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Burnout often develops from a combination between genetic and situational factors. When we consider genetic factors, we mean a genetic/hereditary vulnerability, which your parents have passed on to you. You then have a larger chance of developing issues such as burnout. With situational factors we mean major events, daily troubles,… but mainly how you deal with these situations. In this article we will describe the personal factors, from which burnout can develop.
First of all, to get rid of a burnout, it is useful to know your limits and to also guard these. This way, you will find a balance between work and relaxation. Setting boundaries is not always easy. Often, you yourself do not know where your boundaries lie, until it is too late. It is therefore really smart to listen to your body. You can see when it asks for rest. By guarding your boundaries, it is useful to be able to say no in an assertive way. Some people find this very difficult. They say yes while they want to say no, or they say no in a way which is too aggressive. Communication skills thus play a role in the development and the prevention of burnout.
Furthermore, stress often lies at the basis of a burnout. With stress, too, people deal in different ways. Some perform extra well under pressure, while others completely freak out when they are stressed. For people with a burnout, their stress has become too much for them. This does not necessarily mean that these people are always the ones who do not perform well under stress or that that is the reason that they develop a burnout. WIth a burnout, we consider an overload of stress, regardless of the cause.
This stress often develops from a lack of setting boundaries, or being too involved in the job. This last might be an odd statement, but it is still very true. People with burnout are often very much involved, both in their job and in their family. They really care about issues, whether they are found in their own job/persona, and want to solve the ‘issue’ as quickly as possible. For this reason, people with a burnout tend to be very empathetic.
Talking about your feelings helps in both depression and in burnout. When you can share your sorrows with others, it is easier to let go. Others can also help you in looking for solutions. This, too, can be a possible treatment. You can try to find 6 positive things for every negative thing which you note. That is namely the ratio which researches found in research. For every negative notion which you have, you should state 6 positives, to balance the weight of the negative and thereby neutralize it.
15 Minutes 4 Me developed an online self-help program which treats burnout, depression,, anxiety, and stress. You work on yourself for 15 minutes per day at the hand of questions and videos, which you can find online. After one month, your stress can decrease by up to 77%!
15 Minutes 4 Me developed a burnout test which you can use for free. This test takes only about 5 minutes to fill out, and right when you are done you will receive a page with your scores!