Recognize - do not blame - change! There are some important rules of self-therapy for an emerging or actual burnout syndrome. When the urge to prove oneself, inner emptiness, to the feeling of not coming out of a lost situation on its own, results in a burnout syndrome. To change this morbid motivation, there are 12 golden rules of self-therapy that teach sufferers to see life differently and recognize their wrongdoing without being blamed for it.
12 tips against burnout
Dr. Vinzenz Mansmann, longtime anti-stress expert, describes 12 golden rules to prevent burnout and self-medicate:
- Denial is taboo. Trust in the intelligence of your body. Admit the stress and the constraints that have manifested physically, mentally or emotionally.
- Change living conditions. If your work, relationships, a situation or a person make you unhappy, try to change the circumstances or leave, if necessary.
- Avoid over-involvement. Pick out the areas or aspects in which you are most heavily involved and work towards a "pressure reduction".
- Avoid isolation. Do not do it all alone! Make or renew close relationships with friends and people who are good for you.
- Stop over-care. If you habitually relieve others of their problems and responsibilities, learn to politely refrain from doing so. Try to make sure that you too are treated caring.
- Shorter kick. Learn to delegate, not only in the workplace, but also at home and among friends.
- Values change. Try to separate the meaningful values from the transient and vacillating - the important of the unimportant. You save time and energy.
- The courage to "no". You reduce your overuse when you stand up for yourself. This means rejecting additional claims or claims to your time or feelings.
- Personal pace. Try to live balanced. They only have a limited amount of energy. Determine what you want and need in your life and then try to balance work with play and relaxation.
- Attention body! Do not miss meals, do not bother with strict diets, give in to your need for sleep, take medical appointments. Take care of a healthy diet.
- Dealing with worries and fears. Limit concerns that lack any reasonable foundation, as much as possible to a minimum. You get a better grip on your situation when you spend less time pondering and instead spending more time looking after your real needs.
- Keep your sense of humor. Laughter is the best remedy for burnout. Breathe in and out 3 times a day, and smile gently as you exhale.
Look for professional help with burnout
If you feel like you're heading for burnout and you're unable to break the vicious cycle on your own, do not hesitate to seek professional help.