Remote work fatigue is real. There’s even a new phenomenon called “Zoom fatigue”, which is the exhaustion caused by frequent video call meetings using any apps like Zoom, Google Hangouts, Skype, or FaceTime. Working from home may now be a part of the new normal, but it still can take its toll on any of us.
For people who have been working remotely for a long time now, remote work burnout can be a recurring problem that requires a different remedy or strategy every time. But because of the ongoing health crisis, you can’t seek a change of scenery by going to your favorite cafe or at the nearest co-working space. For others who have just started working from home during this pandemic, everything could be new and exciting and until you find that it’s harder to “log off” from work.
And although telecommuting has made it possible to stay safe and prevent the spread of the virus, it has also created a few challenges. And among those is increased levels of stress and burnout among employees.
Burnout, according to the World Health Organization, is an occupational phenomenon defined as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed,” is marked by exhaustion or energy depletion; heightened mental distance or negative or cynical feelings related to a job, and “reduced professional efficacy.”
Simply to say, it’s feeling exhausted and overwhelmed by work, often caused by the pressure to be the ideal worker and the difficulty to maintain work-life balance. Early warning signs of burnout often include low morale, short temper, anxiety or depression, headache, fatigue, stomach or back problems, among others.
Here are three strategies to conquer burnout while working from home during this pandemic:
Psychologists say that when you are always feeling “on”, your system gets overwhelmed and excited. To fight that, try to keep your normal work hours and make it a habit to unplug during the evening or when your work day ends. While this might be more difficult for people whose work hours have had to shift, especially to do some child care, having a time when you can really stop work and turn off the computer (and all access to work emails) is essential.
Work-life boundaries are more important now than ever, so make a plan on how you can establish such psychological boundaries that will help you completely “turn off” for work and focus on the rest of your day.
While routines give our day structure, it’s a good thing to modify parts of our daily routine to give way for something new and combat the depressing monotony (especially if you’re still prohibited to go outside). Even small changes can make a significant difference so try to build in variety every day. Try swapping your usual coffee for tea or hot chocolate, vary the TV show you watch, connect with your colleague today and then with an old college friend tomorrow, etc. Simple as they may seem, they’re part of your everyday experience that will help you avoid feeling like you’re just trudging through one identical day after another.
Self-care has never been more important right now. Experts say by practicing self-care, you can stay motivated, productive, and healthy. So make sure that you’re getting enough sleep, eating nutritious food, staying hydrated, moving and exercising regularly, and that you’re still engaging with other people, even if it’s only through texts or social media. You wouldn’t be able to function at work efficiently and productively if you won’t make it your duty to also take care of yourself.
Bottom Line
With the ongoing uncertainty around us, it can’t be helped to feel weary even if you’re working from home, especially if you’ve been working for long periods of time. But by practicing these simple coping strategies, you’re more likely to limit stress, improve your mood, and change how you respond to things that are beyond your control.