Burnout

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Do you feel low on energy? More and more exhausted? Are you finding it harder to cope with all the demands placed on you? Do you feel worn out? Do you feel sick when you think about work or when the weekend ends? Can't you relax because you're constantly tense and sleep poorly? Are you more irritable than before?
Or do you have various psychosomatic problems due to long-term stress, such as headaches, back pain, digestive issues, muscle pain, etc.? It could be burnout or other psychological difficulties. If you suspect that burnout might be affecting you, try taking a short questionnaire.

Burnout is one of the very common mental health problems, particularly for those who work with people, under pressure, and are overworked. It is caused by chronic stress and emotional exhaustion in work or personal life.

Burnout syndrome can develop into a serious illness. It creeps up on us, and we may not notice for a long time that we are burned out. If burnout syndrome is treated, significant improvement can occur in the near future. Untreated burnout syndrome can have serious consequences, including long-term disability. Burnout is caused by a loss of balance in the intake and expenditure of mental energy. To regain this balance, we often need a helping hand from a professional. If you think you might be burned out, have not felt mentally well for a long time, or just don't know how to recharge your energy properly, arrange a personal, phone, or online consultation with a psychologist.

What can you expect from a session with a psychologist

What might people with anxiety say

"I used to worry about everything I couldn't keep up with, but now I don't care anymore, I just watch everything falling apart before my eyes."
"Just seeing the building where I work makes my stomach turn, I feel completely drained."
"I feel like I'm just a shell of the person I used to be, but I can't stop, I have to do everything that's expected of me, but it's not working."

How to prevent burnout

1. Set and review your priorities
Realize what is truly important to you in life. Consciously shift your attitudes. Feelings of helplessness can be justified in life, but don't let them consume you for too long. Accept what cannot be changed and only address what you can influence.

2. Integrate short breaks and breaks from technology into your workflow
Don't try to be productive at all costs. It's no wonder they say that only those who are well-rested can work efficiently, safely, and still be pleasant to those around them. Therefore, remember to take short breaks filled with activities that allow you to rest while working. And try to take a break from smart technologies occasionally.

3. Make sure to include things you enjoy in both your work and personal life
When you go home from work, focus on the good things that happened that day. Try to recognize what you enjoy about your job, make time for it, and look forward to it. Also, plan something to look forward to after work and don't cancel it.

4. Reduce multitasking - it is mentally exhausting
When you handle emails during a meeting or deal with important work issues while driving, you constantly switch your attention from one task to another, tiring your mind and making it easier to succumb to stress and exhaustion. Try to focus on one thing at a time, and if it doesn't fully engage you, take a mental break.

5. Establish a regular sleep schedule
Try to go to bed at a regular time so that you ideally wake up without an alarm or without much stress when the alarm goes off. There should be 7-9 hours between going to bed and waking up. If you have trouble falling asleep, create a pre-sleep ritual – reading a book, listening to relaxing music, or doing a short meditation or diaphragmatic breathing.

6. Maintain a healthy diet
During prolonged stress, be more diligent in maintaining healthy eating habits. Eat foods rich in magnesium and calcium, vitamin B, high-protein foods, and healthy fats (Omega-3 fatty acids). Try to limit sugar and avoid ultra-processed foods (fast food, processed meats...).
Actively rest, exercise, and spend time in nature.

7. Create your own haven, a place where you can relax
During prolonged stress, our desire to exercise decreases due to a lack of energy. Exercise not only objectively brings us greater mental well-being by reducing tension and stress, but it also reflects on our health. Even a twenty-minute walk can enrich us with a surge of energy and reduce tension for several hours. The activity should be something you enjoy and that distracts you from negative thoughts.
Be mindful of your physiological needs and take time to fulfill them.

8. Help others
By helping others, I often step away from the source of my stress for a while. Helping others also brings spiritual benefits and a sense of purpose. Therefore, find an area and activity where and to whom you would like to help.

9. Take care of your relationships
Choose who you will spend time with. Cut off "relationship leeches," people who drain your energy. At the same time, nurture relationships with people who are important or inspiring to you. Meet with friends, even if you'd rather stay at home.

10. Develop yourself, play, and try new things
When you learn or try something new, you'll feel better about yourself, take care of yourself, and relieve your stress.

11. Reach out to a specialist
There are several experts who can help us with chronic stress or burnout. These can include a psychologist, psychotherapist, or a doctor.