Feeling burnt out? You're not alone. According to Mental Health UK's latest Burnout Report 2024, a staggering 20% of workers in the UK needed to take time off work due to poor mental health caused by pressure or stress. The lines between work and home life have become increasingly blurred in recent times. Many of us are working longer hours, and the societal changes caused by the pandemic are still present. No wonder burnout is on the rise!
But burnout isn't inevitable. As recognised by the World Health Organization (WHO), burnout is an "occupational phenomenon" caused by chronic workplace stress. It's characterised by three key features: feelings of exhaustion, increased mental distance from your job, and reduced professional efficacy.
This April, designated as Stress Awareness Month, is the perfect time to take stock of your work life to ensure the demands of your job aren't burning you out. With a few tweaks to your routine and mindset, you can reclaim control and find joy in your work again.
Keep reading for a few practical tips to help you conquer stress and prevent burnout at work...
Setting Boundaries is Your Superpower
In today's always-on world, the line between work and personal life can easily blur and It comes as no surprise that 45% of people agree that regularly working unpaid overtime has caused them stress and may have contributed to burnout. Here's how to sharpen that line:
Respect your off-hours: With Schedule work hours and stick to them. Resist the urge to check emails late at night or first thing in the morning.
Tame technology: Turn off notifications after work hours and silence your phone during focused work periods.
Communicate clearly: Let colleagues and clients know your preferred communication times and methods.
Prioritise Self-Care: You Deserve It!
Prioritising self-care outside of work isn't selfish, it's essential for peak performance at work and in all aspects of life. In fact, a whopping 64% of people report that poor sleep contributes to stress and burnout, highlighting the importance of prioritising your self-care.
Here are some self-care strategies to stick to:
Move your body: Schedule regular exercise breaks in your day – even a brisk walk can do wonders for stress relief.
Fuel your well-being: Eat healthy meals and snacks throughout the day to maintain energy levels.
Sleep is your friend: Aim for 7-8 hours of quality sleep each night.
Find your zen: Practice relaxation techniques like meditation or deep breathing to de-stress.
Don't Be Afraid to Say No
Feeling constantly overloaded is a recipe for burnout. Here's how to manage your workload:
Learn to prioritise: Identify your most important tasks (MITs) and focus on those first.
Delegate effectively: Don't be afraid to ask for help from colleagues.
Master the art of saying no: It's okay to decline additional tasks if your plate is already full. Overloading and trying to do much can easily lead to burnout.
Remember, You're Not Alone
Feeling stressed or burnt out is common. Here are some ways to connect with others:
Build strong relationships: Having supportive colleagues can make a big difference.
Seek guidance: Talk to your manager about your workload or concerns.
Don't suffer in silence: If you're struggling, reach out to a friend or family member as well as therapy or counselling.
Following these tips and prioritising your well-being can helo you to reduce stress and keep your work life from burning you out.
More advice on reducing stress at work and tips from our recruiters here.