A silent burnout is repressed by those affected for a long time and therefore often goes undetected until it is too late. Which signs you should not ignore and how you can avoid a silent burnout.
Many people are familiar with the term burnout. However, people often only think of obvious burnout symptoms such as physical exhaustion or constant irritability. What is often overlooked, however, is silent burnout. Recognizing this in yourself or others is a greater challenge.
As the name suggests, silent burnout progresses more slowly and is less noticeable than classic burnout: “Those affected often suppress the symptoms and do not want to admit that something is wrong. They try to maintain the facade of a high-performing person who leads a fulfilling life,” says psychologist Brigitte Bösenkopf. While with classic burnout physical symptoms often make it clear that something is wrong, the signs of silent burnout are mainly psychological.
This subliminal type of burnout is particularly risky because those affected carry on as before and their mental challenges are harder for others to recognize. According to Christina Jochim, deputy federal chairwoman of the German Psychotherapists’ Association (DPtV), it is therefore all the more important to pay attention to subtle warning signals. Because burnout can be a significant risk factor for clinical depression and can also have an impact on cardiovascular disease. Here are the answers to the most important questions.
What causes silent burnout?
The main causes of burnout are often constant tensions and unresolved conflicts, whether in private life or at work. It is also problematic when the values, for example at work, do not match one’s own, says Brigitte Bösenkopf.
Classic burnout often affects workaholics who exceed their limits and ignore warning signals. “Silent burnout often affects those who are very helpful and neglect their own needs,” says Bösenkopf. At some point, those affected feel overwhelmed and exploited. Both forms of burnout usually result from long-term stress, but the symptoms and progression differ.
What are the symptoms of silent burnout?
According to psychologist Bösenkopf, the following symptoms are common in both silent and classic burnout: those affected become more irritable, nervous, impatient and experience more conflicts.
Something that occurs more frequently with silent burnout is increased sensitivity to sensory impressions, says Bösenkopf. Those affected find noise, bright light and even touch unpleasant and avoid being close to others. Silent burnout is often wrongly dismissed as a passing mood – especially by those affected themselves. But without appropriate measures, the warning signals and symptoms become more severe over time.
In the case of silent burnout, a happy face is often shown, says Christina Jochim, even though the person is internally exhausted: “If I really smile because I’m in a good mood, then that has something to do with balance. Just pretending to be in a good mood is more of a compensation mechanism in the case of silent burnout.”
What warning signs can people look out for?
Since those affected often suppress the silent burnout until it is too late, it is all the more important that people around them – such as colleagues or family – pay attention to certain warning signs. One of the main signs is lack of sleep, especially if there are problems falling asleep or waking up. Sleep is crucial for mental and physical recovery. Poor sleep can lead to irritability and nervousness the following day.
Cynicism and sarcasm, which do not normally occur, can also be signs of burnout, says Christina Jochim. Mood swings over trivial matters and the inability to say no, while the affected person constantly puts their own needs aside and always makes themselves available, can also be signs of burnout.
Exhaustion is also a clear sign of both classic and silent burnout. Those affected feel increasingly tired, make more mistakes in tasks that were previously easy, and have memory problems.
Another warning sign is withdrawal from social activities, for example when someone seeks less contact with others because they no longer have enough energy. Even if someone laughs less at work, this should be seen as an indication of possible problems, says Jochim.
What can silent burnout lead to?
Burnout itself is not a mental illness, but a syndrome. According to Christina Jochim, it describes a group of symptoms that often occur together. Burnout can “pose a serious risk for clinical depression.”
It can also have an impact on the cardiovascular system, resulting in high blood pressure and other heart diseases. Lack of exercise, which is often accompanied by burnout, can also lead to obesity and other health problems. Social and professional problems can also arise, such as the loss of a job or friendships.
How can I prevent silent burnout?
A good preventative measure is to know your own stress limit and adjust your working hours accordingly if this is financially possible. Jochim says that over-commitment should not be glorified and burnout should not be a reward for hard work. The well-known classics help with this: make sure you get enough sleep, a healthy diet, regular exercise, social contacts, rest and relaxation.
Often it is internal, psychological conflicts that prevent those affected from implementing the measures. According to Jochim, anyone who finds it difficult to act mindfully and cautiously despite knowing better can pay attention to the following points:
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Recognizing inner drivers: Going beyond your own limits often results from internalized beliefs such as “I have to be perfect!” or “I have to please everyone!” Knowing these drivers helps to disempower them.
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Pursue value orientation: Which values in life are really important to you? Focus your energy on them. “Those who really know their values in life and align their everyday life with them are often better able to set boundaries,” says Jochim.
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Strengthen self-acceptance: Reflect on what feeds your self-confidence. It is often tied to ideas and roles in your professional or private life. According to the psychologist, healthy self-acceptance means that you do not define yourself solely by your performance and reduces the risk of over-commitment.
What can I do if I notice that I already have a silent burnout?
If you are suffering from silent burnout, Brigitte Bösenkopf says it is important to take warning signs such as sleep disorders, exhaustion and frequent mistakes seriously. In the case of silent burnout, those affected often tend to hide the problem, which can make the situation worse. The first step is to be honest – both with yourself and with colleagues and other people. Clear communication and asking for support are the first steps towards improvement.
The psychologist also advises seeking professional help. Burnout workshops, coaches and therapists can offer valuable support. In the early stages of burnout, a lot can be achieved through conversations, adjusting attitudes and stress management techniques. The longer you wait, the more difficult the situation becomes and physical symptoms can also occur. The aim should be to seek help early on in order to avoid longer periods of illness.
What is the best way to tell friends who are affected that you have such suspicions?
Naming your observations is often difficult, but necessary to prevent the situation from getting worse. You should do this sensitively and carefully so as not to appear intrusive. A good method is to formulate observations as an I-message, such as: “I have the impression that you have been taking on a lot of tasks from others recently and putting your own needs aside. Could that be the case?”
Even if the person initially refuses, they can think about your words later. Christina Jochim says: “It’s not about hitting people with the advice stick, but rather about getting them to think and offering support if it’s wanted.”
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