Work-From-Home Burnout and What To Do About It

(You’re not alone)

““[Burnout] syndrome is now an epidemic.” — Dan Schawbel, Director of Future Workplace”

Have you felt more tired, stressed, negative, or ineffective since you started working remotely? If so, you may be burnt out. But you're not alone. Work-from-home burnout is quickly becoming the next societal health crisis. A reported 70% of Americans have experienced burnout since the pandemic started, up from 52% in May.

Have you felt more tired, stressed, negative, or ineffective since you started working remotely? If so, you may be burnt out. But you’re not alone.

Work-from-home burnout is quickly becoming the next societal health crisis. A reported 70% of Americans have experienced burnout since the pandemic started, up from 52% in May.

Rather than a medical condition, the World Health Organization (WHO) describes burnout as an “occupational phenomenon” or “syndrome” stemming from chronic, unaddressed work stress.

Working remotely offers the potential for more flexibility and work-life balance. Unfortunately, most people are replacing their daily commutes with more time at their desks.  

I'm no doctor, but I've experienced burnout multiple times in my career - including last week - when I had to call 911 from my home.

Tune into today's episode to hear what happened and how you can avoid work-from-home burnout in the future. 

SIGNS OF WORK-FROM-HOME BURNOUT

1. Feelings of energy depletion or exhaustion

2. Increased mental distance from your job

3. Reduced professional efficacy

⚡️HOW TO FIX AND PREVENT WORK-FROM-HOME BURNOUT (SOLUTIONS): ⚡️

When it comes to reversing burnout, it’s best to take a less is more approach.

Rather than adding “fix burnout” to your to-do list, ask yourself what you can eliminate.

Which activities (and people) drain your energy the most?

Which tasks can you outsource or delegate?

Once you’ve determined what you want to stop doing, here are some tips to help regain control of your well-being.

  • Set consistent work hours: If you’re a remote employee, speak with your boss or supervisor about when you’ll be available each day. If you’re self-employed, set expectations with clients and stick to them.

  • Sleep more: Sleep is the foundation of health and wellness. Allowing your body and mind sufficient time to rest and recover will help you cope better with work stress. Set a cut-off time for work at least a few hours before bed. Add buffer periods to your calendar with nothing to do in case tasks take longer than planned.

  • Limit communication: You don’t need to be available on every platform all day, every day. Check email once or twice per day and close communication apps when you’re in deep work mode. Try keeping work and personal communication separate. Buy a second phone and remove remote work apps from your primary device.

  • Adopt slow mornings: Start your day with a morning routine that supports your physical and mental health. Read, journal, exercise, eat breakfast, listen to a podcast, and reflect before exposing yourself to email, news, and messages.

  • Prioritize: If you constantly find yourself “too busy” to function, figure out what you’re spending your time on. Set priorities then decide to do, delegate, or eliminate. Ask yourself what would happen if you postponed something for later or assigned it to someone else.

  • Get outside: Even if your area is under lockdown, that doesn’t mean you have to stay in the house all day. Put on your mask and go for a walk. Immersing yourself in fresh air and nature will boost your mood and well-being while reminding you that you’re human.

  • Move more: Make time for daily exercise. If you’re on the phone a lot, take calls while walking or join Zoom meetings from your standing desk or kitchen counter rather than an office chair.

  • Stay hydrated and eat well: If you’re putting in long hours at the virtual office, you need to fuel your body with plenty of water and clean foods. It’s going to be a lot harder to concentrate if you’re subsisting on coffee, carbs, and takeout. If you don’t have time to cook, sign up for a local or national food delivery service.

  • Set aside time for exercise and self-care: If you don’t put it in your calendar, you might not do it. Make exercise and self-care non-negotiable each day.

  • Practice mindfulness: You’ve heard it before, but meditation is good for you and helps you cope with the rollercoaster of life.

  • Get an accountability partner: There’s always someone to turn to for help if you need it. Hire a therapist to talk to or book a telemedicine appointment with your doctor or nutritionist if you need guidance. Or, recruit a friend to help you stay accountable. Commit to texting or calling him or her when you close your computer for the day.

  • Take a vacation: There might be a pandemic raging, but that doesn’t mean you can’t take time off. Whether you unplug for the weekend, plan a staycation, or go on a quick road trip, time away from work is necessary.

  • Get a new job: If your employer is unwilling to make accommodations so you can heal your burnout, it may be time to go. I understand that times are tough and unemployment is at an all-time high, but there are more remote jobs available than ever. It’s worth taking a look and seeing what’s out there. My free Remote Jobs Guide has eleven strategies to get started.

No one’s perfect and life can be stressful. Despite your best efforts, you might work too much sometimes.

Everyone makes mistakes, but let’s take care of ourselves. Remote work is work and it’s here to stay.

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Digital Nomad PodcastKristin Wilsonwork from home, remote work, remote work podcast, work from home ideas, work from home tips, future of work, digital nomad podcast, work from home podcast, how to work from home, remote work from home, work from home burnout, burnout, remote worker burnoutComment