Managing Stress and Avoiding Burnout in Nonprofits

Working in the nonprofit sector can be rewarding, but that doesn’t mean that nonprofit jobs aren’t challenging and stressful—they definitely are, arguably even more so than jobs in the corporate sector.

Many nonprofit professionals enter the field driven by a passion to make a difference, but that passion can sometimes come at the cost of well-being. The constant need to do more with less, the emotional toll of working closely with communities in need, and the pressure to secure funding can all lead to heightened levels of stress.

Stress in the Nonprofit Sector: A Unique Set of Challenges

Nonprofit professionals are no strangers to stress, but what makes their experience distinct is the very nature of the work. Unlike in the corporate world, nonprofit employees often face immense pressure to fulfill a mission with limited resources. This adds an emotional weight to their jobs, as they are not only focused on completing tasks but also on making a meaningful impact on people’s lives.

Here are some factors unique to the nonprofit sector that contribute to stress:

• Funding Instability: The constant need to secure grants, donations, or government funding is a major source of stress. Uncertain revenue streams can lead to anxiety about job security, program sustainability, and the ability to continue serving communities in need. Demands from stakeholders, such as board members, to constantly drive fundraising is enormously stressful.
• Emotional Labor: Nonprofit employees often work with vulnerable populations, such as individuals experiencing homelessness, children in need, or marginalized groups. The emotional toll of witnessing hardship on a regular basis can lead to compassion fatigue or burnout.
• Resource Limitations: Many nonprofits operate with lean budgets, leaving staff stretched thin and required to wear multiple hats. The demand to do more with less can lead to long hours, unrealistic expectations, and physical and emotional exhaustion.
• Mission Over People: Nonprofit leaders and employees may feel compelled to prioritize the mission above all else, often neglecting their own well-being in the process. This over-commitment can lead to stress, burnout, and strained personal relationships.
• Volunteer Management: Managing volunteers adds complexity, as nonprofit leaders must juggle the often conflicting needs of multiple stakeholder groups. Additionally, unlike paid staff, volunteers require unique motivation and management, making it crucial to ensure they feel valued and aligned with the mission.
• Increased Scrutiny: Because of the moral disillusionment effect, where nonprofit professionals are held to higher expectations for ethical behavior, the job can come with intense scrutiny and a heightened need always to follow ethical decision-making processes, which can add significant pressure and stress

Understanding Stress: Sources of Stress (Stressors)

Stress arises when the demands of a situation exceed your capacity to cope. In the workplace, this is often driven by what we call stressors—events or conditions that cause strain. Stressors can be classified into two broad categories: hindrance stressors and challenge stressors.

• Hindrance Stressors are obstacles that block progress and cause frustration. For nonprofit professionals, these could include bureaucratic red tape, lack of funding, or slow-moving processes that hinder their ability to fulfill the organization’s mission. These stressors tend to diminish motivation and performance.
• Challenge Stressors, on the other hand, are demands that people perceive as opportunities for growth or achievement. For example, a big fundraising event that requires extensive planning could be seen as a challenge stressor. While still stressful, these types of stressors can sometimes lead to positive outcomes like a sense of accomplishment, feeling good about raising money for a great cause, or career growth.

Common stressors for nonprofit professionals include:

• Role Overload: With staff often being spread too thin, nonprofit professionals frequently experience an overwhelming workload.
• Role Ambiguity: Wearing multiple hats means nonprofit workers may not always have clear roles or defined responsibilities, leading to confusion and frustration.
• Time Pressure: The urgency of the nonprofit’s mission combined with external pressures from funders or the community can create an ongoing sense of time pressure.
  
  

The Impact of Stress: Understanding Strain and Its Hazards

When stressors become too frequent or intense, they can lead to strain—the physical, emotional, and psychological toll stress takes on an individual. Strain manifests in several ways:

• Emotional Strain: Prolonged exposure to stress can lead to anxiety, depression, or emotional exhaustion. For nonprofit workers, the emotional labor of their work, combined with the demands of the job, can lead to compassion fatigue—when individuals feel too emotionally drained to continue empathizing with those they serve.
• Physical Strain: Stress can take a physical toll, leading to headaches, high blood pressure, or other stress-related illnesses. Nonprofit professionals who are overworked and undersupported may experience chronic fatigue, insomnia, or a weakened immune system.
• Behavioral Strain: In extreme cases, stress can lead to unhealthy coping mechanisms such as irritability, withdrawal from social interactions, or even substance abuse.

Unchecked strain is hazardous not only to the individual but to the organization. Burned-out employees are less productive, more prone to errors, and more likely to leave their positions, contributing to high turnover and additional stress for the remaining staff.

Actionable Strategies to Manage Stress in Nonprofits

Although stress is inevitable in any job, nonprofit professionals can take steps to manage stressors and reduce strain. Identifying and adopting various coping mechanisms can be helpful in managing the unique stressors of working in the nonprofit sector.

These strategies help individuals navigate challenging situations, reduce emotional strain, and maintain their well-being. Coping mechanisms generally fall into two categories: problem-focused coping and emotion-focused coping.

Problem-Focused Coping Strategies

Problem-focused coping involves taking direct action to address the problem… the cause of stress. For nonprofit professionals, this could mean improving time management, delegating tasks, or developing new skills through professional development. Tackling challenges head-on can reduce feelings of overwhelm and increase control over your work environment.

Here are some specific emotion-focused strategies that can help build resilience against the constant demands of nonprofit work.

1. Improve Time Management

Efficient time management reduces the overwhelming feeling of juggling multiple tasks and deadlines, common in nonprofit roles.

Actionable Tips:

• Prioritize tasks using a daily or weekly task list to stay focused and organized.
• Break larger tasks into smaller, manageable steps to avoid procrastination and increase productivity.
• Learn and use time management approaches, such as time-blocking techniques, to allocate specific periods for deep work, meetings, and breaks.
• Attend workshops or webinars on time management, resilience, and leadership to build skills that help manage stress (don’t be afraid to ask your supervisor or board for funding to pursue development opportunities.)

2. Delegate Tasks Effectively

Delegating tasks can help prevent burnout and ensure workload distribution across the team, allowing nonprofit professionals to focus on high-impact work. Nonprofits almost always have a vast wealth of unpaid labor in the form of volunteers, so use them!

Actionable Tips:

• Identify tasks that can be assigned to volunteers or junior staff, freeing up your time for higher-level work.
• Create clear instructions and set realistic deadlines when delegating to avoid confusion and ensure efficiency.
• Regularly assess team members’ workloads to ensure tasks are evenly distributed and no one is overwhelmed.

3. Set Boundaries

People who are selfless and giving are often drawn to nonprofit work, but while these traits are admirable, they can lead to stressful situations as individuals with these characteristics often have a hard time saying “no.” Setting boundaries and taking time for yourself, however, is critical to long-term well-being.

Actionable Tips:

• Set clear boundaries between work and personal life. Turn off email notifications outside of work hours.
• Communicate and be firm about your boundaries with volunteers, who often expect nonprofit employees to be at their beck-and-call 24/7.
• Schedule regular breaks during the workday to step away from your desk and recharge.
• Make time for physical activity, whether a daily walk or regular exercise, to reduce stress and improve mental clarity.

4. Seek Clarity in Roles and Responsibilities

Role ambiguity is a significant stressor in nonprofit organizations. Clarifying your role and the expectations others have of you can reduce confusion and frustration.

Actionable Tips:

• Speak with your supervisor about your job duties and set clear, achievable goals.
• Create a daily or weekly task list to help you prioritize your workload and manage time more effectively.
• Communicate with volunteer partners to make sure you’re all on the same page about expectations of who needs to do what.

Emotion-Focused Coping Strategies

While problem-focused coping seeks to address the root of the stress, emotion-focused coping is about managing the emotional impact of stress. Nonprofit professionals often deal with emotionally taxing work, high in emotional labor, and taking steps to process those emotions is critical for long-term mental health. Here are actionable strategies that can help.

1. Practice Mindfulness and Meditation

Mindfulness and meditation techniques help nonprofit professionals manage overwhelming emotions and improve mental clarity in stressful situations.

Actionable Tips:

• Start with short, daily mindfulness exercises or guided meditations, even just for 5-10 minutes. There are many great free options available on YouTube.
• Incorporate breathing exercises during breaks to calm the mind and stay present.
• Use mindfulness apps like Calm or Headspace to build a consistent meditation practice.

2. Engage in Social Support Networks

Having a reliable support system of colleagues, friends, or mentors can help process emotional challenges and gain perspective. This is called social support.

Actionable Tips:

• Schedule regular check-ins with colleagues to discuss challenges and offer mutual support.
• Participate in peer support groups within the nonprofit sector to share experiences and coping strategies.
• Foster open communication with team members to create a culture of emotional support and understanding.
• Confide in trusted friends outside of work.

3. Engage in Enjoyable Activities Outside of Work

Engaging in hobbies or activities outside of work helps nonprofit employees recharge emotionally and escape the pressures of their jobs.

Actionable Tips:

• Disconnect from work emails and responsibilities during personal time to fully immerse yourself in relaxing activities.
• Dedicate weekly time to a hobby, and something that is entirely outside of your job, such as reading, hiking, painting, or other relaxing activities.
• Prioritize physical activities like walking, yoga, or biking to release stress and improve mood.

Stress is an unavoidable part of nonprofit work, but it doesn’t have to lead to burnout or the ultimate manifestation of burnout— exiting the sector.

By recognizing the unique stressors that nonprofit professionals face, understanding how stress can manifest as strain, and implementing practical strategies to manage it, you can create a healthier, more sustainable work life. Prioritize your well-being and invest in professional development to manage stress and thrive in your career.

Learn more about the sources of stress, how stressors create strain, and managing strain in the FREE Leadership Bootcamp for Nonprofits course.