Anxiety at Work and Burnout: Signs to Notice and What Actually Helps

Sunday evenings that feel heavy. A tight chest before stand-up. Snapping at family after a long day of calls. For many working professionals in Pune — whether in IT parks in Hinjewadi or offices in Baner — work stress has quietly become a constant.

Stress, anxiety or burnout?

• Stress is a response to pressure. It often eases when the pressure does.
• Work anxiety is persistent worry or dread about work — even when things are going fine.
• Burnout builds over time: exhaustion, feeling detached or cynical about work, and a sense that nothing you do is enough.

Signs to notice

• Trouble switching off in the evening or on weekends
• Sleeping badly, or waking up already tired
• Headaches, stomach trouble or a racing heart before work
• Procrastinating, then panicking
• Feeling numb, irritable or not like yourself

What actually helps

1. Create a "shutdown" ritual. Write tomorrow's top three tasks, close the laptop, and do something physical to mark the end of the day.
2. Protect one boundary. One meeting-free hour, or no messages after a set time. Start small.
3. Notice your thinking traps. "If I make one mistake, I'll be fired" is anxiety talking, not fact.
4. Rest without guilt. Rest isn't a reward for finishing everything; it's what lets you keep going.
5. Talk to someone. A counsellor can help you untangle what's driving the pressure and plan changes that fit your situation. Many workplaces also offer counselling through employee wellness programmes.

Sessions can fit around work: online during a lunch break, or in Baner close to Hinjewadi and Balewadi.

If you'd like to talk it through, you can book a session with Neha — in Baner, Pune or online from anywhere in India.