Everything we do in our day has an impact, positive or negative, on our health (physical and psychological). But not only what we do but also how we do it; How we relate to our environment, with work, with people or even with ourselves, influences our physical and emotional health.
We talk about this as a physical and mental exhaustion that arises as a consequence of prolonged work stress, added to a dissatisfaction with the job, which has been in a more colloquial language ‘ being burnt out in the office‘. It is characterized by a great emotional overload. Although it presents various characteristic symptoms, three are fundamental: psychological exhaustion, depersonalization (perceptive alteration that we will learn about a little later) and decreased personal performance.
According to a study (2015), burnout syndrome was declared by the WHO (World Health Organization) as an occupational risk factor due to its ability to affect quality of life, mental health and even life itself.
Burnout Syndrome: What is it?
Burnout Syndrome, “burnout syndrome” or “professional burnout” is not found as an official diagnosis in reference manuals such as the DSM-5 or the ICD-10, but that does not mean that it does not exist (it is also increasingly prevalent) and the WHO itself has recognized its existence. It consists of an inadequate way of coping with chronic stress and its main features are: mental exhaustion, depersonalization and decreased work performance.
Broadly speaking, this syndrome is defined as a state of physical, mental and emotional exhaustion that arises as a consequence of stressful work demands, added to chronic stress and job dissatisfaction.
It is not a disease in itself, although it is recognized as the trigger for other physical and mental health problems. People who manifest this syndrome may feel fatigued during the day, irritable, with a cynical attitude, unmotivated and dissatisfied with their work, etc.
As we saw, it can be accompanied by physical and/or mental or psychological symptoms. It is important to be able to recognize this syndrome; identify and address it as soon as possible through medical professionals and psychologists. In this sense, with psychological guidance and support, most people can begin to feel better and recover.
What kind of people can develop this syndrome?
As we said, burnout syndrome is related to work (especially with highly stressful or demanding jobs). But there are also other factors that can influence its appearance and therefore facilitate it. For example, demanding tasks and extra-work activities, some personality traits (demanding and perfectionist) or a stressful lifestyle.
In this way, although the syndrome can affect anyone, people who have this type of factor in their lives (or in their way of being) have a higher risk of developing it. For example, those with physically or emotionally exhausting jobs (health professionals, politicians, social workers, psychologists, firefighters, miners, etc.). Also, those who are going through a particularly stressful and/or vulnerable moment in their lives.
Physical symptoms of Burnout Syndrome
On a physical level, the typical symptoms of burnout syndrome are:
– Headaches or headaches.
– Nausea.
– Difficulty initiating or maintaining sleep (insomnia).
– Physical exhaustion.
– Back pains.
– Muscle tension.
Emotional/psychological symptoms of Burnout Syndrome
On an emotional level, the symptoms that usually appear in this syndrome are:
– Depersonalization (experience of feeling “separated” from mental processes or from one’s own body, as if the person were an external observer of these processes).
– Irritability.
– Mental tension.
– Demotivation, apathy.
– Sadness.
– Psychological exhaustion.
– Anhedonia (loss of the ability to enjoy).
– Cynicism.
– Social isolation.
– Loss of self-confidence and self-esteem (especially in relation to work).
– Feeling of being unproductive or useless.
– Feeling of overload.
To these symptoms is added a decrease in personal or work performance as another behavioral symptom.
Are you burned out or dissatisfied at your job? Diagnosis and prevention
The diagnosis of burnout syndrome is based on the clinic, that is, the physical and psychological symptoms, and must be made by a medical professional. It also takes into account the emotional state of the person and his feelings towards his work and other personal commitments.
Burnout syndrome develops insidiously, that is, it does not appear from one day to the next. That is why it is important to be attentive to its first symptoms, such as increasing stress in the person, irritability, etc. What can help prevent this disorder?
- Begin to develop the ability to set limits at work (assertiveness).
- Develop healthy lifestyle habits (balanced diet, structuring of the day [schedules], respecting sleeping hours [sleep hygiene], etc.).
- Perform regular physical exercise.
- Look for strategies to counter the symptoms of stress (for example, relaxation or breathing techniques, mindfulness, yoga, meditation, etc.).
- Ask for psychological help.
Burnout Syndrome Treatment and Prognosis
Fighting burnout syndrome is possible, although it is a process that requires time. The strategies that are implemented are usually behavioral and psychological (since, as we have seen, it is not a medical or organic disorder, but rather a psychological one). The first step to carry out will be to eliminate or reduce, as far as possible, the original source of stress (through reducing the demands or tasks associated with work, establishing clear limits, etc.).
In this sense, psychological therapy can be beneficial when it comes to identifying the causes of stress and finding effective strategies to reduce it. It will also be essential for the person to look for moments to rest, as well as rewarding alternative activities to work (even if they are low intensity).
Finally, seeking the support of family and friends, as well as physical exercise, can also be tools that benefit the person with burnout syndrome and help enhance their well-being.
As we have seen, burnout syndrome can be treated. Depending on the type and intensity of the symptoms, the tools or strategies to be used will be more or less intense and/or drastic. In extreme cases, the person should even consider leaving the job, changing it, or giving up some of their professional goals.
It is important to know that the fact of not treating this syndrome increases the probability that it will become chronic (and therefore, that the discomfort will increase), as well as the probability of contracting mental and medical disorders in the future. Therefore intervention is essential.
Burnout syndrome can affect anyone. However, if you are a very demanding person with yourself, a perfectionist, who finds it difficult to delegate… and, in addition, you have a psychologically and/or physically demanding job, the chances of you developing the syndrome increase.
Therefore, it is important that you take care of yourself and prioritize your physical and mental well-being (especially if you are starting to experience the first symptoms). Remember that, to perform at work and, above all, to feel good about yourself, rest and self-care are essential.