9 Ways to Prevent Work From Home Burnout

An employee feeling work from home burnout.

An employee feeling work from home burnout 

Like everything else in the world, working from home comes with its pros and cons. Although the idea of not having to commute to work sounds like the greatest thing in the world, work from home burnout is also real. 

According to an Eagle Hill survey, 58% of people working from home complained about feeling burned out. As the world still struggles to come to terms with the changes made in our daily lives due to the pandemic, people often overlook how remote work can also become stressful. 

As stated by the National Bureau of Economic Research, the average workday has increased by 48.5 minutes since the start of the first lockdown. Just because you are working from home does not make it okay for you to overwork yourself. 

It is crucial for remote workers to understand the difference between burnout and compassion fatigue. Once you understand what you are going through, you can take all the possible measures to prevent burnout at work from home.

Symptoms of Work from Home Burnout

To get the best burnout prevention and treatment, you must recognize the symptoms of work from home burnout. When you understand the symptoms, you can do your best to treat them. Here are some of the common symptoms of remote work burnout:

  • Decrease in productivity and efficiency when it comes to work
  • Trouble focusing on work and constant forgetfulness 
  • Physical symptoms like headaches, heart palpitations and indigestion 
  • Negative feelings about work 
  • Feeling exhausted, lazy and unmotivated
  • Change in sleep routine. For example, sleeping more than usual or suffering from insomnia
  • Feeling irritable and short-tempered 
  • Experiencing constant anxiety and depression 

9 Ways to Prevent Work from Home Burnout 

If you feel any or most of these symptoms, it means you might be going through remote work burnout. You must look after your feelings. Once you treat these symptoms, you can improve your performance at work and become more productive. 

1.    Give Yourself a Break

There is nothing more important than your health. When you are feeling work from home burnout, it is crucial for you to take a break. This could mean going outside for a walk or just spending time with your loved ones. Disconnecting from work will help you come back fresh and motivated. 

If you add unnecessary pressure on yourself while working from home, it will eventually backfire. Working from home enables you to have more time during the day, but it doesn’t mean you must utilize all the time for work. It is always beneficial for your health to take a break when you are feeling overwhelmed with work. 

2.    Make Time for Exercise

Working out has many benefits, one of which is preventing burnout. When you make time for exercise, not only do you feel better mentally and physically but also get more done during the day. This is because exercise releases endorphins and helps you work with a clear head.  

When you are working from home, you have extra time during the day. It is crucial that you set that time aside for productive activities like moving around and exercising. You can feel more active and release the stress you might be feeling due to work. 

3.    Take Some “Me Time”

Make sure you use some downtime to work on yourself. This could be reading a book or listening to your favorite music while taking a break from work to recharge and refocus. And, if needed, talk about the way you feel with someone close who can help you. 

Having a hobby or interest outside work enables you to escape work from home burnout. Once you are done with work, distract yourself by doing something else. When you focus on something other than work, you can relax your mind and take some time off. Focusing on the hobbies and activities you enjoy can help you release stress. 

4.    Create a Routine

One way to prevent work burnout is by creating a routine. When you have a structure in your day, it becomes easier for you to manage work and other responsibilities. You can set time apart for everything you want to do during the day and ensure that you are not overworking yourself. 

5.    Set Boundaries

As a remote worker, it is vital that you set boundaries to avoid work from home burnout. This means communicating with your team and clients about when you are available and not available. You should never make yourself available to other workers and clients during your off-hours. Just because you are working from home does not mean you cannot set boundaries for yourself. 

6.    Take Care of Your Mental Health

Mental health is just as important as physical health, especially when it comes to preventing work burnout due to working from home. Make sure you take the time to relax and de-stress. Practices like meditation or yoga can be helpful in restoring balance in your life. You can unwind and relax. Looking after your mental health can help you prevent work-from-home burnout. 

7.    Eat Healthy Foods

Eating healthy foods has many benefits, one of which is preventing work from home burnout. When you eat nutritious foods, you have more energy and focus throughout the day. Always prioritize your health and make choices that will benefit you in the long run. 

As there are many good things about working from home, it also comes with its own set of drawbacks like unhealthy food choices. Keep yourself healthy by eating the right foods to prevent burnout at work. Eating nutritious meals will help you work for longer hours without feeling tired and drained.

8.    Get Enough Sleep

Like exercise, getting enough sleep is crucial for preventing work burnout. Most people need around eight hours each day to function correctly.  If you are not getting enough sleep, you will find it challenging to focus on your work and remember crucial tasks.  

Most people don’t realize that getting enough sleep can help you have an excellent day and feel more productive. Cutting back on sleep and rest just to work overtime is never a good choice and can lead to work-from-home burnout. 

9.    Take Time Off from Work Every Year 

Taking time off from work every year is another way to prevent work from home burnout. You can go on vacation or simply take some days off in the week when your family and friends need help around the house. Having downtime will revitalize you for work afterward. 

Taking your annual leave is your right. You should always opt for days off from work when you feel like you are exhausted. Taking a break from work is always crucial for everyone. It is not suitable for your health to think that you don’t deserve time off or you can’t take it.                            

Final Takeaway

There are many ways that remote workers can prevent feeling burned out at work. 

Working from home can be a significant benefit, but it is crucial for you to work smart and not risk burnout. Use these tips to prevent work from home burnout so that you have more time to enjoy the perks of having a remote job.

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