Guest Feature by Sheila OlsonDo you wake up dreading the workday or feel like no matter how hard you try, you can’t keep up with life’s responsibilities? If so, you may be on the path to burnout. Burnout may be common in today’s high-stress, fast-paced professional world, but your career doesn’t have to take a toll on your mental health.Dr. Nicolya Williams knows we live in particularly challenging times. If your professional life is dragging you down, here’s how you can regain control and create balance in your life.

Use Your Vacation Time

When the average American only gets 14 days of paid time off per year, you think they’d be diligent about using it. In reality, 68% of Americans don’t use the little vacation time they’re allotted, per Business News Daily. Even among the workers who use their vacation days, 79% admit to doing work on vacation.If you feel guilty for taking vacation, don’t: not only is vacation good for you, it’s also good for your company. Employees who use their vacation days are more productive, creative, and happier in their jobs than workers who don’t.Even if you can’t afford an exotic getaway, taking time off is worthwhile. Make rest and relaxation a priority! Even a few days spent “staycationing” in your own city can rejuvenate you and lower your risk of burnout.

Don’t Go to Work Sick

Speaking of paid time off, not only are employees skipping vacation, they’re also working while sick. According to FlexJobs, one in four workers say they don’t call in sick unless their illness is serious enough to go to the hospital. However, if you’re heading to work while under the weather, you’re not giving work your all or giving yourself a chance to recover. The result? Lowered productivity, longer illnesses, and a higher chance of burning out. If you’re feeling unwell, you’re better off staying home until you’re healthy and ready to deliver 100%.

Stay Healthy

A fundamental part of bringing balance to your life is exercise and proper nutrition. Not only does exercise improve your physical health, but it can improve your mood and reduce stress. If you don’t have the time to head to the gym during the week, set up a home gym instead. The same applies to eating nutritiously. Instead of having to shop for and prep ingredients, use a meal kit delivery service. There are many services with healthy options, and many offer pre-portioned meals so you only eat what you need.One way to ensure you stay on track is to participate in a weight loss challenge. When you select a program that provides ongoing personalized support and looks at your full lifestyle habits, you can confidently look forward to reaching your goals.

Ask for a Flexible Schedule

It can feel overwhelming when personal responsibilities start piling up, especially when your nine-to-five schedule keeps you from checking daytime errands off your to-do list. Even if flexible schedules aren’t the norm at your company, it’s worth asking your boss about flex time or a compressed workweek.Employees with flexible schedules say it’s easier to maintain work-life balance. They’re also much less stressed than workers with strict hours. Luckily, as many as 57% of companies offer flexible schedules, and an increasing number of firms are opening up to the idea as they realize the benefits for employee recruitment and retention.

Seek a Better Culture Fit

If every attempt to establish work-life balance is met with pushback, it may be time to search for a new job. Company culture is deeply ingrained, and when negative reinforcement and poor leadership are the norm, it’s nearly impossible to force a culture shift alone. Thankfully, there are plenty of companies that understand the benefits of work-life balance, both for their employees’ well-being and the business’s bottom line.When searching for the right culture fit, pay attention to how your prospective company communicates with you, and read reviews on websites like Glassdoor to get a behind-the-scenes look at working there.When you’re on the verge of professional burnout, don’t wait for better work-life balance to be handed to you. Creating room for your personal needs in a competitive professional world requires advocating for yourself, whether by finally scheduling that vacation or looking for a better job. The good news? Since work-life balance is good for your company and you, looking out for yourself doesn’t require sacrificing professional success.

Connect with Dr. Nicolya Williams for more ideas, information and inspiration that can help you live the best life possible!