Feeling Burned Out? Try These Strategies to Help
Whether you’re working from home or on-site, one thing is undeniable:
Things are stressful these days!
It’s good to have a job right now, but a multitude of stressors – from covering for ill coworkers to managing remote work challenges to worrying about your health or job stability – are fueling job stress and burnout.
If you’re struggling, these strategies will help:
Recognize the signs of burnout.
According to the US Centers for Disease Control (CDC), the following symptoms may indicate that you’re stressed and/or burned out:
- Feeling angry, irritated, nervous, or anxious
- Lack of motivation
- Feeling tired or overwhelmed
- Feeling sad or depressed
- Having trouble sleeping or concentrating
- Having trouble concentrating
Create a consistent daily routine.
In a time when so much is out of your control, building predictability can alleviate feelings of overwhelm and burnout:
- Set a regular start and stop time for your workday. Outside those hours, set limits for your accessibility. Establishing these boundaries will prevent work from leaking into other areas of your life, and ultimately lower your stress level.
- Take regular, frequent breaks. Stretch, get outside for a few minutes or call someone you love.
- Build a routine that’s as similar to your pre-pandemic schedule as possible.
Connect regularly with coworkers.
Even if you’re not physically in the workplace with your team, your mental well-being needs to keep in touch. You may find that others are feeling the same way as you and have helpful tips to share.
Do things you enjoy when outside work.
The pandemic has put a cramp in everyone’s ability to socialize, making it even more important to pursue non-work activities you enjoy. Carve out time to do things that make you happy – whatever those may be. And when you schedule time for yourself, make it non-negotiable. Do what you must to feed your spirit and take care of yourself.
Get to-do’s out of your head – and onto some form of list.
Whether you choose a low-tech notepad, your company’s project management software, or a high-tech online organization tool, record and prioritize everything you need to do. Writing down everything that’s on your mind instantly reduces your worry and is the first step in assessing your workload and plotting a course of action.
Then, be realistic. Accept the fact that you probably won’t accomplish everything on that list, today, without help. Decide what’s most important, what can wait, and what you need help with. Resolve to tackle your highest priority items first.
Schedule time to talk with your boss.
If your feelings of job burnout are ongoing, consider talking with your boss.
- Schedule a meeting, so your boss can be prepared.
- Take time to document your situation in writing, presenting facts (so you don’t sound like a complainer):
- Include details about what your job entailed originally and contrast it with what your job circumstances are now.
- List your current projects and estimate what percent of your time is spent on each.
- Track the hours you work at the office and at home.
- Arming yourself with these details will give your boss a clear picture of your workload, so you can discuss potential solutions.
Need a change?
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