Three B’s of Battling Burnout

In our previous blog on seasonal depression, we mentioned a few ways that can help your employees battle burnout. In this blog, we wanted to highlight a list called the Three B’s of Battling Burnout. These are simple strategies and habits to help you cope with executive dysfunction.

1) Breaks

One way of getting through your work is by procrastinating with other work, rotating between them until complete. Even adjusting your posture can help with productivity. Breaks are necessary to work well and to function optimally. Make time to check in with your mind, body and spirit. Engaging your brain in another activity can help you return to your project. Breaks have been shown to increase creativity and motivation. You can do this by taking reasonable and timed breaks. During your breaks, avoid being on your phone or screens. Instead, do things like:

stretch
meditate
go for a walk
dance
sing
doodle

These are things that engage another part of your body. We will refer to such things as “intentional breaks.” You must also allow yourself “bio breaks” to use the washroom, drink water, and eat food.

Bio Breaks vs. Intentional Breaks

“Bio breaks” are necessary body functions. They are not considered part of “intentional breaks.” They serve similar but separate purposes. Both share the goal of keeping you able to function properly.

“Intentional breaks” serve the purpose of lifting and nourishing your spirit. They allow you to return to your work in peace. In comparison, “bio breaks” allow you to return to work with nourishment, an empty bladder, etc.

Note that people with neurodivergence may need to schedule reminders for “bio breaks.” It is common for neurodivergent people to struggle with internal regulation. Forgetting to do necessary things like go to the bathroom or drink water until it becomes urgent.

Set alarms to enforce these breaks. Remember to try and keep track of “intentional breaks” to avoid slacking. This can lead to being more overwhelmed, stressed, and burnt out.

2) Boundaries

Setting boundaries is important for all relationships. Interpersonal and intrapersonal (meaning with other people and with yourself). Setting boundaries with others involves setting specific office hours that you are reachable.

Setting boundaries with yourself is an important part of preventing burnout. An example of a personal boundary may be to limit your screen time or eat healthily. A boundary for both you and others may involve not over-committing. The key is to refrain from agreeing to things that will be to your detriment.

When setting boundaries for others, communicate honestly about what you can manage currently. Ask others to repeat the request for boundaries so you can establish that they understand the boundaries you are setting.

How to Set Boundaries

The key to setting and maintaining boundaries at work are:

Clear communication of what your boundaries are.
Identifying, upholding your values and communicating them if need be.
Learning to say no in a way that is polite and professional.
Knowing when to take some time off for your well-being or family.
Collaborating to create a system for boundary violations to be addressed.

Make sure to encourage the sharing of feedback in the workplace. Honest feedback is necessary for anything, anyone, or any workplace to improve.

Boundaries are somewhat like rules but with the purpose of maintaining mental peace. To avoid burning your candle from both ends, set and respect boundaries.

3) Bouncing

Remember being a child and the joy of bouncing up and down? Bouncing has a variety of benefits for children and adults alike. It has become common knowledge that exercise can help with depression.

A gym membership is expensive (but a wise investment if you can commit to going). Also, many people may not have the physical ability for strenuous exercise. As well, for some, it leaves them feeling even more tired. Yoga requires that time is set aside to immerse (we still recommend it).

When you have too much to do to go and sweat but need to engage your body… try bouncing! You can do this with an exercise ball, your bed, or even in a regular chair by flexing your glute muscles to move your body. To have the ability to be able to move and bounce.

Why Bounce?

Here are some of the ways that bouncing your body can increase your overall productivity:

Bouncing provides proprioceptive input to the spine and lower body joints, improving mood, organization and regulation ability.
Bouncing is a form of self-regulation that tailors itself for your nervous system to be calming or stimulating depending on the circumstance.
Bouncing promotes circulation and drainage in your lymphatic system.
Bouncing improves core strength which affects your spine health.
The movement of bouncing can help your auditory system’s ability to process.

Health and productivity go hand in hand. Supporting and investing in health improves employee performance.

Conclusion

The 3 B’s of Battling burnout are great strategies, but they aren’t a cure-all. You cannot solve every situation alone. Remember that Clarity HR is here for you as an employer to help you establish a good working culture to prevent burnout in the first place.

We are also here to help you build rapport with your employees so that when they are experiencing burnout, they feel comfortable coming to you when they feel overwhelmed.

Click here to contact us asap!