Burnout is quite the buzzword.
What Is Burnout?
Burnout is a unique type of stress stemming from work and is one of the biggest issues facing workplaces today. It can affect anyone at any level, and it’s easy to recognize if you know what to look for.
While burnout isn’t a medical diagnosis, the effects of burnout are palpable and can still take a toll on your physical and mental health.
The key is identifying the warning signs, taking action before they get worse, and learning how to prevent burnout from happening in the first place.
Here are 12 remedies to prevent and bypass burnout in the workplace.
Spot The Signs (Early)
To avoid burnout, it’s important to recognize the signs. If you’re experiencing any of the following, it might be time to seek help:
- Exhaustion
- Cynical attitude
- Trouble sleeping
- Depression and/or anxiety
- Irritability with coworkers, clients, or customers
- Inability to concentrate or be productive
Set Boundaries
Contrary to what you may think, you can still be engaged at work even when you set boundaries.
Setting boundaries with coworkers or customers is healthy. Setting boundaries also applies when working with clients. For example, if they have unreasonable requests like 24/7 availability or endless revisions of their project plans, politely decline their requests and explain why those demands aren’t doable.
Keep in mind that it is possible to be professional while still protecting your boundaries.
Prioritize Self-Care
Self-care is not selfish.
Self-care is important for everyone, but especially so for those who are in a high-stress, demanding, or monotonous job. It’s easy to get caught up in the day-to-day tasks of work, but if you don’t make time for self-care, you could end up burned out and unable to do your job well.
Take an hour out of every week to do something that makes you feel good and fuels your soul. Self-care is necessary for nourishing your wellbeing.
Seek Support From Your Employer
If you are feeling overwhelmed, consider seeking support from your employer. This can be as simple as talking to your boss about how much work you have and asking for help in reducing your workload.
If you are a consistent high performer, your boss will likely grant you what you’re asking for, in an effort to not lose you as an employee.
You may also want to ask for assistance from colleagues who are willing to lend a hand during busy periods (barring they have the bandwidth) or when you need an extra set of eyes on a project.
A mentor is another great resource to reach out to—someone who might have previously experienced what you’re going through and knows what it takes to survive and succeed in high-pressure environments.
Quit Overcommitting
One of the biggest causes of burnout is overcommitting yourself. If you take on too much, it’s inevitable that some things will fall through the cracks. You might not be able to deliver on all of your promises, which can lead to guilt and shame as well as a negative impact on your relationships with others.
The best way to avoid burnout is to keep your commitments realistic and manageable. You can do this by setting aside time each week to assess the status of your projects and make sure you have time for yourself outside of work.
Reserve Time To Reset And Recharge
For those working a traditional 8-hour shift Monday through Friday, that means a third of your life goes to working your job. As a result, it’s all too easy to get stuck in a rut and feel burnout from work eating up most of your life.
If you are used to planning and overseeing your calendar for work, make sure to give the same attention to your personal life’s calendar. Carve out time to make space between you and your job and add this reset time to your calendar.
Leave Work At Work
Since many people have access to their work email on their personal phones, it can be challenging (or impossible) to not be tempted to reply to emails that come in past work hours.
Don’t check email at night, on weekends, or even during your commute if you can manage.
If you’re sick and need to stay home from the office, try not to check email from your bed either.
Say No (When Necessary)
Learning to say no is an important life practice. Understand your limits, and don’t be afraid to say no when it’s necessary.
If you’re being asked to do something unreasonable or unfair, don’t hesitate to (respectfully) speak up. For example, if your boss has made an unreasonable request, explain why it’s not possible for you and then offer some alternatives that may work better.
Take Breaks
Lunch breaks are important. They can allow you to temporarily disconnect from work and help you feel refreshed to resume your work. Stepping away from your desk for 5-10 minutes throughout the day can break up the monotony of your work day. Fresh air and a short walk can also help you recharge and return to your desk with fresh eyes.
Remember, your brain needs time to recover, so it’s important that you take time away from work. You’ll be more productive if you do so because that can help prevent burnout and stress in the workplace.
Alternatively, if you can’t afford to take days off, try just a few hours here and there. Taking some time away from work can help reduce stress levels and leave you feeling refreshed when Monday rolls around again.
Use Downtime Wisely
Whether it’s the weekend or paid time off, it’s important to use downtime to do things that spark joy. If sitting at home doing nothing sparks joy, then so be it.
It’s easy to forget about or overlook your interests outside of work when you’ve been running on the hamster wheel too long. Using downtime wisely includes nurturing your interests and/or passions, and allows you time for fun.
If possible, schedule some days where no work gets done so that you can enjoy activities like:
- Hanging out with friends and family
- Going on vacation (even if it’s just a staycation)
- Reading a book that has been on your shelf for too long
Stay Active
Another way to prevent burnout is by staying active.
Exercise is an effective way to boost your energy levels, improve focus and concentration, and sleep better. It’s also a great stress reliever that might help you manage any negative emotions.
Keep Perspective
It’s important to remember that you don’t have to suffer from burnout to be successful at work. You can be invested in your work and still have perspective that your life is not only about working.
Writing this down on a post-it note and sticking it to your work laptop can offer you a daily reminder of the bigger picture.
The Takeaway
Balance is beneficial in bypassing burnout.
There are many ways to avoid burnout in the workplace. As you can see, they don’t all involve taking time off or quitting your job. The most important thing is to recognize the signs of burnout and take action before it gets too bad.
The bottom line is that self-care is never selfish, setting boundaries is healthy, taking time off is essential to recharge, and leaving work at work is key to not letting work solely dominate your life.
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