Prevention Tips Against Burnout: Preventing Stress


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Internal and external factors cause burnout - but what can we do to keep the “ghost burnout” away from our thresholds? Eight tips to help you avoid burnout in the first place!

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Dr. Matthias HW Braun 36Dr. jur. Matthias HW Braun is a registered lawyer and independent mental trainer and coach.

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Onschieberitis causes stress!

Anyone who is notoriously late in the morning and is therefore under enormous time pressure and thus stress on the way to work should “just” get up earlier. And very important: have a healthy breakfast and do not neglect healthy eating during the day.

If this behavior is “just” a habit, you only need a certain amount of perseverance, which is made easier by the beautiful picture of the relaxed arrival at work. The 30-day rule can be used as a guide, according to which the new behavior is neurologically felt and anchored in the brain within this period.

Innocent paper stack as a burnout factor?

The same applies to the desk overflowing with files. The brain of the desk owner is not only forced again and again to scan through the different paper stacks, which is in itself time and Krafthelmend. In addition, these stacks usually contain papers that trigger unpleasant feelings and thus stress.

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It is still difficult when you eat the food at the workplace because of all the stress and always keep an eye on the stack of paper - not only causes additional stress, but also hits you directly on the stomach. Instead of cultivating this “defermentitis”, the person concerned could also put the papers in a cupboard or - best of all - work them away quickly.

8 tips to prevent against stress

What can be done to prevent stress? We give 8 tips:

  1. Enough sleep: We live in a sleep deprivation society (watch TV until well after midnight, get up at 6.30:XNUMX a.m.) and thus breed a so-called “irritable weakness” with tiredness, weariness and exhaustion to the outside, as well as inner restlessness
  2. Nervousness and tension inside: This can lead increasingly to irritability and occasional explosiveness or aggressiveness. A professional person needs enough sleep, however, to maintain his performance in the long term.
  3. Physical activity: I: deal is a daily movement of about 30 minutes. Outdoors! By daylight! Running or walking in the woods, cycling, swimming or gymnastics. If this is not possible, leave the subway or bus a station earlier, go on foot, leave escalators left. Just use any proactive motion. And with joy!
  4. Healthy eating: Healthy diet means lots of fruits and vegetables, nuts as brain food, little red meat and 2 liters of liquid a day - of course alcohol-free liquidt!
  5. Avoid stimulants in moderation and addictive substances strictly: Two cups of coffee a day usually do nothing harm, but from six cups there is coffee addiction. Small amounts of alcohol can even protect the blood vessels, thus reducing the risk of cholesterol build-up. For men, the rule is a quarter of a liter of wine or half a liter of beer; in women it should be half because of the lower muscle mass (alcohol consumption).
  6. Plan rest periods and learn to relax: Real rest periods must be planned in at work, as well as in the evening or at the weekend. So that a real regeneration can occur, you should take at least 2 hours at least at the weekend and in the evening. Protect your recovery times from access by friends, family or relatives. A relaxation technique such as meditation, yoga or autogenic training is also ideal. Or keep practicing the art of “just lounging around”. The best thing to do is to start immediately. Because then you already master such a technology when it really matters!
  7. Hobbies and contacts: Lifelong learning, creativity and sociability are very important for psychosocial health. As a result, we often replace the stress of work with “leisure stress” on weekends. Often this is used to compensate for the frustration in the job when it is actually time to relax. It was known in antiquity that tension and relaxation, work and rest have to replace each other so that people stay healthy and productive! Practice “Vita activa and vita contemplativa”!
  8. To promote the spiritual level: Especially the professionally committed “doer” will not be able to identify easily with it. Nevertheless, one should keep in mind: Be and stay open, develop new life strategies in the event of stress and ask yourself again and again what especially difficult and stressful situation might want to “tell” you. Is there something to “learn” or “understand”? Practiced gratitude makes you more satisfied and promotes inner serenity.

Summary

Some tips may be helpful, others less. And it depends mainly on the person. It's definitely worth trying one or the other tip.


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German edition: ISBN 9783965962224

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English version: ISBN 9783965962231 (Translation notice)

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