Burnout – How holidays help us avoid overwork

Burnout is an occupational phenomenon, defined as a conceptualised syndrome resulting from a chronic imbalance in the workplace, which has not been successfully managed, arising between the demands of the job and the work resources of the person involved.

Burnout is characterized by: – low energy or exhaustion – mental detachment from work – feelings of negativity or cynicism about work – decreased job performance.

Signs you might be in burnout

Signs of exhaustion can be physically (fatigue/exhaustion, low immunity, headaches or muscle aches, change in appetite and sleep habits), emotional (low self-esteem, feelings of failure, powerlessness, decreased satisfaction, loss of motivation, negativity, feelings of loneliness) and behavioural (postponing tasks, taking longer periods of time to complete tasks, running away from responsibilities, isolating oneself from others, being late/missed/absent from work, substance use).

Consequences in burnout

The consequences of burnout can be both on a physical level(cardiovascular, respiratory problems) and psychological(anxiety, depression). The negative effects are manifested social, family and workplace: decreased productivity, increased absenteeism, increased risk of errors, high staff turnover.

WHAT TO DO?

The first step in recovery is recognising the problemand then the cause at work that led to the occurrence should be identified. It is advisable to consult a specialist who will determine the severity of the phenomenon and make the necessary recommendations, including a period of absence and rest.

Useful tips for managing burnout:

🟣 Know your limits, learn to say “NO”;
🟣 Manage your workload and deadlines, plan your activities so you have enough time for breaks;
🟣 Be more sociable with your colleagues, avoid negative people, make new friends;
🟣 Try to find value in your work and focus on the aspects of work you enjoy;
🟣 Find balance and focus on the aspects of life that bring you joy;
🟣 Communicate with your superior when you feel pressured;
🟣 Reach out to people close to you: family, partner, friends;
🟣 Get involved in a cause or community group that is important to you (religious, social or support);
🟣 Be helpful to other people by doing small things that don’t involve a lot of effort (even a smile) ;
🟣 Take a daily break from technology;
🟣 Adopt a healthy lifestyle: good nutrition, regular exercise, good sleep hygiene;
🟣 Learn some relaxation practices (meditation, yoga, mindfulness).

Holidays can help prevent signs of burnout at work. Don’t take work-related things with youe.g. your work phone or temporarily turn off notifications, keep your space free from distractions. Do activities you enjoy, read, run, stay outside as much as possible, take walks in nature as they will help you disconnect from job thoughts.

Try to choose activities that you really enjoy,because if you’re not involved, you’re likely to go back to work. While “passive” or low-effort activities may seem best for recovery, according to research, active activities are more effective because they keep you focused longer, help you replenish your depleted resources and have an optimal and satisfying off-duty experience.

In conclusion, holidays can help, along with other techniques and behaviours to prevent burnout, but if the condition has already set in, they do not solve the problem and it is necessary to seek professional help because burnout impacts on psychological and physical well-being.

Bibliography:

  1. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
  2. Lindblom, K., Linton, S., Lundholm, C., & Bryngelsson, I.L. (2006). Burnout in the Working Population: Relations to Psychosocial Work Factors.
  3. Moss, J. (2019). Burnout is about your workplace, not your people (KM).
  4. Tottle, S. (2016). It’s costing the global economy £255 billion, so what can we do to stop workplace burnout?
  5. Maslach, C., & Leiter, M.P (2021). How to measure burnout accurately and ethically.
  6. West, Colin P et al, Interventions to Prevent and Reduce Physician Burnout: A Systematic Review and Meta-Analysis, The Lancet, vol 388, no 10057, 2016, pp2272-2281
  7. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
  8. Roskam, Isabelle, Marie-Emilie Raes, and Moïra Mikolajczak. “Exhausted Parents: Development and Preliminary Validation of the Parental Burnout Inventory.” Frontiers in Psychology8 (2017): 163.
  9. Information, National Center for Biotechnology, U. S. National Library of Medicine 8600 Rockville Pike, Bethesda MD, and 20894 Usa. Depression: What Is Burnout? InformedHealth.Org [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG), 2020.
  10. Heinemann, Linda V., and Torsten Heinemann. “Burnout Research: Emergence and Scientific Investigation of a Contested Diagnosis.” SAGE Open7, no. 1 (January 1, 2017): 2158244017697154.
  11. Koutsimani, Panagiota, Anthony Montgomery, and Katerina Georganta. “The Relationship Between Burnout, Depression, and Anxiety: A Systematic Review and Meta-Analysis.” Frontiers in Psychology10 (March 13, 2019): 284.
  12. Maslach, Christina, and Michael P. Leiter. “Understanding the Burnout Experience: Recent Research and Its Implications for Psychiatry.” World Psychiatry15, no. 2 (June 2016): 103-11.

Author: Dr. Oana Nantu – Specialist Psychiatrist

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