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In burnout, many life challenges that would otherwise be manageable seem unmanageable and extremely demanding. In such a state of mind, almost everything seems impossible, difficult, too much. Chronic fatigue is a common companion to burnout, which can threaten your health, the relationships that are important to you, and also negatively affect your work. You can take the most active action if you recognize and become aware of the warning signs, and based on this, take activities and measures to contain and prevent the worst. In this article, you can read what you can do for yourself if you are on the way to burnout or are already facing it.

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Frequent muscle pains, headaches

Changed sleep rhythm, food cravings

Emotional signs and symptoms of burnout

A feeling of helplessness, self-doubt

Feeling helpless, defeated, trapped

The feeling of isolation, of being alone in the world

Loss of motivation

A cynical and negative view of the world

Decreased sense of satisfaction, achievement

Behavioral signs and symptoms of burnout

Withdrawing from accepting responsibility

Social isolation and withdrawal from relationships

Procrastination and putting off finishing

Use of food, drugs, alcohol to manage well-being

Irritability, reluctance, conflict with the environment

Absenteeism, avoidance, being late for work and leaving work early

How you can help yourself on your way to burnout.

Strengthen your relationships.

When you’re on the road to burnout, you can feel helpless. But you have a lot more control over your stress than you think. There are positive steps you can take to deal with excessive stress and rebalance your life. One of the most effective is to reach out to people. Social contact is a natural antidote to stress, and talking face-to-face with a good listener is one of the fastest ways to calm the nervous system and relieve stress. The person you’re talking to doesn’t necessarily have to be able to actively help you and relieve you in a way that makes your stressors disappear. Her role is to actively listen, without judging you, criticizing you, or giving you advice on how to “fix” your life.

Reach out to those closest to you, such as your partner, family and friends. By showing your vulnerability and confiding in them, you won’t burden them. The fact that you confided in them in the most difficult moments for you can strengthen your bond and friendship. During the time you spend actively with others, try to put aside thinking about what is bothering you, and thus make the time you spend with them positive and pleasant.

Be more sociable with colleagues. Developing genuine connections with coworkers can help you avoid burnout. During your break, use the time to connect and talk, not scroll through your phone and social media.

Limit contact with negative people. Hanging out with negative people who do nothing but complain will only worsen your mood and your chances of getting stronger. If you have to work with a negative person, try to limit the time you spend together. Connect with people and groups with whom you share similar views and values. Joining a social, religious or support group can give you a place to talk to like-minded people about how to deal with everyday stress, and it’s also an opportunity to make new contacts and build friendships.

Reset your priorities

Burnout is an undeniable sign that something important in your life is not working. Take time to think about your expectations, goals and dreams. Think about it, are you neglecting something that is really important to you? This period you are in can be understood as an opportunity to reconsider your priorities, what really makes you happy. At the same time, it is a time to slow down and take time to rest, reflect and heal.

Reset and think about your personal boundaries. And when resetting your life priorities, don’t be too ambitious, don’t overdo it. Learn to say “NO” to demands on your time. If this seems difficult, let me remind you that the word “NO” allows you to say “YES” to other priorities that you want to have.

Take time for yourself away from technology. Have a specific window of time each day when you completely disconnect. Put away your laptop, turn off your phone and stop checking email.

Reawaken your creative side. Creativity is a powerful antidote to burnout. Try something new, start a project that inspires and makes you happy, or continue a favorite hobby. Choose activities that have nothing to do with work or anything that causes you stress.

Take time to relax, turning to techniques to calm your body and mind, such as yoga, meditation and deep breathing. Such techniques redirect the body’s response to relaxation, a state of rest, which is the opposite of the stress response – burnout.

Make sure you get enough rest and quality sleep. Feeling tired can exacerbate burnout by causing overthinking, which can lead to anxiety. Protect yourself from stress by getting enough quality sleep.

Change your attitude and the attitude you have towards work.

Whether you are doing a job that fulfills you or one that makes you feel unfulfilled, it is a good idea to reconsider whether it is time for a different job and employment. If you have found yourself in the limbo of burnout, know that there are still steps you can take to improve your mood related to work and the work environment.

Try to evaluate your work. Consider what is good about your work, how your role helps and benefits others.

Focus on those activities that have a positive effect on you within the working day. It can be a coffee break with a colleague, a chat over lunch. Changing the way you feel about your work can help you feel that your work is meaningful and that you have some power and control over it.

Find balance in your life. If you hate your job, look for meaning and satisfaction elsewhere in your life: in your family, friends, hobbies, or volunteer work.

Focus on the parts of your life that bring you joy. Meet friends at work. Strong bonds in the workplace can help reduce monotony and prevent the effects of burnout. Having friends to chat with and some humor during the work day can help relieve the stress you’re experiencing from the demands of an unfulfilling job. It can make a positive impact and improve your work performance or simply help you get through a busy day.

Put your work activities on STOP for a bit. Take a break. If burnout is unavoidable, try to stop working altogether. Take a vacation, use your vacation days, take sick leave, ask for a temporary absence, do whatever you can to remove yourself from the current situation. Use the newfound time for recovery, recharging your batteries and new life patterns, with which you will not repeat the old mistakes that led you to burnout.