Many people follow working from homeBut that does not mean it is easier or less stressful, although that stress is not the same as in the office.
Now the new offices are the living rooms, bedrooms, dining rooms or guest rooms, so the boundaries between work life and personal life have blurred. It is very easy to get to check the mail at 9 in the morning because the laptop is next to the coffee machine or skip the after-lunch break because you have your mind set on the project. And so, even if you don’t realize it, it’s very easy to get burned from work.
“Working from home limits the variety of your day-to-day actions: you are not face to face with your colleagues, you do not talk about extra-work matters, you cannot think about your things on the way to work, meetings are more stressful because they are done by videoconference… “, exposes the psychotherapist Lucy Fuller.
“Our days, therefore, turn gray and our minds are clouded by spending so much time without rest in front of the screen. We have been caught up in this way of working and it is not clear when the situation will change, ”he says.
Philip Karahassan, Psychotherapist and member of the British Association for Counseling and Psychotherapy (BACP), does not believe that people know the symptoms of job exhaustion by telecommuting. “Many people think it will be like a quiet day at the office where they can go at their own pace” and, therefore, they start the day with expectations.
What is burnout or burned worker syndrome?
Last year, the World Health Organization (WHO) cataloged this burned worker syndrome, job exhaustion, burn-out or vital exhaustion like a occupational phenomenon, giving legitimacy to the experience of the millions of workers who suffer it.
“This syndrome is the result of chronic stress at work that has not been well addressed,” explains the WHO. It is characterized by three factors: feeling of exhaustion, negative mentality at work and lower productivity.
If it is not solved in time, it can also lead to physical problems: a study even associated it with atrial fibrillation, an irregularity in the heartbeat that can lead to a heart attack.
What are the symptoms of job burnout when you telecommute?
When you work from home, the symptoms of job burnout are somewhat different from those of a traditional job, Fuller notes. “This exhaustion at work occurs with fewer physical symptoms, but with more mental deterioration,” he says.
Those who suffer from it feel exhausted, confused and become more forgetful. Other symptoms are increased frustration, anger, and sadness.
But this burnout or burned worker syndrome manifests itself differently in each person, so it is important that each one analyzes how they feel and is attentive to possible behavioral changes that should not be ignored.
How can it be prevented?
Making changes in your work routine to prevent this problem is important, since, in Fuller’s words, it is easier to fall than to recover.
Taking a vacation to rest is a good starting pointEspecially if the last few months are a stressful blur on your mind. “A lot of people have taken vacations lately and not gone anywhere, and it may seem like a waste of days off, but it makes sense to take a break and do something different a few days without the pressure of work,” says Fuller.
If you don’t have weeks left, do your best to separate your work life from your personal life. Karahassan recommends setting limits as soon as possible. “Choose an exclusive place to work, another to rest and another to talk. It can be as simple as reserving a corner of a room to put your computer, “he says.
“Something that has helped me is having my own table to do my work instead of having to put my laptop on my lap. It is these small changes that in the long term maintain an adequate balance between personal and work life, “he insists.
Set limits also with the people around you. Tell them when you work and when you can be with them, and stick to that schedule.
You may like to establish mini-breaks throughout the day to replace the time you previously spent going to and from work. “Under normal circumstances, the day has these displacement interruptions, but now we have to create those interruptions,” Fuller explains. “It could be a little exercise, playing music or taking a shower. Whatever it is, take advantage of that leisure time to disconnect from work throughout the day. ”
What if my job has already burned me?
First of all, for a moment, remind yourself that you are doing a great job and take a breather away from home. “Go for a walk and sit on a bench in the park. If you can’t get out of the house, take a shower or wash your face. Those 5 or 10 minutes of rest will give you time to regain control of your thoughts and feelings, “he advises.
“Turn off the screen and treat yourself. You won’t regret it, ”adds Fuller.
Avoid vices like smoking and drinking alcohol and instead use positive activities for your mental health: exercise, connect with your loved ones and, ultimately, do not try to work more, but better.
To practice mindfulness It can help you live in the present instead of continuing to think about the next video conference. Another tip is write three things that went well today to realize that you also have reason to give thanks.
The breathing exercises They are useful when you feel that the situation is beyond you. Reserve five minutes a day on your schedule, sit anywhere comfortable and focus on your breathing. There are many free YouTube apps and videos that can guide you.
If none of this helps you and you are getting worse, talk to your doctor or psychologist.
This article It was originally published in the ‘HuffPost’ UK and has been translated from English by Daniel Templeman Sauco.
YOU MAY ALSO LIKE:
This article originally appeared on The HuffPost and has been updated.