Career Woman

Burnout at work when you WFH can be avoided

on

This guide outlines strategies for how to avoid burnout at work when you are working at home or remotely. The past few years of the pandemic have seen many employers and employees across the world working from home or remotely.

While this felt great at first—people could spend time with their families and find more time for their hobbies, after all—the work-from-home policy soon became a burden for many. In this article, we take a close look at the causes of burnout at work when working remotely and how to deal with them.

Causes of burnout at work when WFH

Working remotely sounds fun and exciting. But the fact is that in May 2021, approximately 86% of remote workers reported experiencing burnout at work. Some of the causes for people reporting burnout worldwide are that the lines between work and home have started to blur. As a result, people began to clock in more hours at work and spent less time with their families.

One survey showed that 67% of remote workers feel pressured to be available all the time when working from home. The same survey mentioned that 65% of them worked longer hours than before. Moreover, 63% felt that their employers discourage them from taking time off from work.

Spending too many hours in front of a screen and juggling many tasks can lead to employees skipping their meals, getting less rest, and lacking time for self-care activities. This can lead to decreased motivation and a higher risk of stress and burnout. The lack of in-person social interactions is another cause of burnout at work. Many people also struggle with time management, goal setting, and managing distractions at home.

7 Tips to deal with WFH burnout at work

Here are some simple tips to help you overcome burnout at work and stay productive when working remotely and help you reach success working from home:

1. Set Boundaries

Setting clear boundaries between work and home can help you create a healthy work-life balance and avoid burnout at work. Unfortunately, this is easier said than done when your workplace is at home.

To combat this, create a physical, dedicated workspace that you can “leave” at the end of the workday. If you have limited space at home, simply putting up a curtain can create that much-needed delineation to separate your home and work life.

You can put your work laptop in a drawer once you’ve clocked out for the day. Develop  an evening or nighttime routine or ritual to help you wind down and tell your mind that it is time to switch off.

2. Make Your Workspace More Ergonomic

Hunching over your laptop in bed may be comfortable at first, but it can lead to poor posture, aches, and pains. This leads to physical fatigue that can reduce your focus and cognitive function, leading to stress and burnout at work.

Creating a dedicated workspace will help you develop boundaries between home and work. You can also add more utility and function to your workspace. Find a sturdy table and ergonomic chair to encourage good posture. Light your workspace property to prevent eyestrain. When you are comfortable and relaxed, you can focus better and stay creative, happy, and productive.

3. Connect With Others

A work-from-home setup does not mean the end of your social life. You must continue to connect with your loved ones and colleagues—social connections are great ways to stay happy and motivated no matter what happens at work.

If you live far away from them and cannot catch up for a cup of coffee or dinner in person, call them up or schedule a FaceTime session. This will help you build deeper connections that you can nurture outside of work.

4. Take Regular Breaks

It may be tempting to sit in front of your laptop without getting up for even a moment’s break to finish your work earlier. But this mindset does more harm than good and can result in burnout at work; taking breaks is crucial for overall productivity.

Aside from creating healthy boundaries around work, you should also take frequent breaks during the day. Take a short walk around the block, read a chapter of a book, watch an episode of your favorite TV show, or take a quick nap. These simple measures will help you take your mind off work—even if only for a short time—and return recharged and refreshed. Taking regular breaks will also help you improve your focus and combat fatigue and burnout.

5. Create a Reward System

Rewards are a great way to create inspiration and beat stress, fatigue, and burnout at work. After you complete a major task, reward yourself in a healthy way, whether it’s preparing your favorite meal or setting aside time for a yoga session. You can play some music and dance to your favorite tunes or go for a quick run.

Gaming your work tasks and setting rewards will help you speed up your work process and complete your projects on time. This, in turn, will free up more time for family, friends, and personal interests.

6. Keep Learning

Being cooped up at home does not mean that you should be stuck in a rut. It’s easier than ever to find learning opportunities to acquire new skills and knowledge.

Online courses are a great way to learn more about your industry or any other topic that interests you. They can help you take your mind off work and exercise your brain in different ways. Industry-related courses can also prepare you to take bigger roles in your company or move on to greener pastures.

7. Ask Your Employer for a Work-From-Home Policy

If, despite all these measures, you still face burnout due to pressure at work, talk to your employer about the work-from-home policy or the lack of it. A good policy should outline the hours you are expected to work, the tools needed to complete work, rules for communication, legal rights, etc.

This will help you identify pain points in your work process and communicate what you need to finish work on time. It will also help you avoid setting too high expectations of yourself, which can cause undue anxiety and burnout at work.

Conclusion

Even when WFH, there is a real risk of burnout at work. Use these seven strategies to avoid that, so you can remain productive but also remain healthy!

Photo by Nataliya Vaitkevich

About Business Woman Media

Our women don’t want to settle for anything but the best. They understand that success is a journey involving personal growth, savvy optimism and the tenacity to be the best. We believe in pragmatism, having fun, hard-work and sharing inspiration. LinkedIn

Recommended for you