Workplace Burnout: How to Cope and Seek Help

What is Burnout?

Burnout, also known as burnout syndrome, is a state of chronic stress that leads to physical and emotional exhaustion, cynicism, and reduced work performance. It is a serious and complex condition that develops over time and can significantly impact both professional and personal life. The World Health Organization (WHO) has defined burnout as a workplace phenomenon resulting from the unsuccessful management of chronic work stress. Burnout occurs when a person operates under high stress for an extended period without adequate coping mechanisms. This chronic stress can cause feelings of physical exhaustion, where individuals feel constantly tired, lacking energy, and unable to recover. Emotional exhaustion manifests as feelings of emptiness and being overwhelmed, where individuals lose joy in their work and life overall.

Additionally, burnout often involves cynicism, where individuals develop a negative attitude toward their work, colleagues, and the organization as a whole. This leads to emotional detachment and reduced empathy for others, further deteriorating work relationships and the work environment. Reduced performance is another key aspect of burnout. Affected individuals often find it harder to focus, struggle with problem-solving, and are unable to perform tasks effectively. This can lead to feelings of failure and a lack of achievement, further deepening the sense of burnout.

The WHO Definition of Burnout

The World Health Organization (WHO) officially recognized burnout in 2019 as a workplace phenomenon and defined it as a syndrome resulting from chronic workplace stress that has not been successfully managed. The WHO identifies three dimensions of burnout:

• Feelings of exhaustion or lack of energy: persistent physical and emotional fatigue that does not subside even with rest.
• Increased mental distance from work: cynicism, negativity, or emotional detachment regarding work and the work environment.
• Reduced professional efficacy: difficulties in completing work tasks, decreased productivity, and feelings of failure.

Understanding these dimensions is crucial for recognizing burnout and seeking appropriate help and strategies for stress management. Burnout is not just a personal issue but also a serious organizational challenge that requires systemic changes and workplace support.

Symptoms of Burnout

Burnout symptoms can vary from person to person but generally fall into the following main categories:

• Physical and emotional exhaustion: A constant feeling of fatigue: Individuals experiencing burnout feel perpetually exhausted, regardless of how much rest or sleep they get. This fatigue is often present upon waking and worsens throughout the day.
• Lack of energy: Energy reserves are depleted, resulting in general weakness and an inability to carry out daily tasks. Individuals may struggle with basic activities like getting out of bed or climbing stairs.
• Decreased motivation: Motivation for work and other activities drastically decreases. Even tasks that previously brought satisfaction become burdensome and are avoided.
• Cynicism and detachment: Individuals develop a pessimistic view of their work, colleagues, and future. This negativity can permeate all aspects of their life, affecting overall quality of life. There is a sense of disconnection or isolation from the work environment. People may feel they no longer belong among colleagues or that their work lacks meaning. Feeling of work insignificance: Burnout sufferers often feel their work is not valuable or impactful. This can lead to feelings that their contributions are unnoticed or unimportant, further diminishing their motivation and satisfaction.
• Reduced effectiveness: Difficulty concentrating: Burnout often causes issues with focus and attention. Individuals struggle to concentrate on tasks, leading to mistakes and lower work quality. Reduced productivity: Individuals are unable to perform at the level they once could. This may include taking longer to complete tasks, slower work pace, and general inefficiency. Feeling unable to achieve goals: People experiencing burnout often feel overwhelmed by the demands of their work. The feeling of being unable to meet their goals or expectations adds additional stress and a sense of failure.
• Additional burnout symptoms: In addition to the main symptoms listed above, burnout can also cause various other issues: Physical problems: Headaches, digestive issues, muscle pain, and other physical complaints are common. Emotional instability: Rapid mood swings, irritability, and feelings of anxiety or depression are frequent. People may feel emotionally unstable and overwhelmed by minor issues. Avoidance of responsibilities: Individuals may start avoiding tasks, responsibilities, or even entire situations that cause them stress. This may include absenteeism or delegating tasks to others.

Recognizing these symptoms is crucial for taking timely action and seeking help. Ignoring these symptoms can lead to severe health issues that require long-term treatment and support.

Causes of Burnout

Burnout often arises from a combination of various factors that interconnect and contribute to prolonged stress in the workplace. These factors include:

• Work overload: Long working hours: Extended working hours, frequent overtime without adequate breaks, can lead to physical and mental exhaustion. Unrealistic expectations: Setting overly ambitious goals or expectations that are difficult to meet creates constant pressure on individuals to achieve the impossible. Persistent result-driven pressures: Continuous demands from superiors for high productivity, quotas, or outcomes, often without considering employees' abilities and limitations.
• Lack of support: Poor relationships with colleagues or superiors: Conflicts, lack of communication, or a negative work environment can significantly contribute to feelings of loneliness and stress. Lack of feedback and support: The absence of constructive feedback or assistance in problem-solving can create a sense of stagnation or that one's work is undervalued. Isolation: A lack of opportunities for collaboration, social interaction, or mutual support among colleagues can lead to feelings of isolation and detachment.
• Role ambiguity: Unclear tasks: A lack of clarity regarding job responsibilities and tasks can cause confusion and a sense of not knowing what is expected. Unclear responsibilities and goals: When individuals lack a clear understanding of their responsibilities or objectives, this can lead to persistent uncertainty and stress. Frequent task changes: Constant changes in work tasks without proper instructions or training can further contribute to feelings of being overwhelmed.
• Work-life imbalance: Lack of time for relaxation: When individuals do not have enough time for rest and relaxation, they can quickly become exhausted. Regular breaks and leisure time are essential for replenishing energy. Lack of time for hobbies and family: The inability to spend quality time with family and friends or engage in hobbies can lead to dissatisfaction and exhaustion. Unsupportive work culture: Organizations that do not promote work-life balance create an environment where employees are expected to always be available, leading to burnout.
• Additional factors contributing to burnout: In addition to the main factors mentioned above, other elements can contribute to burnout: Lack of autonomy: Limited decision-making power and lack of control over one's work can heighten feelings of helplessness and stress. Insufficient recognition and rewards: A lack of acknowledgment for achievements and efforts can create the sense that work is not worthwhile. Information overload: Constant exposure to large amounts of information and frequent task-switching can lead to cognitive overload.

Understanding these causes is essential to recognize the risks of burnout and take appropriate measures to prevent and manage this serious condition. Organizations and individuals must collaborate to create a healthier and more supportive work environment.

How to Cope with Burnout

When you notice that you are experiencing symptoms of burnout, it is important to know how to cope with it and take the necessary steps to improve your well-being and work environment. Here are some strategies that can help you manage this condition and restore balance in your life:

• Recognize the signs and take action: The first step is to recognize the signs of burnout and admit that you need a change. Often, the hardest part is acknowledging that you are burned out, as this may mean accepting your limitations. It is important to be honest with yourself and others about how you feel. Talk to your supervisor or HR department: Describe your situation and work together to find ways to adjust work conditions, such as reducing working hours, reallocating tasks, or providing additional support for challenging tasks. Consult a doctor or therapist: Professional help can assist you in understanding and managing stress and developing strategies to cope with burnout.
• Set boundaries: Learning to set boundaries is crucial to avoiding overload. Learn to say "no" to additional tasks that exceed your capacity and designate time solely for yourself and your family. Define your work hours: Clearly outline the start and end of your workday and stick to this schedule. Avoid working outside of agreed hours unless it is absolutely necessary. Delegate tasks: If possible, hand over some tasks to colleagues. This can help reduce your workload and alleviate stress.
• Create a supportive environment: Surround yourself with a network of supportive colleagues, friends, and family. Talk about your feelings and seek advice from those who may have experienced similar situations. Support from others can play a crucial role in managing stress. Establish communication: Regularly communicate with colleagues and supervisors about your well-being and any challenges. Honest communication can lead to better understanding and support. Spend time with friends and family: Spending time with loved ones can help reduce feelings of isolation and improve your overall well-being.
• Adjust your work habits: Organize your workday to include regular breaks and time for relaxation. Also, try to modify your work methods to be more efficient and less exposed to stress. Schedule regular breaks: Short breaks during work can help relieve tension and improve focus. Try to take 5–10 minutes every 1–2 hours for a quick walk or relaxation. Prioritize tasks: Focus on the most important tasks and complete them first. Less critical tasks can be postponed to a later time or delegated to others.
• Take care of your health: Regular physical activity, a healthy diet, and sufficient sleep are essential for maintaining physical and mental health. Relaxation through meditation, yoga, or other relaxation techniques can also help manage stress. Physical activity: Regular exercise helps reduce stress, improve mood, and boost energy levels. Try to find a form of exercise that suits you, whether it’s walking, running, cycling, or yoga. Healthy diet: A balanced diet rich in fruits, vegetables, proteins, and whole foods can enhance your overall well-being and energy. Adequate sleep: Ensure you get at least 7–8 hours of sleep every night. Good sleep is crucial for restoring your body and mind and managing stress.

Burnout is a serious condition that requires attention and action. Recognizing the symptoms and taking appropriate steps is essential to managing burnout. By using these strategies, you can improve your well-being, enhance your efficiency, and reduce the risk of recurring burnout. Remember, seeking help and the support of others is crucial for successfully dealing with this condition.

Where to Seek Help?

If you experience symptoms of burnout, it is important to seek professional help. Here are some resources that can assist you:

• Psychologist or therapist: Mental health professionals, such as psychologists and therapists, can help you understand and manage stress as well as develop strategies to cope with burnout. Individual therapy provides a tailored approach to your specific needs and helps you identify and address the causes of stress. Therapy may include cognitive-behavioral techniques, stress management methods, and relaxation techniques.
• Human resources department: Your employer may offer employee support programs, such as counseling services or stress management workshops. The HR department is often the first point of contact for employees facing work-related issues. HR can assist in adjusting work conditions, offering flexible work options, or providing access to counselors who can help you manage stress.
• Support groups: Join a support group for people experiencing similar challenges. Shared experiences and exchanging advice can provide relief. Support groups offer opportunities to share personal experiences and advice, as well as emotional support and a sense of belonging. These groups may be organized by healthcare facilities, non-governmental organizations, or community centers.
• Online resources: There are numerous online resources and articles about managing burnout that offer advice and support. Online forums, blogs, videos, and e-books can provide useful information and strategies for stress management. You can also find online courses and workshops that teach relaxation techniques, time management, and other essential skills for managing stress.
• Employee Assistance Programs (EAP):  Many organizations offer Employee Assistance Programs (EAP), which provide free and confidential services to help resolve personal issues affecting work performance. EAPs may include counseling, crisis intervention, and referrals to additional support resources.
• Workshops and training: Participating in workshops and training programs on stress management and burnout prevention can help you gain new knowledge and skills. These workshops often provide practical advice and techniques for improving work-life balance, communication skills, and developing emotional resilience.
• Meditation and relaxation techniques: Practical techniques such as meditation, yoga, breathing exercises, and other forms of relaxation can play an important role in stress management. Using these techniques can help you relax your mind and body, improve concentration, and enhance overall well-being.

Seeking help is crucial when dealing with burnout. Do not hesitate to seek support and utilize all available resources to restore your balance and well-being. With appropriate help and support, you can overcome burnout and rediscover joy and satisfaction in your life.