Are you a busy wife, mom, or homemaker who also works from home? Feeling tired, stressed, and overwhelmed by it all? You need to find ways to avoid job burnout at home.
Burnout is real. It affects your physical, mental, emotional, and spiritual health. Women who burn out may lack a sense of accomplishment or self-worth. If they allow their work to define them, they may question their identity.
If YOU are juggling all the hats and struggling with burnout, this post is for you. Today, I’m sharing 12 practical tips to help you avoid job burnout when you work from home.
So sit back, relax, and let’s get started.
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Why Are You Burning Out?
A 2019 Gallup study found that 28% of full-time workers felt burned out “always” or “very often.” And 48% felt burned out “sometimes.” This means most people – about eight in ten – experience job burnout at some point.
Burnout remains a significant problem today, even for remote workers. Especially in this post-pandemic era. Before COVID, remote workers experienced burnout less often than traditional employees. This was partly due to the work-life advantages of working from home.
Today’s remote workers face new challenges. Time management, communication, technical issues, lack of engagement, loneliness. Throw in the responsibilities of marriage, motherhood, homemaking, and – well, it’s no wonder you’re burning out!
Common Signs of Burnout
Burnout doesn’t happen suddenly. It tends to creep up over time. It’s important to recognize the signs of burnout so you can do something about it. According to a Gallup report, you might be heading for a burnout if you:
- don’t know your role and responsibilities,
- feel untrusted, unseen, or unheard,
- can’t separate work and life,
- don’t feel engaged with a team,
- feel isolated and lonely,
- don’t create boundaries with colleagues.
Alas, there’s no “one size fits all” solution to burnout. But if you want to avoid job burnout – especially if your workplace is your home – keep reading. The following tips can help.
12 Ways to Avoid Job Burnout
As a wife, mom, homemaker, AND career woman – you are an inspiration! But you’re likely burning the candle at both ends. If you aren’t careful, burnout will happen at some point.
Work-related stress can have negative effects on your health. Although burnout is not a medical diagnosis, conditions like depression are behind it.
Burnout lessens your sense of accomplishment, damages your self-esteem, and distorts your personal identity. And you don’t want that.
So here are 12 practical tips to help you avoid job burnout.
1. Listen to Your Body
Your body is “fearfully and wonderfully made” (Psalm 139:14). It’s beautiful, mysterious, and intelligent. Listen to your body and learn to trust it. This can help you avoid job burnout.
How do you know when you’re starting to burn out? Watch for things like cynicism, irritability, fatigue, poor concentration, and sleep problems. If you notice these symptoms creeping into your life, it’s time to make some changes.
2. Listen to Your Mind
Listen to your mental chatter. Your thoughts can indicate a problem with the task at hand. Focus on what’s happening at the moment to get back on track or change paths.
Here’s a tip from travel writer John E. Discala: Voice memos can help you listen to your mind. Find a private place and record yourself talking about the things going on in your life. This can help you make better decisions about your life and work.
3. Change Your Words
Are you saying positive things and thinking positive thoughts? Words like “can’t” and “no” cause your brain to produce stress chemicals. Even words like “burnout” and “busy” can have this effect.
When you have a negative thought, counter it with a positive solution. Instead of saying, “I’m not smart enough for this,” follow up with “I’m doing my best, one step at a time.” This works even better if you can name specific ways, Discala said.
4. Take Regular Breaks
“Charles Dickens, author of A Christmas Carol, had strict writing habits,” said Discala. Dickens started his days at 9 a.m. and wrote until 2 p.m. Then came a three-hour stroll through the city or countryside. This break in his workday drove his stories.
You don’t have to take a three-hour stroll to recharge your day. But do follow a break schedule, and don’t feel guilty about it. Periodic breaks are essential for a healthy work-life balance.
5. Exercise Every Day
Exercise is crucial for your physical, mental, and emotional health. If you don’t exercise on a regular basis, now is a good time to start. Exercise reduces stress, boosts your confidence, and expands productivity. It also improves memory and helps prevent mental decline.
If you sit at a desk, typing away at your computer – all day and every day – get up and move around. The energy you get from even a little movement is helpful, and it can stave off fatigue that leads to burnout.
6. Get Enough Sleep
Insomnia is a common symptom of burnout. When you don’t get enough sleep, your brain can’t function right. Moreover, you could experience other serious consequences.
A lack of judgment, for example, and greater potential for accidents. Too little sleep also contributes to chronic conditions like depression, diabetes, and hypertension.
Don’t let work cut into your sleep. You need 7 to 9 hours of sleep every night to function at your best. For a natural sleep aid, try a melatonin supplement 30 minutes before bedtime.
7. Connect and Engage
When conducting research for The Happiness Track, Emma Seppala found half the workforce feels burned out. This may be due to a lack of engagement.
The better the management, the better the engagement, said Gallup. But you can’t control management – and, what if you are your own manager?
Even when you work alone, there are ways to engage others. Build a network around you – in real life or online. Make one connection each day (hint: I’m on Pinterest and Twitter 😉). And remember, YOU control you. Whatever happens, you control your reaction or response.
8. Laugh Out Loud
“Don’t worry, be happy,” sang Bobby McFerrin. Laughing people are happy people. Whether you’re howling at a TV sitcom or giggling at the “funny papers,” laughing is good for you. Not only does it lighten your mental load, it also improves your physical health.
A good belly laugh stimulates your organs and improves your immune system. It boosts your mood and relieves pain. What’s more, it increases your personal satisfaction to help you avoid burnout. So don’t worry, be happy!
9. Learn to Delegate
No one wants to be called a slacker. Certainly not you. As a result, you might take on more than you can handle. When things build up, you feel overwhelmed. Even the smallest tasks cause stress, and the quality of your work suffers.
People in senior roles burn out more often, due to the intense pressure they experience. So do work-at-home women. Trust your colleagues (or your family) and delegate tasks to free up your time and relieve some stress.
10. Just Say No
Are you a yes-girl? It’s so easy to say “yes” to everything, especially when you have a Type A personality. But learn to say “no” to some things if you want to stay energetic, engaged, and excited about work.
11. Call a Coach
Professional coaching can also help you avoid job burnout. Coaching improves engagement, resilience, and job satisfaction. Whether you consult with a life coach or career coach, working with a professional can help you find a healthy work-life balance.
12. Pray About It
Burnout takes many forms, and the Bible doesn’t diminish this kind of suffering. In fact, it recognizes its complexity (2 Corinthians 4:8-9). Besides the physical, mental, and emotional aspects, burnout takes a toll on your spirit. To avoid job burnout, trust God and ask Him for help in your workday.
Wrapping Up
As the saying goes, “You can’t be all things to all people.” If you’re not careful, job burnout can creep up on you and impact your health. So check in with yourself from time to time. Set your priorities and don’t overload your schedule.
A healthy work-life balance is crucial to avoid job burnout – especially for YOU, the ultimate modern homemaker and career woman. Let these tips inspire you to take care of yourself.
You’re worth it! ◻️
Related Posts
- 10 Questions That Will Help You Tend Your Career Garden
- Feeling Lonely at Home? Here Are 7 Healthy Ways to Cope
- Stressed Out? How to Respond When the Pressure is On
Now It’s Your Turn
Thank you for reading my post. Now it’s YOUR turn to chime in. What changes will you make to avoid job burnout? What tips can you share with others who work from home?
Let’s fill the comments with friendly conversation. Scroll down to leave a reply, ask a question, or just say hello. And if you liked this post, please give it a share.
Blessings, Annette
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Media Sources
- Photos: Galina Zhigalova | Canva | License
- Sound clip: Voicemod
