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Why am I always burned out when I get home?
Whether you work at home or in an office, by the time you get home you are drained and ready for a nap. Thankfully, home is where most people have access to things that can help relax and recharge a person after a long, busy, stressful day.
Let’s learn how to create a relaxing work environment (at home or office), find small changes to add to routine, and bring self-care items to accessible places.
Sadly, burnout is not immune to us enjoying our jobs or us having access to tools to take care. Despite what we may think, burnout doesn’t happen because we aren’t happy at work or that we aren’t doing enough self-care (however they can help, they just aren’t the cure all). Burnout happens because we are overworked or struggling with the many responsibilities we face. It can happen because of all these pressures we, or society, or our jobs, put on us. Burnout happens for a lot of reasons and it drains us, even when we have great tools to use.
I know you’re being pulled in a million directions and the thought of adding more things to do might make you roll your eyes at me, but hear me out. These tips can be done at home or the office and modified to fit your busy schedule. Play around and find what works for you!
5 tips to prevent burnout
- Create an after-work routine.
Whenever you are done with your work tasks for the day, have some sort of routine that can signal to your brain that you are done with work mode and ready for home mode. This can be simple like turning the computer off, unplugging it, and shutting your appointment book (that’s my routine!). Or maybe you do something more such as going for a walk or listening to music really kickstart the home vibe. Whatever you choose, make sure it works for you.
- If you work at home, try to have a space dedicated to work.
Like I mentioned earlier, our brains like to have some sort of separation between work and home roles/tasks. Maybe you have a home office and you can close the door at the end of the work day and not think about work until the next work day. Maybe you don’t and that’s okay. I have people who pick a certain spot at their kitchen table or use a foldable table in one room or pick a corner of a room and dedicate that as their work zone. The more you are able to dedicate a space to work, your brain will associate that space with work mode and the rest of house with living mode!
- Take small breaks throughout the day.
This is going to look different for everyone depending on your schedule and tasks but hear me out. Taking small breaks can help literally break up the day and not have it feel like it is dragging on or having you crash at 2 or 3pm because you’re tired. I take small walks, like 5-10 minutes, outside between some sessions. Some days, I will go see what the cat is up to and distract myself before my next work task. Maybe you have short breaks or long breaks. The cool thing is that you get to decide what works for you!
- Drink water and eat lunch/meals.
Basic needs really go a long way in taking care of our mental health. Drink some water or tea throughout the day. Make time for a lunch break (or breakfast, or dinner, or whenever you work). I also like to have small snacks on hand for if I notice that I am getting sleepy or hangry. We need to literally fuel our body if we want to fuel our mind and focus on our tasks. It doesn’t have to be fancy or complex. Simple basic needs can go a long way!
- Create a relaxing work environment.
This is my favorite thing about working at home. I have full control over my office space. I can decorate and move furniture to my liking and have it function for my needs. I set up my desk so I face a window so during breaks I can look outside at the trees and sometimes even see people walking their dogs on their breaks. I have fun parks and rec decor and cat decor that showcase my personality. Just because I work at home doesn’t mean I can’t have a space that functions for me. Maybe you get some fun candles or office supplies. Maybe you have a theme of posters. Maybe you have a cozy pillow and chair that you can relax in while doing tasks. Whatever it is, have it make sense for you!
Take care,
Alicia Johnson, LMFT, The Burnout Therapist
Online therapy for Michigan, Oklahoma, and Florida
