A burnout is a condition where you are mentally and physically fatigued, which makes it impossible to get pleasure from your work, family and friends. Burnout often occurs in the workplace when you are constantly dealing with stressful situations.
It is not always easy to recognize burnout. After all, what are burnout symptoms and how do you prevent burnout?
The term burnout was invented in 1970 by psychologist Herbert Freudenberger and is defined as a severe stress state that leads to severe physical, mental and emotional exhaustion.
Burnout is worse than ordinary fatigue and makes it impossible for a person to cope with stressful situations and do everyday tasks.
People with burnout often have a pessimistic outlook on life and feel hopeless. They cannot bring themselves to get out of bed in the morning and go to work.
According to the TNO, 17% of people in the Netherlands experience burnout symptoms and complaints every year, which is now (in 2022) 1.3 million. People working in the ICT sector and in education most often suffer from burnout symptoms. Yet you can suffer burnout in any sector - burnout does not discriminate.
Burnout does not go away on its own, and if not treated, serious physical and mental problems such as depression, cardiovascular disease and diabetes can occur.
Worried that you have burnout? We created a list of burnout symptoms so you can use it as a guide:
Psychologists Herbert Freudenberg and Gail North have identified the 12 stages of burnout.
Often people starting a new job have a lot of ambition or tremendous drive. Too much ambition can eventually lead to burnout.
If you have a lot of ambition, you will automatically work harder.
Sleep, healthy eating and exercise begin to suffer under your ambition.
Instead of acknowledging that you work too hard or too much, you blame your boss, your working conditions or your colleagues for your problems.
Activities in your free time, friends and family are no longer important. Your values have changed and work is your only focus.
You can no longer empathize with those around you. And instead of taking responsibility for your own actions, you see others as lazy or incompetent.
You begin to withdraw from your family and friends. Invitations to dinners with friends, parties and the movies feel like a burden instead of something you get pleasure from.
People with burnout may exhibit more aggressive behavior and talk in an angry way to their partner or loved ones.
You begin to feel like an outsider in your own life and feel like you are no longer in control of the situation.
You feel empty and anxious. People with burnout may push this feeling away by seeking out activities that bring thrills, such as gambling or overeating.
Life loses its value and you begin to feel hopeless.
This can affect the way you handle certain things. Mental or spiritual care may be needed.
Stress in the workplace cannot be avoided, but burnout is preventable. And while it is normal to experience stress at times while at work, a long period of stress can cause you to eventually fall into burnout. By applying the following things in your daily life, you will reduce stress and thus the risk of burnout.
Sports or exercise is not only good for your body, but also for your mind. You don't have to spend hours in the gym. Taking a walk or dancing in the living room give the same emotional boost.
Bonus tip: do a walking meditation during your lunch break to boost your mood and lower your stress levels. A study has even shown that walking meditation can reduce symptoms of depression. In the Meditation Moments App, you can find walking meditations of various lengths, along with music tracks with nature sounds.
A healthy diet can reduce the risk of burnout. A diet rich in Omega 3 fatty acids acts as a natural remedy for depression. You can find Omega 3 fatty acids in fatty fish such as salmon, herring and mackerel and in nuts such as walnuts, peanuts, almonds and hazelnuts.
A healthy diet looks different for everyone. Above all, eat what you feel comfortable with and make sure you get enough good nutrients, vitamins and minerals. Ultimately, you know your own body best and you will notice which foods give you the most energy.
To prevent burnout, your battery must be well charged. So a good night's sleep is essential. It can help to stick to a certain routine before you go to sleep. Avoid caffeine at least 6 hours before you go to sleep, go to bed around the same time every night and banish screens from the bedroom.
If you have trouble falling asleep because your thoughts keep racing or you have too much tension in your body, a sleep meditation can help. Meditation Moments has several guided sleep meditations you can apply to your own evening routine.
Asking for help is important if you are experiencing burnout symptoms. It can be helpful to go to human resources, but if that's a door too far you can also seek it closer to home. Discuss your problems with your partner, a family member or close friend. And even though someone else can't fix your problems, a listening ear can also provide relief.
Another option is to hire a mentor or coach. With the help of a professional, it is easier to address burnout symptoms in the early stages, or even better, prevent them.
Are you experiencing burnout? We previously wrote about how best to treat burnout.
