2 tips with test and exercise for burnout prevention: ways out of the stress trap

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In a time when performance and success seemingly increasing continuously, more and more people feel overwhelmed and burnt out in their work.


Here writes for you:

Karin Fontaine founded the IKOM (Institute for Applied Communication) in 1988. As a coach, she supports managers. Her current focus: coping with stress.


How does Burnout show up?

Burnout sufferers often feel ashamed or tired, are impotent and emotionally indifferent. At the same time they suffer from sleep disturbances and can hardly concentrate. Some sufferers also have various physical symptoms such as headache or stomach pain.

If you suspect that you too are heading for such a point, the following method will help you to more easily identify the warning signals and take effective countermeasures. You have it in your hand!

When stress turns to burnout

Chronic stress at work, but also in private life, can permanently reduce the joy of life and performance and lead to a burnout in need of treatment.

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Significant signs of a burnout risk are the feeling of permanent emotional and physical exhaustion, diminished ability to perform and concentrate, an increasingly indifferent and distanced attitude toward work or toward other people.

Prevent, but correct!

Our self-test on burnout is aimed at people who realize that they have reached their limits.

The test takes into account the essential research findings on burnout and stress as well as mind-body medicine. The series shows you step by step the 3K plus 2E anti-stress formula, which consists of the following methods:

  1. Wise thinking,
  2. Concrete behavior,
  3. Physical activity,
  4. Relaxation,
  5. Nutrition.

How to influence your behavior

All five aspects contribute to stress reduction and a healthy life balance. The best way to achieve optimal results is to consider all five aspects. However, every aspect of it helps to achieve a better quality of life.

Before people can successfully influence their behavior and steer it in a health-promoting direction, they have to critically question and change important assumptions about themselves and their environment - so-called “beliefs”.

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This method is suitable for anyone who wants to improve their attitude to the living and working situation. The only prerequisite is the willingness to reflect on oneself and to discard or change one's own stress-enhancing behaviors.

Self-test and exercise against burnout

First, check in a quick test to see if you are at risk of burnout.

Then you reflect on solutions and formulate your goals. Afterwards, you learn how to convert drivers into permissions and concentrate on the positive. In this context, the exercise provides you with a multitude of prac- tical indications on how you successfully overcome obstacles or blockages in your everyday life. You will also receive recommendations on how to deal with challenges that may arise during implementation.

1. Self-test: am I endangered?

This questionnaire, developed by Christina Maslach and Ayala Pines, gives you an initial indication of whether you are at risk of burnout. Print out the questionnaire to enter your values ​​directly into the corresponding column - or write it down on a separate sheet of paper.

On a scale of 1 - 7, evaluate how strong the statements are (1 = never, 2 = once or twice, 3 = rarely, 4 = sometimes, 5 = often, 6 = mostly, 7 = always).

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Questions A::Numeric value 1 - 7:
Are you tired?
Do you feel depressed?
Do you feel physically exhausted?
Do you feel emotionally exhausted?
Do you feel settled?
Do you feel burned out?
Are you unhappy?
Do you feel satisfied?
Do you feel trapped?
Do you feel worthless?
Are you tired?
Are you worried?
Are you angry about others or disappointed by them?
Do you feel weak and helpless?
Do you feel hopeless?
Do you feel rejected?
Are you afraid?
Total A:Σ:
Questions B:Numeric value 1 - 7:
Have a good day?
Are you happy?
Do you feel optimistic?
Do you feel energetic?
Total B:Σ:


Separate the questions A and B into the respective sum (= Σ). Subtract the sum of questions B from the number 32. Add the sum of questions to this value A. Finally, divide the final sum by 21. Now you have your weariness.

(As formula: (32 - Σ B + Σ A): 21 = Overblow value)

Depending on which of the following numerical ranges your overindulgence belongs to, your burnout risk looks like:

2 - 3: They are fine.

3 - 4: Presumably there is need for action. Talk openly with family and friends about your situation and look together for workable solutions. In the case of predominantly occupational stress, you discuss with your supervisor or, if applicable, the works council, how to relieve you of stress.

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5 - 7: Values ​​over five indicate a serious crisis, and you should seek professional help! The first possible contact persons are the family doctor, the company doctor, the occupational psychologist, a psychologist specializing in burnout or a coach.

Be honest when answering the questionnaire! With overstatements or understatements, you are only harming yourself. If you have a numerical value above three or the subjective feeling of being overloaded, you have to take action and, if necessary, get external help!

You have mastered the first work step, if you were able to honestly assess both your overindulgence and your well-being. You should also talk to people involved or seek outside help if you are at risk of burnout and can not find solutions to the issues that concern you.

Exercise: Finding solutions

This exercise is about self-reflection. You need time, rest, lots of paper (like big post-its or index cards) and several colored pens. Please answer all questions in writing!

You use a card / sheet for every stress-inducing aspect of your life - also called a stressor. For solution ideas, take more leaves. Overwrite each sheet with each topic and leave the backs free for a better overview.

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What exactly does / exhausts you?

  • Please be very specific here! So not "my work stresses me", but "the frequent, unannounced overtime" that "I never get out of mine Chef praised ”,“ I don't know what to expect ”or the like
  • Name stressors from your private life in a similarly concrete way! Not “my children”, but “that there is so much shouting before the children go to bed” or similar.
  • Also think about your own shares! For example, “I get extremely upset about little things”, “I know rationally that I am too perfectionistic”, “I just get annoyed when things don't go the way I want to”.

If you can not think of anything, think of what your partners, friends, or colleagues say with a slightly critical tone.

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  1. Kompetenz.Persönlich.Gestalten.

    Another “stress test”, especially for managers, can also be found at: www.kompetenz-persoenlich-gestalten.de/stress-bewältigen/stresstest/

    • Simone Janson

      Thanks for the hint!

  2. firm-job

    Tips & Self-Test Burnout Prevention: Ways Out of Stress: At a time when performance and success ... - Exciting contributionh3M2Lhcwsm

  3. Competencepartner

    Tips & Self-Test Burnout prevention: ways out of the stress trap: At a time when performance is ... - Exciting contribution6iuFapAGSb #Profile #Development

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