Founder & CEO at Sparq Designs, a Pittsburgh-based, full-service digital marketing agency.

A work-from-home schedule has become normalized, and whether you're in favor of this or not, I think it’s safe to say that we’ve all become “busier.” We no longer have the luxury of small talk in the office to break up the day or thinking time in the car between meetings. Many of us, myself included, have unknowingly taken these small moments of relief for granted. While working from home, I haven’t afforded myself those longer lunches or breaks throughout the day, instead cramming phone calls and video chats back to back. We’ve become busier, leading to moments of insecurity and stress, including burnout.

Statistics show that employees have often struggled with finding both belonging and drive in the workplace. In 2017, Gallup's State of the Global Workplace report uncovered that 85% of employees were not engaged in the workplace — 81% of employees were considering leaving their jobs for the right offer, citing boredom and the need for growth as their main reasons.

Covid-19 introduced devastating challenges; a majority of us still struggle with recuperation and some semblance of normalcy. Many workers have become less passionate than they have been in the past due to these extreme circumstances. For instance, Amnesty International described nightmares, exhaustion, and burnout as consequences of the pandemic's emotional toll on essential workers. And one study uncovered that 33% of Americans had lost a job, taken a pay cut or both due to Covid-19. Nearly half (49%) of Americans saw the pandemic as a major threat to personal finances, leading to job insecurity. Among those who contributed, 57% reported experiencing medium to high levels of psychological distress, including depression, anxiety, and workplace fatigue. In order to retain employees, channel stress, and avoid burnout, variation in both professional and personal life is crucial.

As a business owner and leader, these stressors were important for me to recognize and address for both my employees and myself. I have strived to check in on my team, doing my best to acknowledge their work and to ensure they are taking time for themselves. We pushed forward, adjusting to working from home while still hiring staff for our growing company. However, mental and emotional fatigue exists, and it is important to vocalize when you are struggling.

There are things we can all do to reset and recharge to get back into a healthier mental state. Here are four options I have found success in when I'm beginning to feel burnout:

1. Commit to scheduling a quarterly trip or getaway.

We all look forward to going away for a long weekend or vacation. We work hard so that we can enjoy the perks of life and what the world has to offer. It is important that you are not consumed at all times by a career and your aspirations. Committing to a quarterly getaway gives us something to look forward to — something that we can get excited about and a chance for us to recharge and come back fresh.

Unfortunately, the current landscape we are living in may not lend itself to a full-on getaway. So, there are always other options or alternatives we can look forward to. Staycation spots or long weekend trips are a great way to get yourself out of a routine, refresh, and set aside time for yourself and others to have fun.

2. Find a mentor that you trust and can talk to.

Communication is essential in life and at work. We’ve experienced this more now than we ever have. Find someone who you can trust and talk to. Sometimes the things that we feel and are experiencing are similar to what other people are going through or have gone through before. The simple ability to share these experiences with others is helpful.

In many instances, when I am dealing with frustrations or feeling a bit burned out, the advice from trusted mentors in my circle has helped identify solutions to deal with those issues. You may not be the only person experiencing what you are feeling; ask others for help and advice — we are never too old to learn something new.

3. Build physical activity into your daily schedule.

In my opinion, building physical activity into your daily schedule is a must. I make time for the gym multiple times a week, and golf on weekends. Not only does this provide a break within the day, but the physical and mental health benefits are incredible.

In a clinical study performed, regular exercise was found to be comparable to antidepressants as a treatment for depression and future relapse. Stress plays a large role in the way we feel on a daily basis. The ability to release those endorphins that make you feel good can put you in a much better mindset to begin or end your day.

Many of us can become a slave to our schedules. If this is you, add exercise to your calendar so you can hold yourself accountable to some activity each day.

4. Get some sun.

Who doesn’t like being outside on a nice sunny day? Bask in the sun as much as you can throughout the day. We spend the majority of our time working at home, on calls and in meetings; take some of these outside, if the opportunity allows.

Humans naturally absorb vitamin D from the sun, which can help with our mood, as well as provide many other health benefits. Many people are deficient in Vitamin D, especially if you spend the majority of your winters inside. If you are unable to spend time in the sun during your day, consider picking up a Vitamin D supplement from your local health store.

Your mood and mindset determine the way you feel on a daily basis. Make a conscious effort to prioritize yourself on a daily basis. You will not only improve your overall mindset, but you should find more motivation throughout your day.

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