7 ways to avoid burnout

December 27, 2022

Table of Contents

Following the easing of Covid-19 restrictions, people have started going out and eating out more. Employees have progressively returned to the office, and friends have begun seeing each other again. As we entered a new normal, many expected that feelings of burnout would lessen as the most painful effects of the pandemic subsided. Unfortunately, reports show that the burnout situation is only getting worse.

What is burnout?

Burnout is a state of physical, emotional, and mental exhaustion that can result from prolonged or excessive stress. It can have negative effects on your physical and mental health, as well as your work and personal relationships.

Some signs of burnout include feelings of fatigue, loss of motivation, changes in sleep patterns, difficulty in concentrating and procrastination. If left unchecked, burnout can lead to more serious health problems, such as depression and anxiety.

To avoid feelings of burnout, it’s important to take care of your physical and emotional well-being. Here are 7 strategies you can take to avoid a burnout:

1. Set boundaries

Source: https://www.eapcounselling.com.au/newsletter/how-to-set-boundaries-and-create-healthy-relationships/

It is important to set clear boundaries between work and personal life. This can help you avoid overcommitting to tasks and prevent work from taking over your entire life. Make sure to take breaks and vacation time when you need them, and try to establish a consistent work schedule that allows for adequate rest and relaxation. Setting boundaries may also involve setting limits on your availability, such as not checking work emails outside of business hours or setting aside specific times for work-related tasks.

2. Learn to say no

It is important to be able to say no to requests or demands that are unreasonable or overwhelming. This can help you avoid taking on more than you can handle and protect your time and energy for the tasks that are most important to you. Saying no may also involve setting limits on your workload or delegating tasks to others when appropriate.

3. Manage your time well

To prevent burnout, it is important to manage your time effectively. Set goals, prioritise tasks, and create a schedule to help you stay organised and focused. You should also try to eliminate distractions and minimise multitasking, which can increase stress and reduce productivity. Effective time management may also involve learning to set limits on how much time you spend on certain tasks and finding ways to streamline your work processes.

4. Switch up your work environment

The repetitiveness of your daily work routine may make the work you do feel monotonous, which reduces your motivation to work. A change of scenery disrupts the monotony and creates a sense of novelty, making you feel more motivated and engaged. It can also help you feel more in control of your work environment and surroundings, which can be beneficial for reducing stress and burnout. Moreover, changing your environment can also expose you to new ideas and ways of thinking, which can help stimulate creativity and prevent boredom. If you would like to work from different places every day, check out Deskimo, a location-based instant hot desk and meeting room booking app. Gain access to multiple co-working spaces all over Singapore, allowing you to easily find a suitable workspace near you. 

5. Practise self-care

Taking care of your physical and mental health is essential for preventing burnout. Make sure to get enough sleep, eat a healthy diet, and engage in regular physical activity. You should also prioritise activities that help you relax and recharge, such as meditation, yoga, or hobbies you enjoy. Practising self-care can also involve setting aside time for self-reflection and personal growth, as well as finding ways to de-stress, such as taking breaks, going for a walk, or engaging in a hobby you enjoy.

6. Seek support

Research has shown that having a strong social support system is very important for psychological health. Seek out supportive relationships with friends, family, or a therapist who can provide a listening ear and help you cope with stress. Sharing your feelings and concerns with others can help you feel less isolated and more able to cope with challenges. Support can also come in the form of seeking out a mentor or joining a support group for individuals facing similar challenges.

7. Find ways to reduce stress

Source: Getty images

There are many different techniques you can use to reduce stress and prevent burnout. Some strategies include deep breathing, progressive muscle relaxation, and mindfulness practices such as meditation or yoga. You can also engage in activities that can help to relax and de-stress, such as taking a walk, engaging in your hobbies, or spending time with friends and family. Reducing stress may also involve finding ways to simplify your life, such as decluttering your living space or simplifying your daily routine.

In today’s high-pressure work environment, burnout is getting increasingly common. It is important to know when you feel burnt out so that you can take timely remedies to protect your mental and physical health. While burnout is inevitable, with the right mindset and tools, you will be able to tackle it effectively, ensuring that it does not come between you and your goals.

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