When we spend the year waiting for holidays so that we can rest, so that we can do things at our own pace and according to our own needs, then we could be living from an all-or-nothing mentality: either I am working or I am out of the office or on holiday; either I am slipping into tasks or I am allowing myself to rest.
Studies indicate, however, that feeling that holidays are the only light at the end of a year of stress and exhaustion affects people's health and companies' productivity, something that up to one third of the respondents say they have felt. 77% of workers.
The strategies that people management departments and also those that we can undertake individually, involve learning to rest and disconnect every day of the year. Doing so is wellness, it is wellbeing and it is preventing the dreaded burnt-out employee syndrome.
What causes burnout?
Burnout is the result of a combination of work-related and personal factors. The main causes include work overloadThe lack of control over assigned tasks, unclear job expectations and little recognition for work performed.
In addition, lack of support in the workplace and an imbalance between work and personal life also contribute to the development of this condition. According to the American Psychological Association (APA)These conditions create chronic stress that, without proper intervention, leads to emotional exhaustion, cynicism and decreased professional effectiveness.
Symptoms of work-related burnout
Professional frustration and disenchantmentThe worker loses interest in his or her work and feels that his or her efforts are not valued or have no impact. This can lead to a reduced ability to concentrate and make decisions, as well as a decrease in work performance.
Emotional wear and tearA sense of deep exhaustion, where the person feels they have no more emotional energy to offer, which can lead to negative moods, such as sadness or irritability.
BlameIn some cases, workers feel guilt about not being able to meet their own or the organisation's expectations, which can aggravate emotional burnout.
CynicismAn attitude of mistrust or contempt towards work, colleagues or the organisation, as a way of protecting oneself from emotional stress.
IndolenceA lack of interest or concern for the work or clients, which may manifest itself in reduced quality of work or cold and distant interactions.
IndifferenceAn emotional and attitudinal disconnection, where the worker feels alienated from the results of his work and shows no motivation to improve the situation.
This syndrome, which both affects the personal well-being of the employee and also has negative repercussions on the organisation, requires that organisations take steps to prevent and address it by providing emotional support, promoting a healthy work-life balance, and creating a positive work environment.
Organisational strategies to combat burnout
Companies can implement strategies at various levels to reduce work-related stress. Primary interventions include reducing upload and the redesign of roles to minimise the cause of stress.
Secondary interventions, such as training in relaxation and relaxation techniques, and mindfulnesshelp employees to better manage stress when symptoms have already developed. Finally, tertiary interventions focus on treating employees who have already developed severe stress-related problems, such as anxiety or depression.
Create a work environment that values mental well-being.l and physical well-being of employees is key. This includes not only provide resources such as wellness programmes, as well as fostering a culture that prioritises work-life balance.
At the same time the leaders need to provide clarity on expectations and opportunities for professional development. These strategies not only reduce the risk of burnout, but also increase motivation, engagement and talent retention.
Strategies for active and scheduled rest
In addition to these organisationally orchestrated interventions, studies indicate that rest is essential to prevent burnout. It is not just about getting enough sleep, but also about taking regular breaks during the working day. This type of daytime rest allows the nervous system to recover, which is essential for maintaining optimal performance and avoiding emotional and mental exhaustion.
1. Psychological and emotional effects of breaks:
According to a study published in the Journal of Occupational Health Psychology regular breaks during work, especially those that allow a complete mental disconnection from work, can significantly reduce stress levels and improve mood. These micro-breaks, such as short breaks of 5 to 10 minutes, have been shown to be particularly effective in maintaining attention and reducing mental fatigue.
Research in the Journal of Applied Psychology suggests that active breaks, such as walking or stretching, can improve emotional well-being and reduce symptoms of depression and anxiety in the workplace. These effects are partly due to increased blood circulation and the release of endorphins during physical activity.
2. Improved ability to concentrate and reduction of errors:
According to a study by the *American Psychological Association (APA)*, employees who take regular breaks to disconnect from work show a greater ability to concentrate and make fewer errors in their tasks. The practice of taking short but frequent breaks can help prevent the build-up of mental fatigue, which is a common precursor to burnout.
Exercise to set adequate breaks and take care of your wellbeing
From Escuela Europea de Coaching, we share an example of exercises that either Human Resources departments or individual professionals can do to take care of their wellbeing:
- Evaluation of routinesReflect for a few minutes on your typical working day: How many breaks do you take, are they enough, and do you feel refreshed after them?
- Planning active breaksDesign a break plan that includes short breaks every 90 minutes. These breaks can include activities such as walking, stretching or simply taking a deep breath away from your desk.
- Total disconnectionDuring these breaks, disconnect completely from work tasks. Avoid checking emails or thinking about pending tasks. This disconnection is key to recharge your mental energy.
- Welfare registerAt the end of each day, record how you felt before and after each break. Did you notice an improvement in your concentration or mood? This monitoring will help you adjust and optimise your breaks.
Implementing these strategies in the work context strengthens personal well-being and contributes to creating a healthier and more productive work environment, where burnout prevention is a shared priority.
