Stressed? 4 Tips to Avoid Workplace Burnout
If it seems like everyone’s talking about burnout lately, it’s for good reason. In May, the World Health Organization recognized workplace burnout as a global phenomenon. Unlike basic job stress, true burnout doesn’t stop once the work day does — it can damage relationships with family and friends, your ability to function at home and at work, and your health.
“When you’re in burnout, it affects all areas of your life,” says Sheryl Ziegler, Psy.D., a psychologist based in Denver, Colorado, and author of the book, “Mommy Burnout.”
Jessica Foley, M.A., a licensed mental-health counselor in Waltham, Massachusetts, says another contributor is the burden of the “mental load” many women bear — that invisible to-do list of behind-the-scenes tasks like scheduling playdates and sending birthday cards.
If you’re heading down that path, here’s how you can reverse course.
Time with friends is often first on the chopping block when we’re busy and stressed. But, it’s really the last thing we should ditch, Dr. Ziegler says. Meeting a friend for coffee or an after-work cocktail is fun and restorative. And, chances are, your pals understand exactly how you’re feeling.
“Investing one hour with somebody we feel really connected to, particularly another female, has a hormonal effect on us that’s very positive,” says Dr. Ziegler. “Even if you didn’t talk about your own stuff, but just heard someone else’s story. There is real power in not feeling alone.”
Tip 2: Ditch Multitasking for Singletasking
Newsflash: Multitasking doesn’t make us more productive.
It may feel like we’re killing it when we check our email, post to Insta, talk to our kids and cook dinner all at once. But, too much juggling affects our focus and ability to be present. And, it’s stressing us out.
Singletasking works at work, too. Instead of starting the day checking email or news sites, do actual work first, Dr. Ziegler says. Carve out times of intense work, then check email and social media later.
When we focus and make a significant dent in a project, we’ll stress less. Less stress leads to less workplace burnout.
Tip 3: Ask For Help — And Accept It
Women experiencing workplace burnout often try to do everything themselves, say both Foley and Dr. Ziegler. So, get some tasks off your plate.
You may have more flexibility at work than you realize, so ask your boss or HR. You might be able to work remotely one day a week, shift your hours, or condense your schedule into fewer days. “The worst thing that could happen is you’re told no,” Foley says.
Tip 4: Take Breaks, Even Tiny Ones
Many of us find ourselves working through breaks or lunch, but Foley encourages people to leave work during break times, even brief ones. Don’t fill every break with chores or social-media scrolling.
Try some low-tech chill time: Read a book at Starbucks, browse in a boutique, or take a short stroll. Those small scraps of me-time add up.
“Think of it as a release valve,” Foley says. “You’re letting off the pressure that has built up over time. If you do that regularly and start to take more and more time, you could be avoiding burnout rather than just letting it go for years, which is what I more commonly see.”
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