Burnout – Is It Already Here?

In 2019, the World Health Organization (WHO) recognized burnout as an occupational phenomenon, describing it as a syndrome resulting from chronic workplace stress that has not been adequately addressed. This syndrome is an increasingly frequently diagnosed problem related to the work environment.

What are the symptoms of burnout?

Burnout can affect anyone – teachers, doctors, office workers, managers, psychologists. Symptoms develop gradually and may include:
- emotional exhaustion – a feeling of lack of energy, exhaustion occurring immediately after starting work;
- depersonalization – emotional distance from co-workers or clients, indifference, cynical attitude, lack of empathy;
- decreased sense of self-efficacy – a feeling that work is pointless, decreased motivation and efficiency;
- emotional problems -  low mood, irritability, anxiety, and health problems - sleep difficulties and psychosomatic symptoms (e.g., headaches, muscle pain, stomach aches).

Causes of Burnout

Many factors lead to burnout, including:
- excessive workload;
- lack of control over work (no influence on decisions, changes in responsibilities);
- insufficient salary or recognition;
- value conflicts (work inconsistent with personal beliefs);
- unfairness and lack of support in the work environment;
- lack of work-life balance.

Strategies for Coping with Burnout

1. Awareness and Acceptance
The first step is to recognize burnout. Instead of ignoring the symptoms, it's worth considering them as a warning sign. They're not a sign of weakness, but a need for change.
2. Rest and Regeneration
- Ensure regular breaks from work and adequate rest afterward.
- Establish clear boundaries between work and personal life.
- Take vacation – it's not a luxury, but a necessity.
3. Changing your work style
- Set priorities and realistic goals.
- Delegate tasks whenever possible.
- Learn to say "no" – assertiveness protects your resources.
4. Mental and physical health care
- Practice relaxation techniques: meditation, yoga.
- Promote sleep, a healthy diet, and regular physical activity.
- Consider psychological or psychotherapeutic support – especially cognitive behavioral therapy or schema therapy.
5. Developing resilience
- Find meaning in work – remind yourself why you do it.
- Cultivate passions and interests unrelated to your job.
- Build a support network: talk to trusted people, seek support groups.
6. Systemic solutions (if possible)
- Collaborate with your superiors to improve working conditions.
- Propose organizational changes (e.g., better project management, flexible work hours).

When to seek professional help?

If burnout lasts longer than a few weeks and interferes with daily functioning, it's worth consulting a psychologist or psychiatrist. Burnout can progress to depression or anxiety disorders – early intervention prevents the problems from worsening.

Summary
Burnout is a signal that something about our work – or the way we do it – has stopped serving us. It's not shameful, but rather the body's natural response to overload. Burnout can be treated, or even better, prevented, by taking care of ourselves, our boundaries, and our mental well-being.

References
- Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: recent research and its implications for psychiatry. World Psychiatry.
- WHO (2019). Burnout: an “occupational phenomenon.” https://www.who.int/mental_health/evidence/burn-out/en/
- Salvagioni, D. A. J., et al. (2017). Physical, psychological and occupational consequences of job burnout: A systematic review. PLOS ONE.
- Schaufeli, W. B., & Enzmann, D. (1998). The burnout companion to study and practice: A critical analysis. Taylor & Francis.