We’ve all gone through it; long hours in the office where daylight blends into the dark, and you’re still in there trying to sort stuff out. You’re stressed, you’re on edge, and you probably didn’t even eat your meals properly for the last few weeks. And then it happens, the next day, you don’t even care to come into work, and when you do, your mind and body are just… well, exhausted. You’ve burned out, and it’s okay until it isn’t.
While burnouts are common, they can easily impact not just you or your work but people around you associated with your work. So if you’re somebody on the verge, or has already burned out, read this space for 5 tips to beat burnout due to a heavy workload. We got you!
Spotting Burnout: Where To Stay Alert
Both employees and employers need to acknowledge what the signs of burnout are. Of course, these symptoms are different from person to person, but the two most common are productivity decrease and weak work performance.
Let’s look at some prominent signs of burnout that need to be addressed,
1. Physical Exhaustion
Extreme workload can take a hefty toll on the body, from frequent headaches, random aches, and lack of energy. Employees take the stress home, resulting in a lack of sleep and appetite.
2. Emotional Exhaustion
When the physical signs manifest, the emotions soon follow suit. Employees soon begin to feel anxious and depressed, the symptoms of which can worsen if not treated properly.
3. Poor Work Productivity
When employees are burned out, it leads to a negative shift in their attitude toward their work and colleagues. They become easily irritated and cynical in their interactions and become more withdrawn and distant.
When employees are burned out, their mood swings and short temper can cause them to bicker or argue unnecessarily or even get into conflicts or altercations with other colleagues.
These signs inevitably lead to poor work performance and throw off the employee’s impression on their superiors and colleagues, risking their employability entirely.
4. Health Issues
Employees experiencing burnout tend to become ill easier than usual. They’ll frequently get the flu or cold, have fevers or any existing conditions that may get worse by the stress of burnout. And it cannot be said enough but these symptoms can easily harm mental health, which is not to be taken lightly.
5 Tips to Beat Burnout Due to Heavy Workload
Now that we’ve looked at the symptoms of workplace burnout, let’s look at some tips to beat the burnout,
BOUNDARIES ARE KEY. Whether it’s in your personal life or workplace, you need to set appropriate boundaries. Try not to overwork yourself and end all work affairs after your shift time. Don’t work when you’re off the clock, and prioritize weekends, do things you love and enjoy and that have nothing to do with work.
2. Address, Treat, and Recover
Whether it’s physical markers like headaches or pains or mental ones like depression or anxiety, address them ASAP. Invest in non-invasive treatments like vagus nerve stimulators that help you treat concerns without missing work. When you buy from vagus.net, you’re improving overall health, mental and physical, while nipping workload in the bud.
3. Plan The Pressure
Planning is effective in many areas of life, so when you’re slammed with work, plan how you will manage it. Create an easy-to-follow and structured plan that has plenty of breathing room. Check tasks off every week and keep updating the plan as you go.
It’s never too early to ask for help. Reach out to your colleagues and superiors when you feel burnout coming. Let them know your limits and feelings if you’re feeling overwhelmed, and share the workload with them.
5. Take Regular Breaks or Vacation
Do it even if it’s a three-day weekend or a week-long getaway. Use your vacation days and take time off whenever necessary. For business owners looking to manage their team’s PTO requests efficiently, you can follow this guide here. Breaks help you recharge and reset so you return motivated, refreshed, and focused.
I hope this guide helps you get back on track, whether you’re burning out at work or not. You need to deal with burnout signs at the root and not exacerbate letting them build up. Remember your mental and physical health are non-negotiables, so make sure you’re always prioritizing them.
1. How Can I Promote A Healthy Environment For My Employees As A Manager?
Ans: A healthy working environment means a healthy and productive business. Foster honest, open, and non-judgmental communication, encourage and promote a healthy and doable work-life balance, and lead by example by appreciating your workers’ efforts and dedication.
2. How Long Do Burnouts Last?
Ans: There is not a specific time period for the beginning and end of a burnout. Employees experiencing burnout can go anywhere from three months to a year of being burned out and not giving their best at work.
3. What Are Some Fast Ways To Avoid Burning Out?
Ans: While there isn’t sure-fire 5-step plan to avoid burnout in 5 minutes, you can do the following to keep the effects or symptoms at bay,
- Communicate with colleagues/ superiors.
- Show yourself gratitude and compassion for working hard.
- Keep an eye on your stress levels.
- Ask for help; see a professional.
- Take the day off and recharge your batteries with a simple and lazy day at home.
4. What Are Some Mental Exercises To Stay Focused At Work?
Ans: Some mental exercises that you can do at work to increase your focus and concentration are,
- Do a mindful breathing exercise.
- Take a walk outside.
- Watch motivational videos.
- Get up from your desk and stretch your body, and hit a few push-ups while you’re at it.
- Meditate; even those meditation apps for smartphones can work wonders in just 10-20 minutes, enhancing your focus and willpower.