Since the pandemic, working from home has become the new normal for millions of Americans, but after nearly 6 months of remote work, many are saying they’re starting to feel burned out.
“They are already accustomed to going into work rather than staying at home and working, so this is a huge change for everyone,” said Goshawn Chawla, a child adolescent, and adult psychiatrist.
Experts say balancing your professional career and personal life altogether is key to avoid feeling depressed, stressed, or anxious.
“They’re experiencing feelings of fear that they will underperform therefore they will put 200% of themselves in the job thinking that this might be temporary,” said Chawla.
A new report done by Flexjobs shows that 75% of people have experienced work from home burnout, with 40% saying they’ve experienced burnout specifically during the pandemic.
The World Health Organization says burnout happens from chronic stress at work. People will usually feel exhausted or have negative feelings about doing their job.
“This can sometimes jeopardize their medical and mental health,” said Chawla.
The top stressors for respondents of the survey include:
COVID-19
Personal finances
Current events
Concern over their family’s health
Economy
Job responsibilities
“It can cause a negative impact on their mental health, so finding that balance is really important,” said Chawla.
According to the report, these five key tips can help workers avoid burnout and enjoy the benefits of remote work, both during the pandemic and beyond.
1. Develop Boundaries
One of the difficult things about being a remote worker is that you’re never really “out of the office,” so it’s important to set boundaries. Have a dedicated workspace that you can leave at the end of the day, and start and end your workday with a ritual that signals to your brain it’s time to change from work to personal, or vice versa.
2. Turn Off Email and Work Notifications
Turning off an email when you’re not “at work” is essential—you shouldn’t be available all the time. Let your teammates and manager know your general schedule and when you’re “off the clock” so they know when they can and can’t get in touch.
3. Engage in More Personal Activities
Most people struggle with the “work” part of work-life balance. Schedule personal activities and have several go-to hobbies that you enjoy so you’ll have something specific to do with your personal time and won’t be tempted to work during your off-hours.
4. Ask for Flexible Scheduling
Asking your manager for a flexible schedule can help you better control your days and balance both your personal and professional responsibilities.
5. Focus on Work During Work Hours
Rather than letting “life” responsibilities creep into your workday, dedicate your work hours to just work. If you’re productive and efficient throughout the day, it will be easier to walk away feeling accomplished and not feeling like you have to work into the night.