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In today’s fast-paced work environment, burnouthas become increasingly common. With heavy workloads, long hours, and performance pressures, many employees find themselves physically and emotionally drained, with 1 in 5 employees taking time off work last year due to stress and burnout.
Fortunately, there are proactive steps you can take to protect your well-being and stay productive. In this article, we will explain how to avoid burnout at work in five effective steps.
What Are the Signs of Burnout at Work?
Recognising the early signs of burnout at work is crucial for prevention. Common symptoms include constant fatigue, a lack of motivation, irritability, and a noticeable dip in work performance. You might find yourself procrastinating more than usual or feeling detached from your responsibilities.
There can also be physical signs like headaches, sleep problems, and changes in appetite are also red flags. Identifying these signs early allows you to take action before things can escalate.
Set Clear Boundaries Between Work and Personal Life
One of the key reasons people experience burnout at work is the blurring of boundaries between professional and personal time, especially when working remotely. It’s important to establish a clear start and end to your workday. Switch off your work emails and notifications after hours and create a dedicated workspace at home if possible. By setting boundaries, you allow your mind and body time to rest and recharge, reducing the risk of burnout.
Prioritise and Delegate Tasks
Trying to juggle too many responsibilities at once is a fast track to burnout at work. To manage your workload effectively, prioritise tasks based on urgency and importance, don’t be afraid to delegate responsibilities where possible. Communicating with your team and manager about realistic deadlines can also help spread the workload more evenly.
Take Regular Breaks
Continuous work without breaks can quickly drain your mental energy. Schedule short, regular breaks throughout your day to rest your eyes, stretch your muscles, and reset your focus. Longer lunch breaks away from your screen can be beneficial for clearing your mind and re-setting your focus.
Practice Self-Care Daily
Taking time for yourself is imperative in day-to-day life. Simple activities like getting enough sleep, maintaining a healthy diet, exercising and relaxing can boost your resilience to stress. Mindfulness practices, such as meditation, journaling, or breathing exercises, can also help you manage daily pressures effectively. Engaging in hobbies and activities that bring you joy will help you to re-charge batteries and improve your overall mood.
Seek Support When Needed
If you're struggling to cope, don’t hesitate to seek help. Talking to your manager, HR team, or a mental health professional can make a world of difference. Many workplaces now offer Employee Assistance Programs (EAPs) that provide confidential support services. Opening up about your struggles can reduce feelings of isolation and can initiate conversations for building strategies that can eliminate the risk of burnout at work.
Useful Resources:
http://www.acas.org.uk/index.aspx?articleid=6062
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