Is the health of Portuguese workers in Burnout?
Workers miss up to 6.2 days a year from work due to stress and psychological health problems.
This is according to the most recent study carried out in Portugal by the Portuguese Psychologists’ Association in 2020 on the “Cost of Stress and Psychological Health Problems at Work in Portugal”.
These are alarming figures with direct costs for companies’ productivity, but with clinically significant indirect costs in terms of psychosocial risks and the physical and psychological health of workers.
Portugal is ranked as the 3rd European country with the highest proportion of employees (28%) who say that work-related stress “is very common”.
These figures come from a study published in 2013 by the European Opinion Poll on Occupational Safety and Health.
What is Burnout?
Occupational stress occurs when an individual feels that the demands of their professional role are greater than their capabilities, and they therefore don’t have the necessary resources to do their job.
Recurrent and chronic exposure to these stressors results in a state of burnout, culminating in the perception of ineffectiveness and inability on the part of the worker to manage the most basic tasks of their daily and professional life.
On May 27, 2019, the WHO included burnout in the list of diseases, defining it as a state of physical and mental exhaustion caused by the exercise of a professional activity.
Metaphorically speaking “Burnout is like a glass of water that is filled drop by drop and at some point overflows.”
Signs and symptoms of Burnout
– Physical problems: gastrointestinal problems, tachycardia, high blood pressure, cardiovascular problems, migraines, deep and chronic fatigue, muscle pain and tension, changes in sleep (especially insomnia) and appetite, weakened immune response;
– Emotional problems: sadness, apathy, alienation, frustration, anger / revolt, boredom, despair, feelings of injustice and lack of reward, irritability, anxiety, depression, low self-esteem, depersonalization;
– Cognitive problems: concentration and attention problems, confusion, slower execution of tasks, less creativity, persistent thoughts about work (rumination), hypervigilance and need for control;
– Behavioral problems: impersonal communication, critical attitude, avoidance, impulsiveness, reactivity, aggressiveness, abuse or increased consumption of substances (tobacco, alcohol, drugs, medication), self-medication;
– Social problems: isolation, distant relationships or less involvement and empathy, more sarcasm or cynicism in relationships, problems with family relationships or less contact with friends;
– Problems at work: delays, absenteeism, sick leave, turnover, more errors at work, less time spent providing services and less care, low professional achievement, a desire to leave work, less productivity and professional effectiveness.
Awareness of the impact of these signs and symptoms alerts us to the fact that companies must take an essential stance in assessing psychosocial risks and defining and adopting measures to prevent them.
Burnout prevention tips for WORKERS
1. Try to adopt a healthier lifestyle
Eating properly, exercising regularly and getting enough rest gives you more energy to deal with life’s difficulties.
2. Set limits Learn to say “no”; whenever possible, avoid reading work emails and messages outside of working hours, including your lunch break and breaks; create relationships based on trust and honesty, including with your boss; don’t give up your vacations: this is an essential time to “recharge your batteries”.
3. Take a daily break from technology Set aside some time each day to completely abstain from all technology.
Put down your computer, turn off your cell phone.
4. Boost your creative side Creativity is a powerful antidote to burnout.
Try something new, start a fun project or continue doing your favorite hobby.
Choose activities that are not related to your work.
5. Learn to manage stress When symptoms of burnout start to appear, you may feel helpless, yet you have much more control over stress than you think.
Learning to manage stress can help you restore balance.
6. Set short-term objectives Write down your goals, both professional and personal.
The habit of planning and seeing on a daily basis what needs to be done in the day, week or even month can relieve tension and future worries without causing anxiety.
7. Intensify and value personal and family relationships Get involved in social and leisure activities and don’t give up your free time in favor of work.
In this context, it is also essential to promote open communication in intimate relationships that encourage emotional expression.
8. Carry out psychotherapy to prevent occupational stress from developing
Burnout prevention tips for COMPANIES
1. Offer flexible working as much as possible Imposing rigid hours from 9 a.m. to 6 p.m. can be less productive and more stressful than giving employees the freedom to do their work at the time that is most comfortable and productive for you;
2. Provide careful and frequent feedback And performance reviews – Encourage employees to reflect on their own performance and praise work well done;
3. Bring emotional intelligence into the workplace To avoid burnout at work, employers need to bring empathy and compassion into the workplace.
Leaders must cultivate emotional intelligence in their interactions, practice active listening and strive to create a culture of trust;
4. Invest in a positive employee experience Investing in methods and actions that help improve the employee experience in the company makes teams feel more comfortable in the workplace;
5. Respect the right to vacations and days off By having their vacation days taken correctly, employees feel more respected and are able to have days off, which are fundamental to preventing burnout at work;
6. A positive, welcoming and harmonious working environment helps to prevent burnout. To this end, it is crucial to foster positive relationships, based on a climate of openness and good relations between coworkers;
7. Create spaces and moments of leisure within the work context Create moments that strengthen the bonds between members of the organization and allow them to break away from daily routines from time to time.
8. Ensure the conditions for ongoing psychological and/or psychotherapeutic support, if requested by a worker.
Author: Dr. Maria João Couto and Dr. Beatriz Fernandes
