Remote work has become the norm as the coronavirus pandemic continues, but if you’re getting worn down by continuing to work where you sleep, you’re not alone.
A survey from Monster.com showed more than 50% of people working from home amid the pandemic said they are experiencing burnout and 52% of survey takers don’t plan to take time off to unwind. Even before work from home became the norm, a 2018 Gallup study found that one in five American employees experienced burnout always or very often.
Healthline reports burnout is “a state of mental and physical exhaustion that can zap the joy out of your career, friendships and family interactions.” If you want to take steps to avoid this, here are five ways you can do so, according to Healthline and Today.com.
Set boundaries and limits
It’s important to take breaks throughout the day and also know when to shut off your laptop for good.
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“Just because your boss knows you’re home doesn’t mean you have to be constantly available to them,” Dr. Lisa Orbé-Austin, a psychologist and executive coach in New York City, told Today.com. Remote employees should also have a firm start and end time for their workdays.
Get some exercise
How to Combat Stress and Anxiety by Moving Your Body Simple stretches can improve your body and mind while self-isolating at home. According to Body Space Fitness' Kelvin Gary, staring at a computer all day can dampen mental and physical health. The fitness expert adds that stretching helps your posture and spine. He also says it will keep you balanced and make you feel better physically. While holding a stretch, Gary recommends five long inhales and exhales. He says to count to five while breathing in and backwards to one while breathing out. Kelvin Gary, via HuffPost What types of stretches should you do for relief? Board-certified clinical specialist Karena Wu says to do static practices. These involve guiding a muscle to its peak moving ability and holding it for an extended time. Wu says static stretches can assist with emotional stress and help put your mind at ease. Karena Wu, via HuffPost
Along with taking breaks, it can be beneficial to get outside and go for a brief walk to incorporate some movement throughout your day. Even short workouts can prove beneficial.
Establish a schedule and make necessary adjustments
If you’re balancing working at home with family, you may need to change your work schedule so you can focus more on tasks and have time for your loved ones. Orbé-Austin said if you’re able, talk to your boss about adjusting your work hours to have more flexibility.
Ask for help
Sometimes, you may be so deep into a project or assignment that you may not be aware if you’re drifting toward burnout. Have your friends and family check in on you and you can check in on them, too.
Take a day off
Perhaps you’re already experiencing burnout. If so, a day off may be in order. Do your best to take the day to relax and do something completely unrelated to work. Practice a hobby, meditate or catch up on a favorite TV show.
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