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Expressions like Quiet Quitting (the phenomenon of silent resignation) and The Great Resignation are problems within organizations, especially in high-pressure work environments, often leading to burnout. However, not everyone who faces intense stress ends up suffering from burnout. What distinguishes those who manage to cope with stress from those who are consumed by it? The answer seems to lie, largely, in emotional intelligence.

image: O Globo

Emotional intelligence (EI) refers to the ability to identify, understand, and manage both our own emotions and those of others. People with high EI are generally better equipped to deal with stress because they can recognize the signs of emotional exhaustion before they become overwhelming. Self-awareness, one of the key components of EI, allows individuals to identify the sources of their stress and take effective measures to manage it.

Another important aspect of emotional intelligence is self-management. This skill enables people to stay calm under pressure, control impulses, and respond appropriately to challenging situations. In a work environment where crises are frequent, the ability to self-manage can make the difference between handling stress constructively or being consumed by it.

Additionally, conflict management is a crucial element in preventing burnout. Instead of allowing conflicts to become a source of ongoing anxiety, emotionally intelligent individuals use these situations as opportunities to solve problems. This not only alleviates stress but also fosters a more collaborative and less conflict-ridden work environment.

Empathy also plays a vital role in how we manage stress. When we strive to understand others and their perspectives, we tend to develop a sense of compassion, which can mitigate the physiological effects of stress. Empathy also helps build trusting relationships, which can be crucial in securing the necessary support during times of high pressure.

image: The University of Faisalabad

However, it is important to recognize that often the stress we face is self-inflicted. The tendency toward perfectionism or the constant need to achieve high results can create unnecessary internal pressure. Becoming aware of these pressures and learning to mitigate them is essential to avoid burnout.

Mindfulness practices, such as deep breathing exercises, can be helpful in managing immediate stress. These techniques help calm the mind and body, allowing for a more balanced approach to daily challenges. Over time, they can become a powerful tool for keeping stress under control.

A shift in perspective can also make a significant difference in how we perceive and handle stress. Viewing a situation as a challenge to overcome, rather than a threat, can turn stress into something motivating and more manageable. This mental adjustment can be one of the most effective steps to prevent burnout.

Finally, improving emotional intelligence is not an instant process. It requires time, practice, and above all, patience with oneself. But by investing in the development of this skill, not only does one’s ability to cope with stress increase, but it also promotes a healthier, more balanced professional and personal life.

Thus, while stress is an inevitable reality, burnout doesn’t have to be. By developing emotional intelligence, we can learn to manage stress effectively and ultimately protect ourselves from emotional exhaustion.

Article written by Sérgio Almeida, in partnership with Vida Económica.