Tips to Prevent Experiencing Work from Home Burnout

Due to the COVID-19 pandemic, more and more businesses are transitioning into a work from home (WFH) set-up. 

Burnout does not only happen when you're working in the office. Even those who are working remotely can experience the same kind of symptoms.

People who work from home have to separate their professional lives from their personal ones. This means they have to practice time management, goal-setting, all the while staying motivated. 

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What is Burnout?

"Burnout" is a term coined by the American psychologist Herbert Freudenberger in the 1970s. It refers to a state of mental and physical exhaustion that can cause feelings of listlessness and inability to cope. Continuous exposure to stressful situations can lead to this condition which may eventually zap the joy out of your career and relationships.

People who experienced burnout may feel hopeless or dread getting out of bed every morning. If this situation keeps up, it may eventually manifest as physical symptoms or lead to psychological illnesses like depression.

If you're feeling like nearing burnout, below are some tips that may help.

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Tips to prevent work from home burnout:

1. Get up and walk.

Take a few steps around your house, climb some stairs, or go around the block. This helps take your mind off things and you get to throw in an exercise along the way. 

2. Have a reward system.

When you have worked through your tasks for the day or hit your work goals for the week, make it a point to treat yourself. It may be watching a movie you've been meaning to watch for a while or sipping a hot cup of coffee. Constantly rewarding yourself will introduce positivity.

3. Schedule a vacation time.

Even if you work at home, you should take breaks from your work life. Leave your phone behind on your scheduled vacation time. 

4. Know how to prioritize your tasks.

If something can wait until tomorrow without compromising your work quality, then leave your work behind. Engage in a leisurely activity like watching Netflix or doing Pilates, whatever makes you feel better. 

5. Exercise.

Exercise allows your body to release endorphins, these are hormones that trigger a positive feeling in the body. The feeling following a workout is usually described as "euphoric."

6. Maintain a balanced diet.

Omega-3 fatty acids may act as a natural antidepressant. Adding foods like wild fish and walnuts to your diet can help boost your mood.

7. Practice good sleeping habits.

Sleep is essential to promote overall positive well-being. According to the National Sleep Foundation, the recommended sleep for a healthy adult is 7 to 9 hours of sleep per night.

8. Don't be afraid to seek help.

When things become overwhelming, seek out someone you can confide with to make the burden bearable.

9. Remember that you are human.

Social media may make everyone look perfect, but remember that no one actually is. Set realistic expectations for yourself and remember that it's okay to feel tired every once in a while.

Burnout can be avoided by inserting self-care into your daily routine. Even if you're working long hours, remember to take a break and enjoy the little things.

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