— NEMA Club Plus App Guide

Workplace stress is no longer rare — it’s common, constant, and often overwhelming. Whether it’s long hours, unrealistic deadlines, late-night emails, or toxic office environments, employees today are facing burnout faster than ever.

Burnout is not just tiredness. It’s emotional exhaustion, reduced motivation, and the feeling of being mentally drained — even after small tasks.

Here are 10 practical and science-backed ways to deal with office stress and burnout, curated by the mental wellness team at NEMA Club Plus App.

1. Identify Your Stress Triggers

Not all stress is the same. Some people struggle with workload pressure, while others get overwhelmed by conflicts, deadlines, or responsibilities.

Write down:

• What stresses you

• When it occurs

• How your body reacts

Awareness is the first step to control.

2. Practice the “90-Second Rule”

When stress hits, your body reacts for 90 seconds. Pause. Breathe. Don’t respond instantly. This reduces impulsive reactions and emotional overwhelm.

A simple breathing exercise: Inhale 4 seconds → Hold 2 → Exhale 6 seconds Repeat 5 times.

3. Don’t Skip Breaks

Working non-stop reduces productivity. Take 5–7 minute micro-breaks every hour. Stretch, walk, drink water, or simply breathe.

Your mind needs rest to perform at its best.

4. Learn to Say “No” Gently

Most burnout happens because we say “yes” when we are already overloaded. A respectful alternative:

Boundaries protect your energy.

5. Keep Your Work Desk Calm & Organized

A cluttered workspace leads to a cluttered mind. Keep your desk clean, add a plant, use soft colours, and keep only essentials. This boosts focus and reduces stress levels.

6. Move Your Body

Sitting all day increases stress hormones. Even a 10-minute walk can:

• Reduce anxiety

• Increase serotonin

• Improve problem-solving

If possible, step outside for sunlight — it resets your brain.

7. Avoid Multitasking

Multitasking increases stress by 40%.Instead, use the

One-Task Rule: Focus on one task completely → finish → move to next.

You’ll complete more work with less mental fatigue.

8. Talk It Out — Don’t Bottle It In

Sharing what you feel reduces the emotional load instantly. Talk to a friend, coworker, or professional therapist.

On NEMA Club Plus App, you can💬 Talk to psychologists,🤝 Vent to trained listeners,🧠 Join stress support communities— anytime, privately.

Sometimes, you just need someone who listens.

9. Improve Work–Life Balance

Disconnect after work. No checking emails late at night. Create space for hobbies, rest, family, and yourself.

A healthy employee is always more productive than an overworked one.

10. Seek Professional Help When Needed

Burnout is real.If you experience:

• Constant exhaustion

• Irritability

• Anxiety

• Loss of motivation

• Trouble concentrating

…it’s time to talk to a mental health expert.

The NEMA Club Plus App offers 24x7 access to certified psychologists who help you understand, manage, and overcome workplace stress.

How NEMA Club Plus App Helps With Office Stress

The app provides:✔ Instant chat with psychologists✔ Anonymous therapy sessions✔ Buddy support for everyday venting✔ Mood tracking tools✔ Communities for workplace stress✔ Self-care exercises and calming activities

It’s your personal stress-relief companion — anytime, anywhere.

Final Thought

Office stress is unavoidable, but burnout is preventable. With the right tools, boundaries, habits, and emotional support, you can regain balance and feel in control again.

✨ When work feels heavy, remember:You don’t have to deal with it alone. Support is one message away.— NEMA Club Plus App