Written by Victoria Parada, nutritionist and Psychology undergraduate
Are we working more, or are we simply failing to switch off? You answer an email during breakfast, check a message on the way home, finish a post during lunch, and before bed, you think: “I’ll just finish one more thing.” Before you know it, a day that should have been eight hours of work has turned into ten, eleven, or even twelve.
Not necessarily because you were working all day. But because work has started to follow you everywhere. For many people, especially freelancers, entrepreneurs, and professionals who rely on their phones, social media, or constant messaging, the separation between professional and personal life has become increasingly difficult. The office is in your pocket, and therefore, it seems it never closes.
It is in this context that burnout has become an increasingly important topic of discussion. According to the World Health Organization, burnout is an occupational phenomenon resulting from chronic workplace stress that has not been successfully managed. It may involve exhaustion, cynicism or negative feelings related to one's job, and a sense of reduced professional efficacy. In other words, we aren't simply talking about being tired after a tough week, but a state of depletion that can affect how you feel and function at work.
And there is an important point in this conversation: burnout is not simply an individual’s inability to cope with stress. Excessive workload, long hours, low autonomy, lack of support, and difficulty setting boundaries can also contribute to this condition. Therefore, taking care of your mental health doesn't just mean learning how to “relax”; in some situations, it is necessary to look at the organization of the work itself.
Still, there are small changes that can help. One is to create a true closure to your professional day. Closing your computer, turning off notifications, and avoiding answering work messages during dinner or before bed can help establish a clearer separation between work and rest. There is no need to follow a rigid rule of hours without using your phone; the idea is to create a period where you can actually get out of work mode.
It is also important to observe how much we turn every free minute into productivity. Lunch becomes an opportunity to answer emails, the commute becomes a meeting, and the five minutes between two appointments become one more task. Little by little, even the time that should serve for recovery begins to be occupied by work. Resting is not wasted time. It is part of the recovery.
Another point is to remember that work is only one part of life. It can bring fulfillment, financial independence, purpose, and recognition, but it shouldn't occupy all available space. Having time for family, friends, exercise, hobbies, rest, or simply stopping and doing nothing is also part of a balanced life. In my video, "You Are Not Your Career or Pathology | Hobbies and Circle of Life," I talk about this.
And perhaps it is important to pay attention to the signs before reaching the limit. Constant fatigue, irritation, difficulty disconnecting, loss of interest in your work, and the feeling that nothing you do is enough can be signs that something needs to be looked at. When these feelings become persistent or begin to interfere with your life, seeking professional help is an important choice.
Because, in some cases, the solution will not just be turning off your phone for a night. It may be necessary to talk about workload, expectations, deadlines, schedules, and boundaries. Sometimes, we don't just need to rest better; we need to rethink the way we are working.
In the end, perhaps the biggest reminder is simple: being productive does not mean being busy all the time. Your work deserves your energy, but it doesn't need to consume all of it.
Work is a part of your life, and it doesn't need to become your whole life.