Insights And Updates

A Guide for Managing Remote Work Burnout for Employees and Employers

By: Anne Goodall

Key Takeaways

Work-life balance isn’t a luxury; it’s essential. In the remote world, it’s easy to let work creep into every corner of your life. Setting boundaries and prioritising your personal time is crucial for preventing burnout.
Boundaries are your best mate. Whether it’s communicating your availability, managing distractions, or learning to say ‘no’, setting clear boundaries protects your time, energy, and mental health.
Communication is key. Don’t suffer in silence. Talk openly with your manager or HR about your workload, challenges, and support needs. Proactive communication can prevent issues from escalating into burnout.
Support systems matter. Whether it’s your manager, colleagues, HR, friends, or family, a strong support network can help you navigate challenges and overcome burnout. Don’t be afraid to reach out when you need a helping hand.
Self-care is non-negotiable. Make time for activities that recharge you, whether it’s exercise, hobbies, or simply spending time with loved ones. Looking after yourself isn’t selfish; it’s essential for sustainable productivity and well-being.
Employers play a crucial role. Fostering a supportive culture, offering flexibility, and prioritising mental health can make a world of difference in preventing burnout and creating a thriving remote workforce.

The Remote Revolution & Its Shadow

Remember those blissful days of remote work at the start of the pandemic? No commute, comfy clothes all day, and endless cups of tea. It was a utopia, wasn’t it?

Work Laptop GIFfrom Work GIFs

But as time went on, reality hit. Remote work isn’t always a bed of roses. For many, it’s morphed into a pressure cooker of burnout, with blurred boundaries, social isolation, and the constant barrage of notifications.

In a nutshell, burnout is akin to running your car on empty until it sputters and stalls. It’s that feeling of emotional, physical, and mental exhaustion that develops when work stress becomes chronic. It’s not just a bad day; it’s a persistent state of being overwhelmed, cynical, and detached from your work. And it’s a very real issue in the world of remote work.

A recent Gallup study found that 28% of remote workers experience burnout ‘very often’ or ‘always.’ That’s a considerable number of people feeling on the verge of collapse. And it’s not just affecting them; it’s taking a toll on businesses too.

Burnout leads to decreased productivity, increased absenteeism, and higher staff turnover – a lose-lose situation for everyone involved.

This image illustrates the toll that burnout takes. Employee Burnout: The Biggest Myth (Image: Gallup)

But don’t lose hope! Just like any other challenge, burnout can be tackled. It takes a conscious effort from both employees and employers to cultivate a sustainable and healthy remote work environment. Let’s explore some strategies that can make a tangible difference.

9 Ways Employees Can Reclaim Work-Life Balance

Set Your Work Hours, and Stick to Them: When your home serves as your office, it’s easy to get into the habit of working continuously. Set a clear start and end time for your workday, and communicate it to your team and family. This helps create a sense of structure and prevents work from bleeding into your personal time.
Create a Workspace That’s Just for Work: Ditch the couch and dining table. Having a dedicated workspace, even if it’s just a corner of a room, helps signal to your brain that it’s time to focus. It also makes it easier to switch off at the end of the day.

Boundaries are Your Best Mate: Let’s be honest, it’s tempting to check emails while making dinner or answer a quick call during your lunch break. But those blurred lines can lead to burnout faster than you can say “work-life balance.” Set clear boundaries and stick to them.
Breaks Aren’t a Luxury, They’re Essential: Just like in a traditional office, schedule regular breaks throughout the day. Step away from your computer, stretch your legs, grab a cuppa, or simply take a few deep breaths. These mini-breaks can do wonders for your focus and energy levels.
Let People Know When You’re Available: Use your calendar, status updates, or even an out-of-office message to indicate when you’re working and when you’re not. This helps manage expectations and reduces those pesky interruptions.
Disconnect at the End of the Day: Create a “shutdown ritual” to signal the end of your workday. Close your laptop, tidy your workspace, and switch off work notifications. This helps you mentally transition from work mode to relaxation mode.
Take Time Off, Seriously: Just because you’re not commuting doesn’t mean you shouldn’t take breaks. Plan holidays, mental health days, or even just a long weekend to recharge and come back refreshed.
Make Time for the Things You Love: Work shouldn’t be your whole life. Make sure you’re carving out time for hobbies, interests, and activities that bring you joy.

Nurture Social Connections: Remote work can be isolating. Make an effort to stay connected with friends, family, and colleagues. Schedule virtual coffee breaks, join online communities, or even just pick up the phone for a chat.

6 Ways Employers Can Foster a Burnout-Resistant Culture

Embrace Flexibility: One size doesn’t fit all. Offer flexible work arrangements like flextime, compressed workweeks, or the option to work remotely a few days a week.

Flexible Work Arrangement	Pros	Cons
Flextime	Increased employee autonomy and control over their schedule.	Potential for communication challenges and scheduling conflicts.
	Improved work-life balance and reduced commuting stress.	Difficulty in monitoring employee productivity and ensuring accountability.
	Can lead to increased productivity and job satisfaction.	May not be suitable for all roles or industries.
Compressed Workweeks	Longer blocks of uninterrupted time for focused work.	Potential for increased fatigue and decreased productivity on longer workdays.
	More free time for personal pursuits and responsibilities.	Can lead to challenges with work-life balance if not managed effectively.
	May improve employee morale and retention.	May require adjustments to team communication and collaboration practices.
ROWE (Results-Only Work Environment)	Complete focus on results and outcomes, not hours worked.	Requires a high level of trust and clear performance expectations.
	Increased employee autonomy, empowerment, and engagement.	Can lead to isolation and lack of connection if not managed carefully.
	Potential for improved productivity and innovation.	May not be suitable for all roles or company cultures.
Hybrid Work Arrangements	Combines the benefits of remote and in-office work.	Requires careful planning and coordination to ensure seamless transitions.
	Offers flexibility while maintaining some in-person interaction and collaboration.	Can create a sense of inequality between remote and in-office employees if not managed well.
	May lead to increased employee satisfaction and engagement.	May require investment in technology and infrastructure to support both remote and in-office work.

Effective communication is essential. Clear expectations, regular check-ins, and open communication channels are crucial in a remote setting. Ensure employees know what’s expected of them and feel comfortable reaching out if they need support.
Encourage Breaks and Time Off: Don’t just offer time off, actively encourage employees to use it. Create a culture where taking breaks and holidays is seen as a positive thing, not a sign of slacking off.
Build a Supportive Community: Foster a sense of belonging and connection, even when everyone’s working from different locations. Organise virtual team-building activities, encourage social interaction and create opportunities for employees to connect on a personal level.

High Five GIFfrom High Five GIFs

Prioritise Mental Health: Offer resources like employee assistance programs (EAPs) or access to counselling services. Make it clear that mental health is just as important as physical health and that seeking help is encouraged.
Lead by Example: Managers and leaders set the tone. If you’re constantly working late and sending emails at all hours, your team will feel pressured to do the same. Model healthy work habits and prioritise your well-being.

Taking Action: Breaking the Burnout Cycle

If you’re feeling burnt out, it’s time to take action. Here’s a simple plan to help you get back on track:

Assess the Situation: How severe is your burnout? What are the main factors contributing to it?
Make a Plan: Set realistic goals, prioritise self-care, and identify strategies that will help you manage stress and set boundaries.
Reach Out for Support: Talk to your manager, HR, a trusted colleague, or a mental health professional.
Implement Changes: Start making small changes to your work habits and routines.
Prioritise Your Well-being: Make time for activities that bring you joy and help you relax.

Monitor and Adjust: Regularly assess your progress and make adjustments to your plan as needed.

The Healthy Workspace: Your Partner in Well-being

Remember, you’re not alone in this journey. At The Healthy Workspace, we’re passionate about helping individuals and organisations create thriving work environments. If you’re struggling with remote work burnout, reach out to us. We offer a range of resources and support.

Conclusion

While remote work is inevitable, it doesn’t have to lead to burnout. By prioritising well-being, setting boundaries, and fostering a supportive culture, we can create a remote work landscape where everyone can thrive. Remember, it’s not just about working from home; it’s about working well from home.

Supporting References

Gallup. (2020). Employee Burnout: The Biggest Myth. https://www.gallup.com/workplace/288539/employee-burnout-biggest-myth.aspx
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103-111. https://doi.org/10.1002/wps.20311
World Health Organization. (2019). Burn-out an “occupational phenomenon”: International Classification of Diseases. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
Black Dog Institute. Workplace mental health and wellbeing. https://www.blackdoginstitute.org.au/education-services/workplaces/

Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE, 17(8), Article e0272460. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9432722/