It is estimated that around 10% of the active population in the world suffer from burnout, an occupational disease that affects up to 30% of professionals in Spain, according to Hays’ 2022 Work Guide. But do we know how to define this weakness and to differentiate it from habitual behavior?
Specifically, the burnout syndrome or the burned worker is a psychological disturbance with stress and the context of the work, which extends over time with characteristics such as high demotivation, difficulty contracting and great physical and mental fatigue, among others.
It is a much more common problem than we think and can have a great negative impact on work performance, since all the factors that inevitably combine it contribute to lower productivity, motivation and respect and spoil relationships and communication between workers. Likewise, the importance of physical and psychological balance can have an impact on self-esteem, emotional well-being and the ability to enjoy life.
Of these, it is the most difficult to resist him and find a solution. However, we can affirm that it is possible to overcome burnout and recover lost causes. To achieve this, the first step is to accept what is happening and assume your vulnerability, with the intention of taking control of the situation.
The second step will be imperative to find the reasons that led you to this. At that point, you’ll be ready to implement some tips developed by the experts at TherapyChat to help you combat the symptoms you’re experiencing:
1. Set clear boundaries in your work: Lack of clear boundaries in the work environment is one of the main reasons that leads to work overload. When you don’t have well-defined goals, it’s very easy to finish more tasks than you need to and work more hours a day. To prevent this from happening, it’s important to start setting clear boundaries for your work environment. This not only means limiting the tasks that you are responsible for and the time you dedicate to work, but also to truly disconnect from your duties when you are working overtime. Basically, you need to learn the difference between the hours you spend in your work and your free time, so that you can really give your body and mind rest.
2. Learn to delegate and share responsibilities: many times burnout happens because you carry more responsibilities and tasks on your shoulders than you should. In these cases it is important to learn to delegate and begin to share responsibilities with other professionals. Remember that your work is part of a larger gear in which the other colleagues also have a part of the responsibility, so distributing the workload among all of you TherapyChat – Press Release 2 will not only relieve the pressure on your back, but it will follow. And this is the same in the family sphere.
3. Adjust your expectations: Another of the most common causes of burnout is having unrealistic expectations. When you have high expectations, you can demand more than you can give all the time and push your resources to the limit, putting your emotional and mental stability at risk. In these cases, the pressure to meet the workload is not from the environment, but from yourself. Therefore, it is necessary to make an analysis of your awareness of the expectations, since this is the first step to read them later. Ask yourself if you are ready to take on the goals you set for yourself. It’s best to set smaller goals that you can easily achieve.
4. Rest in your partner: when you are exhausted from work, you want to achieve everything, and you are constantly living with difficulties, rest must become a luxury. The problem is, in the end, this lack of rest can become an aggravating factor, making you feel more tired and worn out in body and mind. Fortunately, it is possible to break this vicious circle by breaking it up little by little throughout the day, for example, setting two-hour notifications every hour to get up to your job, go out in the sun or stretch your legs for a while; and at least one day off per week to rest or enjoy some of your favorite pastimes and, at least twice a year, set aside a private time to completely disconnect from work for a few days.
5. Ask for help if you need it: many burnout patients hesitate to ask for help because they think their vulnerability is to be admitted. However, seeking help will not make others see you as “weak” or unable to function, since we are all human and at some point need the help of those around us. So if you think that the situation has gotten out of hand and the symptoms of burnout are overwhelming you, seek professional help from the services of psychologists who can help you overcome this stage. Also, try to lean on your confidants, arrange a meeting with your boss if necessary to talk about what is happening to you, and seek support from your closest family and friends.
The importance of prevention
Overcoming the symptoms associated with burnout and recovering lost motivation and energy is only half the journey. It blocks the other half. It should be noted that even if the circumstances of the work that uses this alteration disappear, it can be repeated on another occasion or the triggers of new movements appear that take you to the limit. Therefore, it is important that you have some psychological resources to protect your emotional balance and avoid possible relapses;
1. Recognize your abilities. One of the simplest and most effective ways to prevent burnout is to be aware of our capabilities and set realistic goals to avoid more exposure than we are capable of managing. When we understand what we can and cannot do, we avoid the pressure and stress that comes with taking on more tasks than we can.
2. Learn to prioritize. It will help reduce the mental burdens you carry while helping you focus your attention and energy on what is truly important. When you can delegate other tasks to focus on meaningful activity, you will feel less overwhelmed and stressed, which also leaves more time to develop.
3. Dedicate time to being well. Time to rest and relax should not be a luxury, but a necessity. Spending time alone doing what you like the most, sharing a meal with friends, going for a walk with your partner or practicing your favorite sport not only helps you feel better, but can also become an antidote to stress and burnout. .
4. Learn to manage stress. In the world we live in today, we need to learn to manage our energy. By learning effective relaxation techniques, practicing yoga or practicing mindfulness in the here and now, taking breaks when needed or controlling emotions can be excellent partners to keep stress at bay and prevent psychological fatigue. You can also participate in psychology workshops, where these types of topics are addressed and you can learn new skills that can help you cope with stress and shadow in the work environment.
5. Make a balance between your work and personal life. Finding a balance between your work and personal life is essential to avoid relapse. In these cases, using the benefits that your company offers you to balance work and family, such as betting on television, adjusting your hours to family routines or enjoying a leave of absence, can help you find a balance. Don’t forget to also make your own boundaries, which will help you keep your work space separate from your staff.