Breaks Throughout the Work Day are Essential
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The stress and mental strain from the daily demands of work is a universal problem across all cultures around the world. Minor breaks within the work day are essential for mental health and quality of life. A lot of companies expect employees to work in a dehumanized way to get the maximum amount of production with only offering a lunch break. More small breaks built into the work day would help improve overall morale and reduce human error during the work day.
With that being said, we all ultimately want to stop the feeling of being burnt out from work. The feeling of being burnt out after a long day of work can make it difficult for some to still live their life outside of work. Which could cause depression, a feeling of unimportance, and depersonalization of oneself. According to the American Psychological Association, burnout is a physical, emotional, or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.
Given the negative effects of burnout, breaks should be implemented into the work day to help mitigate the stress and negative strain work can have on our mental and physical health. Breaks can provide a quick reset, decreasing feelings of anxiety, mental fatigue, and emotional exhaustion. They can provide a chance for people to reset cognitive thinking and restore focus, which limits human error. Overall, research suggests 5–15 minute breaks are a good strategy to limit physical and mental exhaustion which can contribute to improving employee performance and well-being.
However, simply taking a break isn’t enough. Not all types of breaks are healthy or productive breaks. For instance, the universal problem of doom scrolling during a break is not a healthy break, as this doesn’t give the brain a good chance to reset. Instead, breaks should practice good mental and physical exercises to reset in the most efficient way to prepare for the remaining tasks at work. According to Wendall’s research these quick exercises during a microbreak are refreshing, energizing, and restorative (Wendall 2005).
For example, these 5–15 minute mental breaks can include activities like deep breathing exercises, small brain teasers, gratitude journaling, mindfulness meditation, and positive visualization or drawing. Some physical breaks could be going for a brisk walk, yoga, stretching, and Tai Chi. Not only are these break exercises a good way to reset and rebalance the body, but they also offer an opportunity for team bonding amongst co-workers, boost morale, and a feeling of support from administration. These are all strategies that can improve mental and physical health to limit burnouts in the work space.
Lastly, it is important to address that burnout doesn’t only happen in a workplace setting. Burnout can occur from any situation that causes extreme stress and exhaustion. For instance, view burnout as an overused joint or muscle in the human body. When an athlete constantly trains or overexerts the same joint without resting, over time they become prone to injury. Our mental and cognitive resources work the same way. We can only push ourselves so far, as we all have different tipping points. Everyone requires rest or breaks, just like the joints and muscles in our bodies. However, just as different injuries require different forms of treatment and recovery, different types of work and responsibilities require different kinds of breaks to restore our mental and physical resources.
An office worker would require a different type of break than a blue-collar worker, just as a college student would require a different type of break than a doctor. For example, an office worker’s break during the workday may involve building Legos or practicing mindfulness to reset their mind. As for a blue-collar worker, a break may involve a series of stretches or a hydration station to help their body recoup.
Ultimately, breaks during the work day are essential to improving mental health, but not all breaks are good ones. Choosing healthy and productive breaks can help reduce burnout, improve focus, and support both individual well-being and creating a stronger workplace.
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Ajani Lomax
Undergraduate Student of Psychology at Susquehanna University
Trainee within the framework of the Intern Abroad Programme
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References
- Carod-Artal, Francisco Javier, and Carolina Vázquez-Cabrera. “Burnout syndrome in an international setting.” Burnout for experts: Prevention in the context of living and working. Boston, MA: Springer US, 2012. 15-35.
- Fritz, Charlotte, et al. “Embracing work breaks.” Organizational Dynamics 42.4 (2013): 274-280.
- Lyubykh, Zhanna, et al. “Role of work breaks in well-being and performance: A systematic review and future research agenda.” Journal of Occupational Health Psychology 27.5 (2022): 470.
- Miranda, Maria. “Burnt Out: Encouraging Breaks and Lessening Burnout Symptoms in a Digital Landscape.” (2021).
- Taylor, Wendell C. “Transforming work breaks to promote health.” American journal of preventive medicine 29.5 (2005): 461-465.
- Trougakos, John P., and Ivona Hideg. “Momentary work recovery: The role of within-day work breaks.” (2009).
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