Approaching deadlines, large projects, meeting unrealistic expectations, and attending unproductive meetings can leave you feeling completely exhausted & drained. However, It doesn’t have to be this way because there are positive action steps you can take!
Read on so you can learn how Avoiding Burnout in the Workplace can be achieved.
Communication
If you are feeling overwhelmed and overworked, then this is something you should talk to your boss or manger about. You can work together in creating a plan that will be realistic and achievable. From my experience, not being able to or opting not to discuss your workload with those who are in charge can be a downward spiral. This does not show your incompetence- it’s the quite the opposite. You are taking control of your schedule and workload. You know what you can handle. Your boss can’t read your mind.
Managing Workload
Similar to communication, you know exactly what management expects of you and you know what to expect from them. Take your top projects to management and work with them on defining what the outcome should be- and establish realistic timeframes.
Management assigns deadlines for projects that they themselves are not working on. They do not always know what your limitations are or what else you are working on. It is your responsibility to share this information with them.
For large projects, break them down into smaller, manageable tasks with achievable deadlines (that you discussed with your boss). This can make your workload feel more doable. I think this is one of the important factors in avoiding burnout in the workplace.
Acceptance
Even if you are a Prioritizing Guru, you can only produce so much during an 8 hour workday. The work you have not finished will always be there the next day. You should not be worrying about your job once you go home. I think most of us know this- but it’s difficult to practice. Especially if we really care about doing a good job. The wheels will keep turning regardless of how much work you do. And this is the nature of Corporate America- there is ALWAYS work to do…
Take Breaks
For those moments that you feel like you’re going to explode, taking a break is a good idea. Stand up, take some deep breaths, get coffee or go for a quick walk. All of these are better ideas than letting your anger out on a co-worker or making a mistake on your work. These types of short breaks will help to put a stop on your stress and reset your mind and mood for a better day.
Continuous Learning
Feeling like you are stagnating at work can also lead to Burnout. Through learning new skills or knowledge relevant to your field, you can enhance your job satisfaction and feel more engaged. You could attend workshops, take online courses, go to networking events or seek a new role that will challenge you in new ways. Feeling valued at work and what you do can go a long way in decreasing the feelings of burnout.
Self Care Approach
These are things you can do to take care of you..outside of work. Still very much related because you are not two separate people. Wouldn’t it be nice if we could send another version of us into work sometimes?
These activities below will help to replenish your energy, support mental health, and prevent exhaustion.
Get a Good Night’s Sleep
Do everything you can to get at least 6 hrs sleep-if not 8. Being tired can impair cognitive function, making it harder to concentrate and make effective decisions. This can lead to errors, slower response times, and difficulty completing tasks accurately or efficiently.
Fatigue can also reduce motivation, leading to procrastination and lower productivity. You may even feel overwhelmed by simple tasks- which can delay progress and affect work quality. This reduction in productivity can make the workday feel longer and more exhausting.
Move Your Body
I am a huge proponent of exercise in general because of the many wonderful benefits. Make working out a priority- get up early if you need to or exercise after work. There are also numerous ways to be active during the work day.
When I worked in Downtown Phoenix, I would put on my tennis shoes at lunch and go for a walk. When it was really hot, I would carry an umbrella. I didn’t care what people thought because what mattered to me is that I stayed active. For a while this was the only time I could find to exercise due to my long commute.
Physical activity triggers the release of endorphins, often referred to as the brain’s “feel-good” chemicals. These natural mood elevators can help alleviate feelings of stress, anxiety, and depression.
This is a better approach then releasing your anger & stress out on loved ones when you get home.
Spend Time in Nature
Combining exercise with the outdoors is very efficient and rewarding. There’s a lot of research on the cognitive benefits of spending time outdoors. You don’t have to go on a 10 mile hike either to reap the benefits. Go to a local park and walk around the perimeter for 15 or 20 minutes. Seeing the green grass, smelling the fresh air, and hearing the birds chirp will help put you in a better mood.
Being in natural light also helps to regulate the body’s circadian rhythm. This promotes a deeper, more restful sleep. Since better sleep is closely tied to reduced stress levels, outdoor exercise can help break the cycle of stress and insomnia.
Summary- Avoiding Burnout in the Workplace
There are positive steps you can take for curbing workplace burnout. Having open communication with management, knowing what is expected of you, having realistic timeframes on projects, accepting and not worrying, taking breaks, learning new things, and taking care of yourself are all ways that you can avoid getting burnout at work.
What are your thoughts on these approaches? Are they realistic for you? Would love to hear your thoughts- please leave your comments!