Workplace burnout is reaching new highs as employees are asked to work more hours while wages do not keep pace with inflation. According to an annual survey by the American Psychological Association, 79% of employees experience work-related stress. Nearly 60% report negative impacts of that stress including lack of interest, motivation or energy, along with cognitive weariness, emotional exhaustion and physical fatigue.
Many aspects that lead to workplace burnout are beyond the control of the average employee. For example, if your workplace is understaffed or if supply chain shortages hinder your job tasks, there’s not much you can do. But there is a step you can take to reduce on-the-job stress: microbreaks.
A microbreak is a scheduled rest from work that can last anywhere from two to ten minutes. The break can involve any enjoyable activity – a quick walk, a nutritious snack, socializing with colleagues or a brief meditation session. A sizeable body of evidence demonstrates that these short breaks can have a meaningful impact on job-related stress.
A systematic review published earlier this year combined data from 22 study samples involving more than 2,300 people who were asked whether microbreaks help reduce workplace stress.
In fact, yes! The analysis found that microbreaks boost vigor and reduce fatigue. The analysis also found a slight increase in performance after a microbreak, but not enough to be statistically significant.
After looking more carefully at the data, researchers discovered longer breaks boosted performance more than shorter breaks. Microbreaks were especially effective at increasing performance for clerical and creative work, but less effective for more cognitively-demanding tasks. In addition, the researchers found no evidence that microbreaks decreased performance.
Another review article specifically looked at the effect of microbreaks for sedentary workers, so if you spend your days sitting in front of a computer, the following information is for you! The review found that taking short microbreaks – two to three minutes long – that involved light physical activity, like walking, leads to physical and mental health benefits. Sedentary workers who took up to two short microbreaks an hour had reduced musculoskeletal discomfort and fatigue, reduced stress levels and improve focus. The review also found that microbreaks did not reduce productivity.
The take-home message: If you’re feeling stressed at work, or if you’ve been sitting in front of a computer for an extended period, get up and take a quick break! There is clear evidence that microbreaks are good for an employee’s physical and mental health.
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