Work-from-home burnout is real! And you could be next.

The pandemic has made most of us remote workers. Even with no physical catch-ups, work socials, or midday breaks, working from home has clear wins. Thanks to the time I save on commuting, I now have more time in my day with a flexible schedule. I spend more time with my partner and kids, and honestly, what’s not to like about working in pajamas? 

And yet, despite this, the recent study reported that 69% of employees are still experiencing burnout symptoms while working from home. 

Work from home has indeed blurred some lines between professional and personal lives. Do a few hours of work leave you exhausted daily even though you previously handled much more pressure? Red flag alert! You might be headed for a burn-out. Here are some red flags:

Signs you *might be* burning out

#1 You get irritated often

Dysfunctional workplace dynamics or unclear job expectations and duties lead to stress. If you feel like you’re dragging yourself to work every day and aren’t satisfied with your daily achievements, it is a sign that you’re running out of motivation.

 #2 You like it when left alone for hours 

If your patience levels with co-workers, clients, or customers have drastically decreased all of a sudden, it is a sign that you are losing more energy than you should be. It could drain you out faster than you think. 

 #3 You daydream more than you work

Is concentrating becoming harder with every passing day? Do your 3 AM thoughts look like piles of files on your work desk? If your sleeping patterns have changed or you have trouble sleeping, it could lead to burnout. Don’t underestimate the power of a good night’s sleep.

This brings me to our next point...

 #4 You fall sick... a lot

Are you often troubled by unexplained headaches, stomach problems, or spinal pain? This is your body telling you to make changes in your lifestyle. If these problems remain uncatered, it can lead to insomnia and high blood pressure, etc. 

 #5 You are losing control

Can you relate to this? I know I do on some days.

#6 Your productivity has dipped

Are you in a continuous battle to fight the urge to scroll Instagram or Netflix in bed all day? It isn’t your laziness. Often, we procrastinate to ignore the uncomfortable feeling huge tasks bring with them. So we turn to distractions for temporary comfort. 

 #7 You are missing deadlines frequently

Biting off more than you can chew is never a good idea. The workload that is aligned with your capacity leads to a sense of accomplishment once achieved. If you find yourself worrying too much about deadlines, it may cause you to overthink, reducing productivity.

If you tick these boxes, here probably why!

If you think that the reason for burnout is just work-related, think again. If you're not eating well or not stretching enough, your body could easily refuse to work for longer hours. Maybe you’re not drinking enough water or your lunch breaks are too short for a boot-up. Even spending too much time on your phone scrolling endlessly can cause fatigue. In short, your lifestyle contributes immensely towards your physical & mental well-being even when working remotely.

 The community you work with also becomes integral to keep your mindset healthy and active. Tardy coworkers could add to your workload. Try tackling them smartly with minimum engagement. Here’s a rule of thumb - don’t be the colleague YOU wouldn’t want to work with! Schedule weekly virtual chai breaks and take frequent cool-down periods, together. 

Here’s what we like to do at Talent500: 

1. Shout Out-channels on Slack to celebrate wins and appreciate employees for a job well done.
2. Virtual games - Ever heard of Two truths & a lie? Each employee makes three statements about themselves and the others have to guess the lie. A virtual Heads up is fun too! 
3. Unstructured meetings Virtual coffee breaks + fun team brainstorming sessions 

On a co-worker’s birthday, creatives can be sent on the team channels. Every other co-worker can mention “One memory with the b’day boy/girl”  on special occasions. 

 Now that you can spot signs of burnout from a mile, let’s get down to business:

Feel a burnout coming? Here's what you need to do!

#1 Create a routine & dedicate a space for work

Agreed, remote work could blur some boundaries and unknowingly things fall between the cracks. At times, it may not feel like we’re working from home but instead, we’re living at work. But there are ways to make the schedule for us. 

Here’s something I do: 

• Assign a designated work area to decrease distraction
• Blow some steam off with work playlists
• Take short walks and stretch during breaks (very important)
• Check-in with the team to stay in the loop

#2 Keep the connection 

It’s important to stay connected with your colleagues. While you may not get regular coffee breaks, water-cooler conversations, or post-meeting team sessions, you could always plan catch-up sessions to unwind. Set up regular socially distanced catch-ups and have a work buddy who can help you to gel in if you’re a new employee.

 #3 Boost your productivity with the Pomodoro technique

I came across the Pomodoro technique some years ago when a colleague explained about achieving hyperfocus to get more things done during the day. It has been the best thing since then! 

 The Pomodoro Technique is a procrastination-busting productivity hack. Ideal for various open-ended work - writing, coding, design, and study, etc, it can be used to complete tasks that require long hours of undivided attention. 

 All you need to do is:

1. Pick a task you want to complete
2. Set a timer for 25 minutes 
3. Work on the task until the timer rings
4. Take a 30-minute break after four cycles  

 #4 Shake things up! 

The relationship between remote work and an employee is 10/10 flexible.

While you could always go to the same cafes around the cities for off-sites catch-ups, you could also catch up with your co-workers in style. How about a workation out-of-town? Pack your bags, head to the hills, or the sea. Or just down the road, the destination doesn't really matter, "the journey does".

 #5 Manage expectations

Take a step back, take a deep breath and reevaluate: What is the root cause of your stress and anxiety?  

• Is it because of an unworkable workload?
• Is it because you can't say no?
• Is it because your team lacks clarity about your tasks?
• Or is it simply because you enjoy the work but do not know when to stop? 

If you have answered “yes” to any of these questions, here’s a way out. Try managing your expectations about yourself and consider the work you can and cannot do. Set realistic deadlines for yourself and your team. Say no when you must. 

#6 Be kind to yourself

Unplug yourself on a daily basis. You can’t always control your thoughts but you can always channel them in a particular direction. Meditating and journaling can help you to process your thoughts. Instead of having a third cup of coffee, a ten-minute meditation will refresh your mind better. 

You could also walk, stretch, or play instead of to forcing yourself into intense workouts at the gym. Stick to easy floor exercises or swim. Happiness is a choice.

#7 Commit to a hobby

 You’ve always wanted to learn a guitar or play squash but never had the time to. Well, the time is now. We spend hours glued to our laptops every day so it's important to get up and remind ourselves to engage in activities now and then.

#8 Ask for help

If you feel drained out, talk to your colleague, HR, or seek professional help. Sometimes, one just needs to talk to someone. Talk to your family and friends, spend quality time doing the things you love. It’s the simplest of things that could help you get back to normality.

Parting thoughts

Even though burnouts are beyond our control, conscious efforts can be put into dodging them. We are all responsible for ourselves, along with work. Managing your work-life balance has become all the more important and so, keep the above-mentioned warning signs. Keep your check engine light on the radar. 

Some helpful resources: 

1.Day One: https://dayoneapp.co

2.Headspace: https://www.headspace.com/headspace-meditation-app

3. Calm: https://www.calm.com/

4. 5-minute Journal: https://www.intelligentchange.com/pages/five-minute-journal-app

5.Fitness Pal: https://www.myfitnesspal.com/

6. Map My Run: www.mapmyrun.com