Finding a new job was, for me, the only way out”, begins Raquel Santos when telling us about her experience in one of the most important consulting and auditing companies in Portugal - and in the world. She still remembers the many days when she left work at eight and at ten in the evening ("so many times!”) - and even later -, when she would to the office during the weekend, or even when she ended up taking work home.
“It was a lot of pressure and really a lot of work. I was exactly where I wanted to be: in the best company in the country, doing what I liked to do and getting a good paycheck, but that only added to the pressure. I just thought: if I say 'no', they'll find someone else - and then what am I going to do?!”.
Raquel also remembers the constant lack of patience, the crying fits and the moments when she felt she was losing interest in doing the things she liked the most, like going to concerts or spending time with friends.
Perhaps today she would have been more mature and could have handled the situation differently - or not; but at that time, she ended up changing jobs.
Although there are not many studies on burnout in Portugal, in 2017, the Portuguese Association of Occupational Health Psychology (APPSO) said that 17.2% of the working population in the country was in a state of burnout, which is 3.5% higher compared to the period between 2008 and 2016. According to the same study, 48.9% were at high risk of burnout, 33.9% at medium risk, and 17.2% had a low risk.
When compared to 2017, in 2021 we are more familiar with the term and the issue, and more aware of them. As part of the International Mental Health Day, which is on October 10th, we’d like to give you some information about burnout and tips on how to either avoid it or know how to identify and solve the problem.
When compared to 2017, in 2021 we are more familiar with the term and the issue, and more aware of them. As part of the International Mental Health Day, which is on October 10th, we’d like to give you some information about burnout and tips on how to either avoid it or know how to identify and solve the problem.
But what is burnout after all?
The term is used exclusively in the labour field and, “when we deconstruct the word, we will have something like 'everything is burned', which immediately indicates a limit state. Something extremely burned; without life”, begins by explaining psychologist Rui Reis, noting that there are three phases of burnout, which is considered a disease by the WHO since 2019. These are the phases of burnout:
- Inability to establish good working relationships (individualism, criticism and cynicism dominate relationships with others);
- Inefficient and ineffective work (lots of work with little or no results);
- Complete exhaustion (the last phase of the syndrome).
How to avoid burnout?
According to Rui Reis, balance is the key: “It is important to balance work and personal life. Being responsible at work is good, but we have to assess whether we are being competent and responsible in our personal life as well”.
As for the best way to avoid reaching this point, he begins by referring to the importance of “creating filters so that, in moments of rest, work issues do not overlap. If I check my email, with that help in any way? Is it really that important to taint a moment of rest with a phone call?”. According to the psychologist, “having a good sleep routine, exercising, maintaining a balanced diet and with well-defined schedules” is also important. “Getting involved in voluntary or associative activities. Creating moments of fun and leisure, such as going to cultural shows or going out with friends - all of this is very important”, advises Rui Reis.
According to the psychologist, “having a good sleep routine, exercising, maintaining a balanced diet and with well-defined schedules” is also important. “Getting involved in voluntary or associative activities. Creating moments of fun and leisure, such as going to cultural shows or going out with friends - all of this is very important”, advises Rui Reis.
But there is more!
Knowing how to say “no”/knowing how to stop
We know that saying “no” is not always easy, especially when the request comes from above. And we also don't want to be responsible for delaying a project or even doing something that could harm the company or colleagues. However, it is essential for your sanity.
Our tip is that you always add something to your "no": "I can't right now, but I'll do it tomorrow, as soon as I get on my laptop.” or “I can’t do it now because I have this report to finish”.
Our tip is that you always add something to your "no": "I can't right now, but I'll do it tomorrow, as soon as I get on my laptop.” or “I can’t do it now because I have this report to finish”.
And don't feel bad if you can't make it “now” because you're going, for example, to the gym. It is essential that you take care of yourself in order to be a good professional.
Search for stress-relievers
As the psychologist Rui Reis said, doing other activities is very important, as they are a way to decompress and release stress. In that sense, the gym may often seem like the only answer, but it's not. With the benefits Coverflex has to offer, you always have other options to explore, such as making the best out of a SPA visit or a massage.
With the benefits Coverflex has to offer, you always have other options to explore, such as making the best out of a SPA visit or a massage.
Not in the mood for it?
It's understandable. Losing the will to do things, even if it's what makes us feel good and happy, is often a symptom of overt burnout - or that it's close at hand. In this case, it's up to you to turn around and buck the trend. You may not want to do it, but (believe me!) you'll come back with a new spirit.
Ask for help
Burnout is a serious problem and doesn't just happen to others. And, no matter how alert and aware we are, we can't put the brakes on as we'd like to and end up being swallowed up by our surroundings.
Therefore, do not close yourself or go into denial. Ask for help. If your company uses Coverflex, we remind you that you can have access to a psychologist through the Health and Well-being benefit, and the service is 100% confidential.
Therefore, do not close yourself or go into denial. Ask for help. If your company uses Coverflex, we remind you that you can have access to a psychologist through the Health and Well-being benefit, and the service is 100% confidential.
Recognising the problem is the first step!
Now, tell us: what will be (your) second one?
