It's so easy to get stuck in the needless cycle of being overwhelmed and burn out all your energy at work. Learning how to have a work and life balance while working remotely is very important.
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No more early morning commutes; Wearing comfy clothes all day; Freedom to work from home. What started as a temporary break from the office is now the “new normal”. This new change of workplace has caused a lot of challenges for many businesses as well as professionals. Some companies had to purchase laptops and other work from home equipment that they would have never considered buying before. Not to mention the emotional rollercoaster led to employee burnout increasing especially among remote workers than on-site employees throughout the pandemic.
What is burnout and why it is happening
Employee Burnout is a state in which you gradually lose all motivation at your job and become less productive.
Work from home burnout is real. It is more than just dreading Mondays. Since the pandemic began remote workers are now more likely to have burnouts. These are some of the reasons why:
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They have low supervision which means they need to make most of the decisions when it comes down to time management, daily tasks and hours of work. The freedom comes with more pressure to be more in control which can be frustrating.
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Being in isolation from other work colleagues increases stress and lowers their motivation to work.
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The constant shift in working schedule and not knowing when to turn off the work mode causes a lack of proper work-life balance. This leads to burnout.
Burnout symptoms
Having a burnout causes mental and physical conditions like high blood pressure, obesity, depression and many more. It is therefore important to know exactly what you should be looking out for. The World Health Organization and other Academic experts have outlined three interrelated components that are the most common burnout symptoms.
1. Exhaustion: This is often the first sign of burnout. You are mentally and physically drained which makes you overwhelmed and tired almost all the time. You begin to lose track of projects and assignments.
2. Cynicism: Being disengaged from work you tend to make more mistakes in your work assignments. You become easily angered with your co-workers and impatient. You have trouble sleeping or lack thereof.
3. Inadequacy: The frustration that you are not being or doing enough makes you question your competence. Slowly, you become less motivated and find it hard to stay productive. In the end, you just want to give up.
These burnout symptoms may vary for some people but if you relate with more than a few of them, then you may likely be experiencing burnout.
Recharge and recover
The good news is that there are ways to minimize burnout. If you are experiencing it right now, you don’t need to worry anymore. Here is how you can get back on your feet:
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Find the cause
The first step is to know the real cause of your stress. Maslach Burnout Inventory (MBI) is a survey designed by Dr.Maslach to measure employee burnout in the work environment. According to Dr.Maslach’s research the factors that lead to burnouts in a workplace fall under six categories;
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Workload: Are you feeling overworked? Is there a work-life imbalance?
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Community: Interpersonal relationships at work are not effectively functioning. Fear and being bullied at work.
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Control: Do you feel constrained or limited?
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Fairness: Do you have an equal shot at success as your colleagues?
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Reward: Don’t feel appreciated for what you do?
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Values: Are you motivated to work? Are you proud of what you do?
The greater the mismatch in all or any of the above areas the likelihood of experiencing burnout. For example, if you are feeling the workload is too much then that mismatch will cause fatigue and make you less productive in your work. This is why knowing the real reason will lead you on the road to recovery.
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Support System
I can’t state this enough but working remotely doesn’t mean you have to be lonely. Doing things alone will only leave you worn out. Being socially connected even virtually will make you feel more supported, increase self-esteem and build relationships with co-workers. There is no shame in reaching out to friends and colleagues to catch up. They can provide the right support system to boost your confidence.
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Take charge
With everything that’s been happening, it seems like so much is out of control. So instead focus on what you can control. Watch what you eat, how you sleep and so on. Don’t allow yourself to wallow in self-pity. Develop a work routine that works for you. For example, you can create a bed routine that will help you get enough sleep. Be sure to include a healthy diet in it.
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Schedule “Me Time”
Don’t be too hard on yourself. As much as work is important there needs to be time to rest. Set aside time for yourself. Take some time off your work and devices for a few minutes. You can take a few deep breaths and meditate. Maybe try out a hobby or learn something new. It is healthy to give your brain and body a well-deserved break from the monotony. You will feel recharged and ready to work.
Conclusion
We all have those moments where we just need a break, even if we are working from home. It's so easy to get stuck in the needless cycle of being overwhelmed and burn out all your energy at work. Learning how to have a work and life balance is very important. Go ahead! Use some of the tips above to recover and get yourself back on track.
