How Microbreaks Can Reduce Daytime Fatigue And Boost Mental Health And Productivity

Researchers in industrial/organizational psychology (sometimes called I-O psychology) have made significant advancements in understanding how workplace culture can affect an individual’s mental health and well-being. Recently, research has shifted to consider how employee breaks affect productivity and prevent workplace burnout. This article explores how microbreaks can benefit individuals both inside and outside of work. It also offers suggestions for things you can do to reduce stress and anxiety in all areas of life—and when it may be time to seek help from a mental health professional. 

How workplace burnout and fatigue can affect daily life

Managing burnout with workday breaks isn’t just about decreasing fatigue to increase productivity. It's also about helping employees stay healthy outside the workplace. When individuals don't manage their stress at work, it can create issues in other areas, including (but not limited to) physical health, mental health, and quality of life.

Individuals experiencing chronic workplace fatigue may have sleep disruptions, headaches, and gastrointestinal distress. Burnout may exacerbate mental health conditions like anxiety and depression, which can potentially interfere with an individual's ability to manage daily responsibilities. This may, in turn, lead to stress and a sense of inadequacy. Burnout and its effects can decrease motivation to participate in social activities or pursue hobbies, and burnout may also present challenges in maintaining healthy relationships.

What is a microbreak? 

Do microbreaks work for productivity?

According to a recent Forbes article, 66% of US employees have had some type of burnout over the last year, highlighting the need for workplaces to integrate more opportunities for employees to de-stress during the workday. While lunch breaks are known to reduce stress and burnout at work, short breaks may be more productive than longer breaks in some cases. Systematic reviews suggest that microbreaks can be a quick, easy, and highly effective strategy for reducing fatigue, boosting attention, and improving employee engagement. Microbreaks may also play a key role in lessening musculoskeletal pain and injury for individuals who spend long hours on their feet at work. 

The challenges of making space for stillness

Achieving inner stillness can be a challenge in today’s fast-paced world. One primary hurdle may be overcoming the ubiquitous pull of external stimuli and the internal urge to be constantly productive or engaged. Making time for stillness might require consistent practice before it becomes a daily ritual. Additionally, our culture often prioritizes activity and achievement, which can create an environment where stillness is not valued or is seen as a luxury.

Building a microbreak routine for better mental health

Effective microbreak strategies vary between people based on their work circumstances and needs, but the benefits of these short breaks tend to be most noticeable when taken consistently throughout the day. When developing a microbreak plan, consider your typical work patterns and identify times of high cognitive demand or physical strain. Understand your natural energy cycles and mental limits. How long your microbreak should be depends on your needs, but a typical schedule includes a one- to five-minute break every 20 to 30 minutes. These breaks can involve activities like stretching, walking, deep breathing, or listening to music. Setting a timer and choosing activities that suit your needs can make microbreaks a regular part of your day. 

Other self-care strategies: Physical activity, mindfulness, and more

While microbreaks can be appropriate both in and out of the workplace, they’re only one of many strategies for coping with stress and burnout. Self-care typically involves addressing all aspects of a person’s well-being, from physical health to relationships to self-esteem. With regular practice, self-care activities can become an integral part of your daily routine.  

Physical activity, adequate nutrition, and plenty of sleep

 “The big three” health behaviors—quality sleep, physical activity, and nutrition—can significantly impact mental health, and caring for your body's needs is necessary for overall well-being. To care for your body, incorporate physical activity into your daily routine, even if it's just a short walk or light stretching. Eat nutritiously, stay hydrated, and aim for seven to nine hours of quality sleep each night. 

Stress-relief techniques

Techniques like meditation and mindfulness are evidence-based ways to relieve stress and care for your mental health. Other activities for relaxation might include deep breathing exercises, journaling, and spending time in nature. Some people find engaging in a creative project or hobby soothing. Small, simple actions like lighting a scented candle, taking a warm bath, or listening to relaxing music can also be highly effective. 

The importance of a support system

Connecting with the people in your life who support you can also be a key part of caring for your mental health and wellness. If you’re feeling overwhelmed, ask for assistance from friends and family. Reach out to a therapist if you’re struggling with stress or burnout.

When stress goes unmanaged

While stress is normal in everyday life, it can significantly impact well-being when it becomes frequent, overwhelming, and persistent. Such stress is called chronic stress, and it can affect the body, mental health, relationships, and more. When unmanaged, chronic stress can even lead to premature death. 

Headaches, fatigue, and other symptoms

Common physical symptoms of chronic stress include a persistent feeling of fatigue and a lack of energy. Some people might experience digestive problems like indigestion, constipation, diarrhea, and an upset stomach. Some may have headaches, muscle tension, trouble sleeping, and weight changes. Chronically stressed people may also catch illnesses like the cold or flu more often, as prolonged stress can weaken the immune system.

Mental health conditions

Long periods of stress can impact the ability to regulate emotions, potentially leading to irritability and mood swings. Chronic stress can be a major risk factor for anxiety disorders and depression. It can also contribute to mental fatigue, affecting focus, concentration, and memory.

Relationship impacts

Extended periods of stress may lead to issues within relationships, hindering intimacy, bonding, and communication. People may become emotionally withdrawn and less affectionate when stressed, possibly leading to a sense of detachment and distance within their relationships. Stressed individuals may also become less present and attentive, making it harder to stay mindful and engaged with their partners. 

Chronic stress can lead individuals to become more prone to irritability and frustration, which may lead to increased arguments, conflict, and defensiveness. Stress can hinder effective communication as individuals become less patient, less receptive to listening, and less able to articulate their needs and feelings. Additionally, chronic stress can magnify or exacerbate pre-existing relationship problems, making it harder to address issues and build stronger bonds.

Unhealthy coping behaviors

Unhealthy coping mechanisms may provide temporary relief from stress but can worsen mental and physical health in the long run. For example, some people use alcohol or drugs to relax and alleviate stress, but the stressors are still present after the substance’s effects wear off, and long-term misuse can lead to a variety of health problems. Emotional eating can have a similar effect. Some people may also engage in avoidance or risky behaviors like gambling, unsafe sexual practices, or excessive internet use to escape from stress. 

If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Clinical therapeutic techniques for stress, anxiety, and depression

If chronic stress goes unaddressed, it can evolve into a more serious condition like anxiety or depression. There are several therapeutic methods that mental health professionals may use to treat such conditions, depending on the individual's needs. Cognitive behavioral therapy (CBT), for example, can help people identify and change the negative thought patterns and behaviors contributing to anxiety and depression symptoms.

Dialectical behavioral therapy (DBT) and mindfulness-based therapies are targeted variations of cognitive therapy that are commonly used to treat anxiety and depression, as well as other disorders. Sometimes, a combination of treatments, such as CBT and mindfulness-based interventions, might be the most effective approach. 

Overwhelmed and overworked?

Learn stress-relieving techniques in therapy

Mental health care when workplace productivity becomes workplace burnout

When stress begins to interfere with an individual's quality of life, managing it can become increasingly challenging. Therapy can be an excellent tool for managing chronic stress and burnout in daily life. For those with packed schedules, however, in-person therapy may not be viable. Online therapy through platforms like BetterHelp offers a convenient solution for many busy people, allowing users to attend sessions from home on a schedule that fits their unique needs. 

Internet-delivered cognitive behavioral therapy (ICBT) is effective, according to research, with a 2022 meta-analysis reporting that it reduces clients’ self-rated levels of stress, anxiety, and depression. Online CBT may be a viable treatment option for people experiencing high levels of workplace stress and burnout.