Guide to burnout

Abstract:

• Burnout refers to the state of being burnt out.
• Physical and psychological symptoms such as tiredness, sleep problems and chest tightness are only a small part of the effects.
• Depending on their predisposition, burnout is more likely for some people than others.
• Risk factors include perfectionism or inadequate stress management concepts.
• Seeking rest and relaxation in a targeted manner helps to prevent burnout.
• Therapeutic or medicinal treatments provide relief.

Definition of

Burnout syndrome refers to the state of feeling burnt out in the sense of emotional exhaustion and is accompanied by the subjective impression of chronic overload and loss of control.

Symptoms

Symptoms can manifest themselves psychologically or physically and can vary in nature. They vary from person to person, also in their intensity. Symptoms can occur individually or in combination. Only a doctor can determine whether you are really suffering from burnout syndrome.

Physical symptoms

• Physical exhaustion
• Lack of drive
• Tiredness
• Sleep complaints
• Tightness in the chest
• Difficult breathing
• Back pain
• Nausea
• Gastrointestinal complaints
• Tinnitus
• Frequent infections
• Bladder weakness
• sudden deafness
• Dizziness
• Cardiovascular disorder

Mental symptoms

• Emotional exhaustion
• Overload
• Loss of control
• Lack of concentration
• Inability to make decisions
• Indifference
• Despair
• Restlessness
• Feeling of lack of recognition
• Feeling of failure or futility
• Listlessness
• Irritability
• Mood swings

Causes

Burnout syndrome develops gradually. Deadline, expectation or performance pressure and the feeling of not being able to cope with it are the decisive factors. Negative emotions, such as being controlled, bullied or rushed, which cannot be processed, can manifest themselves in physical and mental suffering. Fears, regardless of whether they are justified or unfounded, can also cause suffering.

Not all people are equally susceptible to burnout syndrome. Mental and physical factors play a role.

Personal characteristics that increase the risk of burnout:

• Perfectionism
• Pronounced ambition
• People with “helper syndrome” (people who sacrifice themselves for others because their self-esteem depends on the recognition of others)
• No adequate stress management strategies
• People who can’t say “no

Burnout risk factors in the workplace:

• Unfulfillable requirements
• Unclear success criteria
• Great responsibility under time pressure
• Boring routines
• Lack of control and influence
• Constant interruptions to the workflow
• Poor working atmosphere, conflicts with superiors and colleagues
• Fear for the workplace

However, children or adolescents who are unable to cope with school pressure or parental expectations, for example, can also develop burnout syndrome, as can mothers who are faced with an unmanageable task with household, child, work, etc. and are in despair.

What can I do myself?

The first point of contact for suspected burnout syndrome is the family doctor. If necessary, they can refer you to a specialist, usually a psychiatrist, psychotherapist or psychologist. It is very important that those affected seek help and dare to talk openly about their problem, whether initially with a trusted person or directly with medical professionals. As there is a great deal of overlap between burnout syndrome and depression, you should definitely consult a doctor if symptoms persist or are severe.

Prevention prevents burnout syndrome:

• Set yourself realistic goals
• Slow down your everyday life and consciously take time for yourself
• Do sport to take your mind off things
• Keep stress factors out of your thoughts at certain times and push them aside if they arise
• Relaxation exercises with yoga or Pilates create a solid foundation
• Talk to people around you who feel the same way
• Conflicts at work should be addressed and resolved
• Learn to deal with stress and put strategies in place
• Do what is good for you
• Breaks after the working day, during the day or at the weekend help you to relax
• The support of close friends and family can also be reassuring

Cortisol tests

Therapy

The general aim is to achieve a balance between individual possibilities, expectations and external conditions. The classic measures for treatments are

• Learning relaxation techniques
• Healthy lifestyle
• Relief
• Self-reflection
• Realignment of personal expectations and demands
• Finding a work-life balance

These must be appropriately adapted and applied to the patient’s particular situation.

If there is a mental disorder (depression, anxiety disorder), this must be treated psychotherapeutically and/or with medication. Therapy programs such as individual or group sessions are used here.

In a cure or clinic, burnout treatment is individually tailored to the patient’s needs. It often includes individual and group discussions to address the causes of stress and personal burdens. Stress management training and exercises are designed to help develop healthy strategies for dealing with stress. Relaxation methods such as meditation or progressive muscle relaxation, physical activities and nutritional advice are often also part of mental recovery. The aim is to reduce physical and mental stress and help those affected to achieve a stable everyday life in the long term.

Sources

• Burisch M. (2010): The burnout syndrome. Theory of inner exhaustion. Heidelberg: Springer; 4th ed.
• https://www.aerzteblatt.de/nachrichten/92312/Jeder-Zweite-fuehlt-sich-von-Burnout-bedroht
• https://www.aerzteblatt.de/archiv/113220/Modediagnose-Burn-out