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With the ongoing COVID-19 pandemic impacting all of us globally & affecting our mental, emotional. physical & spiritual health, it is vital for us to uplift ourselves to keep ourselves going.

Since many people are working from home or staying at home due to the fact that they cannot go out as much as they used to; the work from home (WFH) burnout/ stay at home (SAH) burnout is real.

Even if working from home feels easy, it isn’t in many ways. There are household chores to do, meals to cook, coffee/tea to make, family members to take care of, online meetings to attend to & work related tasks to be completed. Sooner or later, it is bound to take a toll on you!

The feeling of being stuck at home & having a lot on your plate, can end up making you fatigued & leave you drained.

Since I am currently working from home, blogging as well as conducting my Dance Movement Therapy Sessions Online; I have felt exhausted, drained & unproductive at times. That’s when I realised that I am having a burnout & I need to cope with it & find ways to deal with work related burnouts.

Here are 5 ways to cope with or prevent a WFH/SAH burnout:

  1. Sleep

Sleep is one of the most common burnout prevention and treatment strategies as sleep deprivation results in the body rarely getting any restoration after a long day. Prolonged lack of sleep leads to:

  • Increased chances of accidents as your brain does not function at its full potential
  • Impaired judgment
  • Heart problems such as heart attack, stroke, heart failure, and diabetes
  • Depression
  • Anxiety
  • Poor memory and concentration skills

It is proven that adults need around seven hours of sleep to be able to handle a potentially stressful day or just to be productive in general. Adequate sleep is one of the most powerful methods to combat chronic burnout and stress.
Here are a few tips that you can use to achieve better and more peaceful sleep:

  • During the day, increase your exposure to bright, natural light.
  • Do not drink caffeine late at night or late in the evening.
  • Aim to keep a consistent sleep schedule
  • Limit blue light exposure by turning off all devices and keep them a distance away from your bed at night. Switch off that WiFi.

2. Learn to Say “No”

Burnout prevention and treatment can start by taking a step back when it comes to your workload. Taking on many tasks may get you get that promotion sooner orhelp jmake more money and various other rewards, but your mental health should take precedence. However, if you do take on lots of tasks all at one go, by the end of the day, you will be incapable or produce less than optimal results if you are mentally, emotionally or physically exhausted.

You may hesitate at first, but when you realise that you can do the tasks at hand much better if you say no, because you can focus better, you will be at a better place physically, mentally & emotionally.

3. Spend time with Postive People

Negative people can figuratively pass on their negativity onto you, which can always make you feel tired and depressed. They can literally bring down your energy, by talking incessantly about negative things. It doesn’t mean that you avoid people whoo need your help or want you to lend an ear to their troubles, but consciously avoiding people who bring unnecessary toxicity in your life, can help you a great deal. Burnout and depression can walk hand in hand. Luckily, there is a way to address both simultaneously.

Burnout treatment comes in all types of forms as associating yourself with people who uplift you can do a great deal of good. The positivity can make you feel happy and willing to take on the day. So surrounding yourself by people who support you and are postive, can help you a great deal. Once you are positive, your mindset can prevent depression, stress, and burnout as you will more likely want to take on the tasks you have set for yourself.

4. Stop putting too much Pressure on Yourself

I have been guilty of this many times & have put undue pressure on myself and it has turned out to be counter-productive. When you stop putting unnecessary pressure on yourself to finish the tasks and when your mind is relaxed and happy, that’s when your brain will be the most active & accomplishing your tasks will seem almost effortless.

Also, practicing self-care & focusing on your physical health, like taking care of your diet & exercising can go a long way in helping you feel better and taking the load off your mind.

5. Take a break

This is a very obvious one, but I think all of us deserve a day or two to unwind & restore our energy.

No matter how busy you are or how hectic your schedule is, it is vital to take a day or two off from work and just breathe. By taking a break, I mean that you can do things you usually don’t. If you don’t binge watch your favourite show on netflix, then do that; if you don’t have time to apply that face mask, then do that, or maybe just catch up with family & friends. Or sign up for new courses & online workshops. You can pursue your hobby or try your hand at something new! Reading/art & craft/ baking/ dancing/singing/meditation; the list is endless!

If you are interested in connecting with yourself, dancing & healing yourself holistically (body, mind, spirit & emotions), you can check out our Online Dance Movement Therapy Program here.

Whatever is your way of relaxation & giving your mind a break, just do it!


So those were 5 ways of preventing or dealing with the Work From Home/Stay At Home Burnout.

Have you had a burnout or felt exhausted even when you are at home? How have you dealt with it? Let me know in the comment section below!

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