Working from home – Are you at risk of burnout?
The pace of technological change over the last few decades has enabled us to work from anywhere, at any time. This has created a culture of being switched on and available 24/7. Long gone are the days when the cleaner or security guard might ask you to leave the office.
In response to the Coronavirus more and more of us are working from home. This has changed the boundaries about when our working day begins and when it ends, so blurring the lines around when we stop and switch off.
Do you frequently find yourself checking and responding to emails late into the evening?
Are you distracted when ‘at work’, by events going on in your home?
One thing’s for sure there is never a shortage of ‘more work’ and if it starting to feel unrelenting you might be on the way to experiencing burnout.
What is burnout and how do I know I have it?
Peter, (not his real name) works for a large multi-national corporation and was feeling under considerable pressure at work.
This was something he had always managed to deal with by working longer and longer hours.
Unfortunately, he had exhausted this response and he was physically unable to work any longer hours.
Consequently, he was thinking about work almost all of the time and sleeping poorly. Exercise had reduced and he had started to drink more in the evenings. It was as if there was no time for any relaxation.
This situation also impacted on his relationship with both his wife and children, leading to frequent arguments.
It led him to doubt his confidence and ability. Motivation for work decreased and the thought of work was enough to trigger his fear response leading to anxious feelings.
In addition, he was able to recognise more paranoid thoughts, such as thinking his work colleagues were deliberately trying to test him and were conspiring to get him out of the company.
This situation may resolve with some paid or unpaid leave but can be so severe that for some it is impossible to return to work.
What can you do if you’re experiencing the symptoms of burnout?
Ideally, speak to your manager and agree to a reduction in time and commitments.
It can be helpful to separate out work activity on your phone from your personal life. Having two phones may be the solution.
Agree clear start and finish times to the working day and week. This ensures you have time for your own needs, such as sport and exercise, time for your partner and family and time to relax.
Speak with your partner and family about how you are feeling. If a close friend has been through something similar, chat to them too.
Aim to be fully present in one activity, such as watching a film, without checking your phone or tablet.
Time for oneself is important, as is exercise.
What if you’ve tried to resolve the issue, but nothing seems to be working?
There may be a personality trait, such as perfectionism, a strong need to be liked or a strong fear of criticism, which interacts with the workplace culture and demands, making it very difficult to change.
At these times it can be helpful to see a highly trained therapist who can think with you about how you want to be living, can teach techniques to help manage what your mind is saying to you and to change your behaviour so that it is more in line with your values.
If this article has resonated with you and you’d like to talk to someone, we are happy to discuss any concerns with you by telephone (07412 674550) or email and this service is free. If we can provide assistance, then an initial appointment will be offered.
