Resolving burnout often requires changes at the job, team, or organizational level. But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

Heavy workloads and deadline pressures are a fact of managerial life. But when relentless work stress pushes you into the debilitating state we call burnout, it is a serious problem, affecting not just your own performance and well-being, both on the job and off, but also that of your team and your organization.

Health and behavioral science. This will eliminate the future potential of health and safety risk. In order to help you promote a healthy work environment, we have put together a few tips which you can implement to reduce the likelihood of fatigued workers affecting your workplace.

Breaks are an opportunity for employees to rest and recharge during a challenging work task. According to research , taking a break will reduce stress, improve memory and boost performance and creativity. Ensure you provide an adequate space for employees to take breaks — this means a safe, clean and comfortable environment such as a break room or perhaps a more elaborate space with additional comforts like a couch or games area.

Indoor plants are a worthwhile addition too as they clean the air and reduce stress. Drinking water is essential to keeping the body functioning properly and maintaining good health. Harvard research states staying hydrated improves sleep quality, cognition and mood.

As a guide, experts recommend drinking roughly 11 cups of water per day for the average woman and 16 for men, however, this can vary depending on your intake from food, exercise and environment.

Having a water cooler in your office ensures workers have access to safe, filtered drinking water and encourages their intake. A good night's sleep can drastically improve the health and wellbeing of workers. Adequate sleep improves our ability to stay alert, safe and productive at work.

The National Sleep Foundation recommends adults get at least seven hours of sleep each night. Tips for better sleeping habits include going to bed at a consistent time, winding down without screens an hour before bed and avoiding caffeine hours before resting.

Educate employees on the benefits of sleep and ways they can improve their sleeping habits. Employee health checks show that your business supports the health of its employees, which in turn results in higher productivity.

Allow each employee to discuss their own health without the risk of criticism or penalty. Home Renovations. Insurance Coverages. Lawn Care.

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Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. Every individual is different, but most adults need 7 — 9 hours of sleep on average to feel well rested. Additionally, the timeframe you sleep has a lot to do with feeling well rested.

Your body becomes accustomed to your sleeping schedule so if you are going to bed and waking up at different times throughout the week, you will likely feel more fatigued. Try to stick to a consistent sleeping schedule.

Some individuals may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level. Fruits and veggies, nuts and whole grains are a great option to help boost your energy levels.

Stress uses up a lot of energy. Try to introduce relaxing activities into your day to increase energy levels:. Fatigue is not only uncomfortable in the workplace, it can be dangerous as well. Next time you are feeling fatigued, we hope you try one of our tips above!

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You could even dart up a couple of flights of stairs for a quick recharge. Desks that can adjust to standing positions are a great option for those people who just need to work through a lull or want to get the benefits of added circulation—and potentially even reduced mortality.

A good breakfast filled with carbohydrates will hold you in good stead throughout the morning. Resist the temptation to overeat in order to avoid a blood sugar crash or inundating your digestive system. Instead of consuming sugar to get an energy boost , try healthier alternatives such as fresh produce and complex carbohydrates legumes and whole grains, for example.

Mild dehydration is an often-unnoticed cause of fatigue and impaired cognitive functioning. Keep lots of water—or another preferred beverage—at your desk and condition yourself to drink about 11 cups of water a day for women or 16 cups for men, according to the National Academies of Sciences, Engineering and Medicine.

But you want to be strategic about how much caffeine you ingest. As with any external stimulant, too much can lead your body to adjust and no longer feel the same level of impact. This article was published in October and has been updated. Naphtali Hoff, PsyD, became an executive coach and organizational consultant following a career as an educator and school administrator.

Read his blog at impactfulcoaching. Download a free chapter of his upcoming leadership book, Becoming the New Boss.

Put your phone away at night to prevent being tired at work. Take breaks. Feeling tired at work?

With diminishing lines between work life and personal time, many employees end up taking more work than they can chew. New studies by Harvard Business Review show that more and more employees work at least one hour on the weekend.

Being sleepy at work can cause you to say or do things that damage your reputation. Plain old fatigue can put you at risk for a lot of accidents.

Exhaustion directly affects both the big muscle groups and fine motor skills. This means that fatigue may hinder your productivity in more ways than one. Studies have also shown that there is a very strong link between regular sleep deprivation and higher instances of diabetes, heart disease, stroke, and depression.

Neglecting to seek treatment for chronic tiredness as early as possible might just be putting your life and job on the line! Americans stare at electronic screens an average of 10 hours a day , which is a shocking statistic.

They invest their off-hours on their phones or in front of their laptops as well. Devices that emit blue light like phones, tablets, and laptops can reduce sleep quality and increase depression, anxiety and stress.

Not being able to fully disconnect from work is the main source of ongoing fatigue related to workplace burnout. Our bodies have an internal clock that always reminds us to rest.

But if we ignore it, it disrupts our circadian rhythm, which can lead to first fatigue and then, eventually, burnout. Some days we feel invincible and energized, while other days, it seems impossible to even get up out of bed! It is important then to take some time during the day when you feel a lack of energy.

Make sure you recharge both mentally and physically. Think about ways in which you might accomplish this — do you need more opportunities for a little downtime? Now that you know what work fatigue is, its causes and symptoms, you must be thinking about how you can measure work fatigue, so you can take appropriate steps to conquer it.

Fatigue is often an overlooked aspect of the workplace. A majority of workers feel embarrassed to share how fatigued they are with their coworkers for fear that others might misunderstand. Most people use a one-dimensional scale to measure the severity of their fatigue.

One-dimensional scales are typically five-point verbal rating scales from none to very severe fatigue. Besides these verbal rating scales, the visual analog scale is another kind of subjective quantification of fatigue that is used.

Scales that are used to rate the degree to which a person has experienced fatigue in a given time are also commonly used. They are called multidimensional assessment of fatigue MAF instruments and the rate either how fatigued a person feels in general.

There is also another scale that measures how sleepy you feel on average throughout the day called the ESS scale Epworth Sleepiness Scale.

This tool analyzes how long you can stay awake during the daytime working hours, which is typically considered 12 am — 2 pm in most industrialized cultures. There are many other methods to measure work fatigue and understand if your employees are on the path to being burned out.

You can opt for the measuring method that best suits your team, or you can opt for AI-based tools now available that can help you measure the level of your employees. Before we tell you how you can overcome or keep your work fatigue in check, let us show you how it can affect your workplace.

Being tired can be detrimental to productivity in the workplace. It affects your skills, making good judgment harder and increasing your likelihood of having an accident. Recent studies have shown that this can also have a negative impact on the people working around you.

A report published in Science daily shows that chronic sleep deprivation leads to riskier behavior. Moreover, participants deemed this behavior safer than they would have if they were well-rested.

A report that was published in the Journal of Occupational and Environmental Medicine discovered the numerous negative side effects that are associated with working for long hours.

The researchers concluded that if someone works for more than 17 to 19 consecutive hours, their response speeds will be half as slow as well-rested workers, they will exhibit impaired performance levels, and they risk having dangerous accidents and mistakes on the job.

One way managers can easily determine whether their employees are overworking themselves is using a time tracking tool.

Time Doctor is a time tracking app that allows you to see which employees potentially have issues balancing their personal and professional lives. As a manager, you can also see if your team is working well together. In addition, Time Doctor provides a Work-Life Balance Widget that can assist them in recognizing and preventing employee burnout.

If employees work extra shifts, late hours, or weekends too many hours, their performance can be tracked through the widget. These are the major symptoms of overload and can be addressed with the help of Time Doctor before they affect employees severely.

Getting regularly, a good amount of rest and sleep is an essential factor for ensuring optimal performance. The general consensus amongst a cross-section of the population suggests that 8 hours of sleep is necessary to preserve full alertness and energy throughout your waking hours, with a few people being able to function effectively on less than that.

If you restrict yourself to a lesser amount of resting time before a shift, you will virtually be sleep-deprived by 2 hours. However, it will take much more time 24h for an individual who requires 8 hours of sleep for maximum efficiency to recover from any fatigue associated with working long shifts or delayed or early starting shifts.

It is necessary not only to avoid working overtime during hour shifts but also to make sure there are a minimum of 24 hours between shifts in order to maintain optimal health during workdays as well as adequate recovery after shifts are over.

Working a job that involves working nighttime hours and sleeping days can have adverse effects on health and performance. However, by taking advantage of some simple melatonin supplements and affirmations, you will be able to adapt your circadian rhythms to begin adapting to the night work schedule as well.

It is also crucial to remind ourselves not to try and battle our minds because it will always win! These supplements help your body work in conjunction with your mind while helping lift any stress being experienced, which makes it easier to focus solely on the present moment, reducing the possibility of making errors or forgetting things at the workplace.

Instead, slowly build up some momentum by committing to a few small activities throughout your day. For example, take the stairs, clean your house, go on a walking meeting with one of your colleagues, or perhaps just stand up and stretch while you are on a conference call!

Most articles that are written by health authorities typically recommend eight 8-ounce glasses of water 2 liters every day. However, there is no harm in drinking even more if you know it will help you stay focused. By the same token, pay attention to how you feel when you have not been getting enough H20 — do you get headaches or feel groggy?

It is better to have a healthy and well-balanced meal every 2 hours instead of overeating and getting lethargic. Snacking on fruits, veggies, nuts, and whole grains can be a good way to get the energy you need.

Stress is exhausting. Productivity through maintaining optimal energy levels can prove to be difficult due to the many demands of our often-stressful work lives. While there may not always be ideal solutions for overcoming setbacks and daily challenges, a few simple and regular steps can go a long way in helping regain your balance, like adopting a few hobbies in your day to day life like:.

With poor onboarding process in most companies, the employees end up getting overwhelmed at the start of the new job itself and, over time, get really stressed about their work and performance. Our advice to reduce the onboarding stress is to engage the new hires with a strong onboarding program so that they are completely prepared for any workplace challenges.

Work fatigue is a natural phenomenon that everyone will experience throughout their lives. Work fatigue can make you feel less motivated, and it can keep you from working at your best. Work fatigue can also be caused by not eating enough, not drinking enough water, or not getting enough exercise.

Saurabh Wani is a freelance digital marketer. He has worked as an HR Recruiter for over 3 years before moving to marketing, where he defined the recruitment life-cycle that helped employees find the right job. He loves traveling and can be seen binge-watching F. S when he is not working.

But you can also take steps toward recovery and prevention on your own: Prioritize your health, shift your perspective to determine which aspects of your situation are fixed and which can be changed, reduce exposure to the most stressful activities and relationships, and seek out helpful interpersonal connections.

Heavy workloads and deadline pressures are a fact of managerial life. But when relentless work stress pushes you into the debilitating state we call burnout, it is a serious problem, affecting not just your own performance and well-being, both on the job and off, but also that of your team and your organization.

Health and behavioral science. How to tell if you have it and what to do about it. by Monique Valcour. From the Magazine November A version of this article appeared in the November issue pp.