Do you find yourself scrolling through virtual backgrounds for Google Meet just to get relief from the constant push of the workday? If so, you may be on the verge of burnout, which can harm your mental and physical health. To stay healthy and happy, you need to take a step back. If you’re unsure where to start, here are seven ways to combat burnout.
1. Take Some Time for Yourself
Everyone needs time away from obligations. Schedule “me time” every day, so you have space to relax and recharge. Setting a specific block of time ensures you don’t push it off.
2. Keep Yourself Organized
A messy desk can lead to lost items, spiking anxiety. Similarly, a lack of priorities can cause you to miss deadlines. To minimize stress, keep your workspace orderly and maintain calendars, lists and day planners to organize your schedule.
3. Get a Good Night’s Sleep
Sleep is the body’s time to repair and refresh, so you’re doing yourself a disservice when you skimp on it. Additionally, you need to go through all four stages of sleep to get the benefits, a process that can take hours. You should aim for at least eight hours a night, though you may need more if you have a sleep debt.
4. Connect With Others
Sure, you use your virtual background Teams when you attend online meetings or talk to clients, but have you taken the time to really connect with someone lately? Spending time with loved ones is essential since loneliness can negatively affect your mental health. Schedule time to enjoy and work on your relationships:
- Get lunch with a friend
- Go on a date with your partner
- Talk to a family member on the phone
5. Set Boundaries
Recognize your limits and make sure everyone respects them. That may mean turning down overtime, skipping the office party or asking for help on a project. Not everyone will respond positively when you set boundaries, especially in the workplace, but be firm and know your health is worth the effort.
6. Practice Mindfulness
Mindfulness is a form of meditation. Studies show it can reduce stress and anxiety, two big contributors to burnout. Practicing mindfulness doesn’t have to be a big production; you can experience the benefits after a few minutes. To get started, try these easy mindfulness activities:
- Write in a journal
- Make a cup of tea
- Take a short walk
- Practice breathing exercises
7. Unplug
Social media can be entertaining, but it’s also filled with drama, disaster and negative opinions. If you find yourself overwhelmed online, set aside time to unplug. You can start with an hour and work your way up to a day, weekend or longer. Log out of your accounts and even turn off devices if you can’t fight the temptation for one last scroll. You may have an office background with logo, so clients know who you represent, but it’s crucial to think of your identity beyond your role at work. Burnout can have serious consequences, so prevention is key. If you make self-care a priority, you’ll be more productive at work and happier
