7 Effective Strategies for Reducing Work-from-Home Burnout
These days, many who were previously commuting to an office for work are now working from home. And while working from the comfort of home provides many conveniences like less money spent on gas and more time to spend with loved ones and friends outside of working hours, there are some downsides.
In fact, many are approaching, or in the throws of burnout because working from home introduces new challenges around work-life balance and mental health.
Wait, What Is Burnout Anyway?
While we all have likely experienced some level of burnout at one point or another, it may be something we don’t really think about until we realize we’re, well, in it. So when talking about burnout with clients, we find it can be helpful to take a step back and talk about what burnout is, how it could show up in their life, and the impact it could be having on their emotional, physical, and mental health.
To put it simply, burnout is a state of peak emotional exhaustion and often stems from work-related stress and overwhelm. It can lead to a feeling of blankness or numbness toward responsibilities and even toward the things you enjoy doing in your personal life. As you might imagine, this can cause distress and strain in relationships with friends and family, with co-workers, and with ourselves.
This experience of burnout and strain can be magnified when your work takes place at home, where you would normally go to retreat from the to-do lists and team meetings.
Once you hit the wall of burnout, it may require a slow and steady journey back to emotional health and balance. That’s why we believe taking some incremental and intentional steps to manage stress and maintain consistent and meaningful self-care is the best way to prevent hitting a rock-bottom moment.
Our Go-To Strategies for Managing Burnout While Working from Home
#1:Check In with yourself.
This could look different for each individual, but taking a moment at least once during your day to note how you’re doing—mentally, physically, and emotionally, can be a valuable exercise. One way to do this could be to do a quick body scan or to write out some thoughts in a stream-of-consciousness format to clear out some of the clutter and take of note of what you might be navigating that day.
#2:Consider modifying your to-do list.
While you may not have the freedom to take tasks off your plate, being strategic with how you structure your to-do list can help you to knock out some tasks and help boost your motivation for the next set of to-dos. Some individuals find that creating a shorter to-do list rather than a full, exhaustive list of everything you need to do can help you to focus on a set of goals for the day. Additionally, starting off your list with tasks that are easier, more enjoyable, or simply less time consuming can help you feel a sense of accomplishment and avoid feeling stuck or overwhelmed. It’s all about figuring out some different strategies that support you!
#3: Make time for connection.
With virtual workspaces, it can be challenging to feel truly connected to work colleagues. Additionally, working all day from home can cause some people to feel more drained at the end of the day and social interactions with loved ones can feel like a big venture. Consider taking time to call a friend (from work or not!) for five minutes. This can help to combat the feeling of isolation that can come from working at home.
#4: Eat nourishing meals (away from your desk.
The benefit of working from home is that you’re in close proximity to the refrigerator. So take a moment away from your screens and take a lunch break. Allowing yourself to unplug and mindfully eat a meal or a favorite snack can make a small but mighty difference in your work day.
#5: Move your body.
Burnout and stress can take a tremendous toll on our physical health. And as we mentioned earlier, sitting all day can put a lot of additional stress on your body—though we may not realize the impact of being stationary for long periods of time.
Taking a walk, doing yoga, or even a few minutes of stretches can help support you throughout the workday and combat mental fatigue, stress, and anxiety that may come with the workday.
#6: Incorporate small, but impactful self-care.
The topic of self-care can almost feel laughable or even trite when we find ourselves in the depths of an overwhelming workload or feel the weight of stress in every moment. But we believe that taking care of the mind, body, and spirit with intention can be one of our greatest tools for combating fatigue, stress, and burnout. Additionally, self-care doesn’t have to take a lot of time or require that we spend a lot of money. It’s all about finding the activities that recharge you and help you to tap into some hope and refreshment.
So while a massage could be a wonderful way to treat yourself, think about what really makes you come alive? It could be painting, reading a magazine or your favorite collection of essays, or even simple. quality time with a friend or your partner. The important thing to think about is quality over quantity. Incorporating small moments of self-care (think even five minutes!) consistently over time can help to sustain your mental and physical well-being.
#7: Ask for help.
Sometimes it feels like we have to do it all. But the truth is, asking for support may be essential in your quest to prevent emotional and physical burnout. This could mean that you and your partner create new routines for house chores and meal prep, or you find a friend or colleague that can be an accountability partner, or perhaps working with a therapist on a regular basis.
Start Managing (& Preventing) Burnout —Work with a Holistic Therapist in Los Angeles
If you’re located in Los Angeles, or a resident of the state of California, schedule a complimentary consultation to discuss your interest in therapy and how we can support you along the way. Our team of holistic therapists is here to support you in your healing journey and help you reach your goals.
Learn more about the team right here—OR if you’re ready to speak with someone, you can schedule a call with our Care Coordinator today.