Beat Summer Burnout

Four Ways to Prevent Burnout this Summer

Burnout can strike any time of the year, but it’s common for symptoms to set in during the summertime. It’s due to a few factors: Longer days, warmer weather, and vacation anticipation mean distraction seeps in more frequently. And seeing friends and family members on social media enjoy time off work doesn’t help.

Take Breaks

Scheduling more frequent breaks to get outside and go for a quick walk is always a good reset, but it’s particularly useful when it’s warm and cloudless. It’s no secret that sunshine has immense physical and mental health benefits.

According to a 2022 National Institute of Health study, “micro-breaks” were shown to reinvigorate employees and stave off fatigue. So make sure to take a quick 5-minute lap around the block if that’s all the time you have. If the weather outside isn’t favorable, try to find a low-trafficked area in your workspace to do some light stretches or meditate.

Schedule Your Days

As the old adage goes, “fail to prepare, prepare to fail.” That’s true across many situations, including how you spend your weekday. Not only are we creatures of habit, but if we don’t have some level of accountability that pushes us to try something new — and perhaps outside our comfort zone — we’re quick to rationalize why we should skip said activity.

According to a Kellogg Management School report, try to tackle the harder tasks earlier in the day — which helps with feeling a sense of accomplishment — and be sure to plan around end-of-day fatigue or any time in the day when you know you’re not as mentally sharp.

Set Boundaries

Creating boundaries starts with yourself. Identify your priorities, especially outside work or school — perhaps it’s spending time with your community or running a volunteer organization. Identifying your “why” helps remind you what boundary-setting will allow you to achieve.

Then start adjusting your schedule and calendar as needed — block off certain times in your calendar if possible — and if applicable, have a conversation with your boss or colleagues to set expectations about your workload, deadlines, and what you feel are appropriate and inappropriate expectations from employees.

Get Enough Sleep

There’s no shortage of studies touting the indisputable mental and physical benefits of getting enough sleep. After all, adequate sleep has been shown to improve anything from memory to blood pressure.

Why It’s Important to Recognize Work Burnout

Without proper intervention, burnout metastasizes to the point where you will not be able to perform your role adequately, leaving you vulnerable to sudden resignation, getting let go, or worsening professional or personal relationships.

Such scenarios will pile on even more stress, so it’s best to get ahead of the condition before it controls your day-to-day. According to the World Health Organization, burnout is defined as “chronic workplace stress that has not been successfully managed.” It’s characterized by feelings of energy depletion, cynicism, and negativity toward one’s job, as well as overall diminished performance.

Conclusion

Learning to have difficult conversations about setting boundaries — and how to handle potentially negative reactions — improving time management skills and even asking for accountability help from loved ones can make a big difference. Remember that burnout doesn’t improve without making changes, but they don’t have to be sudden, life-altering choices.

FAQs

Q: Why do I feel burned out all the time?

A: Burnout can strike at any time, but it’s common for symptoms to set in during the summertime. Factors that contribute to burnout include longer days, warmer weather, and vacation anticipation.

Q: What are some signs of burnout?

A: Signs of burnout can include feelings of energy depletion, cynicism, and negativity toward one’s job or task. Additionally, overall diminished performance, social withdrawal, and emotional detachment may also be indicative of burnout.

Q: What are some ways to prevent burnout?

A: Scheduling more frequent breaks, planning around end-of-day fatigue, creating boundaries, and getting enough sleep can help to prevent burnout. Additionally, asking for help or speaking with a therapist can be a proactive step in managing burnout.