Burnout is a serious issue in the corporate world, often accompanied by mental health concerns like depression, anxiety, and exhaustion. While some changes in the work environment can help reduce burnout, it’s crucial to engage in recovery activities outside of work to prevent it from becoming overwhelming. Recent research suggests that there are specific activities that can aid in renewal and rejuvenation, enabling individuals to make informed decisions to reduce burnout and exhaustion while improving their well-being.
The Extent of the Problem
Burnout doesn’t just affect the individual, but also their colleagues, family, and friends, preventing them from performing at their best. Burnout is a global problem, with 70% of knowledge workers across seven countries experiencing it in the last year, according to a study by Asana. Across different generations, a significant number of people report experiencing burnout, including 84% of Gen Zs, 74% of Millennials, and 47% of Baby Boomers. Additionally, a considerable proportion of people report feeling emotionally distressed with low levels of well-being, including 25% of Gen Zs, 13% of Millennials, 13% of Gen Xs, and 8% of Baby Boomers, as per McKinsey research. Furthermore, the Asana report reveals that 40% of workers believe burnout is an inevitable part of success.
Fortunately, new research on recovery provides valuable insights into how to deal with burnout. Activities that allow individuals to disconnect from work, connect with others, and experience effectiveness can significantly reduce burnout and boost energy levels. These activities are best performed on weekends or during vacations, enabling individuals to engage in them without interruptions from work.
- Disconnect from work
Set clear boundaries between work and personal life by avoiding checking work emails or messages outside of working hours. Engage in activities that promote relaxation and provide a break from work, such as practicing mindfulness or meditation, taking walks in nature, or pursuing hobbies.
- Connect with others:
Prioritize quality time with family and friends to foster social connections and support networks. Join community or interest groups outside of work to engage in activities that align with personal interests and create a sense of belonging.
- Engage in physical exercise:
Incorporate regular exercise routines into daily or weekly schedules, as physical activity has been shown to reduce stress and improve mental well-being. Try different forms of exercise, such as yoga, running, swimming, or team sports, to find what suits individual preferences and needs.
- Pursue creative outlets:
Explore creative activities like painting, writing, playing a musical instrument, or cooking to channel emotions, express oneself, and find enjoyment outside of work.
Participate in workshops or classes to learn new creative skills and meet like-minded individuals.
- Practice self-care:
Prioritize self-care activities, such as getting enough sleep, maintaining a balanced diet, and engaging in activities that bring joy and relaxation. Allocate time for personal pamperings, such as taking relaxing baths, getting massages, or practising self-reflection through journaling or gratitude exercises.
- Foster work-life balance:
Advocate for flexible working arrangements, such as remote work or flexible hours, to create a better balance between work and personal life. Set realistic goals and prioritize tasks to avoid overloading oneself with excessive work responsibilities.
Featured Cover Image: Stock by Getty Images