What do you do if your work-life balance is suffering from burnout?

THERE IS NO BALANCE!!! Life is life and work is only a part of it. Whenever I feel overwhelmed, what I need most is a good night's sleep. That sounds over-simplistic, I know, but turn off the phone, take a bath, and go to bed. In the clear light of morning, things always seem more settled.

Take a walk, take a drive, but do something by yourself where you can breathe, get perspective, wrap your arms around your individual situation, and reset if need be. One of the most wonderful things about life is the ability and freedom to make choices. Getting a good nights sleep at any age is a strong contributor to being able to make good decisions. Plenty of laughter in one’s life can also make a world of difference in overall emotional well being.

In my opinion, Work life Integration gets disturbed due to uneven allocation of time to our personal and professional lives. Best way to bounce back is by saying "NO" to detractors. Be it coffee badging, Evening hangouts, Social Media, Office grapevine one must say "NO" to these time thieves. The time saved not only allows you to prioritize tasks and events(both personal and professional) but even keeps your mind uncluttered. This can be highly instrumental in sailing through the storm.

Many professionals take on a lot of unnecessary tasks that benefit others for the sake of being helpful and to add value. These little tasks eat away at your time and productivity and can be very disruptive. If this is your tendency, you train people to be reliant on you and this reinforces their behavior. When this happens you often cannot get to the important and urgent tasks because you are doing everything for everyone else. I’m not saying don’t help out others but it’s important to establish boundaries and really consider whether those tasks contribute to your goals and team.

Some way to get started 1) Set Boundries - one cannot do everything everytime everyday. Understand this and set the boundaries between what you can do, and what is expected , of course getting out from the comfort zone is the the key to get success and self satisfaction but one can get this if the mental and physical health are aligned. 2) Discipline- Have a routine, Working hours, login time, logoff time, family time. This can help to reduce burnouts. 3) Prioritize- Prioritize the tasks & work accordingly , one at a time, this can lead to more accuracy. 4) If burnout happened then cut off the work load , ask for seniors and colleagues help , take rest, spend time doing what helps to get back the energy.

I am strong supporter of setting aside work time and personal time. It is so important to be able to set aside time to accomplish both work and personal tasks.

Establishing clear boundaries between work and personal life is vital. This means setting specific work hours and sticking to them, learning to say no to additional responsibilities when your plate is already full, and ensuring you have time set aside for relaxation and hobbies. Boundaries help prevent work from encroaching on your personal life, which is often a major contributor to burnout. Remember, it's not just about working hard but also working smart.

I like to think about what my tasks will be for the next day, the night before. This way, I don't add unnecessary things to my day. And is this important, yes it is. Your health, your mind, your well being is at stake. We all have job responsibilities, it's when we break down that regime to include more work, more driving, more unnecessary tasks that can be incorporated into another day, is when we get in trouble. Taking a walk, even if is for 1/2 hour can refresh your thoughts, get fresh air, and stop being sedentary that increases the likelihood of avoiding burnout. And shut off the devices! Listen to your own thoughts too!

Walking is an excellent form of stress relief. I use this as a tool both for exercise and for spending time in nature. Being outdoors really helps to ground me and allows me to clear my head and think. It’s challenging to find time to simply think during the work day because we are reacting to a ton of stimuli at once - emails, texts, calls, projects, meetings, deliverable due dates, presentations, etc. Getting lost in my thoughts in nature helps me to revive my creativity. I often get my best ideas when I’m walking.

Taking care of yourself is a must, if you don’t the implications could impact all areas of your life, family, friends etc. At the end of the day if you can’t look out for yourself how can you help others or be a positive influence in the workplace.

Your health, in general, has a big impact on your life, the life of people around you and your performance. If you are burnt out, make it an absolute priority. And it is not too complicated to take care of. Start small, go out for a 10 min walk or maybe dance a bit or swim if that’s your thing- and do it for a few days, listen to your favourite music or podcasts while you are at it- enjoy it as much as you can. Anytime you make that effort and lose some sweat, you will come out feeling a 100 times better than you did before- both physically and mentally. And that feeling will keep bringing you back for more…

To prioritize health when work-life balance is suffering from burnout, start by assessing your overall well-being and recognizing the signs of burnout. Make self-care a priority by dedicating time each day for activities that promote relaxation and reduce stress. Set clear boundaries between work and personal life, and avoid taking on excessive work. Practice stress management techniques, seek support from friends or professionals, and prioritize sleep and rest. Reevaluate your priorities and make necessary adjustments to focus on activities that align with your well-being. Prioritizing your health is essential for long-term well-being and achieving a healthier work-life balance.

Whatever you are working hard for, you cannot enjoy that without a healthy body! Give time to your mind-body constitution to heal. Engaging in regular yoga and pranayam(breathing exercises) can be a game changer in your personal as well as professional journey. Always remember, a healthy mind and body can accomplish tasks well.

Delegation is key for the career growth of an individual and the growth is obviously the target for every one of us. Delegation need to be with the right team/person to get the best out of them based on their strength and expertise. As you move up higher in the hierarchy you should free yourself to focus on more impactful point that can have a large contribution to the organization.

Delegation is vital for leaders and professionals, but it's tough for us PERFECTIONISTS. I'm still learning this, but it's crystal clear: to achieve great goals, you need to learn to delegate tasks effectively. So what I do is try to hire great people. Then, for a couple of months, I live by the motto 'trust but verify.' And if a person proves trustworthy, I can ease up on control and focus on other things.

Depending on stress levels, determine the necessary action. Severe burnout may coincide with or be caused by depression. Identify the root cause and take action. Burnout can cloud judgment, leading to actions that worsen symptoms. Exercise is key for mental and physical health. It doesn't require pricey gym memberships; walks, runs, or bedroom workouts are just as effective. They provide time for reflection and mental planning.

As simple as it sounds, the best tool I’ve come across is the Eisenhower Matrix: Do, Decide, Delegate or Delete. You are not letting go of power by delegating. You are allowing new perspectives and (hopefully) freeing yourself up for other more strategic expansive work. It’s okay to check on the work after you’ve delegated it but let that be for the purpose of learning something new, not micromanaging..

A successful individual is a some one who is able to perform and maintain his cool, even in pressure situations. For that you will have to prioritize your task and focus on a single task while completing the one. Be a hard taskmaster!!

Breaks are essential during burnout; however, it has to be a daily practice, it probably needs to be scheduled in the diary, with a firm resolve not to reschedule work in that time. The break needs to be away from you desk and would be best to be a form of physical exercise. The importance of a break of at least 20-30 minutes has to be paramount and not thought of as a treat or an indulgence!!

Duvet days! Apart from all the important things mentioned in this great article that I agree with such as asking for support, setting boundaries etc, I would add my method of "duvet days" which essentially means a guilt free day of staying in your PJs doing whatever you want and recharging your social batteries. My job is very social..sometimes I'm out of the house a lot and sleeping away. My job requires a lot of talking too. A duvet day allows me to completely switch off without the guilt. SLEEP is important

Taking breaks is important when work-life balance is being impacted by burnout. Breaks provide an opportunity to rest, recharge, and rejuvenate both physically and mentally. They allow us to step away from work-related stressors and regain perspective. Breaks help prevent exhaustion, improve focus and productivity, and enhance overall well-being. By taking regular breaks, we give ourselves the chance to engage in activities that bring joy, spend time with loved ones, or simply relax and unwind. Breaks also promote creativity, problem-solving, and better decision-making. They are essential for maintaining a healthy work-life balance, preventing burnout, and ensuring sustainable long-term success in both personal and professional realms.

Taking a break from work burnout is crucial for your well-being. Start by disconnecting from work-related activities, both physically and mentally. Engage in activities you enjoy, like hobbies or spending time with loved ones. Prioritize self-care, including getting enough rest, exercise, and healthy meals. Consider seeking support from a therapist or counselor if needed. Remember, it’s okay to take a step back to recharge and regain balance.

Seeking support: Engaging with your support network, including colleagues and supervisors, can lead to constructive solutions and foster a culture of well-being within the workplace. Together, we can navigate through challenges and emerge stronger.

Yes! The power of support. Having a dedicated coach, mentor, counselor, etc. in your corner can be essential for managing stress and preventing burnout. Seeking support not only demonstrates resilience, strength and self-awareness but also reflects a commitment to long-term success by addressing challenges proactively. Prioritizing your well-being is an investment in every aspect of your life – true wealth encompasses all facets of health and happiness.

If you're feeling burnt out at work, it's important to speak up. Have an open conversation with your manager or HR about how you're feeling. While quitting might not always be an option, reaching out to colleagues, friends, and family for support can be helpful. Remember to take breaks and consider going on a vacation, either alone or with loved ones, to recharge

It’s definitely worth spending time figuring out what is driving your choices. That might be personal reflection, or supported by a professional. Being crystal clear about your values and supportive (and unsupportive) behaviours can help turn the tide.

Always make sure you have your backbone, your wish bone and your funny bone! Know who to depend on, what to look forward to and always keep your sense of humor 🫶🏽

The portal to burnout is usually your smartphone. On average, people touch their phone between 2000-3000 times per day. That in itself is a remarkable statistic, but it’s when and how that really matters. Set some boundaries as to when you check work email, Slack or other work channels - avoid doing it as soon as you wake up or after 9pm. Be present and not looking at your phone when around kids or your family members. One effective way to deal with this that’s worked for me is to have two phones - one personal and one for work - this way you won’t inadvertently go down a work rabbit hole or allow work stress to enter your personal orbit after hours or on weekends. These small adjustments to daily habits can have a beneficial effect.

I couldn’t agree more - I also try to balance what brings me energy and what takes it away. It isn’t as simple as ‘work’ and ‘life’. Some aspects of work I find very energising - other parts, not so much. And the same applies to my ‘life’. But I agree it feels an oversight to not consider work as part of your life, given how much of it we spend at work!