A quiet burnout is displaced by affected people for a long time and therefore often remains undetected until it is too late. Which signs you shouldn’t ignore and how to avoid a quiet burnout.
The term burnout is known to many. But often you only think of obvious burnout symptoms such as physical exhaustion or constant irritation. However, what is often overlooked is silent burnout. Recognizing this from yourself or others is a greater challenge.
As the name suggests, the silent burnout is slower and less striking than the classic burnout: “Those affected often displace the symptoms and do not want to admit that something does not fit. They try to maintain the facade of a powerful person who leads a fulfilling life,” says psychologist Brigitte Brigitte Böstenkopf. While in the classic burnout physical symptoms often make that something is wrong, the signs of silent burnout play mainly in the mental field.
This subliminal type of burnout is particularly risky because those affected continue as before and their mental challenges are more difficult for others. Therefore, according to Christina Jochim, deputy federal chairman of the German Psychotherapist Association (DPTV), it is all the more important to pay attention to subtle warning signals. Because: A burnout can be a significant risk factor for clinical depression and also have an impact on cardiovascular diseases. Here are the answers to the most important questions.
How does a quiet burnout arise?
The main causes of burnout are often unchanged tensions and unresolved conflicts, be it in private life or at work. It is also problematic if the values, such as at the workplace, do not match your own, says Brigitte Bösenkopf.
Classic burnout often affects workaholics that exceed their limits and ignore warning signals. “The silent burnout often affects those that are very helpful and neglect their own needs,” says Bösenkopf. At some point, those affected then feel overwhelmed and exploited. Both forms of burnout usually result from long -term stress, but the symptoms and the course differ.
What are the symptoms of a silent burnout?
According to psychologist Bösenkopf, the following symptoms are common in breastfeeding and classic burnout: those affected become irritated, nervous, more impatient and experience more conflicts.
Something that occurs more frequently during breastfeeding burnout is the increased sensitivity to sensory impressions, according to the Emösenkopf. Affected people find noise, bright light and even touches uncomfortable and avoid closeness to others. Often a quiet burnout is incorrectly dismissed as a temporary mood – especially by those affected. But without adequate measures, the warning signals and symptoms intensify over time.
A happy face is also often shown in breastfeeding burnout, says Christina Jochim, although the person is exhausted internally: “When I really smile because I am in a good mood, it has something to do with balancedness. Just pretending to be in a good mood, a quiet burnout is more of a compensation mechanism.”
Which warning signals can people pay attention to?
Since those affected often displace the hidden burnout until it is too late, it is all the more important that fellow human beings – such as colleagues or colleagues – take place in certain warning signals. A main sign is lack of sleep, especially when falling asleep or waking up. Sleep is crucial for psychological and physical relaxation. Bad sleep can lead to irritability and nervousness on the following day.
Cynicism and sarcasm, which normally do not occur, can also be indications of burnout, according to Christina Jochim. Also mood swings in the event of nullity and the inability to say no, while the person concerned constantly puts their own needs back and always shows themselves, there can be signs of burnout.
Exhaustion is also a clear sign of both classic and silent burnout. Affected people feel increasingly tired, make mistakes more often in tasks that were easy to do before, and have memory disorders.
Another warning signal is the withdrawal of social activities, for example if someone is looking for less contact with others because the energy is no longer sufficient. Even if someone laughs less at work, this should be understood as an indication of possible problems, says Jochim.
Why can a quiet burnout lead?
The burnout itself is not a mental illness, but a syndrome. According to Christina Jochim, it describes a group of symptoms that often occur together. A burnout can “pose a serious risk of clinical depression”.
It can also have an impact on the cardiovascular system, increased blood pressure and other heart diseases can result. Lack of exercise, which often goes hand in hand with burnout, can also lead to overweight and other health problems. There can also be social and professional problems, such as the loss of job or friendships.
How can I prevent a silent burnout?
A good measure for prevention is to know your own load limit and to adapt the working hours accordingly if this is financially possible. Jochim says that over -engagement is not glorified, burnout should not be a distinction for diligence. The well -known classics help: pay attention to sufficient sleep, healthy eating, regular exercise, social contacts as well as relaxation and relaxation.
Often it is internal, psychological conflicts that prevent those affected from implementing the measures. According to Jochim, you can pay attention to these points: According to Jochim, if you are difficult to act carefully and prudently:
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Recognize internal drivers: to go beyond your own limits, often results from internalized beliefs such as “I have to be perfect!” Or “I have to please everyone!”. Knowing this driver helps to disempower them.
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Track value orientation: Which values in life are really important to you? Use your energy there in a targeted manner. “Anyone who really knows their values in life and aligns their everyday life can often set limits,” says Jochim.
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Strengthen self -acceptance: reflect on what your self -confidence feeds. It is often bound to ideas and roles at work or private life. According to the psychologist, a healthy self -acceptance leads not to define herself through performance alone and reduces the risk of over -engagement.
What can I do if I realize that I already have a quiet burnout?
According to Brigitte Bösenkopf, if you are affected by a silent burnout yourself, to take warning signals such as sleep disorders, exhaustion and frequent mistakes seriously. In silent burnouts, those affected often tend to hide the problem of what the situation can tighten. The first step is to be honest – both yourself and colleagues and other fellow human beings. Clear communication and the request for support are the first steps for improvement.
In addition, the psychologist advises you to take advantage of professional help. Burn-out workshops, coaches and therapists can offer valuable support. A lot can be caused in early stages of burnout by conversations, adjustments to the settings and stress management techniques. The longer you wait, the more difficult the situation becomes, and physical symptoms can also occur. The goal should be to look for help at an early stage to avoid longer illness times.
How can you best address those affected to have such a suspicion?
Finding the observations is often difficult, but necessary so that the situation does not worsen. You should be sensitive and careful not to be attacking. A good method is to formulate observations as an ego message, such as: “I have the impression that you have been taking on many tasks from others and puts your own needs back recently. Could that be?”
Even if the person initially rejects, she can think about her words later. Christina Jochim says: “It is not about catching people with the advisory owl, but to stimulate thought and offer support if this is desired.”
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