While many people had been working from their homes, local public libraries, and neighborhood coffee shops well before the pandemic began, this doesn’t mean they are immune to work-from-home burnout. And now that more people, including teachers, are working from home, there is an even bigger need to address the possible burnout risks. After all, these employees spend much of their time sitting behind a computer — which can be socially isolating as well as damaging to the human body.
If you’re someone who’s experiencing work-from-home burnout at this time, there are several things you can do to keep your energy levels up while boosting your mood, eliminating back and neck pain, and creating a healthier work-life balance. These tips and tricks can help.
Sitting for long periods of time greatly increases your risk of back and neck pain, depression, obesity, and other health concerns, but what are you to do when your job requires you to sit behind a desk for eight or more hours a day? The answer is simple: invest in an ergonomic office chair. Look for one that’s comfortable, easy to adjust, offers lumbar support, and fits your daily work habits.
Spending the day sitting on an ergonomically incorrect chair isn’t the only thing contributing to your work-from-home burnout: your sitting posture might also be to blame. While poor posture can lead to physical health problems, such as back and neck pain, circulation issues, and fatigue. Improving your posture could boost your brain and energy levels, prevent aches and pains, and increase your lung capacity.
Aside from getting up to hydrate, use the bathroom, and prepare lunch, virtual teachers and remote workers don’t have much of a reason to get up and move during the workday. After all, you may have a quota or a group of students to attend to throughout the day, which means staying close to your computer all the time.
That said, this lack of physical activity could lead to creativity blocks and lack of motivation. You should get up and move your body when you feel stuck or like you’re losing momentum. As a few examples, you could step outside for a walk around the block, stand up and perform 25 jumping jacks, or treat your mind and body to an online yoga class.
Having the freedom to get up and move is one of the perks of working from home. If you’re not taking advantage of it, change that! If you struggle to justify taking the time for a quick jog or HIIT session, remember that you are no longer commuting. That time you used to spend in your car battling traffic can now be 15-30 minutes of exercise time to get your energy up and your body feeling better.
While some people thrive while working in messier environments, others experience stress, anxiety, and unproductivity when their workspaces are unorganized or overly cluttered. Try cleaning, decluttering, and organizing your home workspace to see if it improves your mood, energy levels, and focus. Additionally, look for ways to organize your documents, folders, and other office supplies.
Even if you’re not entitled to paid time off (PTO), it’s important to take a break when you’re experiencing work-from-home burnout. Use this time to pursue other projects and activities, practice meditation, explore a new city, read a book or magazine, or socialize with friends and family. Sometimes you simply need a break from writing, and there’s nothing wrong with that.
Though it may seem unlikely at the time, overcoming work-from-home burnout is possible. Try switching up your routine by moving your desk, redesigning your home office space, or taking a short exercise break every 90 minutes or so. And if you have children at home with you, don’t hesitate to reach out to your friends, family, and childcare providers when you could use a helping hand.
The remote work lifestyle certainly has its benefits, but there are also physical, mental, and emotional challenges to be aware of when working from home. Be sure to care for yourself physically, mentally, and emotionally, and make plenty of time for physical activity, healthy eating, socialization, and self-reflection.
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