Breaking The Cycle Of Burnout. Simple guide to use

Times of pandemics have forced us to accept a new reality and have changed our usual views on remote and hybrid work.

PROS:

• ?flexibility and autonomy;?
• time savings on commuting to work;?
• the ability to work with international teams from anywhere in the world;?
• and/or (when strict prohibitions are absent) the opportunity to travel around the world.

CONS: ?

• blurring boundaries between work and private life;
• an unrestricted workday;
• physical isolation from the team.

These negatives can contribute to burnout (ICD-11 ), which is no longer a state of mind or simply a Friday apathy but a psychological and emotional diagnosis that requires close attention and preventive measures.

It is no longer just emotional and mental fatigue caused by chronic stress and dissatisfaction but something that significantly harms physical health.

More than 70% of respondents prefer remote work , but such a model does not suit everyone.

If a company has a remote and/or hybrid work format, management should prioritize the well-being of its employees.

Have you ever found yourself checking emails in bed, answering work calls on weekends, or feeling like you can never truly disconnect?

These common issues in remote work can affect your emotional well-being.

WAYS TO INDEPENDENTLY IMPACT YOUR MENTAL WELL-BEING

To protect your health and genuinely enjoy remote work, let's explore practical strategies to restore your work-life balance!

• Define your work hours with a realistic start and end time. Consider your optimal productivity time: are you a morning person or a night owl? Define specific working hours and communicate them to your team and those living with you.
• Create a designated workspace. Designate any space, even a tiny corner of the room, as your "office." This physical separation helps signal your brain when to focus and when to relax.
• Set boundaries: it's easy to feel the obligation to be constantly available remotely. Communicate your boundaries and working hours to colleagues and family members. Minimize distractions during focus periods.
• Allocate time for breaks. As in the office, intentionally plan short breaks throughout the day. Step away from your desk, stretch, have a snack, or go outside. These mini breaks can boost energy, refocus your mind, and combat mental fatigue.
• Availability to colleagues. Use your calendar, status updates on management platforms and messengers, or even an out-of-office message to indicate when you are working and when there are no restrictions. This helps set expectations and reduce the number of unexpected disruptions during non-work hours.
• Completely disconnect at the end of the day. Create a "shutdown ritual" that clearly marks the end of the workday. Turn off your laptop/computer, disable notifications on work channels in advance (better to set them according to your schedule), step away from your workspace, and engage in relaxing activities to transition into personal time.
• Include personal interests in your life. It should not revolve solely around work. Dedicate time to your hobbies, passions, or activities that energize and fulfill you.
• Cultivate social connections. Remote work can lead to feelings of isolation. Maintain connections with friends and family, find ways to build friendly relationships with colleagues. Online coffee breaks, team events, quizzes, joining online communities can prevent isolation and enhance your sense of belonging to the company and team.

Remote employers play a key role in shaping a culture that prioritizes work-life balance and combats burnout.

It's not just about being a good employer; it's about creating a resilient, productive, and positive work environment.         

Burnt-out employees are less engaged, less productive, and more likely to experience health issues or even leave the company.

THINGS EMPLOYERS CAN DO FOR REMOTE EMPLOYEES TO PREVENT EMPLOYEE BURNOUT

• Flexible work schedule. Utilize flexibility where possible: flexible hours, a 4-day workweek, or asynchronous work options. Providing reasonable autonomy in planning allows employees to manage work and commitments more effectively.
• Clear expectations and communication. In remote settings, lack of clarity regarding goals, priorities, and deadlines can cause unnecessary stress. Ensure communication transparency, set realistic expectations, and maintain open channels of communication. Regular check-ins and feedback help employees feel supported, mitigate uncertainty, and improve task efficiency.
• Encourage breaks and downtime. Not just offer vacations or days off, actively encourage employees to use their allotted time off. It's important for management to emphasize that it's not a luxury or a threat of financial loss or a precursor to dismissal, but a necessity for rest, recharge, and refocus. Managers can lead by example, modeling healthy relaxation habits.
• Supportive culture. Cultivate a culture where employees feel comfortable asking for help, expressing concerns, and offering solutions without fear of judgment or repercussions. Emphasize work-life balance as a core value and highlight that team members prioritize their well-being.
• Managers set the example for the team. Leaders set the tone. When leaders habitually overwork, send emails after hours, it sets unspoken expectations for the entire team. Instead, leaders should model healthy behavior, openly discuss work-life balance, and prioritize their well-being.

BREAKING THE CYCLE OF BURNOUT. ACTION PLAN

Assess your current situation

• Level of burnout: be honest with yourself about the severity of your burnout. Are you experiencing mild work-related stress or something that significantly impacts your well-being?
• Contributing factors: consider the main sources and stress factors within work and personal circumstances.

Create a personal recovery plan

• Prioritize self-care: regular sleep, healthy eating, and daily physical activity.
• Set realistic goals: start with small, achievable steps to gain momentum and avoid feeling overwhelmed by the process.

Seek support

• Trusted person/mentor: if possible, seek objective advice from a mentor or colleague outside of your immediate team.
• Personal support: rely on friends and family for emotional support and encouragement.
• Professional help: if burnout is severe, do not hesitate to seek help or counseling for personalized guidance.

Implement changes

• Gradual, measurable steps: take consistent actions based on your selected strategies, paying particular attention to initially making small but sustainable changes.
• Prioritize: learn to say "no" to non-essential obligations or excessive workload to free up time and preserve energy.

Prioritize well-being

• Breaks are non-negotiable: schedule and adhere to regular breaks throughout the workday.
• Recharge regularly: devote time to activities that bring joy and help alleviate stress.
• Protect your downtime: set boundaries on communication and refrain from checking work during non-working hours.

Monitoring and adjustment of settings

• Progress tracking: monitor your mood, stress levels, and energy. What shifts do you notice? Use any scale as a benchmark to more easily track fluctuations and influencing factors.
• Celebrate small victories: acknowledge your progress, maintain motivation, and celebrate positive changes. You can choose personal rituals and rewards.
• Adjust as needed: your plan is not set in stone. Re-evaluate what works and what doesn't, and make necessary adjustments as you go.

WRAPING UP:

• Prioritize work-life balance; safeguarding time for personal life and well-being in remote work is as important as dedicating time to work tasks.
• Set boundaries are essential: communicate your availability, manage distractions, and learn to say "no." Setting boundaries protects time, energy, and well-being in the long run.
• Communication is key to preventing overwhelm: it is crucial that you openly communicate your workload, issues, and support needs to your manager or human resources department. Do not suffer in silence; actively address potential issues.
• Support is pivotal: whether it's your manager, colleagues, HR, friends, or family, a reliable support system can help you cope with challenges and overcome burnout. Do not hesitate to ask for help when needed.

#hr #hrmanagement #burnout #worklifebalance #peoplecare