Battling Burnout in the Work-from-Home Era

-

Remote work has become a standard for many in the post-COVID world. Not only does it help us gain flexibility in our daily routine, but it also brings several undeniable perks like getting to avoid stressful commutes, an enhanced work-life balance that comes with getting to spending more time with family, or simply the freedom to work in our pyjamas. However, let’s be real, working from home has its hidden challenges as well. The same space where we relax and unwind ends up as the space where we tackle deadlines, attend meetings, brainstorm and solve problems. Suddenly the dining table serves as an office desk and the evenings that were once for binge-watching your favourite shows get interrupted by work.

The line between work and personal life often gets blurred in the work from home model. For many, the workday stretches into the night without a clear end, compounded by the absence of usual office interactions - no casual conversations, coffee breaks, or even a simple "How are you doing?" from a colleague. The result? An overwhelming sense of burnout where every task feels heavier, every email more draining, and motivation becomes harder to find.


Image: Freepik

Burnout is not a medical or psychological condition. However, it has been recognised as a syndrome. A syndrome is a group of signs and symptoms that occur together and are associated with a specific health-related problem. Burnout is not just a feeling of exhaustion due to work but rather a state of complete emotional, physical and mental exhaustion resulting from chronic work stress which affects one’s day to day functioning. According to the World Health Organization (WHO) ‘burnout’ is an ‘occupational phenomenon’.

 

The International Classification of Diseases-11 (ICD-11) defines burnout as:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

  • feelings of energy depletion or exhaustion;
  • increased mental distance from one’s job, feelings of negativism or cynicism related to one's job; and
  • reduced professional efficacy.

Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”


Burnout rates across age groups (2023-2024). Data: Infinite Potential

Burnout rates across genders (2023-2024). Data: Infinite Potential

These datasets outline trends in burnout rate across different age groups and gender identities for 2023 and 2024. Among women, burnout increased from 38% in 2023 to 42% in 2024, potentially reflecting enduring workplace stressors, societal pressures, or the dual burden of work and caregiving, highlighting the need for gender-sensitive workplace strategies. Men's burnout rate, on the other hand, has slightly improved. Among younger employees and non-binary employees, burnout appears to be decreasing, possibly due to targeted mental health interventions or supportive workplace policies. However, burnout rates among middle-aged groups have risen, indicating increased challenges in balancing work responsibilities or career pressures.

I have outlined some reasons that contribute to burnout among remote employees and discussed strategies that can help you regain control of your time, energy, and mental well-being. After all, your work life shouldn’t be taking over your entire life

 
What are some causes of burnout among remote employees?

1. Mental Overload

Since the line between work and home gets blurred, employees often have to juggle multiple professional and household responsibilities, and sometimes even caregiving – all of it within the same space. This constant multitasking increases mental load which impairs judgement, and problem-solving ability, making it hard to focus on tasks and hampering productivity. It also leads to decision fatigue, where our ability to make sound decisions deteriorates with prolonged mental exertion, ultimately leading to emotional exhaustion.

2. Emotional Exhaustion

Although online communication platforms and instant messaging apps come with several benefits, they also have certain drawbacks. “Emotional Labour” is a term coined by Hochschild (1983), which refers to the effort one has to put into managing emotions to meet expectations at the workplace. When it comes to these online platforms, individuals have to put in a certain amount of emotional labour, such as maintaining an appearance of engagement and professionalism despite physical separation or having to appear attentive during a long Meet call while also managing distractions at home, which requires employees to suppress frustration or fatigue. Also, unlike face-to-face interactions, virtual communication often lacks nonverbal cues leading to misunderstandings which adds to the stress. Besides this, the constant effort to stay "present" in a virtual world can leave employees emotionally drained, exacerbating burnout.

 3. Isolation and Loneliness

Interpersonal interactions play an important role in maintaining emotional well-being as humans are social beings. In traditional office settings, coffee breaks, shared lunches, and team outings provide opportunities to network and connect with co-workers, creating a sense of camaraderie and helping maintain emotional well-being. Remote work, however, significantly reduces these social interactions, leading to feelings of isolation and loneliness, which are strongly correlated with stress and mental health issues. The Social Buffering Hypothesis (Cohen & Wills, 1985) suggests that social support serves as a protective factor against stress, helping individuals cope with challenges more effectively. Since such support is lacking in case of the remote work model, employees often feel that they’re facing challenges alone, making them more overwhelmed and heightening their vulnerability to burnout. This not only affects productivity but also affects the quality of work. Those experiencing burnout are twice more likely to also suffer from loneliness according to the State of Workplace Burnout 2024 by Infinite Potential.

 4. Motivational Drift

According to the Self-Determination Theory (Ryan & Deci, 2000), motivation relies on the fulfilment of three basic psychological needs: autonomy, competence, and relatedness. While remote work often enhances autonomy to a certain extent, it can undermine the sense of relatedness, that is, the feeling of being connected to others in the workplace. The lack of connection and shared objectives can make work feel heavier and less meaningful, leading to motivational drift. When employees feel disconnected from their colleagues and the organization’s mission or feel that their work lacks purpose, their intrinsic motivation (the internal drive to perform) may reduce. This drift often manifests as disengagement, isolation, procrastination, or a sense of futility, all of which can contribute to burnout.

 

Strategies to combat burnout: -

1. Set Clear Boundaries: Setting boundaries is crucial to ensure a healthy work-life balance. You can do so by setting a consistent schedule for your workday. Define clear working hours that mimic traditional office hours, for example, if you start at 9 in the morning, make sure you log off at a specific time every day. Create a dedicated clutter-free workspace at home which will enhance productivity and psychologically help separate work from relaxation spots, reducing the temptation to work nonstop.

 

2. Prioritize Self-Care: Take frequent breaks as it will help avoid mental exhaustion. You can also incorporate physical activities like exercises, yoga, pilates or walking into your daily routine, which can help alleviate stress, prevent ailments and boost your mood. Resist the temptation to snack excessively during work, instead, plan balanced meals with plenty of fruits, vegetables and proteins to keep your energy levels stable throughout the day.  Find the time to pursue your hobbies and interests which can help bring joy and relaxation. And definitely set a fixed sleeping schedule because as Thomas Dekker says, “Sleep is that golden chain that ties health and our bodies together”.

 

3. Foster Social Connections: Remote work creates isolation among employees due to a lack of sense of connection. However, it can be tackled by engaging in non-work conversations on the online platforms your team uses. You can regularly communicate with coworkers for feedback and heavily collaborate on projects to maintain a sense of teamwork. If you are struggling, you can try sharing your feelings with a trusted co-worker, manager or mentor. Invest time in connecting with family and friends during breaks or outside of work hours. You can also spend time in co-working spaces to interact with others and also for a change in your environment.

 

4. Manage Workload Effectively: Online digital planner tools like Microsoft To-Do, Google Tasks and Trello can help organize your tasks by priority, helping you organize your workday. Set realistic goals and avoid overcommitting to projects – focus on high-priority tasks and break larger projects into smaller, manageable chunks. If you have the option, delegate tasks to team members. Group similar tasks to save time and increase efficiency, and focus on one task at a time. Keep in mind to practice time management which will not only help manage your workload but also help set boundaries effectively.

 

5. Use Technology Mindfully: Avoid using work-related devices in personal spaces and set boundaries with notifications. Schedule specific times to check emails or messages instead of responding to them in real-time. You can use task automation tools like Zapier, IFTTT or Make to automate repetitive tasks, which will help save mental energy and boost productivity for high-priority tasks. Also, try to set boundaries for time spent on social platforms to avoid distraction and fatigue. And periodically assess whether your digital tools are enhancing productivity or adding to your stress.

 

6. Practice Relaxation Techniques: You can adopt and benefit from various relaxation techniques which help maintain well-being, manage stress and prevent burnout. Overall, these helps feel a sense of calm and improve productivity.

  • Mindfulness Meditation: It is the practice of focusing on the present moment, observing thoughts, emotions, and sensations without judgment, which helps feel grounded and reduce overthinking.
  • Deep Breathing Exercises: This involves inhaling consciously - taking slow, full breaths to activate the body’s relaxation response, which reduces the levels of stress hormones like cortisol.
  • Progressive Muscle Relaxation (PMR): PMR is a technique where you tense and then the relax body’s specific muscle groups in a sequential order to release physical tension and promote relaxation. You can do this by starting with your toes and then gradually moving up your body. Tense the muscles for 5 seconds and then release for 10. Feel the sensation of relaxation after releasing each muscle group.
  • Yoga and Stretching: Yoga integrates physical postures, breathing exercises, and meditation while stretching focuses on improving flexibility and reducing muscle stiffness.
  • Aromatherapy: Aromatherapy uses natural essential oils to create a calming environment. You can use aromatherapy candles, diffuse essential oils like lavender, peppermint, or eucalyptus in your workspace or apply a few drops to your pulse points.


So, these are some strategies to tackle burnout, but let’s be honest—it’s easier said than done, right? You might think, “How am I supposed to set boundaries when emails keep pinging at 10 PM?” or “Self-care? I barely have time to finish my work!”

Here’s the thing: small changes add up. Closing your laptop at a set time isn’t just about boundaries; it’s about reclaiming your evenings. Taking five minutes to stretch or breathe deeply isn’t just a pause; it’s resetting your brain. And making time to chat with a colleague or a friend? It reminds you that you’re not alone in this remote work rollercoaster.

Burnout doesn’t mean you’re failing—it means you’ve been running on empty for too long. By trying even one or two of these strategies, you’re taking a step toward balance. After all, work is important, but so is your peace of mind.



Also read: Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming

Stressed Out or Fired Up? It's All About How You Perceive It

 

Comments

Post a Comment

Popular Posts

How to Deal with Workplace Conflict Like a Pro

-
Image
Navigating human relationships is a complicated thing, especially during times of distress or heightened emotions. Ego and pride often take the center stage, worsening interpersonal relationships. After all, we often feel that winning an argument can sometimes provide us with a temporary ego boost, even if it comes at the cost of the relationship. Conflict is unavoidable - wherever there are people, there will be disagreements. Workplace conflict, whether stemming from simple misunderstandings or a full-fledged dispute, has the potential to disturb the harmony in any office. However, when managed effectively, conflict can also provide opportunities for growth, creativity, and improved relationships. Image by Freepik Workplace conflicts can arise from several factors, such as conflict of interest, misunderstandings, differences in personality, miscommunication, resource allocation, etc. According to CPP Inc., 85% of both individual contributors and leaders reported experiencing some l...
Read more

The Rarest Personality Types

-
Image
Do you sometimes wonder why your approach towards life is a little different from others? You may have noticed sometimes that your friends thrive in social settings, whereas you feel more energised after a quiet night in. Or perhaps, when everyone seems stuck on the details, you are the one who sees the bigger picture. A lot of it can be traced back to your personality type – and the Myers-Briggs Type Indicator (MBTI) assessment has a great way of explaining it. MBTI is based on theories put forward by Carl Jung, and it classifies people into 16 different personality types. Each personality type has a unique combination of traits – while some are quite common, few are extremely rare, and only a small percentage of people worldwide share them. In this article, we will be delving into the five rarest personality types, and I’m curious to know if you identify with any of these! Be sure to leave a comment below and share what it's like for you. Image by Freepik This assessment is desig...
Read more

Stressed Out or Fired Up? It's All About How You Perceive It

-
Image
Stress is a concept that is firmly established in our daily lives and is often regarded as something harmful. It can be both positive and negative, depending on an individual’s perception of a stressful situation. Therefore, stress can be of two types, namely, eustress and distress, as put forward by Hungarian-Canadian endocrinologist Hans Selye (1974). Image by Freepik With the nature of work changing rapidly in our fast-paced society, we are often unable to meet with the demands of the workplace, leading to stress. Working individuals are bound to experience some level of stress due to increasing demands. According to a survey called “ People at Work 2023: A Global Workforce View , ” 65% of workers globally said that stress adversely affects their work. A report published by Gallup, titled “ State of the Global Workplace 2023 , ” mentions that 44% of employees worldwide experience work-related stress and shows a continuation of the “trend of elevated stress that began almost a deca...
Read more

Dark Triad at Work

-
Image
In the early 2000s, psychologists Delroy Paulhus and Kevin Williams coined the term ‘Dark Triad’ which refers to three types of personality traits: Machiavellianism, Narcissism, and Psychopathy. The first things that may come to your mind when you think about these personality traits are movie villains or callous CEOs, but you’d be surprised to know that individuals with these traits exist in our everyday work settings, hiding behind affable faces, and sometimes, even the demurest coworker can have an underlying shady side to them which others might be unaware of.  Well, it’s all a part of the intricate tapestry of human behaviour at the end. Understanding of how these Dark Triad personality traits play a role in workplace dynamics can help deal with the challenges posed by these personalities. Recognising these traits can help foster a more positive and healthy work environment, which will provide a place for collaboration and cooperation to thrive. It’s important to remember th...
Read more

The Chameleon Leader: Adapting Styles for Success

-
Image
Leadership. The word alone can conjure images of corner offices, power suits, and boardrooms. Leaders create a vision of the future and then align people by communicating it, establishing direction, and inspiring them to overcome obstacles. People often look for the “best” leadership style. However, evidence suggests that leadership styles are not one-size-fits-all. Effective leaders are adaptive – they adapt their leadership style to meet the demands of specific situations while ensuring that their subordinates’ needs are not overlooked. Image by Freepik What is Leadership? Leadership isn’t just about having a fancy title or giving orders—true leadership is about inspiring, guiding, and making a real impact. House and Shamir (1993) define leadership as:  "the ability of an individual to motivate others to forego self-interest in the interest of a collective vision, and to the collective by making significant personal self-sacrifices over and above the call of duty, willingly...
Read more

How can Managers Improve Employee Engagement

-
Image
Picture this: you’re in a meeting, leading it, and with genuine excitement, you announce a new initiative to boost engagement. But as you look around the room, instead of seeing the enthusiastic faces you had hoped for, you see a blend of faint smiles, polite nods and that one team member who looks like they’d rather be somewhere else. Managers often have the best intentions when introducing these initiatives and they aim to create an environment that’s enjoyable and motivating. But often these well-meaning ideas fall fat. Employee engagement goes beyond fun activities or perks – it’s about understanding what truly motivates employees and building a work environment where every individual feels heard, respected and valued. Managers therefore need to use practical strategies to move beyond superficial “employment programs” and transform those into initiatives that foster genuine employee engagement.   Image by Freepik What exactly is employee engagement? Employee engagemen...
Read more

Identify Your Dominant Need

-
Image
American Psychologist, David McClelland developed the Needs Theory back in 1960. He explained that people feel motivated at work due to the influence of three main needs: Achievement, Power and Affiliation. The theory states that these specific needs are acquired over time and are shaped by the experiences that one has. Each need exists in everyone, regardless of one's organizational level. However, the degree to which it drives us varies, from person to person.  Image by Freepik Knowing your dominant need can help you make smarter career moves - from setting professional goals to fostering a more motivated team. Organizations can also provide a more supportive work environment for employees to thrive. So, let's explore how the theory can help both individuals and organizations thrive. Need for Achievement Need for achievement means that one has the drive to complete tasks and challenges that they set for themself or someone else sets for them.  i) Individual Characteri...
Read more

How Childhood Attachment Shapes our Personality

-
Image
Has it ever occurred to you why some people seem to effortlessly navigate relationships, while others struggle to build a strong foundation? The answer might be found in something that developed long before your first heartbreak or that awkward first date—your attachment style. This psychological blueprint, formed during your earliest interactions with caregivers, determines not only how you connect with others but also how you perceive yourself.  British psychoanalyst and psychiatrist, John Bowlby, known for his pioneering work in attachment theory believed that attachment had an evolutionary basis. He wrote in his 1988 book A Secure Base , “The propensity to make strong emotional bonds to particular individuals is a basic component of human nature”.    Image by Freepik But what if I told you that your attachment style influences more than just your relationships? Well, it also plays a key role when it comes to your personality, which has an impact on both your personal ...
Read more

Work Stress Survival Guide: How to Ride the Rollercoaster Without Screaming

-
Image
If work stress were an Olympic sport, I think almost all of us would be gold medalists by now. Whether it’s the endless emails, the deadlines, the back-to-back meetings that could’ve easily been a quick message on Teams, or the ever-growing list of tasks and responsibilities – stress has a way of making itself at home in our daily lives. You know that feeling when your to-do list looks more like a never-ending scroll from a fantasy story, or you have to figure out how not to lose your cool when Jay from accounting “accidentally” eats your lunch…again. They say “What doesn’t kill you, only makes you stronger” yet I think we all have had that moment when we stare blankly at the screen, wondering if it’s too early to Google “How do I fake my death and start over” or fantasize about running away to a quiet cabin in the woods. Well, if you’ve ever found yourself saying “I can’t anymore” or tried to look calm while internally screaming at the sight of another project being added to your ...
Read more