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How to handle work-from-home burnout during lockdown

28 July 2020
by Paige Dorkin

Working from home (‘WFH’) may once have seemed like living the dream. But, under lockdown the lived reality can take a real toll. Know the signs of burnout – and what to do about them – to safeguard your mental health.
 
No traffic. No aircon set to ‘Artic’. Fewer long meetings in which nothing really gets done. On paper, working from home sounds like an obvious win. Or, at least it used to, before the coronavirus pandemic completely rewrote the rules of the remote work game.
 
Now, those fortunate to be able to work from home spend their days in a blur of childcare, housework and endless video conferences (or ‘Zooms’ as they are more commonly known). Particularly for parents, the line between ‘personal’ and ‘professional’ grows fainter by the day.
 
Given that this fundamental shift comes along with pandemic-induced social isolation, unprecedented uncertainty and financial stress, it’s not surprising our mental health is paying a hefty price.
 
A recent survey from online talent recruitment platform Glint found that burnout was the biggest threat to the wellbeing of 700 000 respondents from across the globe. And those who struggle to balance work with caring for a family and running a household – all at the same time, in the same space under lockdown – are more than four times more likely to show signs of burnout.

What are the signs of burnout?

The word ‘burnout’ gets thrown about quite a lot, but it’s more than just feeling a bit overworked. Essentially, it describes a state of physical and or emotional exhaustion in which it becomes difficult – or even impossible – to do your job.
 
It’s not actually listed as a distinct condition in the Diagnostic and Statistical Manual of Mental Disorders (or DSM-5, the current handbook used by mental healthcare professionals in much of the world) because many experts believe it’s a symptom of other disorders, such as depression, rather than a separate disorder in its own right. 
 
But, it can be a useful concept to track your ‘work wellbeing’  – and the wellbeing of your colleagues and employees, too.
 
Some of the most common symptoms of burnout include:
·     Physical and or emotional exhaustion.
·     Indifference towards, or a lack of interest in, work.
·     Difficulty concentrating or completing tasks.
·     Feeling irritable, hopeless and unambitious.
 
Burnout can have physical symptoms, too, such as headaches, stomachaches and insomnia.

5 ways to avoid WFH burnout

Set new boundaries

Fuzzy or non-existent boundaries are a major cause of WFH burnout. Without work clothes, a commute to the office, or even a designated space to do your work, there’s little to separate your job from the rest of your life. You might find yourself working in bed, at all hours, and even on weekends. 
 
The key here is to create and maintain ‘rituals of transition’ – simple but essential habits that draw clear mental lines between work and everything else. So get up at the same time (resist the urge to check your mail first thing), take a shower and dress for work (whatever that means for you – the point is to get out of your pyjamas or the clothes you’d wear if you had a day off).
 
Before you log on, do something to signal the start of your working day. This could be as simple as taking a walk around the block or pouring your first cup of coffee. Take regular breaks, eat at a table (away from your screen) and perform a specific action to signal to your brain the end of work for that day. You could try shutting down your computer, changing your clothes, or even putting a favourite song on blast.
 
Interpersonal boundaries can be trickier, especially with kids at home. If your partner is also WFH, come up with a flexible plan that gives each of you uninterrupted time to work. And remember, we’re living through a global pandemic - yes, you have to get the job done but you shouldn’t have to hide the fact that you have children at home. Just letting your manager know about your family situation and how it might affect your work can feel like a huge relief in itself.

Pay attention to your body

Keep up with self-care, eat proper meals and get regular exercise. It might sound self-evident but it’s all too easy to let these things slip. When you do, it mimics the conditions of being sick – and then you can actually start to feel sick too.

Do something that lights you up

Find something that has nothing to do with your paid or household work – something you find exciting that’s entirely for you. Learn to make something with your hands, take an online dance course or listen to a podcast that opens you up to new ideas. Then make a point of scheduling this in to your daily or weekly calendar.

Step away from the screen (and get yourself outside!)

Sunshine, natural light and fresh air should be a part of every day. Bonus points for trees and patches of green – even a few minutes is like hitting ‘refresh’ for your brain.

Save the weekend!

It’s no coincidence that ‘weekend’ has less meaning as burnout rates rise. Work-free days aren’t nice-to-haves – they’re crucial to good mental health. And while it might be tempting to put in a few hours on a Sunday night, this will only make you less productive over the long term.
 
If you’ve reached the point of burnout, it’s important to speak up and seek professional help. Talk to your boss about taking time off to rest and address any underlying issues with a therapist or counsellor. Your medical aid may cover treatment, or you could make use of the South African Depression and Anxiety Group’s free counselling services and resources.
 
Phone the Cipla 24-hour Mental Health Helpline on 0800 456 789 or send a WhatsApp to the Chatline on 076 882 2775. 

IMAGE CREDIT: 123rf.com