to enhance feelings of satisfaction and achievement.

Stress is a natural part of life, but in today’s demanding world, it’s essential to take intentional steps to protect your mental health—especially when responsibilities begin to compound. Remember, you can’t pour from an empty cup. During busy times, prioritize rest, stay intentional with your focus and time, and nurture connections with others. These strategies will help you maintain your mental resilience and productivity, even in the most challenging seasons.

Feeling overwhelmed and unsure where to start? My Stress Slayer guide is a free resource packed with five simple, five-minute exercises, designed specifically for busy professionals. These practical tools can help you regain a sense of control, peace and clarity, even in the busiest of seasons.

Ally Meyers is a certified Executive and Positive Psychology Coach and Yale-certified expert in the Science of Well-being. She specializes in the teaching of science-backed strategies that enhance workplace well-being and engagement.

Creator of the FLOURISH@WORK™ framework, Ally designs workplace workshops and training programs that equip teams with practical tools to manage modern stressors and thrive both personally and professionally. More information and free resources can be found at www.allisonmeyers.com.