Overcoming burnout: Recognizing warning signs in good time and working against them [+ checklist]


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We've heard a lot about the ghost burnout. Have learned that prevention is everything. That we should prevent. Do not let the stress out from the outside. It is particularly important, however, to recognize the first warning signs, to interpret them correctly and to act on time.

Overcoming burnout: Detecting warning signs in good time and working against them


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Here writes for you:

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

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Shut down - really?

The tricky thing about burnout is that you only feel it when you've already grabbed one. Burnout hits the hard-working. Those who burn for what they do.

Because, only those who have burned, can burn out. Especially in everyday working life burnout appears to be a problem for many requirements.

Delegate - but how does it work?

Because as a coach I can of course simply say "delegate, if you can, work through your tasks in sequence."

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You will think: How then? When things change every few minutes, new eMails come beeping, Twitter messages have to be formulated to let the “timeline” participate in all new developments?

Be in the present!

How come? If there is no one to whom we can delegate, because we ourselves are brave individuals and that constantly?

I admit that. However, what you can always do, regardless of the situation: Always be in the present moment. Do not let your thoughts wander around the still waiting tasks.

The problem: empathy decreases

Unfortunately, there is a fundamental problem with Burnout: both motivation and ability to empathize and cooperate with others are decreasing; The feeling of not getting enough recognition for one's own work and being exploited is spreading.

Even in private life there are more and more conflicts, even with loved ones. In the end there are often feelings of guilt, a low self esteem, constant fear and nervousness and impatience. Here you should do timely prevention.

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Checklist: How do I notice the first warning signs on my own?

Treacherous is burnout, because you often notice him much too late. If you feel these warning signs, you should immediately switch down a gear

  • I find it often difficult to turn off
  • I am increasingly withdrawing
  • I often take work problems with my spare time
  • I often feel strong opposition to my work
  • I lost the fun of most things
  • I suffer from lack of concentration and forgetfulness
  • I reach with less and less energy less and less
  • I need a lot of time to recover
  • I feel drained and powerless
  • I feel exhausted for more than six months

3 fast stress and crisis tips for emergencies:

In the short term, methods such as distraction, conscious eating and adequate sleep are useful. In contrast, long-term coping strategies are systematically and systematically applied to the organism in order to reduce existing overloads. This includes relaxation techniques, time management and listening to the “inner voice”.

  • Quickly drink a glass of cool water. Through the swallowing intensified the tension decreases and at the same time one is briefly distracted from the current stress situation.
  • Treat yourself to an “apple break”, preferably in the fresh air.
  • Think of a positive sentence or two that you can imagine in stressful times: "One by one", "I have mastered difficult situations".

16 Immediate Help Tips, which you should definitely do at the first signs of Burnout:

Please do not forget: you are the most important person in your life. And you deserve to be treated with the highest esteem - so that you do not even burn out. So what can you do if you notice signs of burnout?

  1. Denying is taboo
  2. Support
  3. Do something good - strengthen recovery
  4. In case of possible damage
  5. Try other forms of dealing with stress
  6. Avoid any overlap
  7. Avoid insulation
  8. Completion of possible over-feasibility
  9. Shorter kick
  10. Reduce your own goals and demands
  11. Change of values ​​to what is really important to me
  12. Courage to say “no”
  13. Reduce personal pace
  14. Look for your own body and its needs (sleeping, eating, drinking, moving, tenderness)
  15. Positive handling of worries and anxieties
  16. Sense keep for humor


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  1. Job college

    Tips against burnout - 6 / 7: Checklist recognize warning signs! from Prof. Dr. Matthias HW Braun - Highly recommended Go4sBcJOZ4

  2. Thomas Eggert

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    Prof. Dr. Matthias ... via PROFESSIONAL PICTURES
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  3. REGIS GMBH

    Burnout Tips - 6 / 7: Checklist Detect warning signs! from
    Prof. Dr. Matthias ... via PROFESSIONAL PICTURES
    - Highly recommended 3XDsfWefV2

  4. Simone Janson

    Frisch gebloggt: Serie - The Ghost Burnout: Checkliste - first warning signs recognize!

  5. Competencepartner

    Series - The Ghost Burnout: Checklist - recognize the first warning signs !: We now have a lot on ...

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