5 Key Ways to Avoid Burnout at Work

1. Take breaks. Make sure you get away from your desk every once in a while to take some mental health breaks. This can include anything from going outside to take a walk or eating lunch away from your desk. Take a quick jog, grab a snack, do some stretching, read a book, or just close your eyes and take some deep breaths. Managers and supervisors can both model this behavior by taking breaks or lunch away from their desks as well, encouraging staff to do the same. Senior leaders and HR staff can help normalize such practices by incorporating them in standard operating procedures, employee handbooks, and on-boarding processes.
2. Exercise and eat right. Exercise is such a great way to reduce stress in life, and it helps tremendously in avoiding burnout. Also, eating right and avoiding a lot of sugar can help keep your energy levels up and reduce fatigue. When possible, pack a healthy snack including without limitation: apple, banana, Greek yogurt, peanuts, celery sticks, kale chips, or cucumber slices. Employers can help ensure worker’s access to healthy foods and snacks by providing such options in workplace cafeterias, on-site vending machines, and working meetings.
3. Connect with the right people. Surrounding yourself with people who are uplifting and have similar interests can help keep your spirits up and help you stay motivated when it’s time to go back to work. Connecting with others might also involve reaching out to people who can help you calibrate your workload (e.g., supervisors), delegate your tasks (e.g., assistant, co-workers), or prioritize competing demands. Take advantage of specialized services and benefits such as employee assistance programs. Providing opportunities for employees to connect and build strong bonds of supportive community is just one way employers can help prevent burnout. Promising practices include team-building exercises, group outings, happy hours, book clubs, and employee resource groups (ERGs), to name a few.
4. Create boundaries. Set healthy boundaries and a schedule for yourself so that you’re not working every minute of the day. Know your limits and don’t be afraid to say no to tasks that will push you over your limits. Creating boundaries doesn’t have to be difficult or awkward. Ask yourself:(1) Do you check work email after hours? (2) Do you make yourself available to co-workers 24/7 via phone, text, or Slack? (3) Will you pick up extra work at a moment’s notice, without hesitation? (4) Do you allow people to intrude your workspace or office, even when you’re busy? If you answered “yes” to one or more of these, then there’s a good chance that you need to create clear boundaries (physical, mental, or emotional) at work. Consider the following:✅ Take a short walk alone (listening to music or your favorite podcast),✅ Say “no” to working overtime or coming in on the weekend,✅ Use your sick days and mental health day leave,✅ Set your away message on email when you’re engrossed in a project or fighting a deadline,✅ Communicate with your supervisor and co-workers about your needs,✅ Delegate when necessary.
5. Find a hobby and relax. Take some time to pursue a hobby that you enjoy and that you can use to help unwind. Having something else to focus on can be a great escape from the stress of work. Many options abound. For instance, some of my leadership coaching clients through Do Good Work participate in gardening circles, cooking classes, meditation, journaling, yoga, and tai chi, to name a few. Of course, employers can help in this regard by providing access to relaxing activities as part of on-site facilities (e.g., meditation room), healthcare benefits, or job perks (e.g., gym membership).

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Reflection:

What are some others ways you can think of to avoid burn out?

#Stress #BurnOut #Workplace