Burnout Syndrome: symptoms, causes and possible solutions

More and more people are struggling with burnout syndrome in today's very hectic world. This initially inconspicuous psychological condition can suck all the life and desire to do anything out of you in a short while. But what is it, how do you recognise it and what are its causes and possible solutions? We will answer all this in our article today. So read on.

What is burnout syndrome?

Burnout syndrome was first described in 1974 by the American psychoanalyst Herbert J. Freudenberger, who laid the foundations for further research into it with his contribution to the Journal of Social Issues.

The psychological condition was officially listed as a psychological illness in 2019, although it was recognised in some countries a little earlier. It is most commonly described as long-term stress caused by a gap between work expectations and actual results. However, there are also definitions that refer to it as a complete loss of professional interest or a gradual loss of interest in work.

All age groups within all professions are at risk. However, young people seem to be more susceptible to it in positions where there is a strong emphasis on responsibility. In recent years, it has also been raised in particular in connection with medical workers, who, according to studies, are the group most at risk.

Symptoms of burnout syndrome

Whoever is affected by burnout, the symptoms are almost always the same. We encounter:

• Emotional fatigue and a gradual decline in work performance
• Depression and anxiety
• Disturbances in concentration
• Insomnia
• Insomnia
• Sexual disorders
• Decreased self-confidence
• Substance abuse tendencies (alcohol, cigarettes, possibly drugs)

Once burnout syndrome is in full swing, it is extremely difficult to deal with in everyday lifeIt is a very complex period in which virtually all activities, not just work, are limited.

Causes of burnout syndrome

The causes of burnout can vary slightly, but in general it is a chronic work-related stress combined with an unhealthy lifestyle, lack of sleep or demanding working conditions. It often affects people who fail to create a work-life balance, which ultimately leads to self-neglect at the expense of work.

Biologically , burnout syndrome is then associated with fluctuations in cortisol levels and adrenal gland dysfunction . According to some studies, there are even changes in the immune system and chronic inflammation.

Stages of burnout syndrome

Burnout syndrome has a total of 4 phases, within which different symptoms appear. These phases come on slowly at first, which is why it is not easy to detect burnout immediately. Many people confuse it with, for example, spring fatigue, which is similar in many ways, but usually resolves itself within a few weeks.

The phases follow in this order:

0. Stage 1 - one tries to work with all one's might, but slowly the feeling sets in that one simply cannote can't achieve everything that is asked of him and his efforts are not bringing the desired results.

Phase 1 - work begins to lose its system, distraction and lack of focus appear and work begins to "stand still". The person is extremely tired and frustration with the lack of appreciation at work also begins to appear.

Stage 2 - symptoms of anxiety to depression begin to appear, the person's behaviour becomes chaotic and slowly begins to lose interest in the work. Insomnia, lack of appetite and increased susceptibility to substance abuse also occur.

Stage 3 - enthusiasm for work has completely disappeared, the person feels that he/she does not need anything and falls into deeper depression. There is a complete loss of interest in work, absolute exhaustion and irritability towards other people.

How to prevent burnout?

Burnout syndrome should definitely not be underestimated, because it can give a person a very difficult time, which is then difficult to get rid of. The most important thing is therefore to take care of prevention. Below, we will discuss what you need to do to ensure that you do not develop this disease.

Quality sleep

Sleep is the absolute foundation of everything. It can recharge the body's batteries, heal minor wounds and, above all, in its deep REM phase, it can reduces the stress hormone cortisol, which is the main biological contributor to the outbreak of burnout syndrome.

If you have trouble sleeping and can't get a good night's sleep, try theseone of our 21 tips for a better night's sleep and try to get some rest. If these tips don't work either, try one of the sleep supplements that help induce a good night's sleep through natural ingredients.

Work-life balance

Burnout syndrome most often affects people who are prone to workaholism or perfectionism at work. To effectively prevent it, you need to find a work-life balance. Find time for your hobbies, take time off every now and then and don't work unnecessary overtime. You'll find that you'll end up concentrating much better at work and getting more work done as a result than if you sat up late into the night.

Vitamins and minerals

Vitamins and minerals are absolutely crucial to our overall health. It's not just about physical health. They also play an essential role in physiological processes that affect mental well-being, fatigue and mood.

Zinc plays the largest role in the mineral spectrum, as it stabilises hormonal processes in the body and is the second most abundant mineral in our organism. As far as vitamins are concerned, vitamin C plays a crucial role in the fight against fatigue, which also also strengthens the immune system, which is impaired in burnout syndrome. B vitamins also play a crucial role, as they help to produce serotonin and influence the body's energy metabolism. Vitamin D is also considered a natural antidepressant.

Regular exercise and exercise

You can increase your levels of the happiness hormone (serotonin) not only by increasing your intake of B vitamins, but also by exercising regularly. Movement has a positive effect on physical and mental fitness and can effectively prevent burnout.

You can combat it, for example, with cardio exercise, which also effectively reducesand your mental well-being will certainly improve as your figure improves. Of course, you can also include various forms of weight training to build up your muscles. For example, try the popular Korte training.

Healthy and quality diet

A quality diet is absolutely crucial for overall physical and mental health and without it, you simply can't do it. Therefore, your diet must include plenty of fruit and vegetables. The diet must be sufficiently balanced and contain the right proportion of macronutrients. Avoid refined sugars and fatty foods, which generally make fatigue and overall health much worse.

If you are unable to treat yourself to a diet with enough vitamins, you can include multivitamin supplements to help restore their levels in your body. Ideally, however, as many vitamin sources as possible should come from your diet.

What if burnout syndrome has already set in?

Of course, it is ideal to start treating burnout syndrome in its early stages. Focus on the stressors in your environment and learn to perceive stress and work better with it. It's best to start breaking down your work and creating periods of time in which you alternate between work and breaks.

However, if you already feel that you have developed more serious symptoms, such as depression or anxiety, it is probably better to contact a professional. However, the most important thing is to admit that you do have a mental health problem. It is definitely not a shame and needs to be addressed before it starts to take its toll on your physical health.