Take some time off

Take a break from your responsibilities and be completely cut off for a few days. This way you can feel refreshed when you get back and feel like you had a good break to get away. 

Find something that relaxes you

Find an activity that can help relieve your daily stressors. A good way to do this is finding a physical activity outside of work like going to the gym or taking an exercise class after or before work to help get you through the day. 

Take a break or cut back on alcohol and caffeine 

Alcohol and caffeine can affect your mood immensely because they interfere with your sleep. It is easy to come dependent on both of these things so it is better to slow down or stop before it gets worse. 

Ask for new tasks

If your job has you doing the same things day in and day out then you could ask your boss to put you on a new project or get you doing something else that can change the pace of your day. Change can be very good and even needed when you are feeling burnt out. 

Talk about it with someone you are close to 

Talking about what is bothering you about your work with someone you are close to can help. It is a way of relieving stress because you finally feel like you are not having to keep it bottled inside of you. 

Try to make work more exciting or interesting

When things are getting boring at work a good thing to do is try to make it more fun or exciting. You could make a game out of something that you are doing or maybe even reward yourself after completing a task you did not want to do.  

Change up where you work 

Sometimes a change of scenery can help bring your focus back. Try working out of your office for some tasks. Having a different background can help you feel like you are doing something new. 

Get sleep, exercise and eat well

Taking good care of yourself can really help you stay motivated because it affects your mood so much. Making sure that you are staying healthy can help your mind feel healthy too. Having a good balance in your life can improve your work life too. 

Quit

If all else fails and you are still feeling burnt out at work then it is time to quit. You may not enjoy what you are doing and that is okay but do not stay somewhere that is making you miserable because this will affect you negatively.

 

 

Sources:

Saunders, Elizabeth Grace. 6 Causes of Burnout, and How to Avoid Them, Harvard Business Review, 4 Sept. 2019, hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them.

Suggett, Paul. “Feeling Exhausted? Check Out 10 Ways to Deal With Work Burnout.” The Balance Careers, 4 Jan. 2020, www.thebalancecareers.com/how-to-deal-with-work-burnout-4142144.

Maslach, Christina & Goldberg, Julie. (1998). Prevention of burnout: New perspectives. Applied and Preventive Psychology. 7. 63-74. 10.1016/S0962-1849(98)80022-X.