Burnout – recognizing symptoms and taking the first steps
Below I have created a guide for you in the form of a short overview of how you can recognize burnout and what possible first steps there are to deal with it.
However, please note, that burnout symptoms can manifest themselves in different ways and may appear in a different form than that shown here.
There are a large number of diagnostic tools of varying quality on the Internet. From my own experience, I know that it is not necessarily advisable to use tools from website providers who have a direct interest in treating burnout. Ultimately, only a psychologist or psychiatrist can really diagnose burnout. Good first points of contact are, for example, the das "Netz psychische Gesundheit" (Mental Health Network) or the "Bundesverband Burnout und Depression e. V." (Federal Association for Burnout and Depression e. V.).
In any case, you should not hesitate to act and see a psychologist or psychiatrist if you can tick off a majority of the symptoms shown in the overview. Burnout is a serious problem and, if left untreated, can encourage the development of depression.
- Emotional exhaustion: Persistent tiredness and lack of energy (listlessness) set in and a feeling of being overwhelmed arises
- Cynicism and alienation: A negative attitude towards work develops and interest in tasks is lost
- Reduced performance: Difficulties in concentrating become more and more severe while productivity decreases
- Physical symptoms: Sleep disorders occur more frequently, often accompanied by headaches, stomach problems and/or other physical problems (e.g. tinnitus)
- Social isolation: Withdrawal from friends and family takes place and social interactions are generally avoided
- Changed mood: Irritability and frustration break out and frequent mood swings occur
- Self-reflection: keep a diary to document feelings and thoughts and to identify stressors
- Seek conversations: talk to people you trust and/or friends and, in any case, seek professional help from a doctor, therapist or coach if symptoms persist
- Take breaks: take regular short breaks during work and plan time off (e.g. long weekends or vacations)
- Try stress management techniques: learn relaxation techniques such as meditation or special breathing techniques and integrate sport and exercise (e.g. running, cycling, Yoga) into your everyday life
- Set priorities: sort tasks according to urgency and importance and work on them one after the other (no multitasking). Delegate tasks where possible.
- Healthy lifestyle: This includes a balanced diet and sufficient sleep
- Set boundaries: Learn to say no to avoid overload and define clear professional and personal boundaries (for yourself and externally)
- Long-term strategies: Regularly reflect on your own work-life balance and develop a sustainable stress management plan (if necessary together with a therapist or coach)
I am not a therapist or psychologist/psychiatrist, but I differ from many others in that I have gone through such phases myself – multiple times. For me, burnout has never been a seminar topic or reading material in a book. But with the (professional) help of others, I worked a lot on myself: I learned to take better care of myself and to recognize the warning signs. I have tried out various methods that I work with, because not every method is suitable for everyone.
I would be happy to actively support you in finding the right method for you and with its help to learn to accept a low point, but always to look up where the light is.
Guide to recognizing burnout symptoms and first steps
Possible burnout symptoms:
First steps:
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