Managing Workload and Reducing Burnout During Remote Work

The shift to working from home has not reduced work hours. On average, people are spending about 49 more minutes working daily and attending more meetings compared to pre-pandemic times. Whether you commute to the office or work from home, disconnecting from work has been challenging since before COVID-19.

Burnout is so prevalent worldwide that the World Health Organization’s International Classification of Diseases now classifies it as a syndrome. It is defined by feelings of exhaustion, cynicism, and negativity. If this resonates with you, consider reflecting on your work habits. When was the last time you enjoyed entertainment without checking your email? Can you leave your house without your phone, or eat without working?

Insights from Experts

Journalist Celeste Headlee spoke with New York City therapist Amelia Aldao about strategies to work less and relax more. Highlights from their discussion included insights into both the loneliness epidemic and working-related guilt.

The Loneliness Epidemic

People are experiencing increased isolation, whether alone or with family. America’s longstanding loneliness epidemic is worsening, negatively impacting anxiety, depression, and physical health.

Feeling Guilty When Not Working

Many internalize expectations from family, leading to guilt when productivity seems inadequate. Guilt signals unmet expectations. To manage guilt, adjust your environment and expectations to prevent it. Once guilt emerges, it is challenging to address due to its strong emotional impact; proactive work is crucial.

Exposure Therapy for Compulsion

Exposure therapy can aid in managing work-related compulsions. Accept limits on task completion, priorize tasks, and learn to let go. A personal example includes moving away from maintaining an ‘inbox zero’ status. The pandemic made immediate email responses unfeasible. Instead, prioritize essential tasks like responding to clients and team interactions, handling other tasks subsequently. Initial anxiety lessens over time with exposure, illustrating a principle from cognitive behavioral therapy.