Last updated:

November 4, 2022


 min read

WFH can increase the chances of burnout, but here’s how to prevent it

Post-COVID, remote work has become part of the ‘new normal’. Wondering how to prevent burnout when working from home? Read what our psychologists have to say!

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The COVID-19 pandemic led to a booming work-from-home (WFH) culture. Several prominent organisations have introduced permanent WFH positions for their employees. While initially appreciated, people have gradually been noticing the challenges that come with this change.

One of the main drawbacks employees face due to WFH is a lopsided work-life balance. Sitting in front of the screen for several hours at a stretch while also taking care of the house and being available over WhatsApp 24x7 negatively impacts the body and the mind. This can also lead to prolonged fatigue and exhaustion, popularly understood as burnout. Want to know more about the causes and symptoms of burnout? Check this out!

Here are seven ways to cope with burnout while working from home.

Implement small but helpful habits

Drinking a glass of water every few hours, taking a walk inside the house, spending some time in a corner that has fresh sunlight coming in, and stretching are some of the small habits that can keep you refreshed. The purpose behind such activities is to break out of the monotony and to offer your body and mind some much-needed downtime. 

Keep some art and craft supplies next to your desk

Art and craft have proven to be very relaxing for many people. It can help you detach from stressful things at hand for a while and can also offer you a reflective break. When you set up your work desk, you can include some art supplies so that you spend some time with them when you take small breaks. These could involve an art journal, a scrapbook, or plain sheets of paper with sketch pens and crayons. You could also check out adult colouring books! They are a great way to de-stress; remember, you don't have to be good at something to enjoy it! So don't be too hard on yourself if you didn't get an A+ in art classes in school.

Spend time with your loved ones

One of the most helpful ways to deal with burnout is to spend time with your loved ones. If you feel stressed or overwhelmed, you can reach out to your family members and discuss what's bothering you. If you prefer not sharing certain things (which is completely okay, by the way), you can simply do something fun together, like playing board games, listening to music, or cooking. This helps you bond with your loved ones and keeps you from feeling alone or isolated. 

Journal regularly

Journaling is a great way to explore the depths of your concerns. You can also use journaling prompts available over the internet or choose to write about the events that are going on at work or in your personal life. It offers a medium where you can freely express yourself without inhibitions and vent out in a very safe space.

Practice breathing exercises or muscle relaxation

When you’re sitting in one place for long hours, you are likely to feel physically fatigued and exhausted. After a while, your body may also start complaining. In such situations, breathing exercises or muscle relaxation techniques can help you de-stress and release the tension in your body. Such exercises are a great way to calm yourself and slow down for a while. When practised over time, these help keep your overall stress levels in check.  

Do something for your soul

Often, we only do things that are good for our bodies. But it’s also important to do things you can pour your soul into. This could be something that lets you connect with yourself or feel more joyous and present. You can try out singing, dancing, watching the sunrise or sunset, going for walks every day, reading something for fun, or learning a new language or instrument. Basically, anything outside of work that you like to do and that sparks joy. These activities can help you achieve a balance between what you “need” to do and what you “like” to do. 

Reach out to a mental health professional online

If you find it challenging to manage things on your own and feel like you could use some help, reach out to a mental health professional. No matter what some people might say, there’s nothing wrong with receiving additional support in times of distress. 

A therapist provides you with a safe, judgement-free space to discover what's causing you to stress and work on your anxieties and inhibitions. They will also help you learn new ways to help you deal with stressful situations. If you can't fit seeing a therapist in person into your schedule, online therapy works just as well!

Wondering how to find the right therapist for yourself? Don't worry; Rocket Health has you covered! Click the button below to get started.