Battle burnout: Establishing a healthy work-life balance
By: Dru Gary
Published on: April 8th, 2024
In today’s fast-paced and demanding work environments, many working people find themselves dealing with burnout. Burnout is a state of chronic physical and emotional exhaustion caused by excessive and prolonged work-related stress.
The effects of burnout can affect all aspects of life, leading to issues regarding mental health, personal relationships, and general well-being. With the high cost of living in Ontario, many residents are spending long hours working overtime just to make ends meet.
The first step in dealing with burnout is recognizing the signs and understanding the causes. Common symptoms may include fatigue, irritability, decreased motivation, and a sense of disillusionment or detachment from work.
Burnout can stem from factors such as excessive workload, lack of control or autonomy, inadequate support, or a mismatch between personal values and organizational culture. By identifying these triggers, individuals can gain insight into the specific areas that contribute to their burnout.
It can be tough to prioritize wellness while working a demanding job but there are several ways to find your center and recuperate, even on a time crunch.
Spend time in nature
In an increasingly digital world, it is important to make time to connect with the natural world. This is especially important for those living in more urban or metropolitan areas, such as Toronto.
Seeking out a park or a hiking trail can help with mental clarity and well-being. Even just sitting and eating your lunch or enjoying a book beneath a tree can help disconnect from the quick pace of the working world and just slow down for a second and appreciate the wonder and natural beauty that earth has to offer.
Taking a moment to slow down and be grateful for what the world has to offer can help to alleviate stress and serve as a reminder that there is much more to life than work.
Prioritize self-care
One of the most effective ways to combat burnout is through prioritizing self-care. This includes taking care of physical, mental, and emotional well-being through exercise, eating a balanced diet, and ensuring sufficient sleep every night.
Practicing stress-reducing activities such as meditation, yoga, or mindfulness techniques can help in calming the mind. Also, setting boundaries between work and personal life, allowing time for relaxation, hobbies, and quality time with loved ones is important. By nurturing oneself, it is easier to build resilience and better cope with the demands of work.
Establish healthy boundaries and manage workload
Setting clear boundaries is essential in preventing and managing burnout. It is important to communicate openly with supervisors and colleagues about workload and prioritize tasks effectively and to learn to delegate when possible and seek support when needed.
Breaking down overwhelming tasks into smaller, manageable tasks can alleviate stress. Practicing time management techniques, such as prioritizing tasks and scheduling regular breaks, to maintain focus and productivity is also a way to make sure your workday is well balanced.
It is also important to have boundaries around answering emails and calls after the workday is complete. It is ideal to be able to have time in the evening and on weekends to enjoy your life without having to deal with work on your precious time off.
Cultivate supportive relationships
It is essential to build a strong support system that can be instrumental in combating burnout. Fostering connections within the workplace by joining employee resource groups or seeking mentorship opportunities can make the workplace feel more supportive and less menacing.
Engaging in open conversations about burnout with supportive individuals can help alleviate feelings of isolation and provide a fresh perspective on work challenges. Having colleagues that you can speak with openly about your work-related struggles allows company resentment and stress to be expressed instead of bottled up.
Pursue personal growth and work-life balance
Finding fulfillment outside of work is essential for preventing burnout. Participating in activities that bring joy and purpose, such as hobbies, volunteering, or pursuing personal interests is important, work is only one part of life.
Having more time for non-work activities can be achieved by striving for work-life balance by setting boundaries, scheduling downtime, and prioritizing activities that promote relaxation and personal growth as well as regularly assessing personal and professional goals to ensure alignment with values and aspirations.
Overcoming burnout is a journey that requires patience, self-compassion, and a commitment to prioritizing well-being. Taking steps to maintain a healthy work-life balance will lead to increased overall well-being, as well as healthier relationships in all aspects of life.