Four ways to combat burnout at work

January 9, 2020

By: Maya Harris

Burnout is something anyone can fall victim to. We all have bad days at work, but when it happens consistently it’s time to make a change.

Hello, Loves! I’m not sure about you all, but I have experienced some serious burnout at work. What is burnout? The World Health Organization now classifies burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

So, if you’re consistently feeling overwhelmed by work you may be experiencing burnout. It can cause you to dread going to work every day and feel as if you’re drowning in your to-do list. Other indicators of burnout include exhaustion, lack of interest in work and suffering work performance. If you’re experiencing burnout there are a few things you can do.

1. Recognize when there’s too much on your plate

No one likes to be bogged down with work. If you can’t complete anything you’re working on, that’s a sign that you’re trying to do too much. You should be able to finish at least a few core tasks or projects a day. If you can’t, it’s time to ask for help.

Let your manager or someone on your team know that you need support working on something so they can lean in. You’ll feel much better when you can focus on one thing and not have to worry that other work will suffer.

2. Keep strict business hours

I can’t stress enough how important it is to unplug once the workday is done. Of course there will be times where you have to work on something at home, but don’t make it a habit. Try your best not to respond to emails or work requests when the day is over.

If you continue to make yourself available at all hours of the day, work can start to bleed into your personal time. This can cause you to resent your job and experience burnout at work. You’ll feel as though you always have to be in work mode. Set boundaries and understand that just about any issue can wait until you’re back in the office to address. Only make exceptions for true work emergencies.

3. Take time away from work

You deserve a break. Even if you don’t plan an extravagant vacation, getting out of the office for a few days can help you recharge. I try to take a vacation once a quarter to give my mind and body a break. If you’re reading this and you’ve yet to take a vacation, please do.

You owe it to yourself to take a break and chase away the looming feeling of burnout. Set that out-of-office message and let the office run without you for a few days. Use the time away to reassess your goals or simply relax your mind and not think about work at all for a while.

4. Prioritize your health and wellness

Now, I’m no self-care or health guru but I do know how positive of an impact this can have on morale. When I was experiencing burnout at work I started taking fitness classes as a release. Working out and doing yoga helps me release some of the day’s frustration and relaxed me from head to toe.

I also started drinking more water and eating a little better. Staying hydrated and eating to fuel my body helps give me the energy I need to get through my day. Picking up a hobby you enjoy will help restore some balance to your life. Try a short morning cardio routine to get your blood flowing or see if your job partners with a fitness center for a discount. Plenty of people work out during the day to break away from their desk and stay active.

I hope you all found these tips helpful. Experiencing burnout at work is never fun, and often takes a while for us to recognize. Try to be hyper-aware of what you’re feeling regularly so that you’re able to combat burnout if it happens to you.

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