Home>> Tips To Reduce Burnout At Work
Are you emotionally and physically exhausted? Feeling overworked and underappreciated? Most of us may answer yes to that. As we navigate through our third year of the pandemic and a new normal, we all may be feeling a little overwhelmed, unexcited, or even apathetic. If this sounds like you, you may be experiencing burnout and we have tips to help you.
Burnout is characterized by the triad of emotional exhaustion, depersonalization, and a decreased sense of accomplishment in one’s occupation (Maslach, Jackson, & Leiter, 1996).
I am sure at one point or another we have all felt the reeling pressures of burnout. It can completely exhaust you to the point where you simply are just surviving each day.
So what can we do about it? Here are some tips to try and combat burnout.
First, it’s best to identify the cause, burnout isn’t always related to one’s job but it can be. Look for triggers in your workplace. Is your workload too large? Are you properly equipped with the tools to execute your duties? Are you working too many hours? Are you given reasonable timelines? Is your work culture toxic?
All of those items can play into burnout in the workplace. You can also experience burnout in everyday life.
If you are experiencing these symptoms, here are tips to reduce burnout:
Speak to your supervisor and voice your concerns to see if there is a way to alleviate your workload, or switch your responsibilities to better align with what you enjoy. If you are working at the office, you can talk to your supervisor about a hybrid schedule. 40% of workers believe that they’ve been more productive while working at home, as opposed to the office.
Meet with a mentor or coach who can help you with items such as time blocking or management styles in general so that you have more free time to do the things that bring you joy.
It’s extremely easy to put yourself last when your to-do list is nine feet long. However, you have to be selfish with your time. You must re-evaluate your schedule and look for periods you can use for a personal time out, or meditation break.
Developing your relationships with your coworkers, having good friends at work, or even spending lunch with co-workers chatting can help you to feel less overwhelmed or cynical when it comes to working.
Setting boundaries is important, often many of us will take on a new task, or make a commitment that we do not have the capacity for but are fearful of upsetting our superiors or friends.
Take a break from technology
In this day and age, this task almost seems impossible, however, it is extremely vital. Make it a point to unplug each day for at least an hour. If you can stay off your devices an hour before bedtime, research shows that it can improve your quality of sleep.
Ensure you are getting high-quality sleep. The golden standard is anywhere from 7-9 hours a night, while this may not be possible for some, getting quality sleep is essential to feeling rested and refreshed.
Build a support network of family, friends, co-workers who you can talk with in order to charge your social battery.
Making exercise a priority can vastly improve your mood and ability to engage with your day. Exercising for at least 30 minutes a day can ensure you are boosting your mood. Try breaking this up into ten-minute increments, taking a walk outside is a great way to start getting in more movement. If you live in a state with regular sunshine, walking outdoors and being exposed to Vitamin D can also boost your mood.
Take on new hobbies.
Creativity can help combat burnout, try a new craft, hobby, or sport. Channeling your energy into something new and exciting may often be able to alleviate some of the stress associated with burnout.
Rearrange your priorities
The last few years have allowed us all to take a step back and realize what matters most to us. Take a look at your life and make sure you have proper balance. If you do not, try to find how you can shift certain responsibilities to make time for things you care about.
Take a look at your diet
Yes, we know the benefits are eating healthy but that doesn’t mean we have to cut out sweets immediately. Focus on eating whole foods, and avoiding foods with high sugar content that will often result in a crash later on, leaving you feeling drained.