Turn the Tables on Stress and Burnout
Many of us are overworked, overstressed, and exhausted—making focus hard to maintain. And with the switch to remote work, many of us have work-from-home arrangements that aren’t helping. We may be slumped over the kitchen table from morning to evening, transitioning from one videoconference to the next, distracted by emails, working with one eye on the kids, or helping spouses with something. We think we are “multitasking,” but instead, we’re creating perfect conditions for cognitive overload and chronic stress.
In previous blogs this month, we provided an opportunity to reflect on your stress profile and explore your unique symptoms of burnout. If you would like to review them, click here.
The good news is that no matter your stress profile, forming new work-related habits can help turn the tables on stress. The following might provide ideas that will work for you.
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Create time for deep work—Reserve a few hours every day on your calendar for things that require your complete attention. Turn off emails, texts, and put your phone out of sight, so you are not tempted to interrupt your focus. Try setting time restrictions for selected apps and try switching your phone’s screen to a black-and-white background to reduce on-screen stimuli and temptation. You might also want to alert others that you are taking this time and when you will be available.
Take a break from video. Videoconferences have many advantages, but they can be draining. We may not realize that focusing on nonverbal cues, making prolonged eye contact, and paying attention to multi-person gallery views can feel like constant multitasking. Try mixing up formats. You might even try shutting off your video occasionally to focus only on people’s voices. So, people don’t think you are being rude, share why and maybe they would like to do this occasionally as well.
Add microbreaks to your routine. If you can, plan five minutes between back-to-back meetings for reset. If you can’t, even a 30-second break can reduce stress. For example, try looking out the window, gazing at a photograph of someone you love, talking to your dog. Explore what works for you and make it a habit.
Stick to a predefined work schedule. Not commuting has prompted many of us to stretch our working hours. While there are times when we need to put in long hours, don’t make that the rule. Setting an alarm can help. Or consider partnering up with a friend for a scheduled after-work walk to mark the workday’s end.
Implement an end-of-day ritual. If you have a home office, here are a couple of things you can try:
Close the door when you’re done working for the day. Draw a clear line between working and not working.
If you don’t have a door to close, pack away your workstation and equipment and convert your temporary office back into your regular home space. This will make it less tempting to return to it.
Improve your sleep hygiene. Develop a bedtime routine that allows you to unwind from the day slowly. This routine doesn’t need to be too complicated and should be one you can do every night. Also, don’t play “catch up” on sleep over the weekends; it only pushes your body into jetlag.
Stress gives us the physical energy and mental focus we need to respond to critical situations. Stress isn’t always bad, but when we manage it poorly, fail to seek help—or both—we suffer in wide-ranging ways. By reframing how we think about stress and optimizing rather than minimizing it, we can convert pressure into learning, growth, and better performance.