The so called Burnout is a state of physical, mental and emotional exhaustion caused by chronic work-related stress. As job demands increase and work environments become more competitive, it is critical to recognize the signs of burnout and take steps to prevent its negative impact on our health and well-being. We must explore the routines that may contribute to burnout, be aware of how hostile work environments affect our health, and how job roles can manipulate us emotionally, making us feel like we are not doing enough.
PRIMORDIAL: SIGNS OF BURNOUT
Burnout can manifest itself in a number of different ways in a person’s daily life. Here are some common signs and symptoms that may indicate the presence of burnout:
- Constant physical and emotional exhaustion.
- Feelings of depersonalization and detachment from work tasks.
- Loss of interest and motivation at work.
- Difficulty concentrating and decreased work performance.
- Increased irritability and mood swings.
- Sleep problems, such as insomnia or excessive sleepiness.
- Physical health problems, such as headaches, migraines, or gastrointestinal problems.
IDENTIFY ROUTINES THAT MAY CONTRIBUTE TO BURNOUT
Burnout can be related to different aspects of our working life. Here are some routines and behaviors that can trigger or contribute to burnout:
- Overwork and lack of boundaries: Constantly working overtime and not taking time to rest and recharge.
- Lack of support and recognition: Not receiving adequate recognition for work done or feeling undervalued in the work environment.
- Lack of control and autonomy: Not having a voice or influence in making work-related decisions.
- Work-life imbalance: Spending most of your time and energy on work responsibilities, neglecting important aspects of your personal life.
- Emotional overload: Constantly dealing with stressful situations, dealing with difficult clients, or facing intense emotional demands.
HOSTILE WORK ENVIRONMENTS AND THEIR IMPACT ON HEALTH
Hostile work environments can have a significant effect on our mental and emotional health. Here are some common characteristics of toxic work environments:
- Poor communication: Lack of open and transparent communication, which can lead to misunderstandings and conflicts.
- Highly competitive culture: Fostering an excessively competitive culture, where individual achievement is prioritized over teamwork.
- Poor leadership: Poor leadership, lack of support from superiors, and little attention to employee quality of life.
- Lack of resources and excessive workload: Unrealistic expectations and an overwhelming workload without adequate resources to cope.
- Discrimination and harassment: Work environments where discrimination, harassment, or lack of equal opportunities occur.
EMOTIONAL MANIPULATION AND LACK OF RECOGNITION
In some cases, job roles can emotionally manipulate employees, making them feel like their work is not enough. Some examples of this are:
- Unrealistic expectations: Employees are expected to always be available, respond quickly to demands, and achieve unrealistic goals.
- Lack of recognition: Lack of recognition and appreciation for employees’ efforts and achievements can make them feel like their work is not valued.
- Presenteeism culture: Valuing the amount of time we spend at work rather than results and efficiency, which can lead to feeling like it’s never enough.
- Lack of professional development: Lack of opportunities for professional growth and development can lead to frustration and demotivation.
TOXIC POSITIVITY: CONTRIBUTOR TO BURNOUT
It is important to consider that not everything is in our hands. Both work environments and external stress situations can be influential in our rhythms, and many times we believe that everything depends on us and is within our total reach. This is linked to the so-called toxic positivity, which is a strong contributor to job burnout, although it may seem like something totally pulled out of the hat or erratic perceptions. But this is not the case, toxic positivity is as real as the routines in which it is positioned.
We live in a time when positivity is highly valued. We are urged to keep a smile on our face and see the positive side of things at all times. This, in the broad spectrum of things, is really disturbing. While a positive mindset can be a powerful force to drive us, we must be aware of how toxic positivity can lead to burnout and affect our mental health. Toxic positivity manifests itself when we demand of ourselves to maintain a cheerful and optimistic attitude, regardless of the circumstances we face. When we engage in this type of behavior, we put an extra burden on ourselves over virtually every aspect of our lives. We demand of ourselves to be unwavering, always smiling, and resilient to any adversity. This self-demand can lead to the denial of our legitimate emotions, and the result is a buildup of stress and anxiety.
The exacerbated self-demand of toxic positivity leads us to ignore our legitimate emotions in the work environment. Feelings of stress, anxiety, or exhaustion are minimized and repressed in favor of a forced smile. This denial of our emotions leads us to work tirelessly, even when our bodies and minds are screaming at us that we need a break.
The result is that we find ourselves trapped in an unsustainable cycle. The constant struggle to maintain a positive attitude, work overload, and lack of healthy boundaries lead to burnout and exhaustion. We feel worn out, emotionally exhausted, and often unmotivated in the work we were once passionate about.
The solution to breaking free from the toxic positivity trap and preventing burnout lies in self-empathy. We must learn to accept and validate our emotions, even more so in the work environment, where we are surrounded by people who directly affect our decisions and circumstances. Since we share the environment with others, it is up to us to determine whether we can provide enough empathy for others and ourselves. Although it is true that much of the attitude of those who work with you every day can affect you considerably, it is necessary to accept this in order to recognize to what extent you are part of the responsibility, and to what extent others depend on the other person. This separation is necessary to understand the situation and recognize your efforts and tools at your disposal.
Recognizing that it is okay to feel stressed or exhausted is a crucial first step towards recovery. Establishing healthy boundaries is also essential. Learning to say “no” when necessary, taking regular breaks (it has been scientifically proven that people work more efficiently in 90-minute periods with short breaks or distractions) and seeking support when needed are actions that will help us maintain a balance at work. We should not fear that setting boundaries will be perceived as weakness; on the contrary, it is a sign of self-awareness and self-care.
CONCLUSION / CONTINUITY…
Recognizing the signs of burnout is essential to take preventative measures and protect our mental and emotional health. Work routines, hostile environments, and manipulative roles can negatively affect our quality of life and well-being. Toxic positivity and excessive self-demand at work can lead to burnout, with serious consequences for our health and well-being. Learning to accept our emotions, set boundaries, and practice empathy towards ourselves will allow us to avoid this trap and preserve our mental health. Authenticity and compassion towards ourselves are the keys to a sustainable balance in the workplace, where true positivity is a reflection of a healthy mindset, not a perpetual smile at all costs.
It is important to seek balance between work and personal life, set boundaries, seek support and recognition, and advocate for a healthy work environment.
If you experience burnout, do not hesitate to seek professional help, either through a therapist or by consulting with resources available at your workplace. Your health and well-being are a priority and deserve to be protected.
