Burnt Out During Working From Home

Several surveys have revealed that over 50% of workers have experienced some form of burnout feelings related to the new form of working from home during this global COVID-19 crisis.  In addition to having to adapt to working in isolation, workers have to juggle the demands of childcare at home, job insecurity and health concerns.  Most workers have been coping in silence, but many have felt that they are at breaking point.

The WHO defines job burnt out as ‘resulting from chronic workplace stress which has not been successfully managed’ while Mayo Clinic describes it as ‘a special type of work-related stress with a state of physical or emotional exhaustion with a sense of reduced accomplishment and loss of personal identity.’

Signs and Symptoms

  • Lack of energy or feeling exhausted
  • Loss of motivation
  • Feelings of negativity or cynicism towards the work
  • Reduced efficiency

Take a Quiz to check if you have any signs of Burnt Out

The new form of working from home makes the day feel like a continuous exposure to work even when it is after office hours.  You feel there is a lack of control or direction as well as having unclear expectations.  You still feel tense and edgy despite having logged out from your computer because there does not appear to be any boundaries between work and home.

Click to view CBS News on Burnout

Here are some tips to manage your work-life balance;

1. Create your own personal space in your home

Ensure your workspace and your chill out spaces are separated at home.  Avoid working from your bed or lounge but have a dedicated workspace or table like in the study area.  When your work is done for the day, relaxing by your lounge, and sleeping the bedroom will not remind you of work.

2. Set a daily work routine

Set a timetable similar to if you were working in your office so that you have the time to mentally transition from home to work mode.  If you normally have a coffee before you start work, do the same and likewise after work, where some people unwind by doing exercise like going for a walk or run to mark the end of the workday. 

3. Practice Self Care

Remember to look after your mental and physical health.  Practice good sleep hygiene by getting into a routine of going to bed at the same time every day and practice mindfulness.

4. Relax on your off days and weekends

It is important to detach yourself completely from work both physically and mentally during the weekends or day off.  Learn to switch off from thinking about any pending work.  If there is some important issues needing your input, set a time to work on it away from your planned relaxing time off with your family or friends.

5. Do physical activities

Structure the day so that you have time for some form of exercise (anything from yoga, walking, cycling or running) because being out in the open air has been shown to improve mood and well-being.

Connect and Chat with a Mental Health Counsellor

if you need advice or guidance

Disclaimer. TELEME blog posts contains general information about health conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice and should not be treated as such. 

If you think you may be suffering from any medical condition, you should seek immediate medical attention from your doctor or other professional healthcare providers. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

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