Most people believe burnout only happens when you’re putting in longer hours at the office. But the fact is, working from home can be even more demanding, especially when you’re juggling many responsibilities at the same time.
Family obligations, work stress, mental and physical health concerns, and uncertainty about the future, all increase our feelings of worry and anxiety. And now that the lounge, bedroom or kitchen doubles as an office, with 24-hour availability via mobile devices, the time and boundaries between personal and professional life have become blurred.
To make matters worse, according to rescuetime.com, many people working remotely for the first time suffer from work-from-home guilt: to prove their loyalty, worth and productivity, they work around the clock. These employees are at an even greater risk of burnout
The signs of work-from-home burnout include sleeplessness, feeling out of control, being short tempered, and avoiding your responsibilities altogether
Here’s how you can stop work-from-home burnout happening to you:
1. Plan your days
Laundry, kids, partners – there’s always something fighting for your attention at home. Keeping a daily or weekly schedule will help to clear your head so you can focus on your to-do list. Decide what times to designate to each task, and then stick to it. Regular breaks and quality time for yourself or loved ones is as vital as your work, and is necessary to keep a healthy balance.
2. Dress up and show up
The temptation to work in pyjamas is overwhelming, but cleaning up and getting dressed for the day will get you in the right frame of mind for work. Clothes have the power to influence your mood, and can make you feel more put together and productive. Even something as simple as picking an outfit and brushing your hair has mental benefits. Try keeping it casual and comfortable, but neat – this way you’ll be relaxed, but still dressed for success when you have online meetings.
3. Mind over matter
It’s essential to stay informed and up to date with the latest developments, as long as you focus on the upside. According to psycologytoday.com, negative news can distort our thinking. Though we’re facing challenging times, there are many positive stories out there. Spending more time on good-news platforms like beautifulnews.com can help you worry less and improve your mental and physical wellbeing.
4. Get moving
The benefits of exercise for your body and mind are endless. Physical activity releases feel-good brain chemicals – dopamine, norepinephrine, and serotonin – that help regulate your mood. You could also experience improved confidence, reduced stress and less anxiety. If strenuous exercise isn’t for you, simply try changing up your daily routine – get up and take a walk, or take the stairs instead of the lift.
5. Care for your finances
Taking care of your financial wellbeing during this time is just as important as looking after your mental and physical health. When you’re constantly worrying about money and financial obligations, you could end up feeling overwhelmed. The first step is to speak to your credit providers about lower repayments. This will help free up cash flow so you can cover day-to-day expenses, while you keep up your credit rating.
If you have a personal loan with DirectAxis, and have been financially affected by COVID-19, you could qualify for a payment break on your loan.
6. Give yourself a break
The moment your mind starts wondering, and you find yourself staring blankly at the screen, it’s time to take a break. The only way to reset your brain is to step away from your work area completely. There are many free meditation apps you can download to help you relax and refocus through simple breathing exercises. Stretching is another great way to take a breather, and relieve tightness and tension in your body.
It’s never easy to strike a balance between work and personal life, but it’s possible, and even more important now that the office is so close to home. You might need to experiment to find what works best for you. Start with these tips to help you stop work-from-home burnout and work from home effectively.
If you need help coping with stress, anxiety or depression, speak to a counsellor at LifeLine or SADAG