How does burnout affect your work and personal life?
Discover what burnout is, its symptoms and the keys to preventing it. Learn how to recognise it and look after your well-being in that environment.
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What is burnout?
People have long talked about burnout syndrome. But what is burnout? It is a state of physical, emotional and mental exhaustion resulting from the work environment which can translate into feelings such as worthlessness, helplessness or, ultimately, emptiness. It is usually caused by chronic stress and has serious physical and psychological consequences.
It is so significant that the World Health Organisation (WHO) officially recognised it as a work-related illness in 2019. Interestingly, it usually arises in people who have chosen a vocation, as is the case with health professions, teaching or social work for example. Burnout syndrome starts at work, but it can also end up affecting social and family life, so it is important to detect the symptoms and tackle its effects.
Causes and symptoms of burnout
Burnout has some easily identifiable causes, including the following:
- Excessive workload and not enough time to complete tasks.
- Lack of autonomy, control or decision-making ability in relation to timetables and responsibilities.
- Conflictual work relationships, both with colleagues and managers.
- Absence of organisational or human support, in addition to training or resources to carry out work properly.
- Work expectations that are either unrealistic or out of touch with day-to-day reality.
- Little clarity on the role or what is expected of the worker.
There are also other personal factors that may increase someone’s vulnerability to burnout, such as low self-esteem, excessive perfectionism, emotional dependence or insecurity or difficulty in setting boundaries.
In terms of symptoms, they can be emotional, physical, cognitive and behavioural. They manifest themselves gradually and may include warning signs such as those listed below:
- Constant feeling of exhaustion.
- Loss of enthusiasm or motivation.
- Depression and anxiety.
- Feeling of failure, helplessness and worthlessness.
- Irritability, impatience and low tolerance to frustration.
- Social isolation and poor communication.
- General dissatisfaction and loss of interest in work.
- Headaches and tachycardia (fast heart rate).
- Insomnia and sleep disorders.
- Reduction in performance.
- Work absenteeism or the desire to resign from work.
- Increased consumption of alcohol, tobacco or other substances.
- Increased susceptibility to physical illness due to the weakening of the immune system.
How to prevent burnout at work
Asking yourself how to prevent burnout is logical, and it's true that there are measures that can help to reduce stress and improve the working conditions of those affected.
For example, at an organisational level, it’s possible to:
- Identify and address the factors that cause stress.
- Reorganise the workload and improve time management.
- Establish clear and realistic expectations.
- Encourage a healthy working climate, of respect and collaboration.
- Provide appropriate training, tools and resources.
- Foster the active participation of the employee in the decisions that affect them.
On the other hand, some changes can also be implemented individually:
- Develop an assertive attitude.
- Adjust personal expectations, aiming for a balance between ambition and reality.
- Learn to set healthy boundaries and switch off from work.
- Look for opportunities for growth and personal learning in other tasks.
- Maintain a self-care routine and healthy habits.
If the situation becomes particularly difficult or persists over time, you can also seek professional help from a psychologist to help you to manage negative thoughts. They can provide stress management tools or breathing and relaxation techniques.
Burnout is an increasingly common reality, and identifying its causes, symptoms and consequences is the first step in fighting it.
