7 Ways to Prevent Emotional Burnout in the Workplace
Mental well-being and workplace productivity go hand in hand. It is why many employers proactively take measures to help their teams unwind, with perks ranging from free snacks to game rooms and even massages. Yet burnout keeps rising, affecting more than three in five employees.
Considering the prevalence of chronic economic woes, health concerns, and work pressures of modern life, taking care of your mental health is more important than ever before. Here are seven proven techniques to prevent emotional burnout at work and achieve better balance and productivity.
Table of Contents
Plan Your Workday
Did you know that 82% of people do not use a time management system? A haphazard approach to work is an inevitable cause of workplace frustration, fatigue, and stress, which could escalate into burnout over time.
By getting organized, you can plan your day more effectively, make better use of your productive time, and gain clarity on what needs to get done and achieved. It will, for instance, allow you to break down larger workloads into smaller, more manageable chunks. This creates achievable milestones for you to pursue and celebrate once done.
Planning your work also makes prioritizing easier, so you can address the critical and urgent tasks first and assign the rest for later.
The best time to plan your workday is the evening of the previous day. Keep a diary or scheduler for daily and weekly planning, and create a to-do list by prioritizing the essential and more impactful tasks. Also, be mindful of when you are most productive during the day. For most people, it is the morning hours. Assign activities that require intense focus during these time blocks, and schedule repetitive ones for the hours when your energy levels are lower.
Make Use of Tech Tools
You can significantly save time and reduce your workload with the effective use of technology. Today, there is a tech tool for almost every function and activity of a business—from finance and marketing to procurement and HR.
In marketing, for example, you can use ChatGPT to create a marketing plan, Leadar to build verified lead lists, Sprout Social to schedule social media posts, Mailchimp to automate email campaigns, and WordPress to build template-based websites in under an hour. Slack, Hive, Asana, and similar tools have also made collaboration easier, faster, smoother, and more effortless, saving you valuable time.
Take Regular Breaks
Many employees forego breaks when their workload increases. But according to Gartner, proactive rest can boost workplace productivity by as much as 26%. Not only that, regular breaks are essential to improve focus, creativity, and your ability to make decisions. It can also affect your mood, happiness, and feelings of positivity.
Taking sufficient rest has an undeniable impact on both your mental and physical health. But prioritizing self-care doesn’t require a lot of time or effort. You can schedule 5-minute breaks every hour to get up and stretch. Going outdoors, spending time with nature, and reaching out to a friend for a quick check-in can all provide an essential break to take your mind off stressful activities. Adequate sleep is also necessary to recharge and improve cognitive functions, including memory, focus, and alertness.
Delegate Responsibilities
You don’t always need to shoulder your workload alone. You may have subordinates and colleagues who can support and take over some of it. Effective delegation can not only ease work pressures but will also demonstrate the trust and confidence you have in others. It can make them feel appreciated and valued and may even provide them with an opportunity to develop new skills. In other words, delegation could be a win-win for all.
Therefore, take a step back and identify what you can assign to others by considering their strengths. Communicate goals, deliverables, and timelines so they understand their priorities. Avoid micromanaging and trust they will deliver with the right guidance.
Learn to Say No
It is easy to end up with too much on your plate when you accommodate every request that comes your way. The result is often constant exhaustion and eventual burnout. This is why saying no is important at times.
If you are worried about making others unhappy or falling out of favor, practice saying no in front of a mirror. Put things in perspective to help your coworkers understand your reasons. Negotiate to set realistic deadlines and deliverables or provide alternative solutions. Avoid apologizing or allowing guilt to take over. Remember, setting boundaries is crucial for managing your work. Besides, it will make others respect your time more.
Practice Relaxation Techniques
When you feel overwhelmed at work, your heart rate increases, muscles become tense, and breathing speeds up as stress hormones take their toll. Certain techniques can help ease these physical reactions, improve focus, and boost mood.
Deep breathing, meditation, yoga, visualization, and self-affirmations are proven methods to help you relax. Outdoor strolls, aromatherapy, calming music, and socializing can be equally effective.
Avoid Multitasking
Multitasking is one of the most misunderstood productivity hacks of the modern age. When you are struggling with a heavy workload, it is natural to juggle multiple activities simultaneously in a bid to save time. But this practice could impede your productivity and affect your brain functions.
The truth is, the human brain can only focus on one thing at a time. So, shifting back and forth between several tasks can slow you down, increase errors, and hinder your cognitive abilities.
Therefore, choose one activity at a time to focus on and minimize distractions to help you complete it faster. Grouping together similar tasks is another option. It can reduce the distractions caused by switching between entirely different activities.
To Summarize
Taking steps to prevent emotional burnout in the workplace is crucial not only for your career success but also to lead a happier, healthier, and more fulfilling life. Simple steps, such as planning your workday, integrating tech tools, taking regular breaks, delegating responsibilities, and actively adopting relaxation techniques, can go a long way in helping you combat long-term stress and burnout. Learning to say no when your plate is full and avoiding the temptation to multitask is also important.