In the age of digitalization, countless workers are trapped in a seemingly endless workday. Remote work, once considered an evolution, creates the problem of a lack of boundaries between professional and personal life. However, offline work can also be dangerous. Due to the eternal pursuit of perfection and self-realization in this turbulent world, people experience burnout, a state on the verge of stress and depression. Read more about the widespread problem of our time and ways to combat it on queenska.com.
A professional phenomenon
Burnout is listed in the International Classification of Diseases as an occupational phenomenon resulting from chronic stress at work. The term burnout refers specifically to the professional context and should not be used to describe similar experiences in other areas of life.
The main causes of burnout include
- exhaustion under the influence of stress
- accumulation of unexpressed negative emotions
- lack of reward for work
- high expectations
- monotony of tasks
- psychological pressure, competition and difficult relationships with colleagues
- lack of quality sleep and rest
- lack of support.
People who work in industries that require constant communication are particularly prone to burnout. These are doctors, teachers, psychologists, social workers, volunteers, etc. Constant communication takes a lot of energy and effort. In addition, burnout is often observed among neurotics, perfectionists, people who set unrealistic goals and those who are prone to negativism and catastrophizing.
According to a study by The Diamond Rehab, New York ranks third in the list of states where the population experiences the most burnout. The “city that never sleeps” is oversaturated with a competitive and hectic atmosphere. Almost every expatriate or American works tirelessly to make their dreams come true. New York loves productivity, but not rest. The constant struggle for a place in the sun leads to burnout.
The downside of remote work
Emotional burnout is often called a disease of the 21st century, and one of the reasons is the popularity of remote work. Such work, despite the flexible schedule and the ability to work from anywhere, can have a negative impact on physical and mental health. Common negative consequences include a sedentary lifestyle and constant sitting, feelings of social isolation, excessive workload and deterioration in sleep patterns and quality. In Queens, as in other parts of the world, remote work has grown in popularity since the COVID-19 pandemic.
Many remote workers feel overworked and tend to work all day without breaks, which leads to burnout. Experts recommend arranging a special place at home to create a working atmosphere and maintain motivation. In addition, it is important to take regular breaks, relax your muscles and, most importantly, stick to a work/rest schedule.
How to recognize it?
Symptoms of burnout include feelings of exhaustion or lack of energy, detachment from work or feelings of negativity or cynicism about it and reduced professional effectiveness. The body itself can also signal burnout: if your sleep has deteriorated, and you have unexplained headaches, stomach and intestinal problems.
Burnout affects several areas of a person’s life:
- intellectual (loss of interest in development and work, indifference to the result, any innovations are frightening);
- physical (after waking up, a person may feel fatigue, muscle spasms, headaches, etc.);
- emotional (irritability, mood swings, passivity, apathy, or even conflict);
- behavioral (excessive workaholism or, on the contrary, passivity and lack of initiative);
- social (there is fatigue from communication, a desire to isolate oneself from people and be alone).
It’s worth noting that burnout doesn’t happen overnight. At the first stage (warning), a person is too active and focuses too much on work. At this time, they forget about all other areas of life: sports, hobbies, spending time with friends, or basic self-care. Lack of balance leads to fatigue and sleep disturbances.
This is followed by a decrease in activity. During this period, fatigue is usually ignored, which leads to a loss of positive perception of colleagues and increased anxiety. Gradually, apathetic-depressive states may arise, self-esteem is lowered, irrational fears develop and moods change frequently. Excessive aggression, irritation and even dissociation (a psychological defense when a person perceives reality as not happening to them) can also occur.
Over time, it becomes more difficult to concentrate on one thing, and motivation is lost. A person performs work without initiative, with a certain indifference. This can lead to headaches, migraines and other psychosomatic disorders. The feeling of helplessness and meaninglessness of life gives rise to despair, frustration and even suicidal thoughts.
How to cope?
- Reconsider your lifestyle. It’s a mistake to think that a few days of rest will significantly improve the situation. When a person returns after a vacation to the same environment with the same conditions, burnout returns. That’s why it’s important to change your lifestyle, alternating between work and rest.
- Physical activity. It is important to unload not only the brain but also the body. Dancing, swimming, working out in the gym, or just going for a walk will help.
- Don’t ignore your own needs, feelings and emotions. It is important to listen to your body, because it always sends signals of failure. You shouldn’t deny yourself healthy sleep and various pleasures in favor of full dedication to work.
- Do not hesitate to ask for help. There’s no shame in seeking support and encouragement from others from time to time. Reliable and enjoyable social connections contribute to psychological well-being.
- Find a hobby. Reward yourself for fruitful work with activities that bring you pleasure.
- Set realistic goals. Conquer your personal and professional peaks gradually, alternating between activity and rest. This way, you won’t feel exhausted.
- Healthy nutrition. Balanced and healthy food saturates the body with essential substances, making people feel better physically and emotionally.
- Try yoga, meditation, or mindfulness practices. The latter are aimed at overcoming chronic stress, depression and excessive anxiety. Mindfulness is a practice for resolving psychological conflicts, being aware of your thoughts and emotions. It is based on a constant focus on your own feelings and impressions with the help of conscious breathing. Mindfulness helps to find the desired mental harmony and master the ways of self-regulation.
If these steps don’t help, your condition doesn’t improve, or even worsens, seek help from a psychologist or therapist. For example, in the Queens borough of Astoria, Gabriela Giuggioloni helps with burnout. The therapist works with individuals, couples and families.