Preventing burnout and looking after your mental health at work
Feeling tired now and then after a big deadline is normal. But if the exhaustion doesn't lift even after time off, work feels empty, and you are growing cynical about things you used to enjoy, it may be more than just fatigue. This article helps you recognise burnout and act before it goes too far.
Resmi.ID Team · 4 min read ·
Photo: Streetwindy / Unsplash
What burnout is, according to WHO
The World Health Organization (WHO) includes burn-out in ICD-11 as an occupational phenomenon, not as a medical condition. WHO describes it as a syndrome resulting from chronic workplace stress that has not been successfully managed.
According to WHO, it has three main dimensions:
- Feelings of energy depletion or exhaustion.
- Increased mental distance from your job, or feelings of negativism or cynicism about it.
- Reduced professional efficacy.
The term refers specifically to the work context. In other words, the cause often lies in how work is organised and the work environment, not simply in a personal weakness.
Early signs that are easy to miss
- Waking up already feeling heavy at the thought of work, even at weekends.
- Trouble focusing, forgetting things, and simple tasks taking longer.
- Becoming easily irritated with colleagues or family.
- Checking work chats late into the night for fear of missing something.
- Changes in sleep and eating, or physical complaints such as headaches appearing more often.
- Feeling that nothing you do has any meaning.
One or two signs do not necessarily mean burnout. What matters is when they persist for weeks and don't improve even after you rest.
Set realistic work boundaries
Boundaries are not laziness. They help you keep working well over the long term. Start with small steps you can sustain.
- 1Set a finishing timeClose your laptop at the same time and note leftover tasks for tomorrow.
- 2Manage work chat notificationsMute work groups outside working hours if your role allows it.
- 3Agree on an urgent channelAsk your manager what is truly urgent and through which channel.
- 4Block focus timeSet aside one to two meeting-free hours for work that needs concentration.
- 5Take breaks during the dayStand up, drink water, or take a short walk every few hours.
- 6Protect the basicsGet enough sleep, eat regularly, and move your body routinely.
For chats outside working hours, you can reply briefly the next morning: "Good morning. I've read last night's message, I'll work on it today and update you before 2 pm." A consistent response like this sets expectations without sounding like a refusal.
Talking to your manager
Many managers don't realise their team is overloaded until someone tells them. Prepare a list of ongoing tasks, estimated time for each, and a suggested priority order. Focus on the work, not complaints about other people.
Sample opener: "Andi, could I have 15 minutes? I'd like to discuss my workload. I'm currently handling five projects with close deadlines, and I'm worried the quality will drop. I suggest we prioritise the monthly report and move the marketing material revisions to next week. What do you think matters most for the team?"
You don't have to explain your health in detail. It is enough to describe the impact on your work and what you need, such as adjusted deadlines, shared tasks, or leave.
Use your leave
Annual leave is a right, not a reward. Take it regularly, not only when you are completely drained. Before leaving, hand over work notes to a colleague, set an auto-reply, and agree on whether you may be contacted.
If you are ill, use sick leave according to company rules. Pushing yourself to work while unwell often makes recovery take longer.
When to seek professional help
Consider talking to a psychologist, doctor or mental health professional if your symptoms last a long time, disrupt your sleep and daily activities, or you feel unable to cope on your own. You can start at a puskesmas (community health centre) or the health facility where you are registered, or a counselling service provided by your workplace if there is one.
Indonesia's Ministry of Health also provides Healing119, a mental health and suicide prevention hotline you can reach by calling 119 extension 8, with full information at healing119.id. Seeking help is a wise step, not a sign of defeat.
When it's a sign to change jobs
Sometimes the problem really is the workplace, not how you manage it. A few signs worth reflecting on:
- Your workload stays excessive despite repeated conversations.
- You are often asked to work outside hours without clear arrangements.
- Bullying, intimidation or disrespectful treatment is tolerated.
- The company's values conflict with your own principles.
- Your health keeps getting worse even after resting and seeking help.
If you decide to look for a new place, do it calmly and step by step. On Resmi.ID Karir you can save searches and receive new job alerts by WhatsApp or email, so you don't have to keep checking constantly while you are still working.
References
- WHO — Burn-out an "occupational phenomenon": International Classification of Diseases
- Kemenkes — Healing119, layanan hotline kesehatan mental dan bunuh diri
This information is general. For important decisions, check the latest rules at official sources or consult the relevant authorities.
