6 ways to avoid burnout at work
Small business owners who are frequently responsible for every aspect of their business should understand how to recognize and address burnout.
The demand to work longer hours, difficulties finding employees, and a pandemic that created stressors at home and work are creating challenges for companies around the globe.
Burnout in business is far too common for employees and owners, and addressing this risk
begins with identifying the symptoms. Contributing factors to burnout can be stress, anxiety or exhaustion. Here are some signs to watch for:
- Frequently feeling exhausted or overwhelmed. Activities that you enjoyed now fill you with a sense of dread.
- You’re becoming frustrated and cynical. Making decisions can seem overwhelming, you’ve become forgetful and it’s harder to focus for a longer period of time.
- Your performance suffers. Exhaustion can be a major driver in poor performance and working harder and longer doesn’t really solve the problem.
- Work is a priority…always. Being in the office mentally and emotionally even when you’re not physically there, can be a sign of burnout.
- Poor social interactions. Treating employees or customers poorly, responding sharply or exploding, or not socializing at all can also be signs of burnout.
- You’re not sleeping. Insomnia or not enough quality sleep at night will also contribute to burnout.
- You experience health issues. Not taking care of yourself and not sleeping can lead to a number of health issues such as high blood pressure, insomnia and other factors.
Some of the solutions to addressing burnout are fairly easy to implement, but none are a panacea, and in some cases, other lifestyle and business changes may be required. However, the health and nutrition site, Life Hacker Guy, offers these ways to proactively address the symptoms of burnout.
- Get enough sleep. There are a variety of apps available that can help with sleep meditations, music or stories that can help you relax. The body needs sleep to help boost the immune system and reduce the risk for diseases such as diabetes or heart disease. Keep your room dark and cool, consider a sleep mask and ear plugs, and keep your phone on mute or vibrate to reduce distractions.
- Exercise regularly. Exercise can be something as simple as a short walk around the block. It helps to refresh you physically and mentally, and takes you outside of your work “space”.
- Eat well. A balanced diet and some simple meal prep ahead of time can help ensure that you eat healthier and don’t rely on junk food for a quick bite.
- Take a break. This can be a long weekend (or a full vacation), but time away from your business will allow you to see it with fresh ideas and gives you an important mental and physical break. You can’t work on growing your business if you’re constantly working in it.
- Don’t forget to treat yourself. This can be something easy like a nice meal out, a purchase you’ve planned for or some other special treat not related to work. Work is important, but don’t forget about having a life outside of it.
- Ask for help. Too often, business owners feel like they are responsible for everything and forget to ask for help. No one is invincible and asking for assistance can help you balance your responsibilities and reduce the risk of burnout.
Some occupations such as education and healthcare are particularly prone to burnout, but recognizing the signs and addressing the underlying issues can help business owners and their employees identify the risks before there are serious consequences.
Join our LinkedIn group, ALM’s Small Business Adviser, a space where small business owners can gather to network, have discussions and keep up with the trends and issues affecting their industries, or visit our Small Business Adviser group on Facebook.
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