Top tips on how to avoid business burnout
If you run your own business, are a manager or even just an ambitious employee keen to move up the corporate ladder, then hard work is part of the deal. This has always been the case, but these days the pressures are almost certainly greater than in years gone by – business is more complex, customer expectations are higher, competition is tougher, everything moves faster, working hours are longer and the digital environment has created an “always on” culture. The Covid pandemic hasn’t helped and now we have a recession and cost-of-living crisis. Phew, just writing that list has pushed my blood pressure up a couple of notches! It’s no wonder that burnout is becoming an increasingly big problem for many of us. In this post we take a closer look at the problem and suggests some ways you can keep burnout at bay.
What is burnout?
It’s how you feel after burning the candle at both ends, giving 110% for weeks on end or going the extra mile too many times (choose your own metaphor). OK, sometimes a situation arises where you have to really put in loads of hours and effort. And in a crisis, or where you are chasing a short-term goal, adrenalin will get you through. But eventually the stress means you’ll crash and burn. On a physical level you are exhausted and can’t go on. On an emotional one your enthusiasm has run out and you don’t care any longer. In addition you feel inadequate, frustrated and depressed while you may experience headaches, stomach problems and trouble sleeping.
How big a problem is it?
It depends which studies you read but it’s certainly an issue for a very large number of us. According to the research conducted by Westfield Health in 2022, 46% of UK workers are close to burnout. Another recent study by Glassdoor’s economic researchers revealed that the reports of burnout among British workers increased by 48% to record levels between 2021 and 2022.
Business leaders, as you would expect, are even more prone to the problem. A recent American Express survey reveals that 88% of small business leaders say work regularly interrupts their life outside of work and a scary 49% feel they are burnt out.
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How can you avoid burnout, or at least manage it?
Maintain a good work-life balance
Do everything you can to take time out, whether that’s short breaks during your day, a proper evening off and a weekend where you focus on family, sport, a hobby, socialising or just chilling out (anything but work!). It’s also essential to take your full annual leave entitlement.
According to a Glassdoor survey, 72% of full-time employees in Britain in June 2022 regarded annual leave as an effective way to avoid burnout. Despite that 40% of employees failed to use their full holiday allowance in the previous year.
It’s important to set boundaries. Monitor your hours and try to avoid doing more than you are contracted for. When you work from home try to stick to normal hours and shut your computer down when the day ends. Wear “work” clothes when working from home and change into “home” clothes once you finish. Avoid checking your phone for messages and getting drawn into work mode when you should be relaxing.
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Get adequate sleep
When you’re super busy you may get up early or work late to make a dent in your to-do list. The trouble is that this may prove counter-productive. After 17 hours with no sleep your performance starts to suffer - your attention and cognitive control may be almost the same as if you were at the legal blood alcohol limit for driving. What’s more, if you consistently fail to get enough sleep this can be very detrimental to your health.
Try to get the recommended seven to nine hours of sleep each night. And if you are struggling to switch off and suffer from insomnia then consider seeking help from a medical professional.
Photo by Jonathan Borba on Unsplash
Let’s get physical
When the pressure is on it can be hard to make time for exercise. We probably don’t feel like it either – we’re too tired! Numerous studies have found, however, that physical activity is a great way to improve your physical wellbeing, reduce stress and lift your mood. Exercise can also help to stave off conditions like depression (one of the long-term consequences of burnout). Get off you but (“but I’m too busy/tired”) and you’ll not only feel some physical benefits but mental ones too.
It's good to talk
Spending too much time at work, whether in the office or at home, will eat into your social life. On top of that you may feel too tired and “down” to make an effort to connect with family and friends. We’re social creatures by nature so if we reduce our interactions with others our mental wellbeing begins to suffer.
Prioritise time with others, ideally with those that you find positive and uplifting. Whether it’s going for a walk with a mate, or popping down the pub for a pint, the fact you are connecting with other human beings will help to release some pressure and lift your spirits.
Find creative distraction
The thing with stress is that it preys on your mind – even when you are not actually engaged in work your mind can be preoccupied with it. The way to tackle this is to break the cycle by becoming absorbed in some other form of activity. The creative arts, such as art, literature, music, dance or drama. There’s ample evidence that focusing in these areas can be very effective at reducing stress. You could take an evening class, start a journal, go to a play or concert – even picking up a book for a few minutes is a great way to take your mind off the things that are stressing you out.
Make the most of mindfulness
It’s easy, when we are really wrapped up in our work, to lost touch with what’s going on around us and inside of us. That’s fine for a while but it’s not healthy, physically and mentally, for prolonged periods. This is where mindfulness comes in. We hear a lot about it these days – but what is it exactly?
Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. It’s flicking a mental switch from the work task that you are so preoccupied with and noticing the other stuff that’s going on in that moment – the fact the sun is shining, how good your coffee is tasting and that you feel a lot better after looking out the window and taking a couple of deep breaths. Numerous studies suggest that the practice of mindfulness can help reduce stress and anxiety. It is therefore a very useful therapy you should check out if you feel you may be approaching burnout.
Christmas party at Clevedon Hall
A good party will put you right!
We hope you find these six tips useful whenever you feel yourself working too hard for too long. If that’s the case in the run up to Christmas maybe you and your team should book a table at our Christmas Party Night on Friday the 16th of December – nothing like a good night out as a stress buster!