How to avoid burnout working from home

Remote work is on the rise, fueled by the Covid-19 pandemic. While there are many benefits such as no commute, the convenience of being able to do household chores during the day, which for many has improved work-life balance, it has also brought with it new challenges. Burnout is also at an all-time high. The boundary between home and work has become increasingly blurred making it harder for many of us to switch off, with some finding work is having a bigger impact on their home life.

Burnout does not simply mean being exhausted from work. The term burnout refers to a collection of symptoms including fatigue or extreme exhaustion, decreased motivation, self-doubt, irritability, anxiety and some may experience a dip in work performance and sometimes depression. The symptoms can also be physical and some may suffer from a weakened immune system, trouble falling asleep, stomach aches, headaches, high blood pressure and more.

Burnout is usually caused by overworking and being stressed over an extended period of time. Considering the stresses of the past 18 months (and counting), It's little wonder that burnout is becoming a real problem. A survey of 40,000 members of staff from 114 organisations conducted by mental health charity Mind found that the wellbeing of 41% of employees worsened during the pandemic.

Companies have also started to take notice. Last week, Nike announced that staff at their headquarters in Oregon would all be getting a week off to unwind following the stress of the Covid-19 pandemic. Nike’s senior manager of global marketing science posted an open message to staff on Linkedin which said “In a year (or two) unlike any other, taking time for rest and recovery is key to performing well and staying sane.”

While this can be worrying, knowing what symptoms to look out for and implementing some helpful coping strategies can help you to nip it in the bud and avoid burnout when working from home.

●?????Take annual leave. With restrictions on travel, many of us haven’t taken as much holiday from work as we would normally do. But taking time off is important to unwind and recharge, even if you stay at home.

●?????Try to get enough sleep. Try to avoid screens in the hour or two before bed and find other ways to relax, such as reading a book. It can also help to implement a regular sleep schedule by going to bed and waking up at the same time every day.

●?????Work within allotted times. When you’re not commuting to work each day it can be harder to know when to stop and work late into the evening. While this is ok from time to time, you should aim to work as though you are in an office. Implement office hours and create blocks of times for work and silence work notifications outside of those hours.

●?????Go for a walk. A simple but effective tool to create a time out during your workday is to get moving. Taking a walk around the corner, to a nearby park, or even around your home can give you the break you need. It can help to take a break in nature, depending on where you live this could be noticing some green trees in the street or park, or wild landscapes, or being near water.

●?????Make time for things you enjoy. Schedule time for the things you find pleasurable such as hobbies that help you to relax and call friends and family. Having activities that are non-work related to look forward to can help to improve your work-life balance.

●?????Ask for help when you need it. ?Many employers are starting to recognise burnout as a real problem and if you feel you are starting to struggle at work, it can help to take a few days off to recover. Speak to your manager or HR department about any issues you’re facing.

If you need more support, the mental health charity Mind has a lot of helpful resources including a guide to workplace mental health, and speak to your doctor if you're concerned about any symptoms that you may be experiencing.

?

?