Every day, millions of workers get one step closer to burning out on the job. According to a 2019 Gallup study, 28 percent of full-time workers feel burned out “always” or “very often. This is a real problem for in-house and remote workers, especially during the COVID-19 crisis.
Job burnout is a unique type of work-related stress. Preventing it presents special challenges for managers and workers. Are you experiencing workplace stress? Here are five ways you can avoid burning out in the office, even when your office is your home.
1. Plan Regular Breaks
Do you work through the day without pausing for breath? Mini breaks can give you some breathing space during the workday. It may seem counter-intuitive to take a break when a deadline looms. Yet, leaving your desk for a few minutes can invigorate you for the next task.
Taking short breaks from work can boost your productivity and energy levels. Breaks are even better when you focus on something other than work. So, plan regular breaks throughout the day and call a friend, read an article, or listen to music.
2. Delegate Your Work
No conscientious worker wants to be a slacker on the job. Yet, this can lead to taking on more work than you can handle. As things build-up, you may start to feel overwhelmed and even complete your tasks to a lower standard.
Job burnout is more prevalent in management roles where the pressure can get intense. If you have a senior role, learn to delegate some of your work to colleagues. This can free up valuable time and take some weight off your shoulders.
3. Try Agile Coaching
How managers treat their employees is a key factor in workplace burnout. Managers can help prevent burnout with coaching. There are many types of coaching in the workplace. One of the most effective methods is agile coaching.
What is agile coaching? Unlike traditional consulting, an agile coach works through agile principles and practices. Agile methods use disciplined processes that encourage introspection and adaptation.
Learning to become agile about yourself can reduce your stress levels in big ways. Small steps and self-reflection can boost your productivity and improve your job performance.
4. Get More Exercise
You already know exercise is good for your health and fitness. But, did you know it is as important for mental health as it is for physical fitness?
Even a small amount of exercise can improve your alertness and concentration. Relevant to job burnout, exercise also reduces stress and fatigue.
You do not have to run a marathon or visit the gym during your lunch break to reap the benefits of exercise. A brisk stroll – or even walking a few minutes to and from work – is good for you too.
5. Get More Sleep
Restful sleep is critical to avoid burning out in the office. When your sleep is poor, your body does not have a chance to recover for the day ahead. This can cause a downward spiral that is hard to break.
Insomnia is one symptom of burnout, but it has many other serious consequences. Too little sleep can lead to judgment issues and increased accidents. It can even cause chronic conditions like depression, diabetes, and hypertension.
Do not skimp on sleep or allow your work to cut into your hours of rest. How much sleep is enough sleep? Science says that adults need seven to nine hours of sleep for optimal functioning. If you did not get enough sleep last night, find some time for a short nap today.
Conclusion
Are you getting close to burning out? Burnout is harmful to your work, health, and personal life. If you are not careful, it can sneak up on you – and hit you like a ton of bricks.
Check-in with yourself every now and then. Make sure you are not overloaded with work or stress. Then try the five tips above to avoid burning out at the office. Your job and your life will be a whole lot better for it.
