Job, private, and something happens all the time: Those who don’t make sure not to overload themselves will have more than “just” stress at some point. What you should definitely pay attention to to protect yourself and your resources and avoid burnout.
Psychological stress by work, private or health challenges are an everyday phenomenon that everyone experiences. But how to deal with it is different and depends on several factors. It is important that you recognize early warning signals for too much psychological stress and possibly avoid mental illnesses, explains the psychologist and coachin Linda-Marlen Leinweber on the XING platform.
It uses the image of the barrel that overflows at some point: “Imagine your organism is a barrel that is filled with water – symbolically for mental stress.
Signals when too much is too much
It is very important: know your own early warning signals that show you: “My barrel is close to the overcrowded …” and “I need a break!”.
This is the only way we can stay mentally healthy and stable, explains Leinweber. “If we notice this moment too late – because we don’t want to admit it or we simply do not know each other – mental illnesses can also arise from early warning signals.”
These are 5 important signals:
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Changed sleep, such as difficulties sleeping or sleeping and a persistent feeling of exhaustion, no matter how long you actually slept.
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Problems of concentration: forgetfulness and constant deportation in tasks, some to-dos slide through.
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Stimulability: faster irritability, negative thinking and a feeling of constant overwhelming, the “thoughts revolve around hypothetical disasters”.
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Digestive problems: irregularities such as diarrhea, constipation or changed eating behavior, such as more sugar and fat.
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Physical pain: back, neck or headache due to increased stress hormone levels and muscle tension, especially in combination with little movement due to stress, can be a signal.
“The list of possible early warning signals is long and highly individual,” said Leinweber. Because: Each and each of us bring a different “barrel” – in size and stability. And each: R has to do with another amount of “water”.
The solution is individually different
There is no patent recipe for finding a solution: “In some phases of life, it is easier for us to find the right cock to let off the mental stress, and in other situations we have to search longer,” explains the expert. Above all, it is important: “Get a feeling for your early warning signals. Get to know yourself. So that you can do everything that is in your hand to stay mentally healthy.”
Little break: not always helpful
Often recommended when the load is too high: a short break. This can be a helpful measure to get out of the constant cycle of stress and exhaustion, explains the graduate psychologist Valentin Haas. The nervous system can relax a little. But the break can also be a dangerous illusion, warns the psychological psychotherapist. “These supposed mini recreations can even make the problems worse.” Because they usually only scratch the surface. The real causes of the loads are often much lower and not so easy to fight.
Valentin Haas emphasizes the spread of burnout in society, in which performance and productivity are often placed on personal well -being. This problem, according to Valentin Haas, is increasingly affecting young people. “A short break is not enough to heal such conditions. We have to go deeper and seriously tackle the psychological and emotional roots of these exhaustion,” explains Valentin Haas. It is therefore important to pay attention to physical and mental warning signals early and to take appropriate precautionary measures.
Avoid burnout
Active to ensure your own health helps to avoid burnout. Valentin Haas advises:
- regular breaks,
- physical activity,
- balanced diet,
- enough sleep and
- In addition to maintaining social contacts.
“If you consciously pay attention to your needs and take time for relaxation and relaxation, you strengthen your mental health and prevent burnout,” he explains.
With a burnout prevention, you prevent burning out and endangering your health. Here you will find out how you get stress under control in good time:
Important: If the stress symptoms last over a longer period of time, it is important to use professional help.
Note: If you feel mentally stressed or have depressive thoughts, you can find help from the telephone counseling: on the phone number: 0800/1110111 or 0800/1110222. Alternatively, the chat offer is available at online. phoneselsorge.de
Read more on utopia.de:
- Leisure stress can make you sick: how you protect yourself
- Mindful Running: Find more mindfulness when running
- Mental health: 6 tips for more well -being
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