Burnout is a larger problem than you may think. According to data published by Runn, 75% of employees experience workplace burnout. Not only does this lead to decreased work productivity, but it’s just plain bad for people. So, how do we fix this problem?
As a project manager, I know that a happy, engaged workforce is the key to success. In this blog post, I will give you 3 tips to avoid burnout at work.
3 Tips To Avoid Employee Burnout
Recognize the signs of burnout
The first step to prevent burnout is to recognize the symptoms. Symptoms can be subtle at first, however, they can become unmanageable without treatment. Symptoms include:
- Chronic fatigue, aka feeling tired almost all the time, regardless of how much you rest
- Irritability and increased frustration with colleagues or work-related situations
- Reduced productivity and quality of work
- Disillusionment with you job, or feeling cynical about your job and responsibilities
- Physical symptoms such as headaches, muscle pain, or disrupted sleep without a clear medical cause
- Lack of motivation, finding it hard to start a task, or feeling indifferent about things that you used to find engaging
- Difficulty concentrating and struggling to make decisions
- Emotional exhaustion, feeling drained, unable to cope, being emotionally depleted
Set boundaries at work
One of the causes of burnout is a lack of boundaries between your work and personal life. With more people working from home, work hours can easily creep into the evening. Use these tips:
- Clearly define your working hours and stick to them.
- Communicate your availability to your team and managers. Tell them when they can reach you and when you are off-limits.
- Learn how to say no. Politely but firmly decline additional tasks when you already have a large workload or are outside of working hours.
- Do not check or respond to work emails or messages out of hours.
- Take regular short breaks throughout the day.
- Use your vacation time to rest and recuperate. Don’t let anyone make you feel guilty about this.
- If you work from home, create a dedicated work space to separate your professional and personal lives.
Prioritize self-care
Self-care is not a luxury, it is actually essential to prevent burnout and live a good life. Use these tips to prioritize self-care:
- Establish a routine that includes time for work and yourself. Regularity helps to reduce stress levels because you know what to expect each day.
- Exercise regularly, but make sure you take part in activities you actually enjoy. It could be anything, from yoga to hiking, cycling, or going to the gym.
- Keep an eye on your nutrition, because it plays a key role in how you feel. Did you know your gut and brain are actually linked?
- Aim for 7-9 hours of sleep every night to help your brain recover from the day.
- Incorporate mindfulness practices like meditation, deep breathing, and journalist into your routine.
- Set aside time for hobbies and activities that bring you joy outside of work.
- Don’t be afraid to ask for help or delegate tasks – both at work and at home.
- Get Enough Sleep: Prioritize good sleep hygiene. Aim for 7-9 hours per night to help your body and mind recover and rejuvenate.
- Take regular “digital detoxes” from screens and social media.
- Talk to your friends, family, or professionals about your feelings and experiences. You need a support network to manage stress.
- Practice gratitude, and reflect on the good things in your life. A simple shift of focus can help you see the bigger picture.
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