For months, I thought I was coping. But eventually, sleep stopped making the exhaustion go away, forgetfulness became routine, and the slightest comment would get on my nerves. I didn’t know it at the time, but there was a name for what I was experiencing: burnout.
That was in 2016, and nobody could give me a clear answer beyond “you’re stressed” or “you need to work less.” Today, we know much more about what is commonly known as burnout syndrome and everything it entails. And yet, the number of people experiencing it continues to rise.
In Spain, for example, four out of ten professionals associate anxiety and depression with their work.
It is not always an excessive workload that causes burnout. A lack of autonomy, efforts that go unrecognised, monotony, organisational disorder or a toxic work environment can often be enough to trigger it.
Burnout: What It Is and How to Recognise the Signs
The World Health Organization (WHO) defines burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed. It is characterised by exhaustion, increased mental distance from or negative feelings towards one’s job, and a reduced sense of professional efficacy.
The WHO includes burnout in the ICD-11 as an occupational phenomenon, rather than a disease or medical condition.
The WHO’s definition itself identifies three dimensions that should be considered together and within the context of work. A bad week, a particularly demanding period or feeling irritated by a particular task are not, on their own, enough to conclude that someone is experiencing burnout.
The first warning sign is persistent exhaustion. This does not simply mean feeling sleepy after a long working day. It refers to work-related fatigue that persists over time and begins to interfere with a person’s usual ability to function.
The second concerns our psychological relationship with work. Tasks that once felt neutral may begin to trigger rejection, indifference, irritability or a sense of disconnection.
The third relates to our perception of professional effectiveness. It may become harder to concentrate, complete certain tasks or feel that the work we produce meets our usual standards.
These dimensions form part of the model established by the WHO and of the classic research on burnout.
Spain Ranks Among Europe’s Top Five Countries for Workplace Stress
According to the OSH Pulse 2025 report by the European Agency for Safety and Health at Work, 40% of workers in Spain directly associate their anxiety or depression with their jobs. This is eleven percentage points above the European Union average.
However, the healthcare system still does not categorise work-related stress as a reason for incapacity for work.
An investigation by the Catalan media outlet Crític revealed that there were 94,000 periods of sick leave related to mental health in Catalonia in 2020, but in only 112 cases could it be established that the cause was directly related to work.
In the United States, the American Psychological Association’s Work in America 2024 survey found that 67% of employed adults reported experiencing at least one of several outcomes commonly associated with burnout during the previous month. These included a lack of energy, motivation or interest, feelings of isolation and putting less effort into their work.
In addition, 45% said they had to work more hours per week than they would like.
Research has also increasingly shifted its focus away from the question, “How can individuals manage stress better?”, towards a broader one: “What is happening within the workplace itself?”
For example, an analysis of 52 systematic reviews covering 957 studies found moderate or strong evidence supporting certain organisational interventions, including changes to working hours, tasks and the organisation of work.
7 Practical Ways to Recognise Burnout and Act Before It Gets Worse
Once we have identified the three main dimensions, we can turn them into a practical guide for looking more closely at how we are feeling and what might be triggering those emotions.
1. Pay Attention to the Warning Signs Before You Reach Your Limit
Persistent exhaustion is a warning sign demanding our attention. If we ignore it, it may begin to show up as poor-quality rest, significant changes in mood or even a decline in our performance at work.
The sooner you recognise it, the easier it will be to stop it from getting worse.
2. Look at Whether the Pattern Keeps Repeating Itself
One particularly difficult week does not necessarily mean that you are experiencing burnout.
What matters is whether the exhaustion, emotional distance from work or feeling that you simply cannot keep going persist over time rather than appearing only occasionally.
3. Ask Yourself What Is Fuelling the Exhaustion
An excessive workload, long working hours, a lack of autonomy, constant pressure, conflict or unclear boundaries in the workplace are often part of the problem.
Asking yourself what is fuelling that exhaustion can help you look beyond the symptoms, identify the root causes and, potentially, find possible solutions.
4. Look at How Much Space Work Has Taken Up in Your Life
Consider whether you have stopped doing things you used to enjoy because you are prioritising work.
Also notice whether work continues to occupy your thoughts even after the working day has ended.
Looking closely at your behaviour and thoughts can help you better understand how much ground exhaustion and workplace pressure have gained in your life.
5. Consider What You Can Change Within Your Own Sphere
It is not always possible to change your workload or working conditions, but there may still be some room to adjust your schedule, availability, priorities, meetings or tasks.
It is worth exploring that flexibility, even if you think the room for manoeuvre is limited.
6. Speak Up Before Exhaustion Speaks for You
Telling someone you trust about what you are going through can be extremely helpful.
Where possible, it may also be useful to speak to someone within your organisation, whether that is a member of Human Resources or your direct manager, about your workload, working hours or the resources available to you.
And, of course, speaking to a mental health professional can also help you better understand what you are experiencing and find strategies for dealing with it.
7. Recognise What Is Within Your Control — and What Isn’t
Finally, it is important to recognise that not everything depends on how well we organise ourselves, how much rest we get or how effectively we set boundaries.
Sometimes, the workplace itself needs to change.
Reassessing priorities, reclaiming time for rest, talking to people you trust and seeking support when necessary can be a good starting point, but they are not the whole solution.
Perhaps one of the things I most wish I had known earlier is this: sometimes we need to rethink our relationship with work, success and the idea of what we are “supposed” to be or do.
At other times, we simply need to look at the context, acknowledge what is harming us and recognise what is beyond our control.
Not all responsibility lies with other people, but the answer is not always to learn how to endure more, either. The key is to become better at recognising the difference and to seek help when necessary.
Now you know.
Source: Eileen Rada. (2026, September 24). Burnout: 7 claves que me hubiese gustado saber antes. Psicología y Mente.