Ways to Avoid Burnout When Working from Home

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Don’t Let Burnout Creep In

Now that most businesses have adopted remote work, it is essential to assess yourself and check in on your physical, emotional, and mental health. If working from home wasn’t part of your day-to-day life before Covid-19, this abrupt change —although it may be helpful and convenient— can lead to stress.

Stressful days at work will always happen, whether you are on-site or working remotely. Everyday situations at home, the tension of quarantine, and other factors can add up and slowly lead to chronic stress and burnout.

Person stretching their handsWhat is Burnout?

Burnout is a state of physical, mental, and emotional exhaustion caused by too much stress. In simple words, burnout leads to feeling drained, inability to execute daily tasks, and job dissatisfaction. Other common symptoms of burnout include:

  • Constant headaches, intestinal issues, and stomach aches
  • Poor sleep and changes in appetite
  • Reduced performance at work, lack of creativity
  • Frustration with work-related activities
  • Isolation, withdrawal of your responsibilities

How to Avoid Burnout

Occupational burnout is more common than you think, and it affects both your personal and professional life; however, you can prevent it. Here are some tips on how you can be proactive and avoid burnout:

Define Boundaries

Working from home doesn’t mean you have to be on call 24/7. Define a work schedule just as if you were working from the office and live by them. Avoid taking business calls after work hours and, instead, spend time with your family or just take time for yourself.

Divide Your Day

Working 8 hours straight without taking breaks is unrealistic. You need to make time for 15-minute breaks every few hours, or at least a couple of 30-minute breaks throughout the day, in addition to your lunch break. Take advantage of that time to take a quick walk, get your mail, soak up a little sun, or just sit on the couch and read a couple of pages of a book.

Identify Ways to Cope with Stress

Becoming more self-aware and learning to manage your emotions are essential parts of this process. Things like staying connected with your team and your friends, taking 20-min power naps, or taking on a new hobby could help you cope with stress, but it all comes down to what works best for you.

Make Time for Self-Care

Create opportunities to take care of yourself away from anything work-related. Put your laptop away the whole weekend, watch your favorite movies, have a nice meal, work out, sip some tea, and listen to music, take a nice long bath before bed. These things might seem insignificant, but they can truly help you stay physically, mentally, and emotionally sound.

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