What is burnout

Imagine this: your alarm clock rings, but you feel so exhausted that even getting out of bed feels like an impossible task. Your head is heavy, your body feels empty and your motivation is completely gone. This is what burnout can feel like. But what exactly is burnout, how does it happen and - more importantly - how do you recover from it? In this article, we explain it clearly and practically.

How does burnout occur?

Burnout creeps in slowly. It is not a sudden event, but a process that builds up through prolonged stress and overwork. Several factors often play a role. Consider a constant high workload, constantly chasing deadlines, working long hours and carrying many responsibilities. Or feeling that you have little control over your tasks and working conditions, experiencing powerlessness.

In addition, a lack of support can exacerbate the problem. If you experience little support from colleagues, friends or family, you may feel like you are on your own. This makes it harder to relativize and cope with stress. Not taking enough rest also plays a big role. If you are constantly "on," without time for relaxation and recovery, your body and mind become exhausted. Unclear expectations can add to this. Unrealistic demands from work or private life can create uncertainty and stress, which only increases tension.

When all these factors come together and your stress levels remain continuously high, your body becomes exhausted. This can eventually lead to burnout.

How do you recognize burnout?

Burnout shows itself in different ways, both physically and mentally. One of the most common signs is extreme fatigue. You feel constantly exhausted, even if you have slept a full night. Yet sleep does not always come easily either, as many people with burnout suffer from sleep problems. Difficulty falling asleep, sleeping through or just waking up too early can be signs that your body is overworked.

In addition,physical symptoms may occur, such as headaches and dizziness. It may feel like there is constant tension in your head or like you have a light, giddy feeling. Gastrointestinal symptoms are also common, such as abdominal pain, nausea or restless digestion.

Mentally, you may notice that you become irritable or emotional more quickly for no apparent reason. Little things can suddenly make you feel a lot or frustrated. Concentrating becomes increasingly difficult, making even simple tasks consume a lot of energy. In addition, brooding thoughts may occupy you day and night, making relaxing seem almost impossible.

All these complaints can significantly affect your daily functioning. It is therefore important to recognize them early and take them seriously, so you can prevent worse.

How do you recover from burnout?

Fortunately, recovery is possible, but it takes time and attention. Usually you go through three stages:

Acceptance and peace

The first step is acknowledging that you have burnout. This means temporarily distancing yourself from work and other obligations. Allow yourself rest and give your body and mind a chance to recover. This does not mean doing nothing all day, but consciously choose relaxing activities such as walking, reading or meditation.

Insights and solutions

Once you have calmed down a bit, it is important to understand how your burnout came about. You do this by looking for the causes. What caused you to go beyond your limits? Sometimes it is necessary to work with a coach or psychologist on strategies to better manage stress. This can mean, for example, learning to say "no," setting better boundaries and finding a healthier balance between exertion and relaxation.

Application and reintegration

Once you feel stronger, you can slowly start picking up your daily activities. Do this step by step, without immediately overexerting yourself again. Listen carefully to your body and guard your limits. Make sure that relaxation and self-care have a permanent place in your life, so that you do not fall back into old patterns.

Burnout or work-related depression?

Increasingly, the term "burnout" is being questioned because it is not an official medical diagnosis. Some experts and critics prefer "work-related depression. This emphasizes that the symptoms not only stem from work stress, but also have similarities to depressive symptoms such as exhaustion, gloom and loss of motivation. Whatever term you use, the important thing remains that you take the symptoms seriously and take appropriate steps toward recovery.

Do you want to be well prepared for various medical emergencies and learn how to act in life-saving ways? Then take our first aid and adult life-saving course.

In conclusion

Burnout can be intense, but it also offers an opportunity to look again at your life and priorities. By making structural changes and taking good care of yourself, you can make a lasting recovery and find a new balance. Take the signs seriously and be patient with yourself - recovery is a process, not a sprint.