Laut Statista waren im Jahr 2019 5,9 von 1.000 Krankenkassen-Mitgliedern aufgrund eines Burnouts arbeitsunfähig. Rechnet man dies auf alle gesetzlich Versicherten in Deutschland um, kommt man für jedes Jahr auf 185.000 Burnout-Betroffene.
Die Untersuchung ergab auch eine Erhöhung der durchschnittlichen Krankheitstage aufgrund eines Burnouts. Während bspw. im Jahr 2005 nur 13,9 Tage Arbeitsunfähigkeit von 1.000 Mitgliedern auf die Burnout-Diagnose entfielen, waren es im Jahr 2019 129,9 Krankheitstage.
Was genau ist Burnout?
Unter Burnout versteht man einen Zustand der emotionalen und körperlichen Erschöpfung. Im Katalog der internationalen Klassifikation für Krankheits-Diagnosen wird Burnout als „Probleme mit Bezug auf Schwierigkeiten bei der Lebensbewältigung“ beschrieben.
Burnout ist demnach keine eigenständige psychische Erkrankung, sondern vielmehr eine arbeitsbezogene Anforderung, die zu Stresssymptomen (z. B. Schlafstörungen, Alpträume, erhöhter Blutdruck, Herzklopfen, Übelkeit, sexuelle Probleme, starke Gewichtszunahme oder -abnahme, verstärkter Nikotin-, Alkohol- oder Koffein-Konsum) und dem Gefühl der Überforderung führen. Weitere Burnout-Symptome können Gefühl der Ohnmacht und Hilflosigkeit, Gefühl innerer Leere, bröckelndes Selbstwertgefühl, Pessimismus, Angstzustände oder Niedergeschlagenheit sein.
Zumeist werden diese Warnsignale nicht frühzeitig erkannt, sodass sie über Wochen und Monate bestehen bleiben und verheerende Auswirkungen auf die eigene Leistungsfähigkeit haben (z. B. schwindende Kreativität; Unfähigkeit, komplexe Aufgaben zu bewältigen; Probleme, Entscheidungen zu fällen).
Der Energiemangel hat dann auch zur Folge, dass Betroffene auf alles zunehmend zunehmend gleichgültig reagieren, sich oft gelangweilt fühlen, sich von Freunden und Familie zurückziehen und schließlich einsam werden.
In der letzten Burnout-Phase erhöht sich das Gefühl der Hilflosigkeit und wird zur generellen Hoffnungslosigkeit. Alles scheint in dieser Phase sinnlos zu sein und der Betroffene weiß dann mit seinem Leben nichts mehr anzufangen. Zudem fällt es ihm dann auch aufgrund seiner erhöhten Gleichgültigkeit schwer, Freude an irgendetwas zu finden und versinkt dann schließlich in einer schweren Burnout-Depression.
Letzten Endes ist die Entstehung des Burnouts eine Frage der Belastbarkeit, denn jeder Mensch reagiert anders auf Belastungen. Es gibt Menschen, die schon mäßigem Druck kaum standhalten können und es bereits nur wenig Druck ausreicht, um den Burnout-Teufelskreis in Gang zu setzen.
Dagegen kommen Andere selbst mit sehr starken Belastungen im Alltag gut zurecht. Allerdings gibt es aber auch Situationen, die für jeden Menschen so belastend sind, dass es nur die Wenigsten schaffen, sie ohne einen Burnout zu überstehen. Daher sind offensichtlich auch sehr widerstandsfähige Menschen nicht vor Burnout geschützt. Im Folgenden habe ich dir die besten Methoden und Strategien aufgelistet, mit denen du es schaffst, Burnout erst gar nicht entstehen zu lassen.
Prävention von Burnout
Eigene Bedürfnisse wahrnehmen: Versuche, deine eigenen Wünsche und Bedürfnisse wahrzunehmen, statt dich für die Träume deiner Chefs abzurackern. Was ist dir wirklich wichtig? Bist du wirklich glücklich und zufrieden mit deinem Leben oder lebst du nur für andere?
Entspannungstechniken: Da Stress ein Burnout-Treiber ist, ist es empfehlenswert aktiv dagegen zu steuern! Entspannungstechniken wie autogenes Training oder progressive Muskelentspannung sind da sehr hilfreich.
Soziale Kontakte aufrechterhalten: Soziale Kontakte sind eines der wichtigsten Faktoren bei der Burnout-Prävention. Der Kontakt mit Nahestehenden bietet dem Menschen nämlich die notwendige Balance zum Arbeitsleben. Stelle dir daher auch die Frage, ob du überhaupt noch Zeit für deine Geliebten, Freunde und Familie hast oder nur ständig von der Arbeit nach Hause einsam dahinvegetierst.
Klare Lebensziele definieren: Finde heraus, welche Ziele dir im Leben wirklich wichtig sind und setze deine Energie gezielt ein. Versuche dich auch von irgendwelchen Vorstellungen zu distanzieren, die dir von anderen Menschen wie z. B. Vater oder Mutter eingeimpft wurden. Nur auf diese Art und Weise ist es möglich, dich vor kräftezehrenden Vorhaben und Projekten zu schützen, die dich letztlich nicht zufrieden stellen.
Von Perfektionismus distanzieren: Menschen, die für Burnout anfällig sind, haben des Öfteren sehr hoch gesteckte Ziele und wollen alles perfekt und allen recht machen. Aus diesem Grund werden sie auch sehr schnell in die Überforderung hingedrängt. Man sollte daher stets immer im Hinterkopf behalten, dass Niemand perfekt ist und Fehler zum Leben gehören!
Gesunde Lebensweise: Der Grundbaustein der Burnout-Prävention ist eine gesunde Lebensweise. Denn ohne eine ausgewogene Ernährung und ausreichenden Schlaf, schafft es kein Mensch, sich vor Burnout zu schützen. Vor allem aber regelmäßiger Sport und viel Bewegung helfen beim Stressabbau. Versuche daher den Konsum von Aufputschmitteln wie z. B. Nikotin und Koffein oder von Genussmitteln wie z. B. Alkohol und Zucker einzuschränken. Das wird dir dabei helfen, dich fitter zu fühlen und nicht über deine persönlichen Grenzen hinaus zu leben.
Mein Fazit:
Konzentriere dich mehr auf dich selbst und auf deine eigenen Träume, Wünsche und Ziele, statt ständig einem Plan zu folgen, mit dem du nur die Träume deiner Vorgesetzten und anderen Menschen zu erfüllen versuchst und dich selbst komplett vernachlässigst. Versuche dir ein Leben aufzubauen, in welchem du die tägliche 8 Stunden Arbeit für deine Träume und Ziele verrichtest, statt 8 Stunden für irgendjemanden dein Leben lang zu schuften, jeden Tag ausgepowert nach zu kommen und nie Zeit für dich und deine Geliebten zu haben. Denn es gibt nichts, was einen Menschen mehr glücklich macht, als die Selbstverwirklichung. Vor allem dann, wenn du deine Lieblingstätigkeit auch gut monetarisieren kannst. Und in der heutigen Zeit ist das dank der Digitalisierung wirklich nicht schwer. Wenn du mehr darüber erfahren möchtest, wie du dir dein eigenes Online Business aufbauen und monetarisieren kannst, dann schicke uns einfach eine Mail mit dem Betreff „Online Business Aufbau & Monetarisierung“. Wir freuen uns auf dich!
#burnout #burnoutprävention #burnout-symptome #schwindendeleistungsfähigkeit #autogenestraining #progressivemuskelentspannung
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