Have you ever woken up in the morning and felt incredibly reluctant to go to work, even though you've had enough rest? Or have you recently become more irritable, demotivated, and feel like your work never gets done?
If the answer is "yes," you're not alone. This condition isn't just simple laziness, but rather a symptom of chronic work stress known as burnout syndrome.
In today's high-productivity world, burnout has become a real mental health challenge in the workplace. Let's learn more about what burnout is, its symptoms, and when you should take action.
What is Burnout Syndrome?
According to the World Health Organization (WHO), burnout is a work phenomenon caused by chronic stress in the workplace that hasn't been managed effectively. Burnout doesn't occur instantly, but rather is the accumulation of pressure, excessive workload, lack of control over work, and unrealistic expectations over a long period of time.
Unlike regular stress, which usually subsides once a project is completed or the weekend arrives, burnout leaves a person feeling emotionally, physically, and mentally "drained," as if completely drained of energy.
Recognize the 3 Main Symptoms of Burnout at Work
Before the impact spreads further to physical health and personal life, it is important for us to recognize the following signs of burnout:
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Extreme Physical and Emotional Exhaustion
You always feel physically tired even after getting enough sleep. Emotionally, you feel empty, anxious, and lacking the energy to face the next day.
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Cynicism and Depersonalization
Negative or cynical feelings about your job, coworkers, or company begin to emerge. You feel mentally distant and become indifferent to tasks you used to enjoy.
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Decreased Work Performance and Effectiveness
Difficulty concentrating, frequent procrastination, increased error rate, and feeling incompetent or not producing anything at work.
Important Note: Burnout that is left untreated can trigger physical health problems such as chronic headaches, digestive disorders, decreased immunity, and anxiety disorders and depression.
How Long Should These Symptoms Be Concerned?
Many people underestimate fatigue and think it will go away with a day off. However, you should be wary if:
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Symptoms persist for 2 weeks or more
If this feeling of emptiness and tiredness doesn't go away even though you've tried to rest at the weekend.
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Holidays don't help anymore
If after taking a short leave you still find it difficult to return to work and your energy does not return.
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Interfering with daily functioning
When you start having difficulty carrying out basic responsibilities at work or at home.
If the above symptoms persist for more than 2-3 weeks, this is a strong signal that your condition requires intervention beyond just simple rest.
First Steps to Overcoming Burnout
If you or your coworkers experience any of the above symptoms, don't dismiss them as a passing thought. Ignoring burnout won't make it improve on its own. Here are some initial steps you can take:
1. Communicate with your superior or HRD
Communicate your workload constraints objectively. Discuss the possibility of adjusting targets or delegating tasks, if possible.
2. Create Clear Boundaries (Work-Life Boundaries)
Avoid opening your laptop or replying to work-related messages outside of office hours, especially on weekends.
3. Practice Self-Care
Set aside at least 15–30 minutes a day to do something you enjoy outside of work, such as light exercise, reading a book, or meditating.
When to Take Action and Contact an Expert?
Everyone has a different stress tolerance threshold. However, if lifestyle changes and short vacations no longer restore your energy and motivation, or if work stress begins to disrupt your emotional stability and relationships with those closest to you, it's a strong signal that you need professional help.
Remember, seeking help is not a sign of weakness, but rather a brave and wise step to save your career future and health.
Need a friend to talk to and the right medical solution?
Don't let work pressures suffocate your happiness and productivity. EMC Grha Kedoya Hospital has psychologists ready to listen, help untangle your stress, and provide appropriate stress management therapy.
Consult your mental health needs now at EMC Grha Kedoya Hospital. Schedule your visit today for a better and more balanced quality of life. Your mental health matters!
The article was written by Mrs. Helena Kristina Leman, S.Psi., M.Psi., Psychologist (Psychologist at EMC Grha Kedoya Hospital).