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Burnout is not just about feeling tired for a few weeks. Left unrecognized, it can lead to serious health problems. When I left a toxic work environment, it took about six months before I began feeling well again. Burnout is avoidable, however, and these tips can help you do just that. Here are 15 Healthy Habits to Prevent Burnout at Work.
1. Set Boundaries
Burnout can happen when the workload is unmanageable, so setting boundaries regarding how much work you can handle is essential. If a manager repeatedly gives you more work that causes you to stay late, it’s time to set boundaries. If you’re worried about potential conflict, tell the manager that the extra workload makes it more challenging to do the best job for the company.
2. Do an Emotional Check-up
A primary symptom of burnout is brain fog. This is when you feel your brain stops working. For instance, you may find yourself staring at your laptop, not knowing how to do things you’ve done hundreds of times before. It’s essential not to reach that point, so take a break occasionally, step away from your workstation, and monitor your emotional state.
3. Manage Your Time
It’s not unusual to have a skewed perception of time. We think a task will take an hour, but it takes two, and suddenly, we’re behind with our work and feeling stressed. The best way to manage your time is to organize and plan. Prioritize your workload and save the less important tasks until later. It can help to use a free project-tracking app like Clockify.
4. Learn Coping Strategies
The best coping strategy doesn’t include grabbing an extra doughnut when stressed. The first step is to become aware when you’re feeling burnout approaching. At that point, have a strategy to help you cope. Everyone has a different plan that works, so decide what works best for you. It could be deep breathing, stepping outside for fresh air, stretching, or chatting with a coworker. Whatever it is, choose something that takes your focus off the immediate tasks so you can return refreshed.
5. Learn to Delegate
You’re doing a great job, and I want to uphold your reputation as a valued employee. However, when burnout sneaks up on you, managing even routine tasks becomes more challenging. It’s better to be honest and open if you’re struggling at work. Ask for help. You may choose to have a chat with your manager or a coworker.
6. Build a Support Network
Consider building a support network with colleagues or having a personal support network at home. That should be someone you can talk to who listens and offers a friendly perspective. From my experience, burnout doesn’t only exist in the work environment. After a while, it can simmer over into your personal life.
7. Find Creative Solutions
If you’re at the point where you’re ready to discuss your burnout with your manager or Human Resources department, be prepared when you have your meeting. Create a document with potential solutions to help you navigate the situation. Your thoughtfulness will go a long way to ensuring you get the company’s help and cooperation.
8. Talk to Human Resources
The Human Resources (HR) department exists to support and motivate employees to be engaged and integral members of the workforce. Don’t wait until burnout affects your health. If you start experiencing exhaustion, stress, or brain fog, arrange a meeting with the HR representative to discuss solutions. Mental health is a priority in today’s workplace, so the organization should take your concerns seriously.
9. Connect With Coworkers
It may feel like you are battling burnout alone, but that’s rarely true. Seek out like-minded coworkers and suggest forming a support group. Even if it’s only two people, you’ll have someone to turn to if burnout overwhelms you. The coworker may be able to offer a different perspective or guide you to getting help within the organization.
10. Find Ways to Unwind
Burnout can be all-consuming. It’s essential to find ways to unwind at work and home. Consider taking up a hobby that enables you to relax, such as an art or exercise class. At work, add an unwinding method to your coping strategies.
11. Eat Healthy and Hydrate
When stressed, the body can crave carbohydrates, but a healthy diet is better. It gives your brain and body the nutrients needed to survive a challenging period. Keep a water bottle on your desk and hydrate regularly. This can help with the feelings of exhaustion that often accompany burnout.
12. Practice Self Care
Be kind to yourself as you recover from burnout. Have a warm bath when you get home, take a walk as often as possible, and exercise daily. Consider starting a meditation and deep breathing practice, gentle yoga, or Tai Chi. Your cortisol levels (a stress hormone) are likely higher than usual, so relaxation protocols will help release feel-good endorphins.
13. Get Plenty of Sleep
Sleep can become problematic with burnout, so improving your sleeping patterns is essential. Turn off devices several hours before you plan to go to bed. Avoid drinking coffee or eating close to bedtime. Sleep helps your body and mind regenerate to manage burnout symptoms better.
14. Take a Break From Social Media
Mindless scrolling doesn’t help manage burnout symptoms. Instead of picking up your phone, try listening to an audio podcast or reading a book. Turn off notifications and disengage from the world for as long as possible. Monitoring the news, watching funny cat videos, and checking social media for likes and comments are not coping strategies, although we often tell ourselves it’s a way of relaxing.
15. Talk to a Mental Health Professional
The HR department may have an in-house psychotherapist or may be able to refer you to someone. If you’re struggling to cope, speaking with a professional can help you develop healthy coping strategies and create a long-term plan. You can also consult your primary care physician for a referral.
Burnout at work is a problem that’s become more apparent as employees navigate the modern challenges of balancing their work with their personal lives. Whether you work in an office or remotely at home, the potential for burnout exists.
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One of the more concerning realizations you could make at work is that your boss ignores you. They don’t respond to your emails or DMs or have time to talk to you in person. So, why is your boss ignoring you all of a sudden? Could it be that they are angry at you for some reason? Do they no longer value you as a professional and an employee? Or are they simply too busy to respond to you? But one crucial thing to remember is that every situation is unique, so the resolution to your situation might come from one or several of the steps outlined below. Whatever the reason for their lack of attentiveness, we have twelve tips to help you determine the best course of action to restore the lines of communication.
