We've heard a lot about the specter of burnout. have learned that Prävention all is. That we should prevent. To the Stress don't give the outside a chance. However, it is particularly important to recognize the first warning signs, interpret them correctly and act in good time.
- Shut down - really?
- Delegate - but how does it work?
- Be in the present!
- Act promptly
- Follow the warning shots
- Anti-Burnout Checklist
- The problem: empathy decreases
- Checklist: How do I notice the first warning signs on my own?
- 3 fast stress and crisis tips for emergencies:
- Checklist for immediate help
- Top books on the subject
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Shut down - really?
The tricky thing about burnout is that you only feel it when you've already grabbed one. Burnout hits the hard-working. Those who burn for what they do.
Because only those who have burned can burn out. Especially in everyday working life, burnout appears to many as a result of the multitude of requirements Problem.
Delegate - but how does it work?
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Because of course I can as Training simply say “Delegate if you can, work yours Tasks in turn."
You will think: How then? When things change every few minutes, new emails come beeping, Twitter messages have to be formulated to let the “timeline” participate in all new developments?
Be in the present!
How come? If there is no one to whom we can delegate, because we ourselves are brave individuals and that constantly?
I admit that. However, what you can always do, regardless of the situation: Always be in the present moment. Do not let your thoughts wander around the still waiting tasks.
Act promptly
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Burnout is a process that extends over weeks and months, sometimes years, and is triggered by constant stress. Single parent Mothers with multiple workloads, the self-employed without the ability to delegate or housewives who Family, household, children and possibly the care of the parents are likely to be threatened at least to the same extent.
Since this process runs insidiously, there is always the chance to react and your own Behavior to change. Especially at the beginning, those affected often still have the opportunity to check their own lifestyle for correctness.
Follow the warning shots
It is important to draw the right conclusions from the "warning shots" of the first burnout phases, so that at the end of the process you do not develop an actual illness, which then mercilessly compels you to make long-term changes in daily life because it is binds you to your bed or makes you dependent on medication.
The problem is, however, that we are often largely insensitive to this kind of information, ignore it - again and again - and then “suddenly” nothing works.
Anti-Burnout Checklist
At the latest when physical symptoms occur, one should think about the following points:
- Do I really have to work even more?
- Is it true that I should never make mistakes?
- Can I really neglect my own needs permanently?
- Should I postpone my wishes to "later"?
- Am I actually "selfish" if I take care of myself?
The problem: empathy decreases
Unfortunately, there is also a fundamental problem with burnout: both the willingness to perform and the ability to empathize with others and to cooperate with them decrease more and more; The feeling of not being enough recognition getting for your own work and being exploited is spreading.
Auch im privacy there are more and more conflicts, even with loved ones People. Often end up standing guilt, low self-esteem, permanent Anxiety and nervousness and impatience. In this case, preventive measures should be taken in good time.
Checklist: How do I notice the first warning signs on my own?
Treacherous is burnout, because you often notice him much too late. If you feel these warning signs, you should immediately switch down a gear
- I find it often difficult to turn off
- I am increasingly withdrawing
- I often take work problems with my spare time
- I often feel strong opposition to my work
- I lost the fun of most things
- I suffer from lack of concentration and forgetfulness
- I reach with less and less energy less and less
- I need a lot of time to recover
- I feel drained and powerless
- I feel exhausted for more than six months
3 fast stress and crisis tips for emergencies:
Short-term use Methods such as distraction, conscious nutrition and adequate sleep. On the other hand, long-term coping strategies target the organism in a targeted and systematic manner in order to reduce existing overloads. These include relaxation techniques Time management and on the “inner voice" hear.
- Quickly drink a glass of cool water. Through the swallowing intensified the tension decreases and at the same time one is briefly distracted from the current stress situation.
- Treat yourself to an “apple break”, preferably in the fresh air.
- Think of a positive sentence or two that you can imagine in stressful times: "One by one", "I have mastered difficult situations".
Checklist for immediate help
There are a number of immediate help tips that you should definitely implement at the first sign of burnout. Please don't forget: you are the most important person in your life. And you to earn it, with greatest Esteem to be treated - so that burnout does not occur in the first place. So what can you do when you see signs of burnout?
- Denying is taboo
- Support
- Do something good - strengthen recovery
- In case of possible damage
- Try other forms of dealing with stress
- Avoid any overlap
- Avoid insulation
- Completion of possible over-feasibility
- Shorter kick
- Reduce your own goals and demands
- Change of values to what is really important to me
- Courage to say “no”
- Reduce personal pace
- Look for your own body and its needs (sleeping, eating, drinking, moving, tenderness)
- Positive handling of worries and anxieties
- maintain a sense of humor
Top books on the subject
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