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Burnout and work
Experiencing a burnout due to work can result from excessive workload and perfectionism. How do you communicate your burnout to your manager? How do you cope with it yourself? And when can you return to work?
Work Stress & Burnout
Research by Volksgezondheidenzorg [1] shows that approximately 17% of employees experience burnout symptoms at some point. Work-related stress is also a major cause of absenteeism.
While work stress alone doesn’t directly cause burnout, it is often a trigger for developing burnout symptoms. Multiple factors always play a role in burnout, including both external factors – such as work – and personal factors, like perfectionism or low self-esteem.
Think about it: a high workload combined with perfectionism is a risky combination when it comes to burnout. You have a lot to accomplish in a short time, yet you want everything to be 100% perfect. You put immense pressure on yourself, on top of an already high level of work stress. This might work for a while, but not in the long run.
Read more about the different underlying causes of burnout.
Do I Have a Burnout?
A burnout often starts with excessive stress and overwhelm. Early symptoms include:
- Stress;
- Difficulty sleeping;
- Physical tension.
If you continue pushing through without making changes, this prolonged stress can eventually lead to burnout. Your tension symptoms turn into exhaustion. When stress-related complaints persist for more than six months, it is commonly referred to as burnout.
How to Handle a Burnout and Work
- Talk to Your Employer
Recognizing the early symptoms? Discuss your burnout symptoms with your employer. Addressing the issue early can prevent you from reaching full burnout, where you may no longer be able to work. Even if you feel the urge to keep going, try to acknowledge your limits—this drive often comes from your dedication to your work. Keep in mind that your employer is legally required to support you in your recovery and, later, in your reintegration. - Take a Break
Allow yourself time to rest and regain energy. This could be a few days off or even an extended vacation if needed. - Set Boundaries
Establish clear boundaries between work and personal life. Avoid bringing work home and limit the time you spend on work-related tasks outside working hours. - Prioritize Self-Care
Take care of yourself physically and mentally. Engage in activities like exercise, meditation, therapy, or anything that helps you relax and de-stress. - Seek Support
Talk to friends and family about your burnout and lean on them for support. You may also consider joining a support group or seeking professional guidance.
When Can I Return to Work After a Burnout?
Research from ArboNed indicates that the average recovery time from a burnout is around eight months. However, this is just an average—it can take longer or shorter depending on the individual.
The right time to return to work varies for everyone. You’ll know you’re ready when you can comfortably engage in activities you enjoy, such as shopping for a day, attending a birthday party, or going to the movies. Once you can do these things with ease and tolerate external stimuli without feeling overwhelmed, you can start considering a gradual return to work.
How to Start Working Again?
It’s important to ease back into work gradually. Don’t immediately fall back into your old, hectic routines. Instead, start with one clearly defined task and slowly build from there. Avoid taking on too much at once—stand up for yourself. And try not to let perfectionism take over.
How to Prevent a Relapse?
Recovering from burnout is the first step, but changing the personal traits that contributed to it can be challenging. A relapse is completely normal and happens often. It may come with negative thoughts like “I will never be okay again” or “My burnout will never go away.” Understand that experiencing a setback is not unusual—it’s part of the recovery process, and accepting it can help you heal.
To prevent future relapses, you can work with a psychologist to develop a treatment plan for burnout and identify what factors contributed to it in your case. Together, you can create strategies to manage them effectively.
Help
Do you recognize yourself in the symptoms? Really try to get some rest and take the time to recover. Treatment can help. Because with burnout, the rule is: the longer you wait to seek help, the longer it takes to recover from it.
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Please note: the costs of burnout treatment are not reimbursed by health insurers. See also psychologist costs. You can always contact us without obligation. Together we will look at your request for help and the possibilities. If necessary, we will help you find other help.
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Read more about finding a suitable psychologist.
Sources
Related symptoms
Burnout and Sleep
Feeling burned out and getting good sleep can be difficult. Chronic stress disrupts sleep, and sleep deprivation makes you even more exhausted. But to recover from (severe) burnout, sleep is essential. Why is sleep so important during burnout? How can you improve your sleep when it seems impossible?
Causes and Effects of Burnout
Work stress is a very common cause of burnout. This is because you’re lacking that state of balance between relaxation and exertion. Additionally, certain personality traits make you more prone to mental exhaustion. We’re talking perfectionism and people who have trouble setting boundaries. If you’re experiencing mental exhaustion, then you’re already on the road to ‘burnout’ – a condition that has both physical and mental repercussions, as far as your health is concerned.