Breaking the burnout spiral

When exhaustion comes knocking

The term "burnout" has slowly crept into our everyday vocabulary in recent years. It first appeared in the 1970s. Back then, the psychotherapist Herbert Freudenberger used it to describe the consequences of severe stress in the helping professions. Therefore, by definition, this condition primarily affected volunteers or people in social professions. Over the years, however, the description has been broadened to include a general emotional, mental and physical state of exhaustion that occurs after a previous process of high workload, stress and/or excessive demands on oneself.

Recognising burnout symptoms at an early stage

The above description already highlights a problem: there is no clear definition of burnout syndrome. In fact, it can affect anyone. At any stage of life and at any age. This is precisely why it is difficult to draw up a clear list of symptoms. And that is why many people confuse burnout with depression. However, the causes of burnout still lie in the work context, although this doesn't necessarily have to be the traditional job; carers or volunteers can also feel burnt out.

Burnout sufferers also tend to be angry and anxious, while people with depression struggle with sadness and melancholy. The fact is: burnout sufferers feel burnt out inside and deeply exhausted by the stresses and strains of everyday life, which seem never-ending. And various symptoms can emerge. Three signs in particular indicate burnout and should be taken seriously:

• Exhaustion: Those affected feel overwhelmed, unmotivated, drained and lacking in drive. This is accompanied by tiredness and depression. Many also complain of physical complaints, such as unspecific pain or gastrointestinal problems, or find it difficult to fall asleep or sleep through the night.
  
• Alienation: People suffering from this illness lose the joy of their job and find it increasingly frustrating. They often lose empathy and appreciation. They become dull, embittered or even develop a cynical attitude towards their colleagues and activities.
  
• Low performance: The ability to concentrate and memorise also suffers. Those affected also often lack creativity and ideas, feel listless and find it difficult to make decisions.

Burnout comes slowly and insidiously

The crux of the matter: burnout is usually only recognised late. Often too late. This is because it doesn't happen overnight, but develops slowly and insidiously. In most cases, it begins with excessive ambition, which leads to other areas of life and needs being neglected. This also has a lot to do with our fast-paced world and our society's tendency towards perfectionism. Most people are anxious to be flexible and available at all times, want to fulfil the high expectations of those around them in the best possible way and are afraid of losing their job.

However, an unsatisfactory working atmosphere, a lack of appreciation for one's own performance, conflicts with colleagues or a lack of support can also favour burnout. The initial perfectionist tendency tips in the opposite direction in the second phase, with disinterest and a feeling of pointlessness emerging. Motivation then also declines, and at the same time the person concerned slips into a state of total physical, mental and emotional exhaustion. And it takes an incredible amount of strength to leave this state behind and exit the burnout spiral.

Tips and strategies against burnout

It is therefore better to deal with this possible ailment at an early stage and develop strategies against burnout in order to avoid falling into the spiral in the first place. We have therefore collected some tips against burnout:

• Build distance from work: Work is undoubtedly an important part of our lives, but there is more. Try to set priorities, take breaks and review your own standards: your self-esteem should not depend solely on external recognition of your performance.
  
• Set boundaries: People who have never learnt to say "no" are more at risk of falling into the burnout spiral. But admittedly: It's not easy to set boundaries. So start small: Don't say yes straight away, but listen to yourself for a few minutes first. Is the task in question really something you can do quickly and without pressure? And is it really something you enjoy doing?
  
• Be active: Most people now spend the majority of their time sitting down, but this is not good for the body or the mind. So make sure you create an active balance. Whether it's cycling, jogging, swimming or hiking - the main thing is to get off the sofa and get moving.
  
• Get enough sleep: This also sounds like simple advice - but it's actually quite complex. After all, our body needs enough sleep to be able to process all the impressions of the day and at the same time gather energy for the next one. If you feel particularly pressurised, try going to bed an hour earlier than usual. Or take a midday nap. Banish electrical appliances from the bedroom and organise a relaxing evening ritual - such as a cup of tea, meditation or a soothing bath.
  
• Eat mindfully: Fresh, high-quality food that is also eaten mindfully and slowly is a real burnout killer. So instead of choking down an unhealthy lunch in a hurry, take time to cook and savour. Without stress, TV, smartphone or other distractions. Another advantage: this way, colds, stomach aches and other stress symptoms don't stand a chance.
  
• Banish your mobile phone: In a world where we are constantly reachable, offline time is becoming a luxury. And you should treat yourself to this more often. Don't just try to keep your bedroom smartphone-free, but also switch off your mobile phone more often during the day, consciously go for a walk without your device and reduce your screen time.
  
• Celebrate doing nothing: How now? Yes, you read that right: Try to do absolutely nothing in between - at least 15 minutes a day. Let your thoughts come and go and try not to plan anything or think about the future or the past. If you find this difficult, combine it with a short walk and take in nature in all its facets. Or watch the sky. Quietly and all to yourself.
  
• Treat yourself with love: Put yourself at the top of the to-do list. This does not mean that from now on you only do what you enjoy, but that you simply treat yourself with love and kindness and do not define yourself solely by your achievements and professional success. Therefore, uncover possible sources of stress and always create enough time out.

Time out with added value in an inspiring environment

Speaking of time out: Are you looking for an inspiring environment for a time-out to leave your stressful everyday life behind for a few days? At the Seehotel Jägerwirt, we have the advantage of having a dream setting right on our doorstep. And we're sure you'll love it too. The most important ingredients: majestic mountains, glistening lakes and aromatic, fragrant stone pine forests. Burnout doesn't stand a chance here. And for those who want to delve deeper into the topic: We also offer retreats specifically for this purpose.

Alexander Springenschmidt, Managing Director of Seehotel Jägerwirt, is an expert on the topic of flow throughout the DACH region. With his "High Flow Time Management" patent, he helps people to achieve twice as much in half the time without burning out.

www.alexanderspringenschmidt.com