Burnout syndrome was first described in the 1970s. This problem leads to work-related complaints in people who do not have any previous psychological or psychiatric disorders. The inconsistency between what one’s job requires and one’s own expectations and ideals triggers the burnout syndrome.

As the workload increases, the mental stress, burden and responsibilities accumulate. After a certain point, the load on our shoulders comes to a point where we cannot carry it. Continuity of feelings such as disappointment, helplessness and feeling completely exhausted are the first symptoms of burnout syndrome. Problems seem unsolvable, everything seems to fall apart, and you just don’t have the energy to care.

Signs of burnout syndrome

  • Every day goes bad.
  • Caring about your work or home life feels like a waste of time and energy.
  • You always feel like it’s over.
  • You devote most of your day to mind-boggling or overwhelming tasks.
  • You think that whatever you do will not make a difference and will not be appreciated.

Beyond the daily stress we encounter at work, burnout syndrome can have serious consequences for both our physical and mental health. If not intervened in time, it can lead to attention, memory and emotional problems.

Burnout syndrome symptoms

Many people feel helpless, overloaded, or not appreciated for their efforts at times. If these feelings have taken over most of our days, we may be suffering from burnout.

Extinction is a gradual process. It does not appear in a day, but settles down insidiously. Its symptoms are initially vague but worsen over time. You can think of early symptoms as warning red flags. If you pay attention and take measures to reduce stress, you can prevent burnout.

Physical signs of burnout

  • Feeling tired and exhausted most of the time
  • Weakening of the immune system, frequent illness
  • Frequent headaches and muscle aches
  • Changes in appetite and sleep patterns
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Emotional signs of burnout

  • Feelings of failure and self-doubt
  • loss of motivation
  • Feeling helpless, trapped, defeated
  • getting more and more pessimistic
  • Decreased sense of satisfaction and achievement

Behavioral signs of burnout

  • Withdrawal from responsibilities
  • Do not isolate yourself from other people
  • Don’t waste time, take longer to do things
  • Refusing to eat, drugs, or alcohol to cope
  • Take your anger out on yourself
  • Absence from work or late commuting and early departure

Differences between stress and burnout

Burnout syndrome may be the result of intense stress, but it is not the same as excessive stress. In stress, the person feels pressure on him physically and mentally. However, the stressed person can hope to feel better if they can get everything under control. Burnout is about not being enough. Feeling empty, mentally drained, low morale, and not caring anymore are signs of burnout. Extreme stress can be thought of as drowning in responsibilities, and burnout can be thought of as completely drying out. The person often realizes that they are overly stressed, but being aware of burnout is more difficult.

In stress, the person gets too caught up in events, while in burnout, there is a feeling of disconnection. Emotions are too intense in stress and blunt in burnout. Stress leads to urgency and hyperactivity, while burnout leads to helplessness and hopelessness. Stress can lead to anxiety disorders, and burnout can lead to depression. While physical problems are at the forefront in stress, psychological impact is more obvious in burnout. Long-term extreme stress can lead to premature death, while burnout can make you feel that life is not worth living.

Reasons for extinction

Burnout is often due to occupational reasons. But anyone who works hard and is underappreciated is at risk of burnout. An office worker who has not been on vacation for years or a housewife who is stuck with housework, children and the elderly in need of care may suffer from burnout syndrome. But burnout isn’t just about stressful work and too many responsibilities. A person’s lifestyle and character traits also play a role. The way he spends his spare time and the way he sees the world can accelerate or prevent the burnout syndrome.

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Work-related causes of burnout

  • Having no control over what you do
  • Not being noticed for the things you do well
  • Jobs with unclear definition and demanding too much
  • Jobs that are monotonous and do not require special skills or intelligence
  • Jobs that are chaotic or involve a lot of pressure

Lifestyle-related causes of burnout

  • Working too much, not having time to socialize and relax
  • Lack of close and supportive relationship
  • Taking on too much responsibility without help from other people
  • not getting enough sleep

Characteristic reasons for burnout

  • Being a perfectionist, not finding anything good enough
  • Being pessimistic about yourself and the world
  • Need for control, inability to delegate tasks
  • High achievement oriented type A personality

coping with burnout

You may feel helpless as you progress to burnout. But you may have more control over the process than you think. It is possible to take positive steps to reduce stress and bring balance to your life. One of the most effective ways is to reach out to other people. Talking face-to-face with a good listener reduces stress and calms your nerves. The listener doesn’t need to solve your problems, just pay attention and listen without judgment.

Reach the people closest to you. This could be your spouse, family or friends. Do not think that pouring out your heart will be a burden to them. On the contrary, people are often happy that you trust them and open up. Put aside the things that consume you and try to spend a positive and fun time with your loved ones.

Socialize with your coworkers. Thus, the feeling of work-related burnout can be reduced. Try chatting with your coworkers instead of using the phone when you take a break. Plan after-hours social activities.

Limit your contact with negative people. Spending a lot of time with negative-minded people who only complain will also negatively affect you.

Connect with a nonprofit or charity that is personally meaningful to you. Being involved in a social, charitable or religious community not only makes new friends, but also helps you cope with daily stress.

Change the way you view your work

The work that is causing you burnout may be too intense or monotonous and unsatisfying. In any case, the most effective method is to quit that job and move on to a job you truly love. However, this is often not possible for economic reasons. In this case, you can try these methods:

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Try to find meaning in what you do. You can focus on how you help other people even at the most boring job. Think about the parts of what you do that you love. This makes sense even if it’s just talking to your coworkers. By changing the way you look at work, you can feel more in control.

Find balance in your life. Even if you don’t like your job, you can find meaning in other areas of life. Family, friends, hobbies or volunteer work help you feel good.

Here make friends. Building strong bonds at your workplace reduces monotony and stress.

rest. If burnout is inevitable, take a break from work. Use your vacation for regeneration.

Reassess your priorities

Set limits. Do not overload yourself. Learn to say “no”. Being able to say “no” allows you to say “yes” to the things you really want.

Take a break from technology. Turn off the computer, phone and go offline at certain times of the day.

Nurture your creative side. Creativity is an effective remedy for burnout. Start a new, fun project. Choose activities that are unrelated to the job or whatever is causing the stress.

Take time to unwind. Methods such as yoga, meditation and breathing exercises reduce stress in the body.

Pay attention to your sleep. Lack of sleep leads to irrational thinking. Getting a good night’s sleep helps you stay calm in stressful situations.

Exercise. Aim for at least 30 minutes of exercise a day. Exercises in which you move your arms and legs rhythmically increase your morale and energy. You can try walking, running, lifting weights, swimming or dancing. To reduce stress, focus on your body and how it feels as you move, not on your thoughts. Notice how your foot hits the ground and the feeling the wind creates on your skin.

Pay attention to your diet. Avoid sugar and processed carbohydrates. Cut down on foods that contain caffeine, trans fats, and chemical preservatives or hormones. Do not neglect foods rich in omega-3 fatty acids such as fish and walnuts. Do not smoke. Do not consume excessive alcohol.

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