How to avoid burning out at work

Employees who get in early, stay late, don’t take breaks and work on the weekends can end up burning out. Work burnout can be caused by large workloads, stress from working long hours, difficult colleagues and endless deadlines. All of which can lead to a lack of motivation, productivity, positivity, passion and low morale. 

Spot the warning signs
Struggling to get out of bed in the morning, arriving late to work, being constantly exhausted, watching the clock excessively, a negative attitude, low energy, trouble sleeping, stress spilling over into your personal life and feeling like you aren’t making progress can indicate you burning out at work. If the symptoms are feeling familiar then it is time to take action as they won’t go away by themselves, the solution could be taking a day off, having a night out, meditating or doing yoga. 

Identify stressful areas
Understanding where your burnout stems from can help you to manage stress. Practicing breathing methods, meditation or other relaxation techniques can help you to calm down when you are feeling stressed.

Take a holiday
If you have been feeling stressed, overwhelmed and have lost all motivation then a holiday is exactly what the doctor ordered. A complete break away from work, without technology and stress can give you time to breathe. Upon your return to work you will be refreshed, well-rested and ready to get back into work with a more positive mind.

Manage your time
Organising your time affectively can help to avoid work burnout and allow you to evaluate your priorities. Manage your work priorities by organising them into different categories and don’t spend too much energy on non-critical tasks. Scheduling free time after work will ensure you give yourself time to relax and unwind.

Prioritise exercise
When you are feeling tired and unhappy, working out may be the last thing on your mind. However, it can be a powerful tool for tackling stress and burnout. Exercise can improve your mood, increase energy and productivity, sharpen your focus, relax the mind and body, help with sleep and motivation.

If you would like to exercise to help combat burnout, you can save money on a gym membership with My Gym Discounts. It is a voucher based or discount code scheme which offers employees the opportunity to benefit from discounted gym memberships at hundreds of gyms, leisure centres, health clubs and class studios across the UK and Ireland. The memberships are set up and paid for in club or online directly by the employee. Discounts are available on a variety of contracts, meaning employees don’t necessarily need to commit to a 12-month agreement! 

Change your environment
Working plays a significant part in our life and the average weekly work hours for full time workers is 37.1 hours. Most people will spend a large portion of their time at a desk, therefore it is important to change up your routine and environment every once in a while. If your employer allows it try moving desks/offices or if not decorate your desk, rearrange it, be sure to take breaks away from it and occasionally work from home if you can.

Take a power nap
Sleep deprivation can exacerbate symptoms of burnout, which can lead to irrational thinking. In order to remain composed and cool in difficult situations, then sleep is vital. Long naps can make it difficult for you to get to sleep in the evening, therefore power napping provides a solution that allows you to get a little bit of shut eye without disrupting your sleep cycle. Naps between 15 and 30 minutes make it easier for you to wake up and power napping for 20 minutes in the afternoon provides a more restful sleep than in the morning!

Talk to your line manager
Don’t be afraid to ask for help if you are struggling to cope with your workload, outline to your line manager specific issues and ask for guidance. It also doesn’t hurt to ask a colleague to glance their eyes over a project or help with it, a fresh pair of eyes is always good and can bring a new perspective.