Here are some tips to avoid stress and burnout.
1. Set boundaries
It can be hard to separate work and leisure time especially if you are working from home. Set rules so you can detach mentally from work. Try not to check emails or messages outside of work hours. If you use your personal phone or computer for work, set rules so you're not disturbed by incoming emails or messages. Alternatively, can your workplace provide you with a different phone?
2. Review your workload
Review your workload if your work is making you feel overwhelmed, unhappy and exhausted. Your manager should support you and help make your work manageable and enjoyable for you. Perhaps there's scope to share some of your tasks with a colleague or prioritise some things over others. There's no shame in asking for help, support or sharing of tasks.
3. Take breaks and relax
It’s easy to work through the day to get the job done but it’s important you take your work breaks to stretch your muscles, eat and re-focus your mind. Going for a walk and enjoying some fresh air, seated yoga or listening to music are great ways to spend a break. Regular physical activity can help you manage stress and takes your mind off work problems. Find ways to let nature in – engaging with nature is a good way to maintain some balance and feed your spirit.
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4. Use your annual leave
Taking a decent break throughout the year is another great way to rest and re-charge. Always have at least one break booked in so you have something to look forward to. Longer breaks really give you time to refresh and come back to work energised. Plan a get away (even just a long weekend) or just relax at home.
5. If you’re sick, rest
If you’re under the weather, stay home, don't work and focus on getting well. If you soldier on, you’ll end up feeling worse and taking longer to get better. Plus, there’s a risk you’ll spread whatever you have to your workmates. If you have COVID-19 it's especially important that you look after yourself and stay away from the people around you. Read more about looking after yourself with COVID.
If you're working from home you might be tempted to keep going since you won't be putting your colleagues at risk. However if you're unwell you need time to rest and recuperate so take a sick day when you need one. You're legally entitled(external link) to have a number of sick days per year.
6. Talk to somebody
If you let something that’s bothering you at work fester, it may only make it worse. Being honest about what’s bothering you will help get it off your chest and help resolve the issue. If you don't have someone to talk to at work, try a friend or whānau member or contact 1737 free for advice. Often there are support options available through workplaces, such as employee assistance programmes (which can include free counselling).
Remember, if your stress is caused by bullying in the workplace, this is never acceptable. For more information on workplace bullying, visit the WorkSafe NZ website.(external link)
7. Get enough sleep
Good quality, regular sleep boosts your immune system and keeps you mentally and physically well. Make getting a good night’s sleep a priority. Wind down with a good book and a cup of herbal tea. Avoid thinking about work and avoid digital devices as they can cause you to have a bad night's sleep.
8. Exercise
Being active and stretching deeply relieves stress for many people. It is particularly important to be physically active if you have a job where you sit down all day. If you drive to work, try walking or running or cycling. Incorporating exercise into your day is a great way of getting active.
9. Mindfulness
Activities such as yoga, tai chi or mindfulness, can be helpful if you do them regularly. They can clear your mind, reduce stress and help you to remain calm. Also, keeping a gratitude journal can be useful to help you reflect on the positive things that happened each day.
10. Avoid unhealthy habits
Don't rely on alcohol, smoking and caffeine as your ways of coping. They won't solve your problems, they'll just create new ones. Eating a healthy, balanced diet is good for your overall health and will help you perform well mentally and physically.
If you’re concerned about your stress levels or would like more information, please contact your healthcare provider.
