How To Avoid "burnout"

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How To Avoid "burnout"
How To Avoid "burnout"

Video: How To Avoid "burnout"

Video: How To Avoid "burnout"
Video: How to Avoid Burnout: A Simple Solution 2023, September

How to avoid "burnout"

Skilled time management can reduce the stress level - in private life as well as in everyday work. After a full working day, there should always be a sufficient recovery phase.

Recovery is not only important for personal well-being and maintaining or improving health, but is also a prerequisite for being able to work and performing well.


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  • You can do that yourself
  • Relaxation and exercise
  • Social contacts and time management

You can do that yourself

Relaxation and exercise in leisure time provide new strength. Social contacts such as meeting friends or doing activities with family outside of work are important for wellbeing. Work-life balance should not only begin when the first signs of burnout are already there, but should be an ongoing part of our lives.

Helpful tips for burnout prophylaxis:

  • Set priorities.
  • Appreciate yourself, take time for yourself.
  • Learn to say no.
  • Reduce exaggerated expectations to a realistic level.
  • Take breaks and plan time for yourself.
  • Work and relaxation should be in balance - "work-life balance".
  • Plan vacations and make them relaxing.
  • Healthy eating and exercise.
  • “Listen” to your body and perceive pain or other abnormalities as warning signals or cues.
  • Do not hesitate to consult a doctor early on.
  • Conflicts are part of life - deal with them as constructively as possible.
  • Don't fall into the perfectionist trap.
  • Also praise yourself.

For more information, see Helpful Hints for Mental Life and When the Psyche Needs Help.

Relaxation and exercise

Everyone relaxes differently. For example, a power nap, a short relaxing nap (such as an afternoon nap) or a short break can provide refreshment in between - but of course it is not always easy to implement in everyday life. Regular restful sleep at night is essential.

Even being more aware of “little things” in everyday life can relax. For example, having a cup of tea in peace, etc. Targeted mindfulness techniques can also bring more serenity into life. It doesn't always take a lot of time or money to relax or recover. Relaxation methods such as progressive muscle relaxation according to Jacobson, imaginary journeys or autogenic training are well suited for the purpose of recovery and relaxation.

“Unintentional doing nothing” is often not so easy, but for many it is also an opportunity to gather new strength. Simply following a favorite relaxing activity, such as reading, listening to music, etc., is also a way of relaxing. With some leisure activities, however, the question often arises whether they actually lead to recovery or are not other stress factors. Exercise reduces stress and is therefore an essential part of managing stress. Exercise also causes the release of happiness hormones (endorphins).

For more information on the health benefits of exercise, see Exercise.

Social contacts and time management

Man cannot live without man. And time is often the best gift for a loved one. When chatting, playing, exercising etc. together, a certain lightness is often regained.

Personal time management is a great help in everyday life. Setting priorities and building in time buffer zones (unplanned times) can make the daily routine easier. A calendar provides structures and ensures that you don't get bogged down.