Many people think of burnout as stress. Yet it is not the same. Both conditions arise as a result of long-term stress, but with burnout the complaints are much more severe and take longer to heal. With a burnout there are not only stress complaints, but other problems can also arise, such as physical complaints, muscle pain, insomnia and chronic fatigue. What are the symptoms of burnout and what can you do to get rid of the complaints?
What a burnout is
Burnout literally means ‘being burned out’. Someone has been exposed to stress for a long time, which has caused complaints. It is normal for people to experience stress sometimes. It makes us perform better and we are more alert, for example when you have to give a presentation in front of a large group or take an exam on which a lot depends. After that event, the stress should pass automatically. For some people, stress remains constant. It may be that someone has had a traumatic experience, has too much work pressure or is in the middle of relationship problems. All kinds of stressful events can prevent you from relaxing. If you continue to ignore the body’s warning signals, you may eventually become completely exhausted.
The symptoms
If you continue to ignore the signals, the complaints will only get worse. Someone may be a perfectionist, have a great sense of responsibility or cannot say ‘no’. A burnout can be the result and end stage of overloading the body. Someone who suffers from this tends to withdraw from social life. The motivation for daily activities decreases and can disappear due to physical and psychological exhaustion. All kinds of complaints can result.
Physical symptoms
- Headache
- Insomnia
- Extreme fatigue
- Dizziness
- Muscle and joint pain
- Palpitations/accelerated heart rate
- Vibrate
- To sweat
- Hyperventilation
Mental symptoms
- Feeling rushed
- Not being able to concentrate
- Irritable
- Sad
- A lot of worrying
- Having no energy
- Insecurity
- Anxious
- Not being able to relax
- Being forgetful
Someone who suffers from persistent stress and does nothing about it is committing a major attack on the body. It also affects your resistance, making you more susceptible to colds, flu and other complaints such as allergies.
What you can do yourself
Ask yourself what the cause of your problem is. It often has to do with certain thought patterns that are based on an unpleasant experience. Although in most cases you will need professional help, the bottom line is that rest and taking time are the most important things for recovery. The causes of the stress must therefore be addressed.
Relax
After every effort, the body must be given the opportunity to recover. This must be done both physically and mentally. How you relax is something personal. Some people can relax by going for a run, while others prefer to spend an hour in the bath. Find something that relaxes you and do this regularly. This may be a bit awkward at first because you have all kinds of reasons not to relax, but if you try this a few times, you will notice that you start to feel better.
Clear your head
To deal with the stress, you can, for example, talk to someone you trust. Talking can help and provide relief, but it can also make you realize certain things. It doesn’t always have to be someone very close to you. Some people benefit from putting thoughts on paper. You can keep a diary and read back what you have written. It can make you realize what you need to change.
Reverse negative thoughts
What you think influences how you experience stress. Try to identify your limiting thoughts and turn them into positive thoughts. Don’t think ‘I can’t do that, but ‘I can do it’ and get out of that negative spiral. If you consciously convert negative thoughts into something positive, at some point you will look at things more positively.
Sufficient night’s sleep
We tend to do as much as possible in one day, sometimes until late in the evening. Especially when we are so busy, sleep is important. The body recovers both physically and mentally during sleep. Stress can disrupt sleep, causing insomnia, physical complaints and extreme fatigue. Relax on time in the evening, don’t skimp on your sleep and make sure you get enough sleep.
Learn to say no
Be assertive and stand up for yourself. Know your own limits and dare to say ‘no’ in time. You can do this without losing sight of the interests of others. If you find it difficult, then taking assertiveness training might be something for you.
Live healthy
When you have a burnout, you often don’t feel like doing anything anymore. Try to get off the couch and get moving: exercise or do other fun things. This makes you fitter and the body produces substances that protect you against stress. Eat healthy so that your body receives all the necessary nutrients and do not indulge in unhealthy fast food, as this can only worsen the complaints.
Search for help
You can follow the above tips as soon as you show the symptoms associated with a burnout. You can of course also follow them preventively. If you cannot resolve it yourself, it is advisable to seek professional help. A general practitioner or company doctor can refer you to, for example, a psychologist. Because it takes a long time to develop a burnout, you should keep in mind that it will take quite some time to get rid of it. Keep in mind that after rain there will be sunshine again.
read more
- Burnout: recognize the symptoms
- Feeling depressed: how to get rid of it
- Insomnia due to depression: how to tackle it?
- Self-care for sadness and lethargy
- Employee absenteeism: causes and how to tackle it?
