Stress is a factor in professional life but excessive and incessant pressure can lead to exhausting condition called burnout. Not so long ago, the World Health Organization (WHO) recognized burnout as a "professional phenomenon" as our work and lifestyle become increasingly loaded.
Neglected burnout can appear itself as a physical, mental and emotional illness and can have rather devastating consequences in the future.
What is burnout?
The term "burnout" was first introduced in 1974 by Herbert Freidenberg in his book “Burnout: The High Price of High Achievements”. He originally defined 'burnout' as, "the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results"/
WHO, on the other hand, defines burnout as a syndrome arising from chronic stress in the workplace, which could not be managed. It indicates three indicators characterizing burnout:
- feeling of exhaustion;
- increased mental distance from work
- cynicism;
- reduction of professional abilities.
In simple terms, if you feel exhausted, start to hate your job and feel less able at work, you show signs of burnout.
Symptoms and signs of burnout at work
Burnout doesn't happen suddenly, it's a gradual process. Signs and symptoms are initially subtle, but become worse over time. If you pay attention to early symptoms and actively reduce stress levels, you can avoid a serious breakdown. If you ignore them, you end up burning. Consider all the signs of burnout:
Divestment from work-related activities
People suffering from burnout think their work is becoming more stressful and frustrating. They can become cynical about the conditions of their activities and the people they work with. They can also emotionally distance themselves and begin to feel numb about their work.
Physical symptoms
- Feeling tired and exhausted most of the time
- Sleep problems
- Changes in appetite
- Headache or muscle pain
- Decreased immunity, frequent diseases
Emotional exhaustion
- Lack of motivation
- Feeling insecure
- Failure or loneliness
- Feeling helpless
- Cynical and negative outlook
- General feeling of dissatisfaction
Decreased productivity
A lack of interest in work, as well as a negative or apathetic attitude, can lead to a decreased productivity. You can no longer achieve the same result as before. Your boss and colleagues may notice this, especially if this behavior differs from your usual approach to work.
Causes of professional burnout
Burnout at work can be caused by various factors, including:
Lack of control
Failure to influence decisions related to your activities or lack of resources needed to do your job effectively can lead to emotional burnout.
Unclear work expectations
Workers who see their role as having a positive impact on the organization tend to be more satisfied with the work. If you're unsure about the extent of your credentials or what your boss or others expect of you, you're unlikely to feel comfortable at work.
Lack of free time
A day off or a holiday won't necessarily cure emotional burnout, but time off work will benefit you: it will help you relax, recharge and devote some time to what is important outside of work. According to the American Psychological Association, half of workers said no paid leave or sick leave leads to higher levels of stress.
Extremes of activity
When work is monotonous or chaotic, you need constant energy to stay focused, which can lead to fatigue and professional burnout.
Dysfunctional workplace dynamics
You may be working with an office bully or feeling undermined by colleagues, or your boss is micromanaging your work. This can contribute to stress at work.
Lack of social support
If you feel isolated at work and in your personal life, you may feel more stressed.
Work-life imbalance
If work takes so much time and energy that you are unable to spend time with family or friends - you can burnout quickly.
Prevention of professional burnout
1. Talk to your employer
First of all, it is important to speak out and tell your employer what you are going through. No one should risk their health for work. Your employer may not be aware of the pressure you are under.
2. Seek professional help
When the feelings associated with burnout are too strong to deal with alone, or they interfere with your daily activities, it's time to talk to a mental health professional. Seeking psychological help can be done at any time when you have a burnout problem.
3. Plan your time off regularly
You need to find time for activities or hobbies that are not related to work. This is crucial to tackling burnout. Planning for these activities is necessary if they do not occur organically or not often enough.
4. Establish and maintain a work-life balance
Burnout is a work-related phenomenon, but health in other areas of our lives stimulates our activity in the work field. It's an important element of work-life balance.
5. Build relationships with colleagues
One factor in emotional burnout is the lack of community. Developing relationships in your work allows you to feel involved, access shared resources and make it easier to seek help.
6. Take care of your physical health
One of the stages of emotional burnout is the lack of desire to bring yourself in order. In extreme cases, you may lose touch with the inner world. Be sure to take time for basic needs, such as food, water, exercise and time with other people. If you work hard, consider using a tracker to make sure you get enough sleep.
Burnout often seems insurmountable. But feeling overwhelmed is a signal, not a long-term sentence. By understanding the symptoms and causes, you will be able to recover and build a roadmap to prevent. Your violent experience can serve as a turning point that leads you to a more sustainable career and a happy and healthy life.