8 Tips to Avoid Burnout at Work

People who cope with workplace stress may find themselves at a higher risk of burning out. Burnout most often occurs when a person:

      • expects a lot of themselves;

      • is doing work that is monotonous and unchallenging;

      • feels underappreciated for their work efforts and is not recognized accordingly;

      • has overly demanding job expectations and lack of recognition for good work; and

      • is in a role that is not a good fit for them. 

A burnout can cause physical, emotional, or behavioral changes and can include: 

      • fatigue and being drained

      • headaches and muscle pains

      • change in appetite and sleeping habits

      • reduced levels of motivation

      • sense of failure and self-doubt

      • increased frustration and pessimistic outlook on a situation

      • decreased satisfaction and understanding of accomplishments

      • reduced efficiency and energy

      • withdrawing from the day to day responsibilities

Luckily, managing work stress and incorporating changes into your day-to-day activities can help mitigate the chances of burnout. It is essential to think about how the decisions we make daily affect our wellbeing. Here are eight tips that will help a person avoid burnout.

1. Disconnect

With technology always at our fingertips, it is proving to have a detrimental effect on our health and wellbeing. We are always connected and available to everyone around us. Research shows that when we use phones during our time (away from work), there is a constant interference with our ability to psychologically disconnect, thus hindering our recovery time from the stress and demands we face. When we unplug, we allow ourselves to decompress and recharge, making us more effective and peaceful when we return to work. 

2. Schedule relaxation

Learning proper breathing techniques and choosing to be present in the moment through meditation are recognized methods to help reduce stress. Meditation helps to focus your attention and eliminates the constant stream of thoughts that crowd our brains and overwhelm us. A great way to get started is to find 15-minute guided meditation on YouTube.

3. Work with a purpose and perform a job analysis

Have you ever found that your job pulls you in many different directions, of which the menial tasks you do daily do not benefit your overall goal? This leads to ineffectiveness and a lack of purpose at work. When you are feeling passionate, committed, and innovated, your focus on the task at hand is positive. Choosing to review your daily tasks and reducing the redundancies can help mitigate unnecessary stress. Start by reviewing the tasks that take the longest and generate the least amount of output, eliminate those tasks, develop a solution to maximize the task's efficiency, or delegate the work to another individual. 

4. Be selfish of your time!

Setting boundaries if you are overextended can help develop self-care. When you choose to offer assistance and are always being pulled in multiple directions, you lose sight of what matters. Always prioritizing the needs of others over our own drains our energy and desire. We start to go through the motions without engaging with what matters. Being mindful of your time can provide a clearer understanding of what is important to you.

5. Prioritize wellness

When you take care of yourself, it is a pathway to fulfillment and high performance at work. Prioritizing wellness and your health includes staying active and eating healthy. The saying 'your body is a temple' is true to its word. If you do not take care of yourself and don't provide the nutrients your body needs, you cannot expect to have the energy to perform at your best.

6. Travel and change your environment

Spending time away from the office can help put perspective on what matters. Choosing to take a vacation or experiencing something new can release endorphins and enrich your brain. 

7. Pursue a passion and fill your day with joy

Waking up with a purpose and being passionate about your daily activities can help alleviate stress. When you fill your day with joyous activities, you are more likely to enjoy the moment and be present versus thinking about future tasks.

8. Establish a morning and evening ritual

Having a morning and evening ritual are powerful ways to start and end your day. The most common can include mediation, yoga, reciting affirmations, or even spending that extra 10 minutes enjoying your cup of coffee. By creating positive habits, you are starting and ending the day with the intention of being present in the moment.