Lifestyle
By Jessica Lane
Updated: March 5, 2021
Originally Published: March 5, 2021
As a result of the COVID-19 pandemic, countless individuals found themselves needing to adapt to remote work almost overnight. Initially, this shift seemed like a blessing, but many are now grappling with burnout. Parents, in particular, have faced significant challenges balancing their work responsibilities with family life, and with no definitive end to the pandemic in sight, many are seeking solutions to alleviate work-from-home burnout.
Burnout is not a new phenomenon; it was a growing issue even before the pandemic. In 2019, the World Health Organization officially recognized burnout as an “occupational phenomenon.” Recent research from Gallup indicates that burnout levels have remained elevated throughout the pandemic, with remote workers experiencing higher levels of burnout compared to those working on-site.
Understanding Work-From-Home Burnout
The World Health Organization characterizes burnout as “a syndrome resulting from chronic workplace stress that has not been effectively managed.” For many, the home has become their workplace, making it challenging to escape feelings of burnout. Licensed clinical psychologist Mark Rivers explains that work-from-home burnout emerges when individuals struggle to distinguish between their professional and personal lives. He adds, “Burnout is essentially a chronic form of fatigue.”
This type of burnout can impact anyone, from employees to freelancers. It’s more than just feeling tired; it can significantly affect your mental, emotional, and physical wellness. Chronic stress can lead to various health problems, including anxiety and heart disease.
Identifying Work-From-Home Burnout
As we approach the one-year mark of living with this pandemic, many have been navigating chronic stress and fatigue for an extended period. This ongoing strain can make it difficult to recognize burnout symptoms. If you find yourself experiencing any of the following, you may be facing work-from-home burnout:
- Procrastinating and avoiding work-related tasks
- Missing deadlines or underperforming
- Regular feelings of worry, irritability, sadness, or anger
- Suffering from sleep disturbances or insomnia
- Experiencing symptoms of depression, such as hopelessness and lack of motivation
- Increasing reliance on alcohol or substances to cope
- Developing physical symptoms like headaches, stomach pain, or dizziness
If you resonate with these signs, it may be time to take action. Burnout is a persistent condition that won’t go away on its own; addressing it proactively is crucial for your well-being.
Strategies to Combat Work-From-Home Burnout
Fighting work-from-home burnout might feel daunting, especially given the limitations imposed by the pandemic. However, there are effective strategies you can implement:
- Create a Dedicated Workspace
It can be hard to separate your personal life from your professional responsibilities when working from home. Establishing a specific area for work can help set clear boundaries. When you’re in that space, focus solely on work, and when you leave it, switch off from work mode. - Set Clear Boundaries
Mental boundaries are just as vital as physical ones. The challenge of working from home is that you may feel like you’re always “on the clock.” Establishing work hours can enhance productivity and help family members respect your work time, allowing you to prioritize family moments. - Reevaluate Your Schedule
If your day feels chaotic, consider adjusting your typical work hours. Flexibility might be necessary to accommodate family needs or your partner’s schedule. This may involve starting work earlier or catching up in the evenings after the kids are asleep, allowing you to manage both work tasks and family commitments more effectively. - Take Time Off
You might think it’s the last thing you should do right now, but taking a break can be beneficial. Using vacation days can provide a much-needed respite from the overwhelming mental, physical, and emotional demands of juggling work and home life. - Incorporate Breaks
Integrating short breaks throughout your day can help maintain focus and productivity. Simple 5-10 minute breaks can refresh your mind and give your eyes a rest from screens. Make sure you also take time to eat away from your work setup. - Focus on What You Can Control
During chaotic times, it’s essential to concentrate on what you can manage. This may involve saying no to additional commitments, delegating household chores, or simplifying daily tasks, ensuring you don’t overwhelm yourself further. - Practice Self-Care
While it may seem like an unnecessary addition to your busy schedule, self-care is crucial for stress relief. Simple actions like taking a walk outside or enjoying a moment of quiet can help rejuvenate your spirit and provide a break from daily stressors. - Prioritize Quality Time with Loved Ones
Working from home can feel isolating, so carving out time for family and friends is essential. Dedicating your attention to loved ones reinforces that life is about more than work.
Burnout is challenging to detect even in normal circumstances, but the current pandemic creates an environment ripe for work-from-home burnout. Therefore, recognizing the signs and taking concrete steps to combat it is vital for remote workers.
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