Five ways to banish burnout and prioritise workplace wellbeing

How often do you glance at your work emails before bed? Or perhaps you find yourself picking up your work laptop to do one more "quick task” in the evening? Whilst this “always-on” mentality can seem productive, a recent Deloitte research study highlighted that employees who adopt this mentality are at greater risk of burnout, experience lower job satisfaction and exhibit lower productivity than employees with healthy workplace boundaries. Simple boundaries, such as making sure to take a lunch break and turning your work devices off after hours, are effective ways to reduce stress and assert a sense of control over your energy and time.  

The term “mindfulness” seems ubiquitous in recent years, with apps such as “Headspace” and “Calm” rising to popularity during the pandemic. Yet mindfulness was first introduced by Buddhist monks, and simply refers to the practice of focusing solely on the present moment. Research highlights that employees who complete small mindfulness exercises at work, such as “box breathing” for 60 seconds prior to meetings, experienced lesser anxiety, improved mood and greater focus. By using mindfulness to remain in the present moment, employees are less likely to dwell on past mistakes or future deadlines. Mindful employees also experience improved sleep and greater energy throughout the day. To learn more about the benefits of mindfulness and how to start, visit: https://www.headspace.com/articles 

Connecting with colleagues is a valuable method of feeling supported at work. Yet your manager is typically the person who allocates your workload and is the primary port of call if any issues arise. Establishing a healthy, two-way relationship with your manager can prove vital in managing your workload and resolving issues which may impact your mental wellbeing. Even if there isn’t currently an issue, building trust with your manager now, means that you will feel more supported within your work-life, and better equipped to ask for organisational support when needed.

Our bodies and minds are connected, so movement- such as walking, dancing, cleaning, gardening or anything else you enjoy- is a great way to look after our mental wellbeing. You don’t have to be a fitness fanatic to reap the benefits! A recent research study conducted at the University of Tsukuba found that even a 10-minute walk is enough to release “feel good” endorphins that alleviate stress, increase mental alertness, elevate energy and aid mood. So whether you’re opting for a lunchtime walk with colleagues, an early morning workout DVD or some gentle yoga after you leave the office, incorporating endorphins from exercise is a great way to manage your mental wellbeing across the week.

In our professional lives, developing our knowledge base and skillset is non-negotiable. Yet, developing self-understanding often feels less clear-cut. In essence, self-understanding is simply the process of stepping back and observing your thoughts and feelings as they unfold. It can be as simple as noticing which situations lead you to feeling stressed, which people cause you to feel irritated and which coping strategies help you to let go of difficult emotions. Once we are able to notice which situations trigger difficult emotions and which actions alleviate these emotions, it becomes easier to act with self-compassion and counteract stress prior to the point of burnout.