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


Work well, plant 500 trees!  do the workwelt more humane and ecological and donate - Certified - Income for afforestation. When Book publisher Best of HR – Berufebilder.de® with a unique Book Concept, on Demand eCourses and News Service we share 15 years of Experience with our Customers (Samsung, Otto, State Institutions) continue. Of the Top 20-Blogger Simone Janson, referenced in ARD, ZEIT, WORLD, Wikipedia .
Copyright:  Artwork created as part of a free collaboration with Shutterstock. ,

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

multitasking

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.

  Profile

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 you are heading for such a point, the following method will help you identify the warning signs more easily 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 burnout that requires treatment.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

Essential characteristics of a burnout risk are the feeling of permanent emotional and physical exhaustion, declining performance and ability to concentrate, an increasingly indifferent and distant attitude towards work or towards other people.

Prevent, but correct!

Our self-test on the subject of burnout is aimed at people who notice that they have reached their limit.

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 the best result is to consider all five aspects. However, every aspect also helps in itself to achieve a better quality of life.

Before people can succeed in influencing their behavior and directing it in a health-promoting direction, they must make essential assumptions about themselves and their environmentwelt - so-called “beliefs” - critically question and change constructively.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

This method is suitable for everyone who wants to improve their attitude towards life and work. The only requirement is the willingness to reflect on oneself and to abandon or change one's own stress-increasing behavior.

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).

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

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:

Evaluation:

Form the respective total for questions A and B separately (= Σ). Subtract the sum of questions B from the number 32. Add the sum of question A to this number. Finally, divide the total by 21. Now you have your weariness score.

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

Your burnout risk depends on which of the following number ranges your weariness value belongs to:

2 - 3: They are fine.

3 - 4: There is probably a need for action. Talk to family and friends openly about your situation and look for workable solutions together. In the case of predominantly occupational stress, discuss with your superiors or, if necessary, the works council, how you can be relieved.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

5 - 7: Values ​​above five indicate a serious crisis for which you should seek professional help! The first possible contacts are the family doctor, the company doctor, the industrial psychologist, a psychologist specializing in burnout or a coach.

Be honest when answering the questionnaire! If you exaggerate or understate, you only harm yourself. If you have a numerical value of three or more or the subjective feeling of being overburdened, you have to take action and, if necessary, get external help!

You have mastered the first step when you have been able to honestly assess both your weariness and well-being. You should also speak to those involved or seek external help if you are at risk of burnout and can no longer find solutions to the issues that concern you.

Exercise: Finding solutions

This exercise is about self-reflection. You need for that Zeit, Quiet, lots of paper (preferably large post-its or index cards) and several colored pens. Be sure to answer all questions in writing!

You use a card / sheet of paper for every stress-inducing aspect of your life - also called a stressor. Use additional sheets for ideas for solutions. Overwrite each sheet with the appropriate topic and leave the backs blank for a better overview.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

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.


More knowledge - PDF download, eCourse on demand or personal advice


Offline download: Download this text as PDF -  Read usage rights, Because we do not automatically submit the title of this text for privacy reasons: When buying in "interests" the title register if support is needed. After buying text exclusively Download at this URL (please save). Or for a little more directly an entire book or eCourse with this text buy, read on.

3,99 Book now


Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.


German edition: ISBN 9783965962248

7,99  Buy directly

English version: ISBN 9783965962255 (Translation notice)

7,99  Buy directly

Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.


German edition: ISBN 9783965962248

7,99  Buy directly

English version: ISBN 9783965962255 (Translation notice)

7,99  Buy directly


Your eCourse on Demand: Choose your personal eCourse on this or another desired topic, As a PDF download. Up to 30 lessons with each 4 learning task + final lesson. Please enter the title under "interests". Alternatively, we are happy to put together your course for you or offer you a personal regular eMailCourse including supervision and certificate - all further information!

19,99 Book now


Consultant packages: You want to increase your reach or address applicants as an employer? For these and other topics we offer special Consultant packages (overview) - For example, a personal phone call (price is per hour).

179,99 Book now



You want to comment here? Please the Debate Rules comply, contributions must be unlocked. Your eMailAddress remains secret. More information on the use of your data and how you can counter this can be found in our Privacy Policy.

  1. To follow debate on this post
  2. All debates follow
  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 the stress trap: All in one Zeit, in which performance and success ... - Exciting contributionh3M2Lhcwsm

  3. Competencepartner

    Tips & self-test Burnout prevention: Ways out of the stress trap: All in one Zeit, in the performance ... - Exciting contribution6iuFapAGSb #Profile #Development

Post a Comment

Your email address will not be published. Required fields are marked with * .

Ja, I would like to be informed about the latest promotions and offers via Newsletter be informed.

I hereby accept the Debate Rules and the Privacy policy with the possibility to contradict the use of my data at any time.