PJ’s all day? Lunch at 4 pm? Cheeky abs class before that Zoom meeting… Working from home has become the norm for many of us. While it has its charms, goodbye commutes, and nursery fees, it certainly has its challenges. One thing that has been climbing with the 69% of adults now working from home, is burn-out. The chronic condition can affect everything from your productivity to sleep and is no fun to wake up with. If you feel you could be one of the 52% of adults experiencing burnout, here is a little bit more about the condition and some simple changes that can help get you back to your best. 

What is Burn Out?

With Zoom meetings, deadlines, and non-stop emails, we have lost the simple pleasures that hallmarked our days. From coffee with colleagues to one too many drinks after work, those little reminders it’s ok to switch off have been swiped away. This creates a fear of taking your foot off the pedal, the world says go faster, keep pushing, be better than yesterday when what you might really need is to take a break. Left to build up this can lead to a state of emotional and physical exhaustion known as burn-out.  Do any of the following sound familiar?

Symptoms of Burn-out

Lack of energy – Feeling like a Lucozade that’s lost its bubbles? Burn-out zaps your energy, making staying in bed seem far more appealing than jumping on another zoom meeting.

Doubting yourself – Is self-doubt niggling into your confidence? Emotional and physical exhaustion chips away at your sense of identity and is a common symptom of burn-out.

Uninspired – Wondering where the zest for your career has gone? That creative spark on which you once bounced through the day? Another thing burn-out wipes is your inspiration and brilliant ideas.

While none of this is anything to smile about, the good news is managing burn-out starts with awareness. Remember rest is a superpower, slowing down and making a few small changes can make a big difference to your wellbeing. So today, forget about those emails. Here are some easy ways to reduce burnout and get back to feeling you.

How to reduce Burn Out when working from home

Restore your sleep – The last thing your busy mind may be thinking about is bed, and there might lie the problem. Sleep is the first thing to suffer when experiencing burn-out. Now is a good time to look at ways to improve the quality of your sleep. Adding a layer of luxury to your mattress with a mattress topper is a simple adjustment that could transform sleep into the deep rest you need and deserve. Make bed your perfect comfort zone, a place you can’t wait to snuggle into. This will encourage your mind to switch off and relax. 

Try replacing your worries with a new bedtime mantra –  the better I sleep, the better I feel.

Establish a routine – Working from home has blurred the lines of 9-5. For many of us, what was once a place to unwind has become a gym, office, or nursery overnight. Our sense of routine has been lost somewhere in the transition. Routines are easy to get back into and key to finding that work-life balance. Try to get up at the same time every day, schedule breaks between tasks to stay fresh and focused. Tempting as it is to hang out in your PJ’s,  get dressed, and put yourself in work mode. And when it’s time to sign off… make it clear you are out of the office till the morning. The evening is your time to recharge and restore yourself for the next day.

Better days start with clear boundaries. Make the most of your downtime and remember you deserve it.

Be kind to yourself – Above all, go easy on yourself. The biggest cause of burn-out is slipping into the illusion you have to be constantly hitting targets to be productive. Healing starts with giving yourself permission to rest. Life will always be full of competing priorities, though do not forget number one; your wellbeing. Slow down and know when to switch off. There is more to life than work, eat, repeat. 

Remember to have some fun along the way and before you know it, you’ll be waking up with a smile again.