Article | Evolving Workforces

Advice on How to Avoid Burnout at Work

February 3, 2023

Advice on How to Avoid Burnout at Work

In a world where so much change has been made to people’s lifestyle, home and workplace in just a course of 2 years, chronic stress can lead to burnouts which can prevent you from functioning effectively to feeling positive about anything in general. Burnouts can happen to anyone, but the good news is anyone can find a way to avoid it too. Here is what CBRE recommends you can do to avoid burnouts from work:

1. Hydrate Your Body

Drinking water is always a good idea and is one of the fundamental things you can do for self-care. If you don’t have time to stretch or rest your eyes during a busy workday, a glass of water will help your kidneys function better, eliminate more waste and toxins from your blood which automatically brightens up your mood.

Advice on How to Avoid Burnout at Work - hydrate your body

2. Start Each Day with a Task You Like

According to a study by psychologist Ron Friedman, the first 3 hours are the most crucial hours to determine the rest of your day, so it is important to be mindful to choose a task that gives you clarify and a positive focus. Whether it’s making coffee, working out, writing in your journal or talking to a loved one.

Advice on How to Avoid Burnout at Work - start with task you like

3. Go for a Walk

Apart from your lunch break or bathroom breaks, no one should be too busy to take a walk for a few minutes during the day. While walking helps you burn calories, it also does wonders to your mental health by helping the body to release endorphins or the ‘feel good’ hormones that lowers your stress.

Advice on How to Avoid Burnout at Work - go for a walk

4. 4-7-8 Breathing Technique

You can try it right now. Close your lips and breathe in through your nose for a count of four. Hold it for a count of seven. Then breathe out slowly through your mouth for a count of eight. Repeat this three times. This controlled-breathing exercise is a part of an ancient yogic practice which helps relax the nervous system.

Advice on How to Avoid Burnout at Work - 4-7-8 breathing technique

5. Practice Metacognition

This term means the ability to be aware and assess what’s going on in your own mind. Try turning inwards and pay attention to your brain, from your thoughts, emotions, moods, and especially, self-talk. Burnouts can be cause by not knowing when to tune off or pause the thoughts that are not serving you in any good way.

Advice on How to Avoid Burnout at Work - practice metacognition

6. Change up Your Workspace

You are giving your brain a refreshing mental-yoga when you change the layout of your desk, workspace or simply the view from where you normally sit every day. If your office policy allows, you can also explore the concept of hybrid working. You will be amazed how a little change of scenery goes a long way for your mental health.

Advice on How to Avoid Burnout at Work - Change up Your Workspace

We know that it’s easy to fall into the trap of working too hard and getting burnt out, but hopefully these few tips will help you avoid that. If you’re keen to know how your workplace can support hybrid work, reach out to our Workplace expert or contact us