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.
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
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.
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).
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.
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:
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.
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