Psychosocial Counselling in Graz

Burnout Prevention for Stress

Stress is a normal part of our lives. However, persistent stress can lead to serious health problems, including burnout. Burnout is a state of emotional, physical, and mental exhaustion caused by chronic stress in the workplace or in private life.

Typical Stress Symptoms:

• Sleep disturbances

• Concentration problems

• Irritability

• Headaches

• Gastrointestinal issues

• Back pain

• Lack of motivation

 

Risk Factors for Burnout:

• High workload

• Perfectionism

• Lack of recognition

• Conflicts at work or in the private sphere

• Difficulty saying no

• Unhealthy lifestyle (e.g., lack of sleep, unhealthy diet)

 

Effective Strategies for Stress Management and Burnout Prevention

The occurrence of stress is not inherently a problem. We benefit from "positive stress," such as slight excitement before a presentation, to focus our attention, concentrate, and go on stage with fresh energy.

It becomes problematic when "negative," burdensome stress repeatedly spreads in everyday life and becomes a chronic strain. There are three levels to dealing with negative stress:

1. Managing existing stress load

2. Prevention through training

3. Understanding stress sources

 

1. Managing Existing Stress Load

If our body is under acute stress load, it requires physical and mental relief. Breathing exercises, gentle movements, as well as distraction and focus on another topic can be helpful here. A conversation with a trusted person or a hug can also provide acute relief, if desired. Which method helps best for which person can vary from person to person and from situation to situation. If we want to support someone in an acute situation, never forget: ask if help is wanted and ask for permission before we act: "Would you like a hug or may I show you a breathing exercise?"

When it comes to ourselves, we can practice noticing what is good for us in which situation. Possible exercises include, for example:

• Breathing Exercise: Hold one nostril closed, inhale deeply. Close the other nostril. Exhale slowly. Repeat this exercise until relief sets in.

• Muscle Exercise: Tense your hands tightly, hold for a few seconds, then relax. Then tense your feet tightly, hold for a few seconds, then relax. This exercise can be repeated with different body regions until relief sets in.

• 5-4-3-2-1 Exercise: Look around and name 5 objects that are brown, then name 4 objects that are green, then 3 objects that... This exercise can be repeated as often as needed and combined with one of the body exercises if necessary.

 

2. Prevention through Regular Training

In order not to stumble from acute situation to acute situation, we can prevent the occurrence of distress through regular training. This can be done, for example, through yoga, or mindfulness-based stress reduction (MBSR, mindfulness-based stress reduction) and other mindfulness courses. It is important that everyone finds the right method for themselves.

 

3. Understanding Stress Sources

When we deal with stress management, we should always keep the question in mind: "Where does my burdensome stress level come from?" Psychosocial counseling can provide preventative, sustainable, and long-term support here. Those who know themselves well know how they can successfully navigate their own lives.

Burnout prevention is an important component of psychosocial counseling. Together, we develop strategies to reduce stress, strengthen resources, and increase resilience to stress.

 

Get an appointment for a free initial consultation.