How to avoid burnout at work?

You've probably heard of it, but do you know exactly what burnout is? This term, also referred to as occupational burnout, refers to emotional exhaustion caused by work and its prevalence is increasing in Spain. This syndrome is linked to professional fatigue caused by multiple factors, such as difficulty in finding a balance between work and family life, intense pressure, an excessive workload, lack of information, conflicts with bosses and colleagues, or any other mismatch between reality and an individual's workplace expectations.

Although burnout is not, in itself, a psychological condition, burnout can trigger serious mental problems, such as chronic anxiety or depression, and we must therefore be vigilant and avoid it. It can cause not only emotional and behavioural symptoms, but also psychosomatic symptoms, including gastrointestinal problems, headaches, insomnia and cardiovascular disorders.

First step: Identify its different phases

Burnout does not appear overnight. In fact, it manifests as a progressive deterioration that goes through different stages. It is therefore important to be aware of these phases, as a preventive measure, and, if we suspect that we may already have reached one of them, we should react in a timely manner. 

1. Feeling stuck: The initial drive and motivation start to diminish and there is a feeling of not moving forward. This often occurs when an employee has not been promoted and has been in the same job for years.
    
2. Frustration: An employee experiences intense unease when not meeting targets due to a lack of available time and resources and an excessive workload. This stage is also often linked to an animosity towards a manager, who, after repeated complaints, often fails to provide the required help.
    
3. Apathy: At this stage the employee moves from frustration to indifference, distancing themselves from the company and their colleagues. It is normal for them to isolate themselves and stop interacting in meetings and group dynamics.
    

4. Emotional and cognitive breakdown: This is the final stage and involves a call for help from one’s body and mind. At this stage an employee may suffer severe symptoms, such as gastrointestinal problems, insomnia and anxiety attacks, which may result in inability to perform one’s job and consequent medical leave.

    

Other tips to prevent burnout 
 

• Resting and enjoying leisure: Although it can sometimes be difficult, it is important to know how to disconnect from work and enjoy leisure time, as well as making sure we get at least eight hours of sleep a night. Weekends, or any days off, are a good time to recharge your batteries and take your mind off the office.
• Sport and a healthy lifestyle: Although this may sound like a cliché, sport is one of the most effective remedies we have at hand to deal with psychological distress, given the release of natural endorphins, which will make us feel better.
• Set boundaries: Remember that you don't have to accept everything at work, and that there should always be a balanced and fair exchange between employee and employer. It is your right to set limits to protect your mental health, such as refusing to work overtime or to perform tasks that are not within your remit.
• Take breaks throughout the day: It is important to take breaks during the day, such as coffee and lunch breaks. It is advisable to get up from your chair from time to time and  take your eyes off the screen, take a short walk or chat with a colleague. One method you can use is the pomodoro technique, which is based on executing a task while maintaining concentration for 25 minutes followed by a 5-minute break. After every four tasks performed, rest for 15 minutes. 
• Switch jobs: This is the most drastic option, and in many cases, it may not be necessary, but sometimes the best option is to leave and start over elsewhere. If you don't see the light at the end of the tunnel, your boss doesn't support you and you can't seem to get things on track, don't let fear of change hold you back!

Ultimately, we should take these guidelines into account to prevent burnout. The most important thing is to be proactive and make sure we communicate well with our managers, set boundaries, lead a healthy lifestyle and get enough rest, both at work and on our days off, to ensure a healthy relationship with our job.