However, working in temporary seasonal roles can be stressful for slightly different reasons.<\/p>\r\n
By seasonal work, we mean work for a defined period of time based on specific needs at that time. The most obvious example is the run-up to Christmas, which, for many industries, can start as early as August.<\/p>\r\n
In the hospitality industry, summer is often the peak season, particularly for restaurants and bars and especially when paired with big summertime events.<\/p>\r\n
So, these roles can come with their own unique stresses:<\/p>\r\n
- \r\n\t
- Uncertain income:<\/strong> Seasonal temp work often involves periods of high income followed by periods of unemployment or fewer opportunities, making financial planning difficult.<\/li>\r\n\t
- The non-stop nature:<\/strong> If you\u2019re working in a busy retail role around Christmas time, the customer inquiries and need to keep replenishing stock can be constant, even overwhelming at times. The same is true if you\u2019re working at a busy banqueting suite with party after party or a warehouse where the flow of orders is seemingly never-ending.<\/li>\r\n\t
- Physical demands:<\/strong> Constantly carrying heavy trays loaded with food can be hard work, as can constantly shifting goods in a warehouse as a picker packer.<\/li>\r\n\t
- Tricky targets:<\/strong> Your line manager or supervisor, or even those who sit above them, may have set hard targets in terms of levels of productivity; this may add to the stress of seasonal temp work as you strive to achieve them.<\/li>\r\n\t
- Being up to standard:<\/strong> Temp workers may very well feel the need to operate at the same level and with the same degree of product\/service knowledge as long-term, full-time employees, creating a sense of pressure when faced with constant customer questions that they can\u2019t always answer.<\/li>\r\n\t
- Overtime:<\/strong> As companies across various sectors \u2013 particularly if they\u2019re consumer-facing \u2013 can often struggle to cope with the sheer demand during peak seasons, you may likely be asked to work overtime. You may feel that you can\u2019t say no to these requests, both in terms of the extra wages and the elevated client needs. But you must ensure you get adequate rest time between shifts \u2013 time to recover \u2013 otherwise you\u2019ll be exhausted.<\/li>\r\n<\/ul>\r\n
This is not an exhaustive list, but the things which have been mentioned above can lead to workplace stress as a temporary and\/or seasonal worker. And if not addressed, they can lead to work burnout.<\/p>\r\n
However, consider how many people across the country quite happily work temporary and\/or seasonal jobs with no problems whatsoever.<\/p>\r\n
The trick is to get in there early, spot any signs of burnout at work, consider how to avoid this burnout, and, should it happen, how to effectively deal with it.<\/p>\r\n
We\u2019re now going to cover all of that below \u2013 so read on!<\/p>\r\n
Recognizing signs of burnout at work<\/h2>\r\n
Being aware of a potential burnout<\/h3>\r\n
If you know you\u2019re under a lot of pressure in your temp or seasonal job and can feel the stress it\u2019s putting you under, then you need to keep an eye out for signs of burnout at work.<\/p>\r\n
If you\u2019re constantly tired, struggling to concentrate, struggling to sleep, and find yourself irritated by what you would usually find to be a minor annoyance, then it might be time to look after \u2018number one\u2019.<\/p>\r\n
Spotting the signs \u2013 physical, emotional, and behavioral<\/h3>\r\n
It\u2019s worth paying attention to what your body and mind are telling you. We\u2019ve grouped the signs and symptoms of a potential burnout below.<\/p>\r\n
Physical signs<\/strong><\/p>\r\n
- \r\n\t
- Frequent headaches or a constant headache<\/li>\r\n\t
- \u00a0Fatigue, well beyond normal \u2018tiredness\u2019<\/li>\r\n\t
- Digestive issues, including heartburn and frequent trips to the bathroom<\/li>\r\n\t
- Changes in your sleeping pattern \u2013 perhaps bouts of insomnia<\/li>\r\n\t
- A change in diet: suddenly overeating or finding you have no appetite at all<\/li>\r\n\t
- Muscle tension\/pain, including persistent aches in your back, neck, and shoulders<\/li>\r\n\t
- Chest pains or heart palpitations<\/li>\r\n\t
- Panic attacks, over which you feel you have no control<\/li>\r\n<\/ul>\r\n
Emotional signs<\/strong><\/p>\r\n
- \r\n\t
- Emotional exhaustion \u2013 simply feeling drained or mentally \u2018spent\u2019<\/li>\r\n\t
- \u00a0Loss of motivation \u2013 a complete lack of interest in anything<\/li>\r\n\t
- Inability to unwind or relax<\/li>\r\n\t
- Ongoing sadness, tipping into depression \u2013 a feeling of hopelessness<\/li>\r\n\t
- Anxiety \u2013 constant feelings of worry<\/li>\r\n\t
- Imposter syndrome \u2013 where you don\u2019t feel like you know what you\u2019re doing<\/li>\r\n\t
- Inability to concentrate properly or focus on tasks.<\/li>\r\n<\/ul>\r\n
Behavioral signs<\/strong><\/p>\r\n
- \r\n\t
- Poor performance \u2013 struggling to get your job done and meet deadlines<\/li>\r\n\t
- Self-isolating \u2013 pulling back from interactions with colleagues, family, and friends<\/li>\r\n\t
- Easily irritated \u2013 getting frustrated or angered by the smallest things<\/li>\r\n\t
- Sudden emotional outbursts \u2013 crying or shouting for no particular reason<\/li>\r\n\t
- Defensiveness \u2013 reacting strongly to the slightest criticism<\/li>\r\n\t
- Procrastination \u2013 constantly putting off completing tasks<\/li>\r\n\t
- Taking more sick days than usual, as you just \u2018don\u2019t feel up to the job\u2019<\/li>\r\n<\/ul>\r\n
Seeking professional help<\/h3>\r\n
If only a couple of the descriptions above apply to your physical or mental wellbeing, or your general behavior, then it might be worth considering how to deal with work burnout yourself.<\/p>\r\n
However, if you find yourself nodding along and \u2018ticking the boxes\u2019 in relation to a number of those descriptions, then it might be time to seek some professional help.<\/p>\r\n
Your first source should always be to visit your family physician. They\u2019ve likely come across this situation many times in the past and can also rule out anything else which may be underlying. If they then feel it\u2019s necessary, they\u2019ll refer you to a specialist who can more thoroughly assess your situation.<\/p>\r\n
If referred, it\u2019s likely that you\u2019ll see a psychiatrist, a psychologist\/therapist, or both.<\/p>\r\n
If your burnout is severe, it\u2019s possible that a psychiatrist will recommend prescription drugs to help you, alongside therapy, to help provide you with coping strategies<\/p>\r\n
There are also a vast number of free online resources for mental health issues, and a number of apps, such as Calm<\/a> and Headspace<\/a>.<\/p>\r\n
How to deal with burnout at work<\/h2>\r\n
Different industries come with different pressures. For example, the pressures faced in a retail environment are likely to be different to those faced in an office environment.<\/p>\r\n
Let\u2019s take two particular industries and focus on the challenges they present to temp and\/or seasonal workers.<\/p>\r\n
Using the hospitality industry<\/a> as one example, you could be faced with unpredictable workloads, with customers coming and going in waves, leading to big peaks and troughs in demand. If the setting is a particular restaurant, it might be quiet at 6pm, then there might be a mad rush at 8pm.<\/p>\r\n
If it\u2019s a banqueting suite\/venue, you may be incredibly busy between 7 - 9 pm, then demand might die down, then suddenly peak again at 10pm when guests want more drinks. It might also be quite emotionally draining dealing with dozens of guests\u2019 enquiries and demands, and it may feel like you haven\u2019t dealt with one issue before the next two or three come up.<\/p>\r\n
Often, hospitality work can involve irregular shift patterns (perhaps working on events that run until 2 am each night, then switching back to afternoons), which can mess with your sleep pattern, making you tired and stressed.<\/p>\r\n
The industrial sector<\/a> presents its own set of challenges to temp and\/or seasonal workers. You may have a number of physical demands placed on you, with lots of heavy lifting, repetitive tasks, and exposure to hazardous environments with lots of moving machinery.\u00a0<\/p>\r\n
Because demand for products is almost constant in our digital, ecommerce-driven world, and warehouse environments form a vital part of the supply chain, working hours can be erratic and unsociable, with long hours, weekend work, and working on public holidays all being commonplace.<\/p>\r\n
Industrial settings can also be noisy, involve working in extreme temperatures, and can sometimes involve working with harmful substances.<\/p>\r\n
So, looking at these two industries at a glance, you can see how stress could build up and, in the long term, lead to work burnout.<\/p>\r\n
But there are plenty of ways to avoid burnout at work in these environments.<\/p>\r\n
\r\nThe importance of a good work-life balance: Some top tips<\/h3>\r\nBecause of fluctuating workloads, unpredictable schedules, and physically and mentally tiring aspects of temp and\/or seasonal work, it\u2019s important to maintain a healthy work-life balance.<\/p>\r\n
There\u2019s nothing wrong with working hard, but outside of your job, you need to have all the things in your life that keep you grounded.<\/p>\r\n
So, here are some top tips for maintaining a healthy work-life balance:<\/p>\r\n
1. Stay organized and manage your time effectively<\/strong><\/h3>\r\n
Staying organized and managing your time effectively is certainly something to consider in terms of how to avoid burnout at work.<\/p>\r\n
For starters, being organized helps to streamline tasks, or even reduce the number of tasks you have to do, and helps to cut out avoidable errors. It\u2019ll also help you to prioritize those tasks, to know what to get to first, and how to allocate your time effectively.<\/p>\r\n
Organization extends to the physical space around you too. Keeping your workspace free of clutter and having a clear task or to-do list, with actionable items, will help you stay on top of things.<\/p>\r\n
Effective time management also includes allowing for short breaks during shifts. These are important, as they allow you to grab a drink or snack, boost your energy levels, and refocus.<\/p>\r\n
Industry focus: How waiting staff can benefit from planning ahead<\/strong><\/p>\r\n
In terms of the benefits of staying organized, planning ahead, and prioritizing tasks, a good role to look to as an example is that of the service industry.<\/p>\r\n
![\"\"](\"https:\/\/indeedflex.com\/wp-content\/uploads\/sites\/5\/2024\/09\/Waitress-Hospitality-Seasonal-Job-Indeed-Flex-2100x1191.jpg\")
<\/p>\r\nThe world of hospitality, whether front of house or back of house, moves at a fast pace, especially during peak periods. By planning ahead, servers can better cope with these demands: working speedily and efficiently, forming a good relationship with back-of-house colleagues, ensuring guests have a fantastic dining experience, and reducing their own stress levels.<\/p>\r\n
Some top tips for servers, which would certainly help them to avoid work burnout, would be:<\/p>\r\n
- \r\n\t
- Anticipate the needs of guests:<\/strong> Keep an eye on diners to stay one step ahead of the game, and you\u2019ll naturally spot when they need your attention.<\/li>\r\n\t
- Focus on time management:<\/strong> Allocate specific timeframes for specific tasks, such as taking orders, serving food, clearing tables.<\/li>\r\n\t
- Communicate clearly:<\/strong> Strong, effective communication with colleagues, especially the kitchen staff, helps to avoid any delays or misunderstandings.<\/li>\r\n\t
- Be flexible:<\/strong> Be prepared to adapt to unexpected situations, such as large groups suddenly arriving or special requests that you perhaps hadn\u2019t considered.<\/li>\r\n\t
- Set realistic goals:<\/strong> Set yourself clear and achievable targets for each shift, such as a specific number of tables turned over, average order value, or guest satisfaction ratings.<\/li>\r\n\t
- Delegate as and when you can:<\/strong> Identify when to delegate certain tasks to support staff, such as clearing tables or refilling water glasses \u2013 allowing you to see to other priorities.<\/li>\r\n<\/ul>\r\n
2. Take breaks and prioritize self-care<\/strong><\/h3>\r\n
If you\u2019re showing signs of burnout at work, you might want to consider your self-care routine, including things as simple as taking rest breaks, which are there for a reason.<\/p>\r\n
This is especially important for physically demanding roles such as line cooks<\/a> and bartenders<\/a>, who are constantly \u2018on the go\u2019.<\/p>\r\n
Regular breaks in these roles can help in several ways. They can:<\/p>\r\n
- \r\n\t
- Reduce the chances of exhaustion<\/li>\r\n\t
- Give workers time to decompress, reduce stress levels, and refocus<\/li>\r\n\t
- Improve concentration and decrease the chances of mistakes occurring<\/li>\r\n\t
- Boost team morale overall, creating a more positive working environment<\/li>\r\n\t
- Help to prevent injuries and accidents from occurring<\/li>\r\n<\/ul>\r\n
Self-care is largely something you do outside of work, which if done regularly, should certainly help you avoid burnout.<\/p>\r\n
It can involve things as simple as going for a walk and taking in some fresh air or putting aside time for much-loved hobbies.<\/p>\r\n
Here are a few self-care tips to try out and see if they reduce your overall stress levels:<\/p>\r\n
- \r\n\t
- Exercise regularly:<\/strong> Exercise at least 30 minutes per day \u2014 walking, running, swimming, going to the gym, yoga \u2014 whatever you find enjoyable.<\/li>\r\n\t
- Eat well:<\/strong> Fill your body with good stuff \u2014 whole food, grains, fruits, vegetables, and drink plenty of water on a daily basis.<\/li>\r\n\t
- Get plenty of sleep:<\/strong> Aim for 7 to 9 hours of good sleep every single night. Create a relaxing bedtime routine and avoid using bright screens before you go to bed.<\/li>\r\n\t
- Practice mindfulness:<\/strong> There are plenty of online resources, including specific mindfulness videos, if you search for them.<\/li>\r\n\t
- Be sociable:<\/strong> Make sure you spend quality time with close friends and family, taking the opportunity to relax, unwind, and talk things through.<\/li>\r\n\t
- Pursue hobbies:<\/strong> It doesn't matter if it\u2019s fishing, painting, board games, puzzles, pottery, or knitting \u2014 whatever floats your boat. Make time for leisure activities that you enjoy.<\/li>\r\n<\/ul>\r\n
3. Set boundaries<\/strong><\/h3>\r\n
One way to deal with things if you think you\u2019re showing signs of burnout at work is to learn the art of saying \u2018no\u2019 \u2014 setting clear boundaries.<\/p>\r\n
Setting firm boundaries can:<\/strong><\/p>\r\n
- \r\n\t
- Prevent you from overcommitting to tasks, leaving you stretched<\/li>\r\n\t
- Allow you to concentrate on the core function of your job<\/li>\r\n\t
- Improve the quality of your work, as you focus on what you need to, rather than all things<\/li>\r\n\t
- Help people to respect your time more<\/li>\r\n\t
- Allow you to be more organized, rather than spinning multiple plates<\/li>\r\n\t
- Boost your confidence and self-esteem by showing you that you can be assertive when necessary<\/li>\r\n<\/ul>\r\n
Saying \u2018no\u2019 doesn\u2019t have to be perceived as a negative thing, as long as you:<\/strong><\/p>\r\n
- \r\n\t
- Are clear and direct:<\/strong> Politely, yet firmly, stating that you cannot take on extra tasks right now<\/li>\r\n\t
- Offer an explanation:<\/strong> Stating that you\u2019re already committed to certain projects at the moment<\/li>\r\n\t
- Offer an alternative:<\/strong> Suggesting other ways in which the work\/task could be completed<\/li>\r\n<\/ul>\r\n
Setting clear boundaries is not a bad thing \u2013 quite the opposite. It\u2019ll allow you to better protect your physical and mental health, focus on the most important tasks, and produce your best work when you\u2019re actually in a position to say \u2018yes\u2019 to new projects.<\/p>\r\n
4. Connect with others<\/strong><\/h3>\r\n
Lean on your friends and trusted colleagues<\/strong><\/p>\r\n
To avoid potential burnout at work, it pays dividends to build relationships with colleagues and seek out support from friends and family outside of your job.<\/p>\r\n
It\u2019s likely that you\u2019ll have some colleagues who you\u2019ve come to know and trust. Speak to them \u2013 during the day, during breaks, at the end of work \u2013 and let them know your concerns. They may just have some solutions for you.<\/p>\r\n
Outside of work, use your support networks. Speak to immediate family members if you\u2019re feeling stressed, and speak to close friends. Undoubtedly, they\u2019ve known you for years, know the way your mind works, and may be able to help you.<\/p>\r\n
As the old adage goes: a problem shared is a problem halved.<\/p>\r\n
Networking and support groups<\/strong><\/p>\r\n
Beyond your friends and colleagues, it might help to build a wider pool of people who can support you. Industry networking and support groups can offer a chance to build connections and speak to others if you have concerns.<\/p>\r\n
These can come in the form of:<\/p>\r\n
- \r\n\t
- Industry associations:<\/strong> Most industries have industry bodies who put on regular networking events where like-minded people can meet.<\/li>\r\n\t
- Online communities:<\/strong> There\u2019ll most likely be digital platforms for people who share your role, allowing you to connect with them, share opinions and information, and seek advice.<\/li>\r\n\t
- Support groups:<\/strong> These can be specific to your industry, or they can be more broadly focused on stress management and mental wellbeing in general.<\/li>\r\n\t
- Business networking groups:<\/strong> These are groups that are often held in the mornings, where people from all different industries meet and refer business to one another. They can also be great for building your support network.<\/li>\r\n\t
- Mentorship programs:<\/strong> See if you can seek out a mentorship program from within your own company or from within your industry to get some proper guidance and support.<\/li>\r\n<\/ul>\r\n
5. Seek professional help when needed<\/strong><\/h3>\r\n
We won\u2019t harp on about this too much, as we\u2019ve already discussed it earlier in this post, but if you\u2019re suffering from severe stress and showing signs of burnout at work, seek professional help as soon as you can.<\/p>\r\n
- Online communities:<\/strong> There\u2019ll most likely be digital platforms for people who share your role, allowing you to connect with them, share opinions and information, and seek advice.<\/li>\r\n\t
- Offer an explanation:<\/strong> Stating that you\u2019re already committed to certain projects at the moment<\/li>\r\n\t
- Are clear and direct:<\/strong> Politely, yet firmly, stating that you cannot take on extra tasks right now<\/li>\r\n\t
- Eat well:<\/strong> Fill your body with good stuff \u2014 whole food, grains, fruits, vegetables, and drink plenty of water on a daily basis.<\/li>\r\n\t
- Exercise regularly:<\/strong> Exercise at least 30 minutes per day \u2014 walking, running, swimming, going to the gym, yoga \u2014 whatever you find enjoyable.<\/li>\r\n\t
- Focus on time management:<\/strong> Allocate specific timeframes for specific tasks, such as taking orders, serving food, clearing tables.<\/li>\r\n\t
- Anticipate the needs of guests:<\/strong> Keep an eye on diners to stay one step ahead of the game, and you\u2019ll naturally spot when they need your attention.<\/li>\r\n\t
- The non-stop nature:<\/strong> If you\u2019re working in a busy retail role around Christmas time, the customer inquiries and need to keep replenishing stock can be constant, even overwhelming at times. The same is true if you\u2019re working at a busy banqueting suite with party after party or a warehouse where the flow of orders is seemingly never-ending.<\/li>\r\n\t