Are you feeling overwhelmed, exhausted, and burned out from working from home lately? You’re not alone. Working in a remote setting has become the new normal for countless people around the world. Still, it also comes with its own unique set of challenges: blurred boundaries between work and leisure time, constantly communicating online without face-to-face meetings, and a lack of social support networks in remote settings, to name a few. Fortunately, there are ways to manage stress while teleworking that can help ensure a healthy balance between your job and other aspects of life. Click here for tips from a professional burnout coach on how to avoid burnout while working from home.
What is Burnout?
Burnout is defined as an ongoing state of physical, mental, and emotional exhaustion most likely caused by excessive and prolonged stress. It’s characterized by feelings of helplessness, hopelessness, sadness, guilt, apathy, and irritability. Symptoms of burnout can range from mild to severe, depending on the individual.
The science behind burnout is complex, but researchers have identified certain defining characteristics. Burnout is caused by prolonged periods of unmanageable stress, and it can occur when a person’s coping resources are insufficient to meet the demands of their job. It’s also important to note that burnout isn’t just an emotional state; it also has physical symptoms as well, such as fatigue and insomnia.
The Remote Environment
The remote environment has a lot of advantages. It offers more flexibility, greater autonomy and control over your schedule, and the ability to work from anywhere with an internet connection. However, remote work also comes with its own unique challenges that can lead to burnout if not addressed properly.
Working from home may sound like a dream come true for some, but it can quickly become overwhelming. Without the traditional office environment to regulate your workload and provide support, burnout becomes a much bigger risk for remote workers. The lack of separation between work and home life means that you’re constantly inundated with emails, notifications, and tasks—and if you don’t have healthy coping strategies to manage stress effectively, burnout is a real danger.
How Can You Avoid Burnout?
Thankfully, there are measures you can take to ensure that burnout doesn’t become an issue while working remotely. Here are just a few tips:
Establish Clear Boundaries
Make sure to set realistic working hours, and be clear with yourself and your team about when you’re available. Separate your physical workspace from areas designated for leisure time. Learn how to say ‘no’ in a healthy, assertive way when necessary, and don’t forget to delegate tasks if needed. When you’re taking a lunch break, make sure to step away from your workspace to focus on your meal or enjoy something else for a little while.
Self-care is the act of intentionally taking time to nurture your mental, physical, and emotional health. It’s important to prioritize self-care when working remotely so that burnout doesn’t become an issue.
Take time to care for yourself and make sure you’re getting enough rest, exercise, and nutritious food. Step away from the computer periodically throughout the day and take a break to move around, read a book, or meditate in order to give your mind a rest. Reach out to friends and family members, or consider speaking with a burnout coach who specializes in helping remote workers manage burnout.
Staying focused and productive can be a challenge when working remotely, so it’s important to minimize distractions as much as possible. Close out social media tabs, turn off notifications on your phone, and limit the number of times you check personal messages or non-urgent matters throughout the day. You can even create a distraction-free environment by investing in noise-canceling headphones and setting up your workspace away from high-traffic areas of the home.
Reach Out for Help
Support is an essential component of burnout prevention. When you’re working remotely, it can be difficult to build the relationships that are so important for emotional support and connection. That’s why it’s essential to reach out to those who understand what you’re going through and can provide a listening ear when times are tough.
Talk therapy with a burnout coach or counselor can help you identify unhealthy patterns in your life and develop healthy coping strategies. Joining an online burnout support group also helps, as it allows you to conveniently connect with other remote workers who have experienced burnout themselves and know how to manage it effectively. Investing in these types of support systems will go a long way toward helping you avoid burnout and stay healthy while working remotely.
Additionally, your family and friends can be your most important resource when it comes to burnout prevention. Talk to them openly about your struggles, and don’t be hesitant to ask for help when you need it. Having those close to you keep an eye on you and provide support can make all the difference in helping you manage burnout successfully.
The best way to avoid burnout while working remotely is to create healthy boundaries between work time and leisure time. Make sure you set aside time for yourself each day that isn’t devoted solely to your job, and make sure you stick to it. This could be something like going for a walk or engaging in an activity that helps reduce stress, such as yoga or meditation. Additionally, limit outside distractions—including social media—when you are working. Finally, don’t be afraid to find help or reach out to an experienced burnout coach if needed. With the right strategies in place, burnout can be prevented and managed while working remotely.
What Is a Burnout Coach?
A burnout coach is a mental health professional who specializes in burnout prevention and management. They guide individuals through personalized burnout recovery plans and provide them with the specific tools they need to manage burnout effectively. A burnout coach can help burnout victims recognize and address the underlying causes of their burnout, such as work-related stress or negative thought patterns.
They also help clients identify unhealthy behaviors that are contributing to their burnout, such as overworking or having unrealistic expectations for themselves. Furthermore, burnout coaches provide practical strategies for managing burnout at home.
By working with a trained burnout coach, people who suffer from burnout can take proactive steps to identify and address any personal underlying causes of burnout. This can set them on the path to burnout recovery, allowing them to enjoy a healthier, more balanced life.
Find a Professional Burnout Coach
If you’re feeling overwhelmed or burnout while working remotely, it may be helpful to speak with a qualified professional burnout coach. A burnout coach understands the unique challenges associated with remote work and can provide valuable support and guidance for dealing with burnout. They can help identify any unhealthy patterns in your lifestyle that could be contributing to burnout and come up with strategies for managing stress levels more effectively.
Finding a burnout coach who is experienced in helping remote workers is the first step toward improving your overall mental health and preventing burnout. With their guidance, you can develop healthy habits, such as learning how to set boundaries and prioritizing your self-care.