Many of us know the feeling of being tired. Sometimes it is a full day in the job, a sick child at home or too many appointments in a row. But what if the exhaustion no longer goes away? If even a free weekend no longer helps? If you feel drained despite sleep - physically, emotional, mentally?
In such cases, it can be more than "only stress". Es könnten erste Burnout Symptome sein – ein Zustand, der in unserer heutigen Arbeitswelt leider immer häufiger wird. In this blog post you will find out how you can see burnout, what causes behind and how you can take the first steps to relax.
What is burnout anyway?
The term burnout was shaped by psychologist Herbert Freudenberger in the 1970s. He originally described a state of emotional, physical and mental exhaustion, which is often created by chronic stress in the work.
Today we understand the burnout syndrome a combination of physical complaints, emotional exhaustion, withdrawal, falling performance and inner emptiness. Not only managers, but also mothers, nurses, teachers - in short: people from all areas of life are affected.
Burnout Symptoms: The most important signs
Burnout often develops gradually. Die Symptome sind vielfältig und können sich sowohl auf psychischer als auch auf körperlicher Ebene zeigen.
Here are typical burnout symptoms that you should pay attention to:
1. Sustainable exhaustion
You feel permanently tired - not only physically, but also mentally. There is no real recovery even after a period of rest.
2. Concentration problems
You can concentrate hard on tasks, forget things faster or have the feeling that you can no longer think clearly.
3. Sleep disorders
Despite tiredness, you cannot switch off in the evening or wake up in the middle of the night. Sleep does not bring any real regeneration.
4. Physical complaints
Many burnout patients complain about gastrointestinal problems, headaches, back pain or palpitations. The psychological and physical symptoms often go hand in hand.
5. Withdrawal and cynicism
You withdraw from friends, family or colleagues, have no desire for social contacts or react irritated, distant, cynical.
6. Feeling of senselessness
You used to enjoy your work - today you lack the meaning. Everything feels empty, heavy or "too much".
7. Feelings of overwhelming
Even small requirements suddenly look like insurmountable hurdles. You feel constantly overwhelmed.
Who is particularly at risk?
Basically, everyone can be affected by burnout. But are particularly at risk:
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People with high demands on themselves
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Women who also have a lot of responsibility in the family in addition to the job
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People in social or helping professions
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Self -employed without a clear end of the day
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Perfectionists who can hardly say no
A permanent imbalance between work and private life, lack of recognition, constant pressure and lack of resources also increase the risk.
Causes and origin
Burnout usually does not arise from a single event, but by combining several influences. These include:
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Chronic stress at work or at home
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Constant overwhelming and high expectations of yourself
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Lack of demarcation and the feeling of always having to work
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Conflicts at the workplace or in the family
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Mangel an Anerkennung oder Sinn in der Tätigkeit
Social developments such as the constant comparison of social media or high performance pressure also contribute to the development of a burnout.
The difference to depression
Burnout and exhaustion depression overlap in their symptoms - but they are not identical. While burnout is usually related to work and expresses itself in emotional distancing, cynicism and physical exhaustion, depression often goes deeper - with feelings of worthlessness, hopelessness and severely restricted joie de vivre.
Nevertheless: An untreated burnout can go into depression. It is therefore important to pay attention to signs early.
What you can do: First steps in burnout symptoms
1. Take the signals seriously
When your body or soul calls for help - listen. Complaints are not a weakness, but an important note.
2. Say with someone
Trust yourself to a friend, your partner. Talking about it alone often brings relief.
3. Get professional support
Coaching or therapeutic treatment approach can help you understand the causes and develop new strategies.
4. Plan conscious recovery
Create small islands in everyday life: walking, listening to music, being creative. Your system needs regular relaxation.
5. Learn to say "no"
Set clear boundaries - professionally and privately. You can set priorities and not be responsible for everything.
6. Subject your roles
Who are you outside of your role as an employee: in, parent or partner: in? What gives you joy, strength, connection?
Prevent burnout: tips for everyday life
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Pay attention to a good work-life balance
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Plan actively
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Set realistic goals
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Delegates tasks if possible
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Avoid multitasking
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Create a place of calm - also at home
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Make things that delight your senses (nature, music, movement)
Conclusion: It's okay not always to be strong
Burnout is not a sign of failure. It is a sign that you have given too much for a long time - maybe more than you could. A warning signal of your body and your soul says: "Please take care of me."
If you recognize yourself in the symptoms, take it seriously. You don't have to go alone. There is help, strategies, paths - and people who accompany you.
And very important: it is never too late to take a new way - one that strengthens you instead of leaking.
