Burnout: recognizing it, preventing it, and overcoming it to regain balance

“I really need a break to recharge my batteries, switch off, and get some distance from my routine.” How many times have you felt this way? It might not just be simple tiredness, but burnout.

There isn't a perfect Italian equivalent for this problem, so to explain it, let's try to highlight all the characteristics of burnout. To understand how to prevent a problem or find the absolute best solution, we must start with a deep understanding of it and greater awareness.

What is burnout: definition, causes, and key symptoms

Burnout is a word, or rather, a combination of two English words: burn, meaning to burn, and out, meaning exhausted. This phenomenon has been widely discussed in recent years, but it's a term that was coined in the 1970s. It was first introduced by psychologist Herbert Freudenberger, who described it as a state of exhaustion resulting from a severe condition of stress in the workplace. However, at that time, it mainly referred to helping professions such as nurses, doctors, and all those involved in caregiving.

For years, this was a niche term because the number of people suffering from this problem was not that high, and because it was only discussed in reference to a very specific category of workers. After years of study, it has become increasingly evident that all workers, without exception, can suffer from burnout, and that this phenomenon, due to the increasingly frantic society we live in, has spread immensely.

Even the World Health Organization has recognized burnout and given it an official definition. According to the WHO, we should refer to it as chronic workplace stress.

What are the causes of this professional phenomenon? As we have just seen, the main cause is stress. Burnout can therefore occur if one works excessively, like those who stay late at the office every evening, beyond working hours, or those who usually take work home after dinner or on weekends. It can also occur when the individual is subjected to responsibilities that are too great, when deadlines are too close, or when the job brings us into contact, as is the case for doctors, with the suffering of others.

The most important symptom is fatigue. Usually, fatigue tends to disappear after a period of rest, but those suffering from burnout experience persistent fatigue, and no matter how much they rest, that feeling of exhaustion remains. In addition to fatigue, frequent headaches, gastrointestinal disturbances, and muscle pain can occur. Furthermore, the immune system can be very weak, so those suffering from this problem tend to get sick very often. Not to mention that frustration, irritability, and nervousness become constant companions that are difficult to get rid of, which also leads to significant relational and social problems.

Prevention strategies: how to avoid burnout

Prevention is better than cure, what at first glance seems like a cliché, instead hides a great truth. Yes, because burnout is not a condition that arrives suddenly; it is the direct consequence of a prolonged condition of work-related stress over time, persisting for months, if not years. It is therefore sufficient to follow strategies that allow us to avoid chronic stress to prevent the onset of burnout.

Establish boundaries between work and private life

Working non-stop is one of the factors that can lead to this condition of work-related stress, exacerbated today by the use of new technologies that force us to be always connected and available, 24 hours a day. Instead, it is important that work is limited exclusively to the hours provided for in the contract, so that one can dedicate time to one's private life. Family, children, friends, of course, but not only that; we must also dedicate time to ourselves. It is therefore important to have time to pursue one's hobbies or simply to relax within the home.

Plan and delegate

We must learn to plan work perfectly, including breaks, of course. Yes, there absolutely must be time for breaks, which is precisely why we must also learn to delegate some of our tasks to others.

Seek support

If you feel that stress is getting the upper hand, it's important to talk to someone. Many companies offer their employees the possibility of a psychological service, and in this case, it is essential to use it. However, it is also possible to talk to your boss or colleagues.

Improve relationships with colleagues

Having a good relationship with colleagues brings many benefits. First of all, it makes going to work every day more pleasant and breaks become much more relaxing. Furthermore, having more colleagues on our side increases the possibilities of delegating certain tasks or venting. In short, the work environment becomes conducive to stress reduction.

Pay attention to your lifestyle

Not everyone realizes it, but taking care of your body and your health helps to keep stress at bay, so a healthy diet and some daily physical activity. It is also good to create an evening routine that allows for better rest and to avoid smoking and alcohol.

Burnout recovery: healing journey and professional reinvention

What if prevention hasn't worked and burnout has set in? In this case, psychological support is essential, so as to undertake a personalized therapeutic path that allows one to work on their emotions. It's difficult to say precisely how long the healing process will take; it's quite subjective. What is certain is that patience is needed; recovering one's well-being after burnout takes at least a few months.

It can also be helpful to try and modify your career path. In addition to re-evaluating your priorities and modifying your aspirations, you can acquire new skills and look for new opportunities.

In any case, we can always rely on supplements specifically formulated to help us find the right adaptation to stressful situations. Find the support you need with our MOOD supplement. It is a natural product, gluten-free and lactose-free, formulated with Ashwagandha and Rhodiola Rosea. These are two adaptogenic plants used since time immemorial precisely to promote relaxation and well-being. They are very useful for those who want to prevent burnout or recover after a long stressful period, but generally suitable for anyone who wants to alleviate stress from their daily life. They help restore good mood and energy and counteract physical and mental fatigue. The formula is enriched with vitamin B6, which has a positive effect on the mind and nervous system.