Battling Burnout: Tips for Getting Your Energy Back

Burnout. That overwhelming feeling of being stretched too thin, where every email notification feels like a punch to the gut and the mere thought of another meeting makes you want to crawl under your desk. Workplace burnout is real, and it's becoming increasingly common in our always-on culture. But here's the good news: there are practical, effective ways to manage and prevent burnout before it takes over your life.

Setting Boundaries: Your First Line of Defence

The foundation of burnout prevention starts with establishing clear boundaries. Think of it as building a fortress around your well-being. Create a dedicated workspace, even if you're working from home, and stick to defined working hours. It's not just about having a desk; it's about creating a physical and mental separation between your work and personal life.

When the workday ends, resist the urge to "quickly check" your emails. Your time is your time, and protecting it isn't selfish - it's essential.

The Physical Foundation

Here's something we often overlook: your body is your ally in the fight against burnout. Being consistent with exercise isn't just about staying fit; it's about building resilience. Block out time in your diary for movement, and treat it as non-negotiable as your most important meeting.

But it's not just about exercise. Create an ergonomic workspace that supports your body during those long hours. Your back will thank you later, and so will your stress levels.

Smart Working, Not Just Hard Working

The Pomodoro Technique isn't just another productivity hack - it's a lifeline for your mental energy. Work for 25 minutes, then take a 5-minute break. It's simple, but it works. Your brain isn't designed for marathon sessions of continuous focus.

While you're at it, regularly audit your task list. Are you the person who always volunteers for extra projects? It's time to learn the power of saying no. Not to everything, mind you, but to those extra commitments that drain your energy without adding value to your life or career.

The Human Element

Here's something crucial that often gets overlooked: surround yourself with energy-givers. You know the type - those colleagues who say "let's figure this out" instead of listing why something won't work. These relationships aren't just nice to have; they're essential for your professional survival.

Don't be afraid to have honest conversations with your supervisor about workload. Most managers would rather know about your challenges early than deal with a burnout situation later. Remember, you're not admitting weakness; you're demonstrating professional awareness.

The Mental Game

Implement stress-management techniques throughout your day. It doesn't have to be complicated - even a few deep breaths between meetings can make a difference. Create morning and evening routines that help you transition between work and personal time. Your morning routine sets the tone for the day, while your evening routine helps you decompress.

Most importantly, trust your instincts. While it's tempting to seek validation when making changes, remember that you're the expert in your own experience. Not every piece of advice will work for you, and that's perfectly fine.

Remember, managing burnout isn't about becoming a productivity machine - it's about creating a sustainable way of working that allows you to thrive both professionally and personally. Start implementing these strategies today, but be patient with yourself. Small, consistent changes often lead to the most sustainable results.

The next time you feel burnout creeping in, pause and ask yourself: Which of these strategies could help right now? Your future self will thank you for taking action before reaching the breaking point.

Want to learn more about beating burnout? Litmus helps people and teams feel in their element and communicate in a way that’s anything but neutral.

Take a look at our Services or get in touch to find out more.