![\"burnout](\"https:\/\/blog.snappa.com\/wp-content\/uploads\/2023\/03\/burnout-example.png\")
\nBurnout is practically an epidemic right now. You see social media full of posts with people talking about how they work 14-hour days and 6-day weeks as if it\u2019s admirable (or even the norm). And as someone who has been a chronic over-worker, I get it. As a freelancer, the more I work, the more I make.<\/p>\n
That sounded like a dream until I was booked solid and working every day of the week and for most of the day. Burnout hit me hard, even though I\u2019d never been impacted before. I knew I had to make changes to my mental and physical health, and so I did. I started setting boundaries, and I ended some of my contracts the next month.<\/p>\n
Burnout is more than just being a little tired or a little over it. It can cause irritability, restlessness, muddled thinking, poor concentration, and agitation. It can cause physical side effects like muscle aches, headaches, weight change, and nausea. It also may make you depressed or anxious.<\/p>\n
So how can you avoid professional burnout? Let\u2019s go over the nine best ways to stop burnout in its tracks.\u00a0<\/p>\n
Many professionals today get burned out because they don\u2019t quite know their limits, particularly regarding both time and mental energy.<\/p>\n
Working an extra day a week, or an extra hour per day doesn\u2019t sound all that bad until it\u2019s constant. That extra hour may mean you no longer have time to unwind when you get home before making dinner, or you miss the gym, or an hour with your kids.<\/p>\n
You also don\u2019t want to accidentally say yes to a big project or a new account just because you dislike saying no to your boss.<\/p>\n\n
This has become big as gig work has become prevalent; people are either overbooking (which I was guilty of in 2021) for their main gigs, or they\u2019re taking on too many side gigs in addition to their main job.<\/p>\n
The best thing you can do for yourself is to know your limits and to keep them. Think about how much time your current workload takes, and what you have extra capacity to handle.<\/p>\n
Don\u2019t have time for another project? Let your boss know that you can only take that assignment if they take another one off your plate.<\/p>\n
This can feel incredibly hard to do, especially for overachievers who like to say yes (me again), but it\u2019s essential. If you carry too much, you\u2019ll end up dropping something.<\/p>\n
Once you start losing sleep, it\u2019s all over.<\/p>\n
Struggling to get enough sleep is like tossing the lit match of burnout into a jug of propane.<\/p>\n
Sleep impacts memory<\/a>, emotional regulation, cognitive functioning, focus, and productivity<\/a>. Once you struggle in any of those departments, work becomes more difficult at every turn. Burnout becomes very likely.<\/p>\n Practice good sleep habits, even when initial burnout may be making it more difficult to fall asleep. These practices include:<\/p>\n When it comes to setting up your own schedule for the day or week, there\u2019s one mistake I\u2019ve seen friends and colleagues talk about over and over again that majorly contributes to burnout, and that\u2019s forgetting to account for things that you just can\u2019t account for.<\/p>\n My husband is a lead software engineer, so for him, the extra tasks might be a surprise phone call or an unexpected bug that surfaces.<\/p>\n For me, it\u2019s often a batch of edits being requested with tight turnaround times from clients.<\/p>\n And for my friend who works in retail management, it could be everything from missing items that need to be accounted for to major repairs needing to happen to a storefront.<\/p>\n Everyone has something. Try to leave a little wiggle room in your day or week if possible so that when there\u2019s a small bump on the road it doesn\u2019t send you spiraling. You won\u2019t feel rushed or stressed, and you also won\u2019t be working overtime.<\/p>\n Community<\/a> can go a long way to preventing burnout. Feeling strong social bonds with your coworkers and colleagues is important.<\/p>\n Not only can you rely on your community when you\u2019re getting overwhelmed and ask for help, but there\u2019s also solidarity.<\/p>\n Feelings of disconnect are bad news for burnout. They can negatively impact your mental well-being and increase workplace frustration, especially if poor social bonds start to lead to an impersonal or even \u201cus against them\u201d environment.<\/p>\n Take time to build relationships with your colleagues, whether it\u2019s going out to lunch or setting up happy hour, or even just sending a few messages on Slack. You won\u2019t feel alone, and you\u2019re more likely to feel like you\u2019re working with people instead of potentially working against them.<\/p>\n And pro tip here: Even if you\u2019re working alone, you can find \u201ccolleagues.\u201d There are plenty of groups online where freelancers can meet with each other for support, advice, and venting. Check on Facebook and see what you can find.<\/p>\n We all have some tasks that are draining and difficult and some that are easy. Even if your only easy task for the day is \u201ccheck email,\u201d that still counts!<\/p>\n Science shows<\/a> that in order to prevent burnout, it\u2019s best to switch between complicated and easy tasks when possible. Don\u2019t go straight from one soul-draining task to the next, because it can feel defeating and drain your mental energy.<\/p>\n There\u2019s some debate about what to start with.<\/p>\n Some people like to start with the most difficult task of the day. Plenty of advice indicates that starting with a short, easier task<\/a> for a quick mental win is a good way to start before you move on to the bigger and harder task.<\/p>\n One thing is clear though: Don\u2019t leave that big, stressful project for last. It\u2019ll hover over you all day. Knock an easy task out of the way first, and then tackle it head-on. The rest of the day won\u2019t feel so bad afterward.<\/p>\n We can\u2019t possibly stress this one enough.<\/p>\n Everyone needs breaks, so take them. They can significantly improve your productivity and help prevent burnout<\/a> simultaneously.<\/p>\n Don\u2019t eat lunch sitting at your computer reviewing data. Even if you\u2019re just in the breakroom (or a different chair at your dining room table), walk away and disengage from work. You can even read a book or text a friend, but try not to check your work email or messages.<\/p>\n Short breaks throughout the day are important, too. Ten to fifteen minutes of stretching, tossing a ball for your pup, getting some water, or going for a quick walk can do wonders to prevent burnout and keep you feeling good. It\u2019s also good for your physical health, which is so important.<\/p>\n Burnout is directly tied to stress and overwork. It can eventually lead to poor mental health and even trouble sleeping.<\/p>\n Exercise can help tackle burnout, mental health concerns, and trouble sleeping all in one. It can release stress and improve your physical health. Working out regularly may also improve posture, reducing some of those \u201cdesk job\u201d injuries that happen over time, like a bad back<\/a>.<\/p>\n Pick exercises that work for you. This might be a fifteen-minute walk, weight lifting, or a dance class. And of course, if you have any concerns about where to get started, talk to your doctor and ask for their advice!<\/p>\n Easier said than done, we know, but whenever possible, finding more effective ways to work can be a game changer.<\/p>\n This will look different for everyone, and it may involve using new tools, processes, or approaches to get your tasks accomplished.<\/p>\n I realized, for example, that editing was pointless if I was reading something immediately after writing it. I needed to walk away for at least an hour, and using editing software like Grammarly<\/a> made my job easier.<\/p>\n If you\u2019re struggling to keep up with your tasks, check out project management software like Asana<\/a>. And if you need to create social media images at scale, look into a drag-and-drop design tool like Snappa<\/a>.<\/p>\n![\"sleep](\"https:\/\/blog.snappa.com\/wp-content\/uploads\/2023\/03\/sleep-habits-960x1024.png\")
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3. Account for The Unaccountable<\/h2>\n
4. Strengthen Bonds with Coworkers<\/h2>\n
![\"coworkers](\"https:\/\/blog.snappa.com\/wp-content\/uploads\/2023\/03\/coworkers-bond.png\")
\n5. Switch Between Task Difficulty Levels<\/h2>\n
6. Take Breaks<\/h2>\n
7. Get Exercise<\/h2>\n
![\"exercise](\"https:\/\/blog.snappa.com\/wp-content\/uploads\/2023\/03\/exercise-example.png\")
\n8. Work Smarter, Not Harder<\/h2>\n