8 ways to deal with overwork and burnout at work

In today’s world, overworked employees are overwhelmed by chronic transitions and uncertainty. They are ill-equipped to deal with life’s demands and work successfully.

A recent global study from SHERM shows that employees who work overtime may even be less productive. The survey of 10,333 employees found that 40% regularly work outside office hours, often feeling pressure to do so rather than wanting to work longer hours. In fact, employees who logged off at the end of the workday reported 20% higher productivity scores compared to those who felt forced to work late. It is striking that half of all respondents did not take a work break, and that these employees were 1.7 times more likely to experience burnout.

The problem with overwork

The findings suggest that employers may need to reevaluate expectations around overtime and encourage employees to maintain a healthy work-life balance, which could lead to greater overall productivity. And ultimately, employees must recognize the toll on mental health.

Overwork and burnout have a strong relationship with mental health. When we’re constantly overworked, our brains and bodies don’t get the rest and recovery they need. Chronic stress takes a major toll and limits our ability to regulate emotions, concentrate and think clearly. We become more irritable, less productive and increasingly susceptible to mental health problems.

The solution is not easy, because the causes of overwork – economic pressure, technology and personal ambition – are deeply rooted in our culture. However, prioritizing mental health and setting boundaries around work are crucial first steps. Cultivating healthy habits like regular breaks, time off, and mental health checkups can go a long way.

8 strategies to deal with overwork and burnout

1. Set boundaries and prioritize work-life balance. Many people are turning to self-employment or a flexible work schedule as they reevaluate their priorities, set boundaries, and build a better work-life balance. Be intentional about setting clear boundaries between your work and personal time. Avoid the temptation to be constantly ‘on’ and make time for rest, relaxation and activities you enjoy.

2. Practice self-care. Make sure you get enough sleep, eat nutritious meals, and incorporate physical activity into your routine. These basic self-care practices can go a long way in managing stress and preventing burnout. In my practice, my clients who have made self-care a priority feel better, and there will be financial returns from that.

3. Take breaks and vacations. Regular breaks during the workday and periodic vacations are essential for recharging. Use your paid time off and encourage your colleagues to do the same. Consider taking mental health days to recharge your batteries and replenish your energy.

4. Seek social support. Burnout can be isolating, so make time to connect with friends, family and colleagues. Talking about your problems can provide much-needed perspective and stress relief. Research shows that social support from contacts in your network is also significantly and positively associated with salary and promotions.

5. Manage your workload. Be realistic about what you can reasonably achieve. Don’t be afraid to ask for help and delegate when necessary. Prioritize your most important responsibilities. Use your calendar to make time for specific projects. Take advantage of your automatic response to emails to avoid interruptions. At the end of each day, take a moment to clear your desk and desktop and organize your to-do list for the next day. Managing your workload is an important aspect of self-care.

6. Explore mindfulness and relaxation techniques. Meditation, deep breathing, and yoga can help calm your body and mind when you’re feeling overwhelmed, paving the way for creative thinking, problem solving, focus and concentration, and ethical decision-making. If your workplace is chaotic, consider approaching management about organizing a committee within your organization to create more of a culture of well-being.

7. Ask for professional help. If you are experiencing significant burnout or mental health issues, don’t hesitate to seek professional help. Most employers offer an EAP as part of their benefits package. It is free and confidential for employees and immediate family members, for support with mental health and other personal challenges in your personal or professional life. While financial advisors help people manage their money, as a psychotherapist I help professionals use psychological skills to improve their self-esteem and emotional intelligence to achieve work-life balance and financial success.

8. Advocate for change at work. If your work culture is significantly contributing to your burnout, say so. Although it is a sensitive topic, you should approach it from a win-win point of view. For example, give your boss some empathy and start the conversation by saying, “I know you have deadlines and realize you have expectations from the top.” But I feel overworked and burned out. Is there a way we can work together so I can work together? recover and succeed in the workplace?”

Mental health is our most valuable resource. By being proactive and making mental health a top priority, you can combat overwork and burnout. With the right self-care strategies and workplace support, you can reclaim a healthier, more sustainable way of working.