Before making any drastic decisions like quitting your job or accepting more work, implement these effective tips to restore balance to your work life.
If you wake up every day dreading work, you’re not alone. Burnout is an issue that can affect employees across various industries, leaving them feeling exhausted, disengaged, and uncertain about their career choices. At Perennial HR, we understand the impact burnout can have on your life and are here to provide the support and strategies needed to regain your balance and thrive. Keep reading for effective tips on how to cope with burnout at work.
Understanding burnout
To effectively manage burnout, it’s important to first understand its nature and causes. According to the World Health Organization, burnout is a form of exhaustion stemming from extended periods of unmanaged workplace stress which can impact you emotionally, physically, and mentally. Common signs include chronic fatigue, cynicism towards your job, and a decline in performance.
Here are some factors that may be contributing to your burnout:
Excessive workload and long hours: Handling a heavy workload without sufficient breaks can leave you feeling overwhelmed and exhausted.
Lack of control or autonomy: Experiencing stress and frustration when you have to follow rigid protocols without flexibility can contribute to burnout.
Insufficient recognition: Feeling that your efforts are unnoticed or unrewarded can be incredibly demotivating.
Workplace conflict: Constant office politics and conflicts can make you feel isolated and unsupported.
Unclear job expectations: Not knowing your responsibilities or what is expected of you can lead to feelings of being lost and stressed.
How to cope with burnout: 4 effective tips
Seek support from your colleagues or supervisors
Your teammates may not be aware that you're struggling unless you voice your concerns. It's important to communicate openly about what you're experiencing and how it's affecting your work and well-being.
Arrange a meeting with a trusted colleague or supervisor to talk about your challenges honestly. Describe how burnout is impacting your performance and share specific examples of tasks or situations causing stress.
Collaborate to find practical solutions or adjustments that can ease your burden. This might involve re evaluating deadlines, or considering flexible work options. Working together ensures you're supported in managing burnout effectively.
Set boundaries and manage your time effectively
When learning how to cope with burnout at work, setting boundaries is important. Try to start your day by prioritising tasks, focusing on the most urgent ones first. If your workload is overwhelming, feel empowered to say no to new tasks, or suggest adjustments to deadlines or workload distribution to manage your schedule effectively.
Also, explore delegating tasks to junior colleagues or interns to ease your workload whenever it makes sense. Using tools like task lists and scheduling apps can really help you stay organised and meet deadlines smoothly. Remember to carve out time for yourself too! Define your work hours clearly and make sure to reserve time for activities that recharge you.
Communicating these boundaries clearly with colleagues fosters a productive work atmosphere where everyone respects each other's limits and supports collective success.
Engage in stress-relieving activities
Once you've received support to address workplace burnout, ensure your personal life reflects this balance. Identify some self-care activities that can help you relax and unwind after work or during breaks.
Try engaging in regular exercise to enhance physical health and elevate your mood with endorphins. You can also consider spending time outdoors, practising meditation, or exploring creative hobbies such as painting or photography.
Take that vacation
As much as possible, use your paid vacation time fully to recharge and rejuvenate. Plan vacations ahead to ensure you have dedicated periods for rest and relaxation away from work responsibilities. Whether it's a short weekend getaway or an extended vacation, taking time off allows you to disconnect from work-related stressors and focus on personal well-being.
Feel like it’s time to move on?
While it’s important for employees to learn how to cope with burnout at work, it's equally important for companies to help prevent it by fostering a supportive work environment. This can include providing safe channels for employees to voice concerns, implementing flexible work arrangements, encouraging time off, and offering resources for mental health support.
If you’ve made efforts to address burnout but still feel unsupported in your current work environment, it may be time to seek new opportunities. Here’s signs it’s time to quit your job.
Take a look at our latest job openings to discover roles that fit your career objectives. Our extensive experience in recruiting for both permanent and fixed-term positions across diverse industries means you're in capable hands. Looking for extra guidance to ace interviews and secure job offers? Visit our career advice page.
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