Category: Lifestyle
By: Jordan Smith
Updated: March 5, 2021
Originally Published: March 5, 2021
The COVID-19 pandemic forced a sudden shift for many into remote work, initially seen as a privilege. However, countless individuals have now found themselves grappling with burnout. This is especially true for parents who are trying to juggle their responsibilities while working from home. With the pandemic showing no clear signs of ending, many are eager to find strategies to alleviate work-from-home burnout.
Burnout isn’t a new phenomenon; it was a growing concern even before the pandemic. In fact, in 2019, the World Health Organization classified burnout as an “occupational phenomenon.” According to Gallup, levels of employee burnout have remained alarmingly high throughout the pandemic, with remote workers experiencing burnout at higher rates than their on-site counterparts.
Understanding Work-from-Home Burnout
The World Health Organization describes burnout as “a syndrome resulting from chronic workplace stress that has not been effectively managed.” Unfortunately, for many, home has become their workplace, making it challenging to escape feelings of burnout. Andrew Carter, a licensed clinical psychologist, explains that work-from-home burnout occurs when individuals can’t separate their work from their home life, leading to a state of chronic fatigue.
Burnout can affect anyone—from employees to freelancers—and it extends beyond mere exhaustion. It can have serious consequences on mental, emotional, and physical health, increasing the risk of various health issues, from anxiety to heart problems.
Recognizing Work-from-Home Burnout
As we approach a year of living with the pandemic, many of us have been dealing with persistent stress and fatigue. This can blur the lines of recognizing burnout. If you find yourself experiencing any of the following, you may be facing work-from-home burnout:
- Procrastinating or avoiding work tasks
- Missing deadlines or underperforming
- Regular feelings of worry, irritability, sadness, or anger
- Experiencing poor sleep or insomnia
- Showing signs of depression, such as hopelessness
- Increasing reliance on substances like alcohol to cope
- Encountering physical symptoms such as headaches or dizziness
If this resonates with you, it’s crucial to take action, as burnout won’t resolve itself and can worsen over time. Consider making long-term changes to your work habits to better accommodate your needs as a remote worker.
Strategies to Combat Work-from-Home Burnout
Though combating work-from-home burnout may feel daunting, particularly during these challenging times, several strategies can help:
- Create a Dedicated Workspace: Designate a specific area in your home for work. This can help establish clear boundaries between your personal and professional life.
- Set Boundaries: Establish mental boundaries to differentiate between work time and family time. This can enhance productivity and help your family respect your work hours.
- Reassess Your Schedule: If the traditional 9-5 schedule isn’t feasible, consider reworking your daily routine to better fit your family’s needs.
- Take Time Off: It may feel counterintuitive to take a break when you’re overwhelmed, but using vacation days can provide much-needed relief from continuous stress.
- Incorporate Breaks: Short breaks during your workday can refresh your mind and help maintain focus. Make sure to step away from your computer for meals.
- Focus on What You Can Control: In a time of uncertainty, concentrate on aspects of your life that you can manage. Delegate tasks, order groceries online, and simplify your to-do list.
- Prioritize Self-Care: Even if it seems difficult to fit self-care into your schedule, small moments of relaxation, such as taking a walk or enjoying a quiet moment, can significantly reduce stress.
- Spend Quality Time with Loved Ones: Make time for family and friends to prevent feelings of isolation. Engaging with loved ones can be a great reminder of what truly matters beyond work.
Burnout can be difficult to recognize in normal circumstances, and the current pandemic has created an environment ripe for remote work burnout. It’s vital for those working from home to identify the signs of burnout and implement practical strategies to counteract its effects.
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In summary, combating work-from-home burnout involves recognizing the signs and taking proactive steps to create a healthier work-life balance. Establishing boundaries, rethinking schedules, and prioritizing self-care can help you navigate these challenging times.
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