Burnout is a term that is being utilized more often, but the idea of it is not new. Stress in the workplace and the inability to decompress after a difficult workday can easily lead to burnout. Burnout can be described as feeling mentally, physically, or and/or emotionally exhausted. Burnout can make it difficult to carry out tasks and can lead to feelings of hopelessness.
Burnout can look different in everyone but some of the symptoms include:
Exhaustion
Depression
Irritability
Anxiety
Depersonalization
Decreased Productivity
Anger
Detachment
Loss of Appetite
Hopelessness
Many of us work 40 hours or more per week and also have demanding personal lives. These stressors put us at great risk for developing burnout. In The American Psychological Association’s 2023 Work in America Survey, 77% of workers surveyed reported work related stress within the last month and 57% described experiencing negative impacts caused by this work related stress.[2] Stress is normal and not always a cause of concern, but we do want to avoid reaching the point of burnout. Prevention is the leading strategy to approach the topic of burnout.
Setting Boundaries
Setting boundaries is important in all aspects of life but incredibly important in regards to work. Aim to do work related tasks exclusively during work hours. If you work in an office setting try not to take work materials and files home. Avoid checking work emails outside of work hours if around the clock correspondence is not a requirement for your job title. Take your full lunch breaks uninterrupted; eating at your desk while responding to Teams messages does not count.
Often it feels as though there is not enough time in the workday and tasks spill over into personal time, but if we are not prioritizing rest then we are not able to operate at our full potential. If you are unable to complete work tasks in your allotted work hours, communicate this to your manager for assistance. Prioritize your mental health and rest. These are challenging changes to make but will make you a better employee in the future.
Unwind
The transition from work to home can be challenging. Often we come home from work with deadlines and projects still on our minds and this makes it challenging to relax and be in the moment. A dedicated after work routine can help with decompressing once you are home so that you can truly enjoy your time off. This routine can include meditation, exercise, reading, journaling, or anything that helps you unwind. Momentarily turning off your cellular device or setting it to “do not disturb” can also be incredibly beneficial. We spend much of the workday staring at computer screens, cellular devices, and tablets. Taking a short break from your cellphone when arriving home can also help with relaxation.
Adjust Your Work Environment
Your physical environment can greatly impact your mood. Make your office setting as comfortable as your workplace will allow. Decorate with calming colors. Set up an essential oils diffuser. Hang photographs of your loved ones.
Ergonomics can also be beneficial and promote comfort when you are working. We sit in office chairs for extended periods of time; pick one that is comfortable and provides support. Standing desks can help you stretch your legs throughout the day and a walking pad beneath your desk can help you get your steps in and keep your mind and body stimulated. Make changes that promote your well-being.
Remote work has improved employee satisfaction and retention for many corporations. Hybrid schedules have also helped employees achieve better work life balance. Discuss with your manager if remote work is an option for your role. If you do have the flexibility to work remotely, switch up your environment. Instead of always working from home, spend a few hours at a coffee shop. Sit outside on a patio or at the park. Maybe try a coworking space. Variety can also promote positivity.
Employee Support Programs
Ask your human resource department for any resources available for employee support. Many employers offer employee assistance programs that help to connect employees with mental health services or confidential counseling.
Prioritize Health and Wellness
Taking care of our bodies can also help us prevent burnout as well. Eat a balanced diet. When we are stressed we often reach for quick meals, fast food, and processed snacks. These foods can often make us feel worse. Aim for whole foods and balanced meals. Drink plenty of water and be mindful of caffeine intake. Keep processed foods and sugars to a minimum as these can exacerbate burnout symptoms.
Exercise can also be beneficial when preventing and managing burnout. Regular physical activity can help maintain our overall health as well as encourage mental clarity. The American Heart Association suggests 150 minutes per week of anaerobic activity or 75 minutes per week of vigorous activity.[1] There are numerous options for exercise including strength training, walking, yoga, Pilates, etc. Find an activity that you enjoy.
Self Care Activities
Find self care activities that aid you in restoration. Massage can be relaxing and often helps with stress. Acupuncture is also beneficial for stress relief. Yin yoga is a slower paced guided practice that focuses on reducing tension and harmonizing the body and nervous system. Talking to a therapist can also help navigate burnout. Explore different self care options and find one that works for you.
Due to the demanding lives we live, burnout can happen to most of us. Prevention is a great strategy to combat burnout. Implement these steps into your daily life and be aware of the signs of burnout. Seek help from your manager and/or a mental health provider if you are experiencing signs of workplace burnout.
Sources
American Heart Association recommendations for physical activity in adults and kids. www.heart.org. (2024, January 19). https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
American Psychological Association. (n.d.). 2023 work in America survey: Workplaces as engines of psychological health and well-being. American Psychological Association. https://www.apa.org/pubs/reports/work-in-america/2023-workplace-health-well-being#:~:text=Further%2C%2057%25%20indicated%20experiencing%20negative,keep%20to%20themselves%20(25%25) Assessed and Endorsed by the MedReport Medical Review Board