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Occupational burnout is an increasingly common issue that affects people regardless of industry, age, or position within a company. It is a state resulting from chronic workplace stress which—if left unmanaged—can lead to more serious health and emotional consequences.

The World Health Organization defines burnout as a syndrome characterised by three main dimensions: chronic fatigue that is not alleviated by rest, cynicism toward one’s work, and reduced professional effectiveness. Although burnout is not officially classified as a medical condition, its effects can be destructive to both your career and your overall quality of life.

This phenomenon is widely studied and analysed, and the findings are often alarming. A study conducted by Deloitte revealed that as many as 77 percent of respondents experienced burnout in their current job. 

Long-term neglect of this condition can lead not only to problems in the workplace but also impact your relationships, and mental and physical health. Therefore, understanding the causes of burnout and implementing strategies to prevent it is essential to maintaining a healthy work-life balance.

What leads to burnout?

One of the biggest reasons people burn out is that they don’t have enough control over their work. Too many demands can make you feel helpless after a while. This often happens when managers don’t know what they’re doing, and everything feels like a crisis. Sometimes, companies even cut down on staff on purpose, and then everyone has way too much to do! It’s not always about having tons of work—feeling like you can’t control it is what really leads to burnout.

Another burnout factor is feeling unappreciated. Sure, money is important, but getting recognition for your hard work is a major motivator. When you don’t feel appreciated, you start to resent your job. Work should make you feel good about yourself, but when you don’t get any recognition, it can be super frustrating.

Also, a toxic work environment where everyone is fighting, and you don’t have support from your co-workers or boss, makes everything harder. Negativity at work can make your job a total drag. When work is supposed to be fulfilling but ends up feeling like a burden, that’s when you know something’s wrong.

When you notice the first signs of burnout, don’t wait around—do something about it! Learning how to manage your workload is a good place to start. If you procrastinate or aren’t good at planning, now’s the time to learn how to get organized.

Learning to say “no” is also important. Not everything is urgent, and setting boundaries is key to having a life outside of work.

Work-Life Balance

Regular breaks during the workday, as well as longer breaks like vacations, are essential for recovery. It’s also beneficial to develop passions and hobbies outside the office that provide a mental break from daily responsibilities. This not only improves well-being but also helps gain a new perspective on professional life.

If a job no longer meets expectations, admitting that it may be time for a change is not a failure. Refreshing one’s skills and seeking new opportunities can be a chance to find work that better aligns with personal needs and values.

A key element in preventing burnout is maintaining a balance between work and personal life. The average person spends about one-third of their life at work—approximately 90,000 hours.

The global pandemic changed how we work, introducing hybrid models that combine remote and in-office work. While this model offers many advantages, such as increased flexibility, it has also blurred the boundaries between work and personal life. As a result, many people struggle to fully disconnect from work mode, which negatively affects their rest and recovery.

Work-life balance is crucial not only for mental health but also for productivity. People who make time for their passions, nurture relationships, and rest are more effective and satisfied with their work. To achieve this balance, it is worth starting with setting priorities. A realistic approach to daily tasks helps avoid frustration and the negative emotions that come from failing to meet unrealistic goals.

Setting clear boundaries between work time and free time is especially important in remote work. Having a dedicated space for professional duties or symbolically closing the laptop after work hours can help establish a clear division between these spheres.

It’s also important to regularly take advantage of vacation days. Taking a break from daily professional responsibilities allows you to recharge and return to work with a fresh perspective, increasing post-break efficiency.

Understanding your limits is another crucial aspect of maintaining balance. Open communication with supervisors about realistic expectations can help prevent work overload. Delegating tasks and saying “no” are skills worth developing to avoid excessive burden.

Planning leisure time is just as important as planning work. Scheduling hobbies, social meetings, or other non-work-related activities in your calendar allows for intentional time management. This approach helps maintain a balance between professional and personal life, ensuring space for recovery and growth in other areas of life.

Occupational Burnout – Take Charge of Your Needs

Burnout doesn’t just happen overnight; it’s what happens when you ignore the warning signs for too long. Get to know what causes it and take steps to prevent it to keep your mental health in check and stay happy with your job.

Remember that taking care of your work-life balance isn’t just about feeling better—it also makes you better at your job. Knowing what you need, setting boundaries, and being smart about your time are all things you can do to avoid burnout and feel more satisfied with your life.

In the case of a mental health crisis

During a mental health crisis in the EU, you can get immediate assistance by calling the emergency number (112), going to a hospital emergency department, or reaching out to a mental health crisis helpline such as Samaritans (116 123). For situations that aren’t life-threatening but still require support, consider contacting a general practitioner (GP) or your local health center for advice and possible referral to a mental health professional.

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