What You Can Do at The First Signs of Burnout
Reading time: approx. 2 minutes
To provide some guidance, in this article we present some typical sources of psychological stress that can lead to burnout. You will feel that the descriptions fit your situation to varying degrees. Reflecting on the ones that describe you best can help you find a starting point for change.
Let's start with the classic:
Too much workload
It is possible, of course, that the main burden is caused by too many demands on you at the same time. In this case, it can help to make a list of your activities (in your professional as well as private life) including the time spent on them. With a little distance, you can often find areas that can be eliminated or reduced.
Tip for the "bird view":
It´s often easier to look at the big picture together with another person.
Let's continue with balance:
Balance and basic needs
To protect our well-being, it is helpful to balance areas that draw strength from us with areas that give us strength. Ideally, work should be designed to energize you. We will discuss what such a structure can look like shortly. However, if you currently perceive work as stressful or draining, it is important that you create enough time and space for balancing activities that replenish your energy reserves.
Tips:
It's also worth looking at your basic needs and values. If one of your basic needs in life is unfulfilled, it will most likely give you a lot of strength if you fill this gap with appropriate activities. One example is the basic need for connection. Restoring more time with important people in your life can work wonders in this case.
The structure of work itself
Three core aspects that Brad Stulberg highlights as important for long-term well-being at work are:
Autonomy: The ability to be self-directed in the work context
Mastery: The possibility to perceive the progress and improvement of one's own work
Belonging: Human relationship and the feeling of being part of a group or community.
In some professions, of course, it is difficult to do justice to all three aspects. A physician should always proceed according to protocol and not suddenly, in the spirit of autonomy, impose a treatment plan at will. But often there is some room for maneuver. Where do you still see room for positive change in your everyday professional life concerning these three categories?
Finally, our favorite nemesis: ourselves.
The inner critic
When our so-called "inner critic" is very strong, we tend to have high demands for ourselves and our performance. We tend to put a lot of pressure on ourselves. If we do not meet our own demands, we condemn ourselves. When you find yourself in this description, then it can be worthwhile to find a more loving way of treating yourself in the context of a consultation or coaching.
Feel free to contact us at any time about any of these topics. We are here for you and support you in your individual situation.