6 Ways to Avoid Work Burnout in the New Year

Happy New Year! The holidays are officially over and the new year has just begun. Hopefully you had a few solid days of holiday vacation that left you feeling recharged, refreshed and ready to tackle a brand new year. But before you jump right back in and give this new year your all, we wanted to share a few tips with you to avoid “work burnout” to help set you up for a productive and healthy new year. If you’re not familiar with work burnout, Mayo Clinic defines it as a “special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity”. Read on to learn a few ways you can avoid work burnout in the new year so that you can start (and finish!) your new year strong.

Here are 6 ways you can avoid work burnout in the new year:

1. Say “No”
   • If you constantly find yourself saying “Yes!” when asked to tackle a new work assignment or being the first to raise your hand to take on new projects, that’s great; you’re a team player and you’re taking initiative. But what about the times when your to-do list becomes much longer than you anticipated? According to an article by Monster, “a person who cannot say no will likely end up carrying a disproportionate share of the workload […] and an agreeable but overburdened team member may start missing deadlines or produce sub-standard work”. From time to time, speaking up for yourself and politely saying “No” when you’re asked to take on another task that you’re not sure you can balance is not only honest, but it’s also smart. By saying “No” on occasion, you’ll give yourself a chance to cross off the items that are already on your to-do list and also give yourself some time to recharge so that the next time you’re asked to take on a new project or assignment, you can say “Yes!” with complete confidence.  
2. Lean on friends and family
   • Friends and family, or whoever your support system may be, can be key players in helping you avoid work burnout. If you’re stressed at work, try not to disengage from your support system, but rather, lean on them. According to an article by Forbes, “Sympathetic family and friends are capable of helping you. Spending time with people who care about you helps you to remove yourself from the stresses of work and reminds you to live a little and have fun.” So, rely on your support system to provide a little distraction and ultimately remind you that there’s life outside of the office walls.
3. Exercise
   • Exercise is a key component to avoiding work burnout as well. According to HelpGuide, “Rhythmic exercise, where you move both your arms and legs, is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Try walking, running, weight training, swimming, martial arts, or even dancing.” Find some form of exercise that you love to do and make sure you move your body each day, because sitting at your desk all day (especially if you’re overwhelmed with your work) could set you on a fast track to poor health and eventual work burnout.
4. Get adequate sleep
   • Sleep, like exercise, is an essential ingredient when it comes to avoiding work burnout. According to Sleep.org, “Sleeping less than six hours each night is one of the best predictors of on-the-job burnout.” How much sleep are you getting each night? If it’s less than 6 hours, it’s time to make some changes to your nighttime routine. Make sleeping (and your health) a priority in the new year or else you’ll run the risk of increasing your chances of burnout on the job.
5. Try meditation
   • According to VeryWellMind, meditation “can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention.” So how can meditating help you avoid work burnout? Well, according to Balanced Work Life, “Meditation can help mitigate stress by promoting relaxation and helping you let go of daily worries”. Meditation also “teaches you to focus on the present moment, which means you can more effectively tune out unhelpful distractions and complete the tasks in front of you.” Simply, practicing meditation can help you be more relaxed, positive, focused and productive; all things that can help combat work burnout.
6. Unplug
   • If you have a work cell phone, your work e-mail is on your personal cell phone, or some of your clients have your personal cell phone number, work can easily follow you home and begin to seep into the hours you’re away from the office and not intending to work. While having your work in close reach can promote productivity, it can also be a problem if you suddenly have work to do during times you were planning on taking a break. If this sounds familiar, an article by Forbes suggests that you “set boundaries by turning off cell phones at dinner and delegating certain times to check email.” Creating rules around the use of technology can help you determine the times you should be working and the times you should be taking a break.