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Burn-out:the evil that does not only happen to others

Burn-out:the evil that does not only happen to others

At the moment, it's not in great shape? Burn-out or slight depression? How to tell the difference and recognize the signs that do not deceive? From the first symptoms to the means to deal with them, we take stock.

What is burnout?

We often hear this term, but we do not always know what it means. Let's get this straight.

A burnout is a state of intense mental and emotional exhaustion. It can have significant repercussions on daily life and on your physical state (sleep disturbances, irritability, dizziness, etc.).

It is also often used to designate exhaustion and fatigue related to the professional world. However, it affects the entire population and therefore both working people and housewives, children and carers. We then speak of parental, professional, school burn-out, etc.

As far as the causes are concerned, we almost always observe the association of an imbalance and a difficulty in coping with it. To simplify, the imbalance corresponds to a change in daily life (overwork, loss of a loved one, bad behavior of a child, school failure, etc.). The exhaustion and grief it brings must be temporary. Burnout sets in because states of fatigue or despair are too difficult to manage. It is all the more difficult if the hard knocks follow one another.

Small glossary

  • Depressed:the person feels discouraged and sad. This state is temporary.
  • Depression:depression sets in, giving way to depression. The person is aware of his condition, but struggles to recover. She is no longer able to make the slightest effort.
  • Burn-out:the symptoms are opposite to those of depression. The person is in denial and does not recognize their suffering. She tries in every way to do more to compensate for her feeling of helplessness and only wears herself out more.

How to spot burnout?

What distinguishes burnout from temporary fatigue is its evolution in several phases. It tends to get progressively worse and then settle in for a long time, altering the person's moods, abilities and enthusiasm.

  1. The first phase, or first step , of this state is manifested by a difficulty in thinking of anything other than his or her concerns of the moment. The person begins to feel anxiety about family, work, etc. However, she manages to function normally on a daily basis and to manage her emotions. She sleeps relatively well.
  1. During the second phase , the affected person begins to show some deeper symptoms of burnout. She can no longer put her concerns into perspective, becomes careless, has less control over her emotions (phase of euphoria followed by irritability, for example) and her anxiety is noticeable (cramps, various ailments, tension, etc.). She sleeps less and less restorative sleep.
  1. In phase three , the situation deteriorates further. As exhaustion sets in more and more, the symptoms only get worse. The person suffering from burnout then comes to forget more and more things, they have a lot of trouble organizing themselves, they feel negative emotions (feeling of inefficiency, constant self-criticism, etc.). His personality changes and becomes more variable. A cynicism appears and his relations deteriorate both personally and professionally. His sleep and appetite are also disturbed and various ailments appear.
  1. In the last phase , burnout is at its peak and urgent action is needed. The person feels incompetent in their work, but also in their personal life, they no longer have self-confidence and doubt everything. Memory problems are also common as well as a loss of bearings. Cynicism now gives way to coldness, generally leading to social withdrawal. Many physical ailments continue to rise:hormonal disorders, immune deficiency, etc.

Burnout often leads to the appearance or aggravation of addictions. It is most often addiction to drugs, gambling, sports, alcohol or tobacco. It is then necessary to surround yourself with health professionals to break this cycle (general practitioners, psychiatrists or psychologists).

How to avoid letting burnout set in?

In order not to fall into burnout, you must act at the first symptoms of fatigue and increased concern. Arrange your schedule by planning rest time or holidays. Resting and thinking about something else is essential. Use your personal time to reconnect with your passions and connect with family and friends via Skype or Zoom. You can then confide in them and share your difficulties with them.

Don't get overwhelmed either. Also consider setting achievable goals at work or in your personal life. You can delegate what can be delegated or ask your team or your family to help you.

How to get out of burnout and who to turn to?

Acknowledge that things are bad

To succeed in regaining the upper hand and getting out of this state of exhaustion, it is essential to take the time and get help from specialized professionals. The first step is to agree to receive help. Associations and telephone listening platforms make it possible to get through this phase of acceptance, such as the Burn Out network or the BURN’ettes. There are also apps to measure your emotions like Dr Mood (which also exists in a parental version).

Act

In order to reduce your stress and your anxieties, it is important that you find time for yourself, in order to soothe yourself. Take a few days off, resume an activity or a passion, etc. This will allow you to get out of this infernal circle of exhaustion. Seeking psychotherapy is also a good idea. You will be able to evacuate the negative emotions and mental sufferings that have been following you for weeks or months. The professional who accompanies you will also encourage you to better define your priorities in life and to work on your social relationships and your future decisions.

Finally, take the time to regain a healthy lifestyle. This goes through food, but also by resuming physical activity, for example. With stress and anxiety, one may be tempted to eat sugary and/or fatty foods. You can indulge yourself from time to time, but you have to be careful to maintain a balanced diet. Thus, the body regains its shape and recovers energy. The same goes for physical activity. Keep up a sports practice:it's a great way to release tension and tire the body and then find a restful sleep.

Depending on the cause of your burn-out, finally choose the right interlocutor:

  • In the workplace, confide in your occupational physician. It is also possible to speak to your manager or a colleague. You will be able to find solutions to relieve yourself during difficult and stressful missions.
  • If the burnout is linked to family life, a consultation with a psychologist is a preferred option. Family consultations can even be arranged. You can also confide in a loved one.
  • If you are a caregiver, get closer to caregiver support associations such as the Association Française des Aidants or Agevillage. You will be able to benefit from advice and support to relieve you in certain acts.
  • If your burnout is linked to a dramatic event (death, illness, aggression), here again, consulting a therapist is recommended.

Need to listen?

If you feel depressed, anxious or if you need to confide in yourself, Mieux-Être has set up a support and listening service. Your contacts are available to advise you and support you in your procedures, whether medical, legal, administrative, etc.

Burnout is not inevitable. But much more common than you might think, it requires good care and quality support. Confiding and talking about it is the first step. The one that will finally allow you to regain your form and your good mood.

Sources:

  • https://www.has-sante.fr/jcms/c_2769318/fr/reperage-et-prise-en-charge-cliniques-du-syndrome-d-exhaustion-professionnel-ou-burnout
  • https://sante.journaldesfemmes.fr/fiches-sante-du-quotidien/2536944-burn-out-symptomes-tests-que-faire/
  • https://www.psychologies.com/Travail/Souffrance-au-travail/Burn-out/Articles-et-Dossiers/Burn-out-prevenir-l-epuisement-professionnel
  • https://www.planetesante.ch/Magazine/Psycho-et-cerveau/Burnout/Burn-out-comment-s-en-sortir