How to Prevent Burnout at Work
Burnout happens and it’s no joke.
Burnout is real, and it can be dangerous! In fact, some studies suggest that burnout might be more harmful than depression for your career advancement. Burnout often occurs when we work too much or when we focus on one thing to the exclusion of all others. But there are steps you can take to prevent yourself from burning out at work! We'll outline a few strategies below:
Set realistic expectations.
Setting unrealistic goals is the first mistake most people make when trying to avoid burnout at work. This can be difficult to do, especially if you’re new in your role or just really excited about a project. Though it's difficult, setting realistic expectations and understanding what's possible for you is critical to preventing burnout.
First, set small goals that are easy to accomplish. If you want to get something done quickly, it will help if you break it down into smaller tasks that don't take too long or require too much effort on your part. Having too many big projects can also be overwhelming; try focusing on one thing at a time instead of juggling multiple tasks simultaneously. As we accomplish smaller tasks, we can build a sense of momentum and feel more confident in tackling the bigger projects too.
Delegate and ask for help.
Know your strengths and weaknesses. If you have trouble delegating, ask yourself why. Are you concerned that someone else's ideas won't match yours? Or do you think they don't have the skills to carry out their duties properly? Perhaps you're just holding onto control that you could let go of. Look at how much time and energy these tasks require, and whether or not it's worth investing those resources in another person when it would be better spent elsewhere.
Limit the number of tasks you take on. It may seem counterintuitive, but if we try to do everything ourselves all the time we end up spreading ourselves too thin—and this leads us toward burnout faster than any other factor. Instead focus on getting things done well; delegate whenever possible and prioritize.
Be intentional about taking breaks.
It's important to take breaks when you feel tired or overwhelmed. Taking breaks can help you recharge and become more productive in the long run. There are many ways to take a break, such as taking a walk outside or playing a game on your phone for a few minutes.
The first step in incorporating intentional breaks is recognizing when we are reaching our maximum capacity. Begin to pay attention to your internal cues - maybe it's getting difficult to focus or concentrate at the task on hand, perhaps we're getting snappy with a co-worker over a mistake, whatever your signals are learn to embrace them as a sign it is time to step back and slow down!
Ask for organizational support.
The first step to getting support for your burnout is to ask for it. Yes, this does mean that you have to talk about yourself and your struggles.
Ask trusted colleagues if they've noticed anything different about your behaviour lately. Let them know what kinds of things are contributing to your burnout and ask for support. Most coworkers will want their workplace environment as positive as possible and will even share in your experience and struggles.
Outside of colleague support, go one level higher and ask HR directly for some sort of intervention program based around self-care and mental health management. If your organization doesn't have a program like this, reach out to us! We have existing and custom workshops focused on preventative mental health in the workplace and love to connect with new organizations.
Takeaways…
In summary, there are many ways to prevent burnout at work. It can be hard but there is always something you can do about it. You can start by setting realistic expectations for yourself, delegating tasks when needed and asking for support. Taking breaks from time to time can help us maintain capacity, and having a strong workplace wellness program in your organization can begin to shift the culture at work, supporting everyone in reducing burnout.