How To Avoid Burn-out in the Workplace

Author: Rachel Silberman, Taproot Therapy Clinical Trainee

Burn-out, according to the World Health Organization, is a syndrome that results from chronic workplace stress. There are three dimensions of burn-out:

1. Feelings of energy depletion or exhaustion 
2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job 
3. Reduced professional efficacy 

In other words, burn-out occurs when an individual is feeling overworked and overwhelmed by their workload. It is important to understand how to avoid burn-out in the workplace, so that you can continue to be productive while also prioritizing your mental health. Here are some tips that can help: 

1. Plan out your workload! It is helpful to utilize a calendar or planner to organize your work tasks and meetings. Being able to visualize your work week(s) can prevent feelings of anxiety and frustration. Sometimes, it can be helpful to number your tasks to prioritize what is most important. 
2. Take your lunch break! As we all know, food is fuel, and your brain functions at a higher level when you have energy. According to a recent survey, 90% of Americans claim that taking a lunch break makes them feel refreshed and productive. Although it may feel impossible to step away, do your best to carve out this time for your mental and physical health!  
3. Delegate your workload! A lot of stress comes from the inability to let go of control. Leaning on your coworkers or employees to complete tasks can reduce anxiety and exhaustion. You can always proofread later.
4. When the work day is over, it’s over! It is easy to get absorbed into completing tasks and want to finish them even after work hours. While you may need to do this occasionally, try to take a break in between; this could mean taking a walk, watching an episode of your favorite show, spending time with family or friends, or eating dinner. And, if the task isn’t urgent, put it on that calendar for tomorrow.
5. Recognize when your body is saying “No!”. Burn-out is not always apparent to us, so it is crucial to be aware of the signs. You might be feeling distracted, irritable, tired and/or trapped. Physically, you may have body aches, headaches, reduced appetite and/or nausea. Noticing these signs can prevent burn-out from disrupting your work productivity. 

While these tips may appear to be simple, they can be tricky to enforce in your daily life.  Remember that we all cope with stress differently, so be kind and patient with yourself when implementing these strategies. Your brain will thank you!