Factors That Lead to Burnout When Working From Home
It's easy to understand how burnout manifests in a traditional office. If you have a long commute, a stuffy cubicle, and coworkers who constantly interrupt you, your stress will be off the charts. If your work is repetitive and unfulfilling on top of these problems, it's only a matter of time before you're at the end of your rope.
But burnout can also set in while working from home. You might get to skip the commute, the traditional office setting, and most of the distractions, but there are entirely separate challenges to deal with in a home environment.
When does working from home lead to burnout – and what can you do to prevent it?
Central Work Issues
Let's start by looking at the central work issues that are typically responsible for worker burnout. These can set in regardless of whether you're working in a typical office or from home, but while working from home, they may feel more apparent.
·Repetition and boredom.
If you're doing the same thing over and over again, or if you feel like every day is the same, it's easy to grow bored or resentful. Most people want novelty and stimulation in their job, and at least a bit of excitement. If you're not getting it, you could be heading toward burnout.
·Lack of growth or improvement.
One of the most important motivations for employee retention is a path to learning, growth, and personal improvement, at least according to 94 percent of employees. If you don't feel like you're changing or making any progress, you could be on the path toward burnout.
·Lack of autonomy and independence.
Most of us want to feel autonomous and independent, especially while working from home. If you don't feel like you have control over your work, or if you're constantly the recipient of unquestionable orders, it's going to take its toll on you.
·High or unreasonable demands.
Of course, long hours, harsh conditions, and other unreasonable demands are also common root causes of burnout.
Home Office Issues
If your home office is insufficient, it could accelerate your path to burnout.
For example:
· Bad furniture.
If your furniture is uncomfortable, hard to work with, or inappropriately sized, it's going to add stress to your life. Make an investment in better furniture, especially if you know you're going to be working from home indefinitely.
· Distractions.
If you're chronically interrupted or distracted by running kids or nosy roommates, it's natural to feel burned out quicker. Have a frank and open conversation about your needs – and consider making some upgrades for personal privacy.
· Lack of stimulation and stress relief.
We all need a way to relieve stress throughout the day, whether it's staring out an open window or playing with a stress ball. Make sure your home office is equipped with points of stimulation and stress relief.
Lifestyle Issues
More commonly, burnout when working from home stems from core lifestyle issues associated with remote work, such as:
· Personal and professional overlap.
It's natural to have a bit of overlap between your personal and professional life when working from home – but too much can be excessively stressful. Make sure you know where your boundaries are, and don't let work infringe on your personal time.
· Isolation.
Loneliness is common among people who work from home. Be sure to reach out to your friends and family for support – or consider joining online groups for even more interaction.
· Unhealthy choices.
Working from home can sabotage your routine, leading you to a more sedentary lifestyle and unhealthy eating choices; exercise regularly and avoid stocking junk food in the house to fight back against this.
Key Tips to Avoid Burnout When Working From Home
These additional tips can help you avoid burnout when working from home:
· Monitor your moods and thoughts.
Pay attention to what you're thinking and how you're feeling throughout the day – and how those patterns change over weeks. Keep a journal and take notice if you experience more negativity than usual.
· Be proactive in eliminating stressors.
When a specific source of stress grows to be too much, make an effort to mitigate or eliminate it. For example, you can ask your boss for a reduced workload or invest in noise-canceling headphones to block distracting noises from your environment.
· Take breaks and vacations.
The best prevention for burnout is frequent breaks and vacations. Make sure you take plenty of time off to practice self-care and recover from the stress of your full-time job.
Burnout can happen to anyone, no matter where they are in their career or where they're working. And if you're working from home, you're certainly not exempt. Pay attention to your habits, your thoughts, and your mood – and if you detect the early stage of burnout, take action before it's too late.
