What is burnout at work and how to deal with it

What is burnout?

Scientists believe that burnout is not just a mental condition, but a disease that affects the entire body.

The term "burnout" was coined in 1974 by the American psychiatrist Herbert Freudenberger. At the same time, he compared the state of a "burnt out" person with a burned down house. From the outside, the building may look safe and sound, and only if you go inside does the degree of devastation become apparent.

Psychologists now identify three elements of burnout:

exhaustion;
cynical attitude to work;
feeling of own failure.

Exhaustion leads to the fact that we get upset easily, sleep poorly, get sick more often and have difficulty concentrating.

A cynical attitude towards our activities makes us feel disconnected from colleagues and lack of motivation.

And the feeling of inadequacy makes us doubt our own abilities and perform worse in our duties.

Why does burnout occur?

We are used to thinking that burnout occurs simply because we work too hard. It's actually because our work schedule, responsibilities, deadlines, and other stressors outweigh our job satisfaction.

Researchers at the University of California, Berkeley identify six factors associated with employee burnout:

workload;
control;
rewards;
team relationships;
Justice;
values.

We experience burnout when one of these aspects of work (or more) does not meet our needs.

What is the risk of burnout?

Fatigue and lack of motivation are not the worst consequences of burnout.

According to researchers, chronic stress that occurs in people with burnout syndrome negatively affects thinking and communication skills, and also overloads our neuroendocrine system. And over time, the effects of burnout can lead to problems with memory, attention, and emotions.
One study found that those who experienced burnout accelerated the thinning of the prefrontal cortex, the region responsible for cognitive performance. Although the bark naturally thinns as we age, those who experienced burnout were more likely to have a more pronounced effect.
It's not just the brain that is at risk. Another study found that burnout significantly increases the likelihood of developing coronary heart disease.

How to deal with burnout?

Psychologists advise looking for ways to reduce the workload at work: delegate some of the responsibilities, say "no" more often and write down what causes you stress. In addition, you need to learn to rest and enjoy life again.

Remember to take care of yourself

It is easy to forget about yourself when there is no strength for anything. When we are under stress, we feel like taking care of ourselves is the last thing we need to spend time on. However, according to psychologists, it is precisely her that should not be neglected.

When you feel close to burnout, it's especially important to eat well, drink plenty of water, exercise, and get enough sleep.

Also, remember what helps you to relax, and take more time for it.

Do what you love

Burnout can happen if you don't have the opportunity to regularly devote time to what you love.

To prevent job dissatisfaction with burnout, think about what is most important to you and include it in your schedule.

At least a little every day, do what you love, and once a week devote more time to it. Then you will never have the feeling that you do not have time to do the most important things.

Try something new

Do something new, like a hobby you've long dreamed of. It might sound counterintuitive because you’re already busy all the time, but in fact, doing something new will help you avoid burnout.

The main thing is to choose what will restore strength and energize.

If adding something new to your schedule is completely impossible, start by taking care of yourself. Focus on sleep and nutrition, and try to exercise at least a little every day. This will help avoid the consequences of burnout and return to duty.