Overcoming Burnout at Work – Imagine; You are hard working to take care of your family and everything goes on rolls. Of course you are busy and suffer from stress , but who not? Yet? Until at one point you notice it goes downhill and you can lose less and less pressure. And one day it stops; getting out of bed will be difficult, going to work impossible. You have a burnout.
When you suffering from burnout, you are usually supervised by your doctor. But what are you doing after your burnout? What is the best way to get started? In this article, I share the best tips for you to go back to work after your burnout.
A burnout – what’s that?
Almost 1 in 20 employees suffered from burnout . Although it is often not seen, a burnout is indeed a disease. The condition is caused by a combination of factors. Stress is, of course, a big offender, often due to excessive work pressure . This stress often becomes too much, which makes you emotionally and physically so exhausted that you can hardly do anything. A burnout is characterized by extreme exhaustion, cynicism, and low self-dignity when it comes to your own skills.
Although burnout and depression are often described under one denominator, these two disorders are not the same. In case of a burnout, it is not so much a mood disorder or extreme exhaustion.
To illustrate how badly it is: 12% of all family visits deal with complaints related to stress. So it’s a huge problem in our society. Often, excessive stress and exhaustion is not even labeled as burnout, simply because it is still not officially recognized as a disease.
Why a burnout is so harmful
A burnout is almost like a flu . It’s not the case that you’re out of rotation for a few days and then you can pick up your work without any problems. A true burnout usually lasts several months, and even then you’re still not the old one. Later in the medical act than necessary, however, no one wants to. Therefore, follow the following tips to get started as soon as possible!
5 Tips for working after a burnout
Especially important is that your boss and colleagues s are aware that you are suffering from burnout and you certainly initially handle a lot less than usual. It’s not easy for many people to get out of here right away, but you do not make it unnecessarily difficult by not being honest about it. People can take better account of your limitations when they know what’s going on. So discuss this especially before the first day that you get back to work and ask your boss to discuss this with your colleagues so they know what to expect.
Discuss your steps with a specialist
Most people who get started after a burnout have not yet fully healed. In addition, research indicates that people who have a burnout in the past also have a greater chance of a relapse. This is mainly due to the fact that many people are just in their old habitsfall back as soon as they get back to work. That is, they do not take enough rest periods and do not stop in time before stress relieves. Thus, the chance of a new burnout is much greater. To prevent this, it is very important that you discuss with your doctor when you plan to work again. If necessary, he may also refer you to a specialist if necessary. Chances are your doctor may think it is too early to take this step. In that case you can discuss which steps should be taken before you are ready to start working again. Stress management techniques will undoubtedly fall into this.
Set clear limits
When you go back to work after a burnout, you are more sensitive to external influences. And certainly for stress. At the moment, however, you can not do this at all, so it’s important to know very well what you are and what you do not overload. Once you notice something for extra stress, you must call immediately. Be very clear to your boss and colleagues too. Make sure that before your new start is very clear what your duties are and whether you have any deadlines.
Dare especially to say no! Do not go on alone to get in a good daylight with your boss. Your own health is now the most important.
Take care of yourself
This may speak for itself, but from reality reality is often something else. Before you get back to work, it’s important that you have learned some habits to take care of yourself and avoid a relapse. Very important here is your sleeping pattern. Certainly if you are recovering from a burnout, it is important to sleep at least 9 hours a night . This gives your body and mind the extra time needed to recover and to rest . Make sure this is a regularity and not an exception.
It is also important to move for half an hour every day . Movement ensures the production of serotonin , the so-called happiness hormone, which works stress-reducing and also provides relaxation. Build regular rest periods in your day. Take the time to enjoy a delicious cup of tea in the afternoon, or a romantic movie together with your partner. All of these things make sure that you get rest regularly and do not stress too much.
Recognize the signals
Repairing a burnout takes a long time and is not always easy. Often you feel better, just to sit back in the next day. Therefore, you must be able to recognize the signals that tell you that you are ready to work again. According to experts, an increasing trend in energy and mood levels is the main sign that it is better for you and you are slowly ready to participate in everyday life. This does not mean that you feel better for one or a few days, but you really notice your energy level for a minimum of two weeks is stable and higher than the weeks before. This trend must continue to increase to say that it is better. Most importantly, however, is that your energy levels remain stable and do not change the day. You can recognize that you are really healing.
It’s nothing to be ashamed if you need time to get back and get temporarily unable to work. It is important to realize that you are not the only one! Numerous Dutch people suffer from burnouts every year and are struggling with it. In order to increase your chances of success, it’s essential that you take your time for it and not get back to work immediately as soon as you feel better again. The chance that you’ll be even deeper will only get bigger. Take good care of yourself and convince yourself that you feel completely comfortable before taking the step back to your job!
Sources: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072470/ turnerpsychologycalgary.com/burnout-when-to-return-to-work-after-a-medical-leave/ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642