Burnout syndrome is a state of physical and mental exhaustion that is often associated with prolonged work-related stress and excessive demands. It can manifest as fatigue, loss of motivation, reduced performance, or the feeling of not having enough energy for either work or personal life. It can affect anyone, especially people who face high demands over a long period and neglect rest. How can burnout be recognized, what causes it, and how can it be prevented?
A person affected by burnout syndrome changes their attitude towards their surroundings. Their enthusiasm for activities they once enjoyed disappears. Not only does their relationship to work change, but also their relationship to colleagues, subordinates, and superiors. Their perception of social security is disrupted. Their personality breaks down, and sometimes even their relationships with their loved ones. When did this condition actually appear? The term “burnout syndrome” is a relatively new concept that only entered public consciousness in the second half of the 20th century. This now somewhat overused term was first used by the American psychoanalyst H. J. Freudenberger. However, this does not mean that the symptoms of this illness, which manifests itself primarily as excessive fatigue, were not known long before that.
Health risks
At first, it may be “just” increased fatigue, but this also brings with it reduced immunity and greater susceptibility to illness. We attribute it to the season, the flu epidemic, age, and perhaps even the demands of our tasks. Sometimes stressful situations accumulate in life. We are older, we have a demanding profession, a loved one is seriously ill, and on top of that, we may have existential worries. If we remain without help during this period, the flame of our energy will slowly but surely fade away. What can follow? Fatigue is accompanied by depression, insomnia, attention disorders, and increased forgetfulness. As our work pace slows down and the intensity of stress increases, our feelings of inferiority grow proportionally. At this stage, digestive problems, breathing difficulties, and circulatory system problems may appear. A cycle of taking medication for lifestyle diseases begins, and a healthy, just slightly overworked person becomes a sick person.
Can we avoid burnout syndrome?
The most radical step is always to change jobs, but if we like our work and are just “a little” overworked, then we can still try to save what we can.
No is sometimes the right word
Being able to say no is one way to learn how to deal with burnout syndrome. If others appreciate your work and “reward” you by giving you even more work, including that of colleagues who are not as productive, then it’s time to start defending yourself. Others will only give you as much work as you let them.
Don’t let them take away your hobbies
Set aside strict time for relaxation. Do you have a sports club competition, but your boss wants you to work overtime on Saturday? You might agree once, but don’t do it again. Your mental well-being reflects your physical health, which also leads to better work performance.
Maintaining a healthy work-life balance can be an important part of preventing burnout. It does not mean that work and personal life always have to be completely separated, but you should be able to create time when you are not constantly available and can genuinely switch off. Work should not gradually take over the time you want to spend with family, friends, hobbies, or simply resting.
Sometimes do nothing
We don’t have to be productive all the time. Doing nothing is quite beneficial in small doses. Staring at the wall and rocking back and forth in your chair? A waste of time? No! Clearing your head is like deleting unnecessary files from your hard drive.
Solvitas per ambulum
This expression comes from ancient Rome and means “solve it by walking.” Taking your overworked brain for a walk, preferably in the great outdoors, can boost your creativity. This doesn’t mean aimlessly wandering around the park, but rather oxygenating the blood that goes to your brain while enjoying the natural scenery.
Build relationships
Have you ever canceled a meeting with a friend several times because of work, arrived late to a family celebration, forgotten family anniversaries, or disrupted the peace and quiet of others at home because of work worries? Don’t do it. Over time, your work may lose its importance, but what will never be lost is the aura of well-being that you spread around you or, conversely, suck out of others.
Psychotherapy is modern
Don’t have a psychotherapist yet? That’s not a bad thing. Sometimes a friend we confide in can fill that role, but if we want a truly unbiased view of our problems, psychotherapy is the way to go. It’s not a bad investment if the goal is our happiness and mental health. What’s more, nowadays you can even undergo such therapy online, thanks to the Czech startup Hedepy, which aims to make psychotherapy accessible to anyone who needs it.
And when it really doesn’t work?
Change is life. Every crisis hides a new beginning, and not every change will necessarily be for the worse. Maybe you’ll save more than just your health.
