Burnout syndrome – causes, symptoms based on the six phases and treatmentAmong them are Burnout syndrome Burnout is a state of emotional exhaustion that is accompanied by reduced performance. One differentiates between different phases of the Burnout illness. The causes are manifold; often those affected feel strongly prered professionally or privately and simply feel completely overwhelmed. Read everything you need to know about burnout syndrome.
Clinical picture of burnout syndrome
Burnout is defined as burnout or complete exhaustion. This mental illness now permeates all areas of society. Can affect housewives just as much as highly paid managers.
The perfect society
Today's society is constantly striving for perfection:
– a high salary is important. – The job is to be done 100% of course – The body is slim, perfectly trained and wrapped in style. – Quite besides evtl. They still have to take care of the household, look after their partner and explain their homework to the children. – Slept only 5 hours every night for 2 months? No problem!
When the boundaries are crossed
ButEverybody has a limit of endurance and if this limit is constantly exceeded, the breakdown is inevitable. Affected
– are exhausted – have headaches or other psychosomatic symptoms and – are no longer able to relax at all because – they are constantly under power.
And even if they are granted some free time, they are mentally occupied only with the question: How am I supposed to manage all this?? Have I done everything today that I set out to do??
The burnout syndrome is now medically recognized. Many spas take care of the sufferers "peppering" it so to speak again on. During such a cure, relaxation techniques are learned and, in discussions with the specialist, it is determined how the prere that many people put on themselves can be reduced.
Causes – How does burnout syndrome occur??
For each affected person there are different causes for the development of the burnout syndrome. Mostly, however, it is the case that those affected feel professionally or privately overburdened or put under prere and believe that they cannot fulfill the expectations placed on them. Everything is just too much for them.
Very often mobbing is also a trigger for the burnout syndrome. Affected people who are bullied by colleagues for months or even years often react at some point with the described symptoms of the disease.
Internal risk factors
Particularly ambitious people are more likely to suffer from burnout syndrome than people who approach everything a little more calmly and less performance-oriented; the same applies to people who are particularly in need of love and have a weak sense of self-confidence. Also considered internal causes:
– unrealistic goals – plans and actions that only meet the expectations of others – problems admitting personal weakness and helplessness, as well as – problems "no" to say.
External risk factors
The external risk factors for burnout syndrome include, in addition to work overload, for example:
– unresolved conflicts with the employer or with colleagues – a lack of rewards and recognition – a lack of support in private life as well as – a lack of control.
Who is particularly at risk of developing burnout syndrome??
The burnout syndrome is particularly widespread in the management sector: Many people are expected to work more than 60 hours per week. Meetings and presentations have to go over the table as efficiently as possible, plus frequent travel, so that jet lag also has a negative effect.
In addition, managers are under prere to make decisions that are worth millions. A wrong decision can lead to a severe crash. Such a breakdown often goes with lack of sleep. Wrong or absent nutrition accompanies.
However, stress does not always have to be negative. Many people need stress to work productively/creatively, it serves as a stimulus.
This "positive Stress is conducive to. Even being under stress only in phases is not necessarily dangerous. It is crucial that the stress level remains within limits and is not exceeded in the long term.
The burnout syndrome often affects characters who have
– feeling responsible for everything – not wanting to delegate tasks to third parties and – simply not being able to say "no" being able to say.
The feeling of being "burnt out" is the reason for this To overcome this, it is important to understand that no human being can be a machine and that it is not possible to manage every situation in life perfectly down to the last detail.
The course of the burnout syndrome
The exact course of the burnout syndrome depends on the individual affected and his or her understanding of the illness. In the beginning, the affected person is over-motivated and in a good mood, but in the course of the disease this usually changes into a depressed mood and lack of motivation.
Sufferers feel completely exhausted and powerless. They become aggressive towards the boss. The colleagues or. towards family and friends. They distance themselves more and more, even in their private lives. There are no more undertakings. The affected person curls up at home.
At this point, the physical symptoms often appear. Many sufferers then take medication against these symptoms. Try to solve their grief with alcohol. If the condition remains untreated even then, the despair can become so great that the affected person carries himself with suicidal thoughts.
However, if the burnout syndrome is treated in time, there is usually a good chance of recovery.
Symptoms – Recognizing a burnout syndrome
Sufferers of burnout syndrome show a variety of symptoms. These include both physical and psychological symptoms, with physical symptoms also being psychological in nature.
Psychological symptoms of burnout syndrome
The burnout syndrome manifests itself, for example, through psychological complaints such as
– high susceptibility to stress and – an ever decreasing self-confidence.
Physical symptoms of the burnout syndrome
Physical symptoms include
The six phases of burnout
In recent years, researchers have developed different phase models, in which the burnout syndrome is divided into different stages.
Phase 1: Excessive commitment
In most cases, the above-average commitment of a person marks the beginning of a burnout syndrome. A typical characteristic is that the affected persons burn with motivation and throw themselves into their work without consideration of losses.
The fact that a burnout illness is imminent is hardly recognizable in this phase. If, after a certain period of time, the high level of commitment does not lead to the expectations that the person concerned associates with it, the feeling of being burnt out begins. Due to the permanent overtaxing of oneself it comes to
– frustration – lack of understanding and – finally exhaustion.
The strong mental stress is also noticeable physically. Typical symptoms of a burnout syndrome are
– sleep disturbances – headaches or – stomach and intestinal problems.
Phase 2: Less commitment
In the second phase, deep frustration sets in for the affected person. This is triggered by the realization that the goals set cannot be achieved. As a result, there is a decrease in idealism, which in turn leads to less commitment as well as emotional blunting leads.
Usually the desire is behind it to get back something of the investment, whereby the desires are increased more and more. Finally, those affected only feel used and exploited.
In professional life, this phase often leads to internal resignation. That means that now only the most necessary is done. Idealism now even turns into reluctance to work.
Phase 3: Blame
In phase 3, frustrations lead to blaming the problem. While some sufferers blame themselves, others prefer to blame their fellow human beings.
People who feel guilty about themselves are often at risk of depression. This makes them feel like incompetent failures. In the others, however, aggression occurs, which is directed against work colleagues, superiors, friends or relatives.
Phase 4: Reduction of performance
In this phase, the burnout syndrome becomes increasingly noticeable. This makes work increasingly difficult for those affected. In addition, they often have Simple black and white thinking before.
Phase 5: Disinterest
At this stage, those affected appear increasingly bored and indifferent. Even family, friends or hobbies no longer arouse interest in them.
Phase 6: Despair
In the final stage, sufferers feel desperate and hopeless. Life no longer has any meaning for them. Finally, suicidal thoughts emerge, which are sometimes even put into action.
Diagnosis of a burnout syndrome
Many of those affected do not know at first that they are suffering from burnout syndrome. They go to the doctor because of the physical complaints. The first port of call is usually the family doctor, but he or she cannot find any physical causes for the complaints.
If the doctor can rule out illnesses with similar symptoms (for example, a thyroid disorder), a referral is made to a psychologist, who then takes over further treatment. The psychologist takes time and asks the patient in detail about his private and professional situation. If the patient feels overloaded in everything and his reserves are exhausted, this is an indication of burnout syndrome.
In the following we give you an overview of possible contact points in case of burnout.
Choosing the right doctor for burnout
Burnout syndrome is a state of chronic exhaustion in which those affected feel burned out. Often medical treatment is required. But how to find the right doctor?
If one does not manage to get a burnout syndrome under control on one's own, the visit to a doctor is unavoidable. Although the burnout syndrome has been known to medicine for a long time, there is no standard therapy as yet.
This is also due to the fact that the causes of the chronic fatigue state are usually individually different. Complaints also often turn out differently.
This means that everyone who suffers from burnout syndrome must be treated in an individual manner. Finding the right doctor, however, is not always easy. Various detours are often necessary.
In severe cases of burnout, psychotherapy with a psychotherapist or a specialist who has additional training in psychology makes the most sense. This is how psychotherapists are best acquainted with mental illnesses.
The family doctor
Normally one turns with health problems to its family doctor. Knows the patient for a long time, this is a great advantage, because he is familiar with the patient's medical history and life circumstances. In addition, many general practitioners maintain a personal relationship with their patients and are also prepared for longer discussions.
The patient, in turn, is more open to his primary care physician because he knows and trusts him. As a result, he is more willing to talk to him about personal problems than to a doctor who is a stranger to him.
From general practitioner to specialist
Family doctors are usually general practitioners or general practitioners. This means that they are responsible for basic medical care.
However, in the case of a burnout syndrome, further treatment by a specialist is required. Those who have a good family doctor who knows about their limitations will be referred to a specialist by them. Of course, it is an advantage if the doctor knows you well and is aware of your patient's psychological problems, because in this case he will look for the actual causes of the disease.
Caution: A referral is not always made
However, there are also general practitioners who are not particularly open to psychotherapy and limit themselves to treating the physical symptoms. They do not question the actual causes of the complaints. Thus, patients are often prescribed medications that do not have a lasting effect and may even cause harmful side effects.
If you feel that the doctor is not treating you properly, you can try to make him aware of the problem by talking about your problems at work or in the family and asking him directly whether the complaints could have a psychological cause and whether a referral to a specialist would make more sense. If the doctor does not react, one should consult another medical professional.
The company doctor
Those who do not have a family doctor can also consult the company doctor of their company, if the company employs one. Larger and medium-sized companies in particular have occupational physicians or specialists for occupational safety. However, they are not found in smaller companies. Company doctors are responsible for the physical. Responsible for the psychological well-being of the employees of a company. In addition, they have an advisory function in matters of
– Health promotion – Accident prevention and – Occupational health and safety.
Employees are also examined by a company doctor for occupational stresses. In contrast to a general practitioner, they only advise the patient and do not treat him or her.
When is a consultation useful?
Consulting an occupational physician can be useful if health complaints arise due to occupational problems. In this case, the occupational physician determines whether occupational causes are responsible for the symptoms.
If the suspicion of a burnout syndrome is confirmed, the company doctor can recommend a suitable specialist. In addition, he has the opportunity to bring about changes in the company.
Specialists are best suited for the treatment of a burnout syndrome. This includes
Psychiatrists are also called specialists in psychiatry. They can basically detect a burnout syndrome and also treat it accordingly. However, psychiatrists primarily deal with serious mental illnesses, which include schizophrenia. However, since burnout syndrome is not classified as a mental disorder, treatment by a psychiatrist is not usually required.
Psychologists are an alternative. Since they have studied psychology, they usually call themselves graduate psychologists. Psychologists, however, have the disadvantage that they can only advise and talk to the patient in the case of a burnout syndrome, which is often insufficient. In addition, they are not allowed to prescribe medication.
It therefore makes more sense to consult a psychotherapist. But even with psychotherapists, it is important to distinguish between psychological, medical and remedial psychologists.
Psychological psychologists have both a degree in psychology and additional training in psychotherapy. Medical psychologists have also studied medicine, while curative psychologists have additional expertise in alternative medicine, education or sociology.
In the context of psychotherapy, both the psychological and physical symptoms are treated. Help is given to the patient through conversations in which the therapist tries to change the negative thoughts and attitudes of the sufferer so that he/she gets a more positive attitude. In addition, conflicts are also treated. Helpful behavioral measures pointed out.
Usually, seeing a psychotherapist makes the most sense for a burnout syndrome. Those who suffer from physical complaints should, however, first have it determined whether special medical therapy is required for them. In some cases, there is also cooperation between a doctor and a psychotherapist.
There are many ways to find out the addresses of appropriate therapists. These include above all
– trade directories – doctors' and psychotherapists' associations – the Association of Statutory Health Insurance Physicians, as well as – various counseling centers.
Sometimes also the family doctor, friends, relatives or acquaintances can recommend a good therapist. Clinics for psychiatry. Psychotherapy.
Pay attention to the various specializations
When searching for a suitable psychotherapist, it is important to note that there are numerous specializations available. These include
– Talking therapists or – psychoanalysts.
This means that these therapists exclusively use one particular form of therapy. However, some therapists also combine several therapy methods with each other. The patient must ultimately decide for himself/herself which form of treatment makes the most sense.
The search for a clinic
Sometimes a stay in a psychosomatic clinic may also be necessary.
Offers and goals
When choosing a clinic, however, it is important to make sure that it also offers burnout therapy as well as support during aftercare. The clinic's therapy goals, such as restoring self-confidence and the ability to work, as well as the Avoidance of relapses are important.
Normally, a stay in the clinic for burnout syndrome lasts about 4-6 weeks. If there are additional illnesses, the duration can also be longer.
Treatment of burnout syndrome
The therapy of a Burnout-Syndrome depends individually on the person concerned. In the first step, he must recognize that his symptoms require treatment and that he must change something about his current situation. The subsequent therapy depends on the present symptoms and complaints.
Relaxation, exercise and social contact
During therapy, patients learn relaxation exercises for everyday life. Meditation and autogenic training are also usually included in the therapy plan. Those affected learn how important it is to find a balance to their daily work and how to incorporate this balance into their daily routine.
Example: After work, every day there is an extended walk in nature.
Affected people are also encouraged to resume contact with friends and family as part of the therapy, if this was previously let slide. Furthermore, they learn that not everything has to be 100% perfect all the time and that they are also appreciated when not everything goes perfectly all the time.
Psychological treatment of burnout syndrome
Usually the therapy of the burnout syndrome is carried out ambulatory with a psychologist. However, if the affected person cannot relax in his or her home environment and thus cannot cooperate sufficiently in the therapy, an inpatient stay in an appropriate specialized clinic may become necessary. Inpatient treatment usually lasts several weeks. Psychological therapy sometimes includes:
Medication for burnout syndrome
There are no drugs for the treatment of burnout syndrome. However, the symptoms can be treated if they are very pronounced. If the patient has not been able to sleep for weeks, for example, the doctor usually prescribes a sleeping pill temporarily.
In the following we will go into more detail about the different therapy methods.
The approaches of different therapies for burnout syndrome
For the treatment of a burnout syndrome there is no standard therapy so far. In most cases, the therapy is based on the severity of the illness. Is individually adapted to the patient.
The basic prerequisite for successful treatment, however, is that the patient accepts his or her illness and the need for therapy. The forms of therapy that are most commonly used for burnout syndrome include
– psychoanalysis – behavioral therapy, as well as – depth psychology-based psychotherapy.
Psychoanalysis for burnout syndrome
Psychoanalysis is based on the amption that the psychological problems from which the patient suffers have their origins in early childhood. Therefore, through discussions between therapists and patients, one tries to recognize and process traumatic experiences and conflicts from the past. In addition, the patient's personality is to be changed. Here we go into more detail about psychoanalysis.
Behavioral therapy for burnout syndrome
The basis of behavioral therapy, on the other hand, is that harmful behaviors, fears and emotions have been learned over time. The aim of the therapy is to help the patient get out of the habit of this harmful behavior.
The negative behavior patterns are then replaced by attitudes and behaviors that are beneficial to the patient. In addition, the patient learns how to better cope with stress and achieve greater self-confidence. Find out more about behavioral therapy here.
Psychotherapy for burnout syndrome
The depth psychologically founded psychotherapy deals above all with the central life problems of the concerning. A far-reaching change of his personality is thereby renounced.
In addition to these three forms of therapy, there are also Further possibilities to treat a burnout syndrome. This includes
– the conversation psychotherapy – the Gestalt therapy – the body-oriented therapy and – the systemic psychotherapy.
Conversational psychotherapy for burnout syndrome
Conversational psychotherapy belongs to humanistic psychology and is also called Client-centered psychotherapy or person-centered psychotherapy denotes. This special form of treatment was founded by the American psychotherapist and psychologist Carl Ransom Rogers (1902-1987). Inform yourself in detail about conversational psychotherapy here.
Another therapy method of humanistic psychology is the so-called Gestalt therapy. In large parts it has developed from psychoanalysis. Gestalt therapy is based on the amption that mental disorders are caused by the suppression of certain feelings or external influences.
Similar to conversational psychotherapy, the focus is on the patient's present problems. During treatment, the therapist repeatedly confronts the patient with his or her repressed feelings, so that the patient can, step by step, overcome his or her feelings dissolve inner blockades and be able to better develop himself.
The body-oriented psychotherapy is also called Body psychotherapy Called. This treatment method is similar to Gestalt therapy, but focuses more on physicality.
Thus, many people suffer from a disturbed relationship with their body. Learn more about body-oriented psychotherapy here.
Systemic therapy deals with the relationship processes of people, which play an important role in the development of problems. Psychological and mental disorders often have their roots in the social environment, such as the family or the workplace.
For this reason, social context must also be considered for successful treatment. Here we go into detail about this form of therapy.
Supportive therapy measures
Whether a particular form of therapy is successful often depends on the accompanying circumstances. In this way, the treatment effect can be improved by supportive measures.
Literature and relaxation measures
It is possible to support the successful course of psychotherapy through certain measures. For example, some therapists recommend special books to their patients to help them become better informed about their disease and their therapy.
Meditation exercises or relaxation techniques, which are learned and carried out during treatment, also have a supporting effect. In the context of behavior therapy, the use of relaxation methods is even quite common.
Physiotherapy, heat and massages
Further helpful measures are physical procedures, which serve to promote well-being and to reduce muscular tension. These include
In some cases, the use of medications such as psychotropic drugs may also be necessary. Common drugs are tranquilizers and antidepressants.
While tranquilizers have a calming and anxiety-relieving effect, antidepressants improve mood. Especially in the treatment of a burnout syndrome, the use of these means can make sense. Some doctors also resort to herbal or homeopathic remedies.
Optimize the course of therapy yourself
Treating a burnout syndrome is not always easy. However, the patient can also contribute himself to optimize the course of therapy.
Preparation of the therapy sessions
In psychotherapy, the patient has the opportunity to increase the effect of the treatment through his or her behavior. For example, before starting a therapy session, he or she can think about what he or she wants to tell his or her therapist about or ask him or her about. In addition, it is advisable to reflect on whether one feels in good hands with the therapist, or whether there is room for improvement.
Some therapists also give their patients homework and later want to know how the patient felt while performing the tasks. In addition, most therapists ask about situations in which problems or stress may have occurred.
The answers to these questions should be thought about in advance. It is also possible to make notes, which you can take to the therapy session.
Draw up a comparison and make notes
It is also important to compare past sessions with current ones and check whether one feels better or not. If one or the other is the case, one should let the therapist know about it.
Even after a therapy session, one can deal with the treatment. For this, it is enough to make notes about what was learned during the lesson and how it made you feel.
One should also write down,
– how the atmosphere was – what you liked and – what you did not like.
Possible negative feelings should be addressed calmly, as silence will not improve the situation.
Successfully preventing a possible relapse
Even if the symptoms of burnout syndrome subside, one should not rejoice too soon. Thus, the relapse rates for the disease are relatively high. In some occupational groups even 50-70 percent relapse.
This is also due to the fact that a burnout syndrome develops slowly and therefore also disappears only slowly. Therefore, a lot of patience and willpower is required to avoid a setback.
Getting through the initial phase
The initial phase of therapy is particularly difficult. Many patients enter into a crisis at this stage. Feel worse than before the treatment.
Some even break off the therapy out of disappointment. However, a worsening of the condition at the beginning of the treatment is quite normal, since the previously established balance is destroyed.
However, this is only a transitional phase, but it can last a few weeks or months. If you manage to get through this difficult phase, you are on the road to recovery. But even if one has successfully completed the therapy, there is a risk of relapse.
This is mainly due to the gray everyday life, which often leads to the fact that one is again exposed to great stress. Thus one is confronted again with the strength-robbing requirements of occupation or family.
Courage to change
In order to prevent a renewed burnout, it is now particularly important not to fall back into the old behavior patterns. The best way to achieve this is to think about what you can change in your life and daily routine during the treatment.
In the course of the therapy one has the advantage of getting support from the therapist. The changes that one decides to make should then be carried out consistently, so that the treatment was not in vain.
If one suffers from a burnout syndrome, a medical treatment is usually necessary. But the costs for this are also covered by the health insurance companies?
Cost absorption or participation of the health insurances
If there is a burnout syndrome, medical help must often be sought. The first port of call for treatment is the family doctor. This usually provides a referral to a specialist such as a psychotherapist.
Those who do not have a family doctor can also start looking for a therapist themselves. If the search is successful, the first step is an initial interview, during which information can be gathered and a picture of the therapist can be formed.
The initial interview and its consequences
Such an initial consultation lasts about 30 minutes and is free of charge. If one decides on the therapist and a certain treatment, however, the question of costs arises. Thus it depends on certain psychotherapy guidelines whether the costs are taken over by the health insurance also.
These guidelines are an agreement between the health insurance companies and the associations of statutory health insurance physicians. These guidelines regulate the conditions under which the costs of psychotherapeutic treatment are covered by the statutory health insurance funds.
Recognized forms of therapy
The psychotherapy guidelines state that only the cost of
– Behavioral therapies – Psychoanalyses and – Depth psychological methods
be carried, since these forms of therapy are recognized. However, in the meantime there are also other forms of psychotherapy which are quite effective.
The fact that only three specific forms of therapy are recognized is attributed to the professional dominance of the medical profession. Thus, there is a lobby that rejects other psychotherapy methods, although it has been scientifically proven that these forms of treatment have positive effects. These treatments include, among others, Gestalt therapy and talk therapy.
Cost absorption within a narrow framework
But even if the respective psychotherapy complies with the psychotherapy guidelines, the health insurance companies only cover the costs if it serves to treat psychosomatic or mental illnesses.
In the case of burnout syndrome, the costs of treatment are covered in most cases, since it is both a psychological and a physical illness that has psychological causes. If the goals of the therapy go beyond that, the patient must bear the costs for it.
Tips for the guideline procedure
In case the patient decides for a guideline procedure, the therapist applies to the health insurance company for cost coverage. Private patients are advised to first talk to their health insurance company before starting treatment, and to get a written agreement that the costs will be covered.
Relaxation also plays an important role in treatment.
Relaxed treatment against burnout
In the case of a so-called burnout syndrome, the affected people feel
– chronically exhausted – powerless and – downright burnt out.
At an early stage of burnout syndrome it is still feasible to take preventive measures against the state of exhaustion. These measures also include various relaxation and activation methods. In progressive muscle relaxation, stress-related mental and emotional problems are relieved. Physical tensions loosened. Thereby one associates with alternating tension. Relaxation the release of the internal tensions.
During the various practical exercises, one concentrates on individual muscle groups, arms or legs. Courses on progressive muscle relaxation are offered by numerous psychological and educational practices.
In autogenic training, states of tension are compensated for by suggestive self-relaxation, which releases cramps. In this psychoregulation method, the relaxation is done by the practitioner himself. If one has learned autogenic training, it can also be carried out without the guidance of a therapist without any problems.
Another proven relaxation method against burnout syndrome is Hatha yoga, also known as "relaxation" Body yoga mentioned. The practitioner brings body, mind and soul back into harmony through special physical, breathing and meditation exercises. In addition, the exercises have an invigorating effect on the organs.
Activation methods against a burnout syndrome include Qi Gong. The aim of the various exercises is the purification of mind and body. Here one understands the flow of the breath as life energy.
Another activation method against burnout is Tai Chi, which is also called shadow boxing. This is an ancient Chinese movement meditation, which in earlier times also served as a self-defense technique. In Tai Chi harmonious and light movements exercised for
– relaxation – balance – endurance and – concentration
Suitable wellness methods against burnout
Wellness can also make a significant contribution to recharging one's batteries. Popular methods are massages, baths and sweat baths.
In order to relax and at the same time recharge one's batteries, simple wellness methods often suffice. This includes, for example, massages. This is how massages loosen tensions. Stimulated blood circulation. In addition, the physical contact provides additional well-being.
Another popular method is a hot relaxation bath. This is an excellent way to switch off in the bathtub at home. A hot bath is especially recommended if one suffers from back pain or shoulder tension.
The warmth of the water helps to improve blood circulation in the muscles and to remove harmful substances more quickly. In this way the tensions can be released.
Supporting bath additives are recommended, which help to switch off. Among the proven essential oils include
Sauna visits also have a relaxing effect. Sweating can increase the body's defenses.
In addition, the heat also has a positive effect on muscle tension. Regular visits to a sauna or steam bath are very beneficial for recovery and relaxation.
Pursue your hobbies
Hobbies are a relaxation method that comes easily to most people. A hobby is an excellent way to switch off, because you are concentrating on a particular activity.
However, in order to achieve a positive relaxation effect, it is important to pursue the hobby regularly and to dedicate oneself to it at least 40 minutes a day to devote. You should invest even more time on weekends or on a day off.
Suitable hobbies to switch off
Well suited for relaxation are
– Go for a walk.
help to switch off. At the same time, the body breaks down harmful substances that accumulate due to tension and stress. In addition, muscle tension is also relieved.
Pay attention to a good balance
Of course, you should not overdo it with strenuous activities and also Sufficient rest indulge, which one
can spend. The best thing is to have a varied mix of relaxing activities and recreation.
If a person suffers from constant exhaustion, this often leads to neglecting social contacts with friends or relatives and withdrawing from them. Up to a certain point, this can even be correct, since the exhausted person needs time to recover.
Friends can help
On the other hand, social contacts also have an encouraging and supportive effect and help to distract from the negative feelings that arise from a burnout syndrome. Therefore, it is recommended, especially when you are not feeling well, to share your worries with a good friend or relative.
One should not be afraid to show weaknesses and talk honestly about failures. In most cases, relatives or friends will notice that something is wrong anyway.
If one prefers to remain silent in such a situation, this can also be interpreted as a lack of trust. If you want to talk about your problems, you should only turn to someone you really trust and who is well-disposed towards you.
Small breaks in between
Small breaks in between are extremely important in order to regain new energy. Especially if you work the whole day, the tension grows more and more. This is also noticeable in the form of painful muscle tension caused by a rigid posture of the body, because one is constantly sitting at a desk, in the car or at the computer.
However, a lot of energy is lost due to these physical and mental tensions. If you don't take a break in between, you won't have any energy left in the evening.
Tips for a successful break
If you take a break, you should simply switch off for a moment and breathe deeply. Short movements can loosen the rigid posture of the body, which at the same time prevents tension.
It is also important to realize that there are other things going on in the world besides work. In order to provide relaxation in between, it is recommended to, At least three breaks during work to take a break.
Don't overload yourself: finding a healthy balance between work and free time
In order to achieve recognition and success in professional life, many people throw themselves intensively into their work. However, one should not overdo it and ensure a good balance between work and leisure time, because otherwise one risks burning out.
The best protection against burnout syndrome is considered to be a healthy balance between work on the one hand and family and leisure on the other hand. Experts always point out that too much work and stress can lead to illness. Only through balance is it possible to perform well in the long run.
Tips for a healthy balance
It is important to switch off in between and clearly separate your professional and private life. This means that you should regularly take time for your private life to replenish your batteries.
The best way to achieve this is to take a weekend off
– doing nothing at all – pursuing your favorite activities – meeting up with friends or – having a good night's sleep for once.
Relaxation techniques or sporting activities can also be used to. In this way, the body. Spirit again new life energy. Ultimately, the employer also benefits from this, because a balanced and healthy employee is far more valuable to him than an employee who is burnt out and sick.
In order to prevent a burnout syndrome, one should generally build rest breaks into the daily routine and deviate from any perfectionism that may be present. It is often possible to hand over tasks in the private or professional sphere to others. To make work easier for oneself.
Besides relaxation exercises, nutrition is also very important. You should eat a healthy diet rich in vitamins and also exercise regularly, preferably in the fresh air.
Get a healthy night's sleep!
People who work full time and are physically and mentally challenged for several hours need on average seven and a half to eight hours Sleep, in order to regenerate properly. This is not guaranteed if you turn off the TV at midnight and the alarm clock rings again at half past six the next morning. What seems to work when you're young eventually translates into permanent fatigue and irritability.
It costs you incomparably more strength to perform as usual. Many become
– in a bad mood or .
So make sure you get enough restful sleep.
No, you don't have to be a high-performance athlete to feel physically fit. It is also not necessary to enroll in the gym if you are reluctant to do so. However, some level of physical activity is very important to keep you going, your sleep patterns and your digestion functioning.
30 minutes of physical activity is advised, preferably in the fresh air.
– jog – cycle – swim or – go for a walk,
decide for yourself.
Eat a balanced diet!
"You are what you eat" – this old saying proves true again and again. Refrain as far as possible from fast food and ready meals and rather reach for fruit and vegetables as a snack. Nuts and trail mix are also suitable "nerve food" and provide you with important fatty acids.
Drinking enough is also important – the minimum is 1,5 liters a day. Water, tea and fruit spritzers are best suited for this purpose.
Watch your consumption of stimulants! For many, a cup of coffee in the morning. The glass of red wine in the evening to a pleasant life feeling in addition. This is also perfectly legitimate. Be aware, however, that six cups of coffee a day is usually a caffeine addiction.
In the evening in front of the TV, a quart of wine or half a liter of beer is within a healthy limit for men, women should limit themselves to half that. Make sure you get enough rest. Relaxation!Many people spend most of their time each day trying to deal as efficiently as possible with as much stress as possible. To come to the peace is therefore surprisingly difficult for them. Plan specific rest periods – also for your free time, because the demands of friends and family can mean additional stress.
– relaxation techniques – meditation – autogenic training or – yoga
can help. If burnout has already occurred, these techniques are enormously important.
Do not forget your hobbies!
Do you remember how much time you spent with your friends when you were a child? And when was the last time you did something with dedication?
– devoted to a nice hobby – educated yourself – painted something or – played music?
It is extremely important to also perceive such leisure activities as important appointments. Creativity and lifelong learning enrich us every day.
Dare to be spiritual!
Not everyone finds access to spiritual approaches and techniques right away. That is also in order. But it does not hurt if you are open to new experiences. Especially many strategies that come from the esoteric field and are therefore met with skepticism are particularly helpful on the way back to oneself in case of emergency.
– Doing one thing at a time, but doing it right. Multitasking may certainly be in vogue in today's fast-paced world. It is better to set priorities and do several things in sequence. Goal setting as well as goal definition make calm. Create self-confidence. This is the only way to work in a goal-oriented manner. Success is only possible when a feasible, i.e. realistic, goal is actually achieved. – The work-life balance must be balanced. It is the successful and skillful combination of work and private life and changes in the individual stages of life. This necessitates ongoing controlling; not so much as strict self-control, but rather a benevolent, if critical, approach to oneself. – The basic mood must be positive. This starts with getting up. Continues in the course of the day. Every day ends with a short mental summary of pluses and minuses. In the long run, the pluses must outweigh the minuses. – Outside the daily professional as well as private duties do completely ad hoc what just pleases. The important thing is to put it into practice, without weighing the pros and cons for a long time. Do not think about it, but do it briefly and then sum it up just as briefly. – The daily or even the work routine must be broken down, in the sense of dividing it up. The decisive factor is small sections that are manageable in terms of both time and energy. The feeling of success increases quite automatically with the completion of each individual subarea.
Clarify conflicts and avoid burnout
The burnout syndrome is also called chronic fatigue syndrome or chronic exhaustion syndrome. In the process, those affected feel permanently exhausted and downright burnt out, and their physical performance suffers as well.
Even everyday worries become a permanent burden
In most cases, burnout syndrome arises from professional overload, but everyday concerns such as ongoing disputes in the relationship or financial problems can also lead to chronic exhaustion.
In order to avoid the emergence of a burnout syndrome, it is therefore important to resolve open or hidden conflicts. If a person is exposed to constant disputes, this is a great strain on the nerves in the long run. It gets even worse when you eat the problems into yourself because you don't have the courage to face the conflict openly.
Ultimately, however, it is more liberating to resolve conflicts, even if it seems difficult to do so. But there are different ways to find solutions to problems.
1. Step: Explanation of the problem
To resolve a dispute, all parties must be satisfied or at least accept a compromise. In this context, it is first important to bring together all parties involved in the conflict and to work together in earnest to find a solution to the problem.
Of course, the conflict partners must be willing to do this. If all parties involved agree to look for a solution, one should proceed step by step.
Identifying causes and separating problems from each other
The first important step is to identify the causes that led to the dispute. To do this, one should also address the conflict openly and honestly, and explain what problems are caused by it. It can be calmly pointed out what will happen if the dispute persists.
When describing the problem, it is advisable to strictly separate the subject matter from the cause of the dispute. If, for example, the employees of a company resist something new, one should find out why this is so and what fears the conflicting parties have. If several problems exist at the same time, it is better to separate them one from the other and solve one problem at a time.
Reframe problems and find common ground
If conflict arises in a relationship, it may be useful to reformulate the problem. For example, one should avoid accusing the partner, as the partner will then react with resistance. It is better to choose a factual formulation that also makes it possible to find a solution.
It is often helpful to find common ground between the disputing parties and to make this clear. In this way Reach common ground. In the case of a married couple, for example, it may be the children for whom the dispute is to be resolved.
2. Step: Evaluation of possible solutions
To find solutions to a problem, it is advisable to ask the other parties to the conflict for their ideas as well. It is important to put the individual proposals in writing so that everyone involved can see them openly.
Collect and weigh
The proposed solutions are not commented on at first, since all ideas are considered to be proposals, even if they seem unrealistic. In a company, there is also the possibility of bringing in a neutral moderator who collects the various proposals.
If several suggestions are made for resolving a conflict or dispute, it is recommended that these evaluate them according to certain criteria. This should be made clear,
– whether the solutions can be implemented – what speaks for or against them – whether they can be realized financially – whether it can be ensured that all those involved also adhere to them, and – whether they are justifiable from a human and moral standpoint.
3. Step: Make decisions and consider the further course of action
In order to resolve a conflict, it is necessary to make a decision. The further course of action should also be considered.
Search for the possible solution
Sometimes a dispute can be ended satisfactorily by finding several solutions. To ensure that everyone involved understands the solutions in the same way, it is advisable to describe them as precisely as possible.
In order to be able to react if circumstances should change, it is better not to consider the solution as final, but as changeable. Finally, all parties to the conflict must decide together which solution to the problem is the best of all. To do this, everyone should be asked whether they are also fully behind the desired solution.
The next step is the concrete determination of the further course of action. For this it is recommended, distribute and define the tasks and scope of action of the parties involved. This means that everyone learns what they have to do in concrete terms.
It is also important to binding result control to be determined. In this way, disagreements between the parties involved can be prevented.
Consistent attention should be paid to the observance of the agreements made. This also includes possible sanctions if the promises are not kept.
Once the result has been achieved, all parties involved make an assessment to determine whether the solution has also brought about the desired success. This creates a basis for possible further conflict resolution.