Burnout syndrome is not black and white
We are all different, we all have different resilience to stress, and so the resulting burnout syndrome can look like this for each of us OTHER. Based on this, the radical nature of the changes in case we burn out (e.g. whether we change jobs completely or just take a month's leave) may also vary.
Let's use an example
Imagine that you are a candle that is flickering as much as it can in the beginning. But gradually the flame gets smaller and smaller until it's fully extinguished. In the same way, each of us moves on a spectrum from fully lit to fully extinguished.
every candle burns out at some point. people don't have to if they take good care of their "resources".
What to do when we are burnt out?
ASK FOR HELP
Don't be afraid to talk about how you feel. It's important to ask for help, whether from friends, family or a professional.
ASSESS THE SITUATION
Evaluate what your options are in your current job or other activity that is associated with burnout. Since burnout is framed by the activity, it is this activity that you need to focus on.
As part of your assessment, take the 6-minute burnout risk test
don't be afraid to talk about your current condition
In the vast majority of cases, our fear of "not being accepted" is irrational and colleagues and bosses can often understand our situation.
have fun with the boss
How could the workload be adjusted to make it manageable in the long term? Could the working hours or hours be reduced in any way? Can you draw more home office? Is it possible to recruit another colleague to balance the understaffing of the team?
MAKE ARRANGEMENTS WITH COLLEAGUES
Can your colleagues help you with your homework? Could you divide the work better?
TRY ADJUSTING YOUR WORK MODE
Is it realistic not to work evenings and weekends? Can your work at home be more "flexible" than before?
discuss the possibility of a holiday
Can you take a shorter or longer vacation? Is there any possibility for a "sabbatical leave" (a longer break from work) after which your employer will still count on you?
Make the necessary changes
If, even after assessing the current state of your current job, it "doesn't look good", try looking for another one. There's no point in staying somewhere where you're just gonna be miserable.
The way can be not only a change of employer, but also a change of industry. Various forms of retraining and education can help you do this.
Give it time and observe
If you can, take some time off, get some rest and don't try to rush your recovery. We are all individuals, so the time we need to recover may be different for each of us.
Not getting. According to the study. With 786 workers experiencing burnout, the average time off work due to burnout was 7.5 months. Factors such as working for a new employer, supportive supervision or the severity of remaining burnout symptoms influenced the quality of return to work.
Treat yourself kindly and graciously
Life is like a roller coaster, sometimes we are up and sometimes we are down. It's okay to feel "crappy" sometimes, it's not a sign of weakness.
If it lasts for a longer period of time, it is also okay to seek professional help.
Even after burnout, you can reignite
Experience tells us that it is not very good to jump into all activities again "headfirst" and set the pace we had before the burnout.
Start with slow steps and don't forget to rest and regenerate even when "starting".
How did our ambassadors deal with this?
Ales cibulka
moderator, writer, publicist
When I was at my worst and literally "fell apart" from one day to the next, my husband was the first to help me. For him, it was probably the most difficult. And the psychiatrist came second. My advice is clear, don't do it alone, because you just can't do it alone. What's important is a home base, a professional and, of course, medication in the beginning.
When I was at my worst, and from
day in and day out, I literally
"fell on his face", first of all, I
my husband helped. It was probably the most difficult for him. And the psychiatrist came second. My advice is clear, don't do it alone, because you just can't do it alone. What's important is a home base, a professional and, of course, medication in the beginning.
MICHAELA ŠRÁMOVÁ
project manager & coach
I burned out in 2022. I was in a toxic
relationship and in a management position in a highly competitive and ambitious IT consultancy environment. Through burnout I have realigned my values in life and am currently working in energy coaching and project management. The main things that helped me out of burnout were the support of friends, family and colleagues, meditation techniques, long rests and also the sea.
I burned out in 2022.
I was in a toxic
relationship and in a managerial position
in the highly competitive and ambitious working environment of IT consultancy. Through burnout, I have realigned my values in life and am currently pursuing energy coaching and project management. What helped me out of burnout was mainly the support of friends, family and colleagues, meditation techniques, a long rest and also the sea.
TOMAS ARSOV
hairdresser
I burned out a few years ago, the symptoms were urgent and pretty scary. The important thing for me was medication, in some cases you can't do without it. I also followed the doctors' advice without reservation. Very important for me was the 3×8 rule, according to which I divided my day: 8 hours of sleep, 8 hours of work, 8 hours for myself or for rest.
I burned out a few years ago,
the symptoms were urgent and quite
scary. The important thing for me was medication, in some cases you can't do without it. I also followed the doctors' advice without reservation. Very important for me was the 3×8 rule, according to which I divided my day: 8 hours of sleep, 8 hours of work, 8 hours for myself or for rest.
Where to get professional help?
If it's too much for you, don't be like almost every 2nd employee who is reluctant to grab a lifeline and seek help.
We have developed a simple map of available help to combat burnout.
STATISTICS SHOWTHAT UP TO 60 % EMPLOYEES DO NOT SEEK PROFESSIONAL HELP. THE REASONS ARE VARIED.