How to Avoid Burnout When Working Remotely: Tips and Recommendations

Orchestra

August 15, 2024

113

As remote work becomes standard, burnout frequently ensues. FlexJobs discovered that 75% of individuals working remotely suffer from symptoms of burnout, whereas Buffer’s State of Remote Work report indicates a different yet disappointing number, stating that 22% of remote employees find it difficult to disconnect from their jobs.

Even though this problem of being easily exhausted from work is common nowadays, it doesn’t mean we can’t address it. To be able to focus on employees' productivity and well-being in the workforce, one should have solid recommendations in hand.

This article offers insights on how to prevent burnout in remote work settings.

Know What Causes Remote Work Burnout

The chances of encountering burnout are higher in remote work settings, as they often ruin boundaries in professional and personal lives, making a huge impact on social interaction and communication styles. Let’s delve deeper into this issue:

Longer work hours. For many remote workers, the duration of the typical workday has lengthened. Without a distinct signal marking the end of the workday, individuals frequently end up working far beyond conventional hours. Rather than leaving the workplace and shifting mentally to their time, remote workers often find themselves monitoring emails or completing tasks after hours. This extended working time can result in ongoing fatigue and, ultimately, burnout.
Rise in digital communication. Remote employees often spend more time in meetings and replying to messages than they would in a traditional office environment. Every meeting requires focus and effort, usually resulting in insufficient time for breaks, causing mental fatigue and reducing chances for focused work. The lack of casual relations we got used to offline means that every discussion must now be scheduled, which intensifies the challenges of digital communication from the start.
Ruined boundaries. The remote setting tends to ruin boundaries between personal and work lives, which is no surprise as unpredictabilities occur more often and require employees to handle those outside of regular hours. As a result, employees feel compelled to remain perpetually accessible and engaged.
Digital overload. Constant notifications from various sources — emails, messages, or other platforms — can disrupt our focus. This “always-on” digital landscape promotes multitasking, as individuals try to reply to messages or check emails while attending meetings. Furthermore, “Zoom fatigue” resulting from consecutive virtual meetings, where participants are acutely aware of nonverbal communication, can increase cognitive demands and make it more difficult to recuperate from the mental strain of the day.

Recognize the Signs of Burnout

Patterns of burnout can appear in physical, emotional, and behavioural areas. To recognize burnout, it's essential to be aware of the signals that indicate its presence. Here are some helpful hints to guide you:

Physical symptoms. If you’re facing chronic fatigue, frequent headaches, muscle pain, or lowered immunity causing constant discomfort and regular illnesses – don’t brush this off. Pay attention. These could be your body’s way of signalling that something isn’t quite right.
Emotional changes. If you find yourself feeling more sceptical and wary, pulling back your emotional investment in work, or becoming increasingly sensitive to stressors, it's time to give your mental well-being a good break.
Behavioural shifts. If you notice that it has become a norm to steer clear of tasks, fall behind on deadlines, or withdraw from social and work-related interactions, know that there’s a deeper underlying issue related to work itself.

6 Ways to Prevent Burnout

Creating a structured workday

A methodical approach can reduce the risk of burnout. Here’s how you can implement it:

Time blocking. Set aside specific periods for concentrated work, ensuring you include dedicated breaks.
Time management strategies. Apply the Pomodoro technique (25 minutes of work followed by a 5-minute break) or the 52/17 method (52 minutes of work and then a 17-minute break) to keep a healthy balance.
Micro-tasking. Employ the two-minute rule to quickly address small tasks, preventing the accumulation of work.

Optimizing the workspace

A well-designed workspace can foster an atmosphere conducive to productivity.

Here are some suggestions to help you begin:

Set up the space. Adequate natural light, comfortable furniture, and proper air circulation are vital.
Digital management. Such tools as Confluence or Orchestra can optimize processes by automating repetitive tasks and alleviating mental strain.

Maintaining a healthy balance

To maintain a healthy work-life balance, consider these strategies:

Establish limits. Create morning and evening routines to foster a clear distinction between work and personal time.
Unplug. Dedicate time to step away from screens, especially during after-work hours.
Engage in active relaxation. Participate in physical activity, mindfulness exercises, and hobbies to enhance mental well-being.
Utilize applications for beneficial outcomes. Employ time management tools and team collaboration platforms to lessen cognitive strain, along with meditation apps, sleep trackers, and activity monitors to promote overall health. Additionally, using the right tools to streamline your online business operations can significantly improve efficiency and reduce burnout. For a comprehensive list of essential tools to help run your online business smoothly, check out this guide to 22 essential tools to operate an online business.

What employers can do to prevent burnouts

Employers have a vital part in addressing burnout. Taking these proactive measures can foster a healthier, more balanced work environment and contribute to lowering the risk of burnout:

Policies for the right to disconnect. Urging employees to disengage after work hours alleviates digital stress.
Resources for mental health. Offering access to psychological assistance supports employees in managing work-related stress.
Manager training. Equipping managers with skills to lead remote teams can help avoid burnout and enhance productivity.

Build a sustainable career

What methods contribute to fostering long-term resilience to burnout outcomes?

Skill refreshers. If employees are mindful of their skills and apply for training and development programs, they can prolong engagement and flexibility. New skills motivate them to stay pertinent in their positions and gain confidence in managing changes.
Emotional intelligence development. Mastering emotional intelligence is rewarding for prolonged mental well-being. Why? It teaches employees to comprehend their own emotions better and be in charge of their feelings as well as those of others.
Networking. Establishing a robust professional network offers emotional backing, guidance, and chances for career growth. Relationships with coworkers can result in the exchange of resources and tactics for addressing difficulties, strengthening a feeling of community.

Once burnout is identified, it can be a significant trigger and disappointment. Ignoring it, however, is worse. Use a complete strategy that incorporates helpful technology, supportive workplace regulations, and personal habits to avoid such a result.

Using productivity tools, establishing clear limits, and cultivating good work habits can all help remote workers stay motivated and maintain a balance in both their professional and personal lives. One effective way to keep burnout at bay is by focusing on tasks that matter most, such as improving membership engagement. Learn how to boost membership retention in remote work setups.