World Mental Health Day – a day dedicated to talking about the things we usually keep secret, like it’s the final season of your favorite show! On October 10th, we take a step back from the eternal battle with laundry and the invisible horde of emails to focus on something that should be on everyone’s agenda: our mental health. The day is about breaking down the stigma that hangs over mental health like a heavy winter coat and encouraging open dialogue about mental challenges—because let’s face it, none of us are superheroes all the time. The theme for the day changes each year, but the core focus remains the same: to foster understanding, offer resources for those who struggle, and maybe even bring a smile to someone who needs it.
Mental health at work
The global theme for World Mental Health Day 2024 is “Mental health at work.” This theme highlights the importance of creating healthy work environments that support mental health and well-being. The goal is to encourage both employers and employees to take action to reduce stress and burnout in the workplace.
The global focus also aims to reduce the stigma around mental health challenges at work so that people feel safe enough to speak openly about their experiences. Research shows that a supportive work environment can improve both employee mental health and overall company productivity.
The campaign also stresses the importance of having good structures in place to support employees when they experience mental health challenges, such as flexible working hours, access to counseling services, and an inclusive workplace culture.
What is burnout?
Burnout is a condition marked by physical, emotional, and mental exhaustion, often caused by prolonged stress and overload. According to the World Health Organization (WHO), burnout is recognized as a work-related condition that can lead to serious health problems. It is characterized by three main symptoms:
- Exhaustion – A constant sense of fatigue, both physical and mental, that doesn’t go away even with rest.
- Negativity and detachment – A downward spiral of pessimism, irritability, and disconnection from tasks and colleagues.
- Reduced performance – A feeling of inefficiency and inadequacy at work.
Personally, burnout also had a deep impact on my private life. I felt trust in friends fade, which led me to withdraw and distance myself. I became less social, and my engagement in activities I once enjoyed dropped significantly. That feeling of isolation only worsened the exhaustion and made it even harder to reconnect with the people around me.
Burnout can be a silent thief of joy, and it’s important to recognize the symptoms and take steps to counter its effects—both at work and in your personal life.ivsglede, og det er viktig å erkjenne symptomene og søke tiltak for å motvirke dens innvirkning, både på jobb og i privatlivet.
Signs of burnout
Recognizing the signs of burnout in yourself and others is essential to take action early. Common signs include:
- Physical symptoms like headaches, sleep problems, and muscle pain.
- Cognitive challenges such as difficulty concentrating and forgetfulness.
- Emotional responses like irritability, anxiety, and a sense of hopelessness.
I’ve experienced burnout twice, and it has given me a deeper understanding of how this condition develops. It’s crucial to stay aware of these signs and act before the situation worsens.rdan denne tilstanden kan utvikle seg. Det er viktig å være oppmerksom på disse signalene og handle før situasjonen forverres.
The Norwegian campaign
The Norwegian campaign for World Mental Health Day 2024 encourages people to spend eight minutes a day reaching out to someone. The idea is to promote social connection and mental well-being through small actions that can make a big difference—for both the person reaching out and the one receiving it. It’s a reminder of how important it is to nurture relationships in our daily lives, and how even a short phone call can boost well-being and reduce loneliness.
This campaign is part of a broader focus on mental health and well-being in Norway and is based on the principle that small, positive actions can have a major impact on mental health. Taking time to reach out and show care is a simple but powerful way to support better mental health on both an individual and collective level.
The purpose of these kinds of campaigns is to raise awareness around mental health and strengthen the sense of community by encouraging openness and communication.
Being burned out
Let’s talk about burnout—the invisible monster lurking in the corners of your office like a bad joke. I’ve been on the burnout ride twice, and I can proudly say that I’m now a true burnout expert—maybe not the doctor-type, but more like the kind who knows when the coffee cup is empty and the alarm is ringing. Thanks to that experience, I’ve learned to recognize the signals before falling off the edge again. Now I have not only the tools to save myself but also to help others standing at the edge of their own burnout cliff.
Burnout is like a quiet friend who suddenly crashes your life and takes over the party. It sneaks up on you while you’re busy chasing deadlines and checklists. That’s why it’s crucial to be alert to the early signs—like when you start feeling more like a robot than a human, with tasks stacking up on an endless to-do list that never seems to shrink.
For me, both work and paragliding have been essential tools in fighting this monster. Without paragliding, I felt like a bird without wings. And my job has been a life raft in the waves of stress. When those activities disappear, it’s easy to spiral down and lose both energy and joy. Without meaningful activities, life can feel stagnant and confusing, and you might even start questioning who you really are.
This has made me more aware of how important these activities are in my life—not just for myself, but also for supporting others in their battles against burnout. Maintaining a sense of control and structure is vital for our mental well-being. So let’s talk, figure things out together, and maybe even laugh a little—because we all need a good laugh in the fight against burnout!
An ongoing process
Through my experiences, I’ve realized that recognizing and managing burnout is an ongoing process. It’s about maintaining balance between work and personal life, and being open to changes that can affect your mental health. Acknowledging the need for help—both from within and from others—is essential to avoid feeling overwhelmed. With increased awareness of burnout signals, we can all be better equipped to handle our own challenges and support others on their journey toward better mental health.
How to manage burnout
Managing burnout requires both self-awareness and a willingness to make changes. Here are some useful strategies:
- Recognize the signs: Become aware of early symptoms in yourself and others.
- Set realistic goals: Be realistic about what you can achieve at work and in life.
- Prioritize self-care: Make time for activities that bring you joy and energy, whether it’s sports, hobbies, or social gatherings.
- Seek support: Don’t be afraid to ask for help from colleagues, friends, or professionals if needed.
- Be open to change: Sometimes it may be necessary to reassess tasks, roles, or even the work environment to create a healthier balance.
Did you know:
- Humor reduces stress
Research shows that humor in the workplace can lower stress levels. Employees who laugh more tend to feel less burned out and have higher morale. Laughter triggers endorphins, the body’s natural “feel-good” chemicals, which can counteract stress hormones like cortisol (Mental Health UK).
- Short breaks boost productivity
Studies suggest that taking short breaks throughout the day improves productivity and mental health. Workers who take 5–10-minute breaks every hour report less fatigue and greater focus when returning to their tasks. (Mental Health UK)
- Burnout can lead to physical illness
Burnout isn’t just a mental issue—it can also lead to physical health problems such as weakened immune systems, headaches, and heart issues. Research shows prolonged stress and burnout impair the body’s ability to fight illness. (Mental Health UK)
- Remote work has pros and cons
While many find that remote work offers greater flexibility and work-life balance, research shows it can also lead to isolation and burnout if boundaries between work and personal life become too blurred. (Epthinktank)
- Workplace meditation helps
Companies that implement meditation and mindfulness programs report that employees feel less stressed and more engaged. A Harvard study found that meditation can reduce burnout, increase focus, and improve mental health. (Mental Health UK)
- Power naps help reduce burnout
Research shows that short “power naps” of 10–20 minutes midday can enhance creativity and reduce mental fatigue. Many tech companies, like Google, now have dedicated nap rooms for short breaks. (Mental Health UK)
- Colleagues influence your mental health
A study in the Journal of Occupational Health Psychology found that coworkers’ behavior affects your mental health. Negative colleagues increase stress levels, while supportive coworkers improve well-being and reduce burnout risk. (Mental Health UK)
- Work hours matter
People who work more than 55 hours a week are 33% more likely to experience burnout than those who work 40 hours or less. This is backed by research from the World Health Organization (WHO). (Mental Health UK)
- Access to nature reduces stress
Workplaces with access to green spaces or nature can help reduce stress among employees. Research shows that even just viewing nature through a window can lower blood pressure and mental strain. (Epthinktank) (Mental Health UK)
- Lack of social support at work increases burnout risk
Employees who feel they lack social support at work are at higher risk for burnout. A study from the European Journal of Work and Organizational Psychology emphasizes the importance of social support—especially from leaders—to promote a healthy work culture. (Epthinktank) (Mental Health UK)
Burnout is a complex condition that affects people at various stages of life. By recognizing the signs, understanding the causes, and implementing effective coping strategies, both individuals and organizations can work toward reducing the prevalence of burnout. My own experiences have taught me the value of empowering activities like work and paragliding, and the importance of taking time to reflect on one’s mental health.
In a world where stress and demands are constantly increasing, it’s essential to create environments that emphasize openness and support so we can build a more sustainable working life—together.
