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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.

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

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


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.

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 it
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 critically question and change essential assumptions about themselves and their environment - so-called "beliefs" - constructively.

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).

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:


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.

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 time, quiet, lots of paper (large post-its or index cards, if you like) 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.

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 Manager 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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4 responses to "2 tips with test and exercise for burnout prevention: ways out of the stress trap"

  1. Kompetenz.Persönlich.Gestalten. says:

    Another “stress test”, especially for managers, can also be found at:ältigen/stresstest/

  2. firm-job says:

    Tips & self-test Burnout prevention: Ways out of the stress trap: In a time when performance and success ... - Exciting contributionh3M2Lhcwsm

  3. Competencepartner says:

    Tips & self-test Burnout prevention: Ways out of the stress trap: In a time when performance ... - Exciting contribution6iuFapAGSb #Profile #Development

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