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Senior Coach
Enthusiastic, honest, analytical, and results-oriented.
Enthusiastic, honest, analytical, and results-oriented.
The Definition and Symptoms of Burnout
Burnout is often described as a state of chronic physical and emotional exhaustion, usually caused by prolonged, excessive stress, particularly in the workplace. It is important to understand that burnout does not occur overnight but develops gradually over an extended period of constant pressure and overload. A typical set of symptoms is usually present, resulting from a combination of tension, fatigue, and difficulty making decisions. These symptoms can manifest in different ways, but there is always a noticeable decline in vitality. This often affects relationships with others, performance at work, financial stability, and functioning at home.
Self-Exploitation
Burnout occurs after prolonged overload during which you have deprived yourself for too long. Scientists often refer to this condition as self-exploitation. Self-exploitation is behavior in which someone continually exhausts themselves to the point that the body no longer gets recovery periods, leading to severe physical manifestations of stress. When stress is experienced over a long period, there is insufficient time for recovery, and the strain on the body becomes too great due to the constant buildup of the hormones cortisol and adrenaline. This explains why this form of overload causes physical complaints.
What Is a Burnout Coach?
A burnout coach is a specially trained professional who helps people struggling with the severe symptoms of burnout, such as fatigue, lack of motivation, anxiety, and depression. This coach provides strategies and techniques to manage stress, set priorities, and restore work-life balance. This way, you regain control of your life and can return your daily functioning to its former level. GORTcoaching offers effective stress management techniques, support in improving work-life balance, and guidance in achieving personal goals. In addition, we also provide an aftercare program to prevent burnout from returning.
BURNOUT COACHING
Burnout develops after prolonged overload. This overload may occur in the workplace but can also stem from difficult personal situations or major life events.
GORTcoaching specializes in burnout coaching and coaching for stress and exhaustion. We also offer an aftercare program to prevent burnout from returning.
DO YOU RECOGNIZE THESE QUESTIONS?
A good burnout coach specializes in answering questions such as:
- How can I better set my boundaries?
- How can I start making decisions again?
- How can I restore my energy levels?
- How can I recognize (the symptoms of) burnout?
- Where do I start in regaining control over my daily activities?
- What kind of work should I pursue to prevent a future burnout?
Are You Wondering If You Have Burnout? Try This Test!
If you suspect that you are overworked or overstressed, this test can give you an indication. Burnout symptoms may be present if the following three criteria are met:
- You experience at least three of the following symptoms: exhaustion, disturbed or restless sleep, irritability, inability to tolerate noise or crowds, emotional instability, excessive worrying, feeling rushed, concentration problems, and/or forgetfulness.
- You experience feelings of loss of control and/or helplessness. You feel less capable of coping with stressful situations.
- You experience limitations in your professional and/or social functioning.
The Role of the Work Environment in the Development of Burnout
The work environment plays a crucial role in the development of burnout. Factors such as high workload, long working hours, poor relationships with colleagues or supervisors, and a lack of control over one’s work can contribute to chronic stress, which can eventually lead to burnout.
The Difference Between Stress and Burnout
Stress and burnout are two terms that are often used interchangeably, but they are fundamentally different experiences. Although both are caused by prolonged pressure or tension, there are key differences. It is essential to understand the differences between stress and burnout for early diagnosis and effective treatment.
Stress
Stress is characterized by an overactive state. Under stress, people often feel rushed and pressured, as if there are never enough hours in a day. This can lead to physical symptoms such as high blood pressure, heart palpitations, headaches, or insomnia. Fortunately, stress generally disappears once the cause of the stress is removed or when sufficient relaxation is possible.
Burnout
Burnout, on the other hand, is characterized by feelings of emptiness, a lack of motivation, and a sense of emotional exhaustion. People experiencing burnout often feel as though they have nothing left to give, even when they rest or sleep. Unlike stress, burnout is a signal of a deeper, more fundamental problem, often related to work, which does not simply go away with rest or relaxation.
Burnout Versus Depression: Overlapping and Unique Characteristics
Both burnout and depression are serious conditions that have a major impact on a person. However, there are important differences between burnout and depression. Because of the many overlapping symptoms, they can sometimes be difficult to distinguish. Think of fatigue, reduced interest in activities, concentration problems, and sleep disturbances.
The Origin
One key difference between burnout and depression lies in their origin. Burnout is usually work-related and is characterized by extreme exhaustion as a result of prolonged exposure to high stress levels. Depression, on the other hand, is a mood disorder that can affect all aspects of a person’s life and is not necessarily linked to work stress. While work-related stress can be a contributing factor, depression can also result from a combination of genetic, biological, environmental, and psychological factors.
The Feelings Are Often Different
Another important distinction is that depression is usually accompanied by feelings of hopelessness, intense sadness, and in some cases even suicidal thoughts. In burnout, however, feelings of exhaustion and cynicism toward work are most prominent.
Recognition Is Essential
Recognizing the unique and overlapping characteristics of these two conditions is essential for an accurate diagnosis and effective treatment. It is always important to seek help if you experience signs of burnout or depression.
Burnout Among Young People and Students: A Growing Problem
Burnout is often seen as an issue that mainly affects adults in the workplace, but research shows that young people and students are increasingly facing burnout as well. There is growing pressure on this group to perform, both in school and in their social lives.
Increased Workload, Social Pressure, and Exposure to Social Media
Young people experience stress and pressure from multiple sources: the academic demand to achieve high grades, the social pressure to “fit in,” and the personal pressure of making decisions about their future. Combined with the constant exposure to social media which often creates unrealistic expectations this can form a perfect storm for the development of burnout. For students, the transition to higher education also plays a role. This period often comes with a heavier workload, more responsibility, and less structured support than they were used to in secondary school.
Attention to burnout is crucial, even for internationals
It is crucial to pay attention to this growing problem. International employees and students often face unique challenges, such as adapting to a new culture, language barriers, social isolation, and high performance expectations in both academic and professional settings. These factors can significantly increase the risk of burnout.
Organizations, universities, and health professionals must be aware of the signs of burnout among internationals and provide the necessary support and resources to address it. The importance of preventive measures, such as stress management, cultural adaptation support, and resilience training, cannot be overstated.
The effect of burnout on physical health
While burnout is often associated with mental and emotional symptoms, the physical consequences can be just as damaging, yet they are often overlooked. Chronic stress, such as in burnout, negatively impacts virtually all bodily systems. It's important that physical symptoms are recognized as part of burnout. A holistic approach to treatment and recovery, addressing both mental and physical symptoms, is crucial.
The effect of burnout on physical health can lead to immune system exhaustion, making people more susceptible to infections and diseases. Reduced immunity can also slow down the recovery process, meaning even minor illnesses take longer than usual.
Burnout also increases the risk of cardiovascular disease. Chronic stress leads to increased heart rate and blood pressure, which can lead to long-term heart disease.
Digestive problems, such as stomach pain, loss of appetite, or indigestion, may also occur. Prolonged stress can also lead to changes in eating and sleeping patterns, resulting in weight changes and sleep disorders.
The Effect of Burnout on Family and Relationships
Burnout also has a significant impact on your family members and relationships. This is because the symptoms of burnout, such as exhaustion, irritability, and emotional distance, affect interactions with loved ones.
Others May Struggle with Your Burnout Too
Family members and partners may struggle with the changes in behavior and mood of the person experiencing burnout. For example, they may feel ignored or neglected when the person withdraws from social activities or becomes less involved in family life. Children, in particular, may find it difficult to understand why their parent has less energy or seems less patient.
What Does a Burnout Coaching Program Look Like at GORTcoaching?
Step 1: Orientation Session
A burnout requires more than just rest: it requires insight, direction, and recovery. At GORTcoaching, we guide you step by step through a personalized program tailored to your situation.
During a free introductory meeting, you and the coach will discuss:
- Your symptoms and recovery goals
- What you want to get out of the program
- Which approach suits you best
If there is a good connection, you start with a program that truly fits you.
Step 2: The Coaching Program
In the sessions, you work together on restoring your energy, learning to recognize boundaries, and building resilience. You will receive practical exercises, moments of reflection, and support that you can apply right away.
Step 3: Techniques That Work
Our coaches use proven methods such as:
- ACT (Acceptance and Commitment Therapy)
- Mindfulness
- Solution-Focused Coaching
- Motivational Interviewing
- NLP and RET
Everything is tailored to your pace and goals.
Step 4: Completion and Reflection
At the end of the program, you look back together: what have you achieved, what do you want to maintain, and how will you safeguard your recovery? If needed, we schedule a follow-up to continue supporting your development.
Corporate Program
Is the coaching program arranged through your workplace? In that case, we usually begin with a three-way conversation between you, the coach, and your manager. This ensures that the goals are clear for everyone and aligned with the work context.
What Will You Gain?
- More energy and peace of mind
- Insight into your boundaries
- Conscious choices in work and life
- Better control over stress and improved recovery capacity
Getting Started with Your Burnout Coach
Identifying Stressors
One of the first methods a burnout coach uses is helping to identify stressors. This may involve looking at the work environment, personal relationships, lifestyle choices, and even internal beliefs that contribute to high stress levels.
Stress Reduction
Burnout coaches teach you how to apply coping mechanisms and relaxation techniques. These may include breathing exercises, mindfulness, yoga, and other forms of physical activity—all of which can help reduce stress.
Preventing Overload
Burnout coaches also teach you how to manage your time and energy more effectively in order to prevent overload. This includes setting boundaries and priorities, as well as developing a healthier relationship with work.
Emotional Support
Not to be overlooked: emotional support. This is an important aspect of burnout coaching. The coach provides a safe space to share feelings and experiences and helps you build resilience and self-confidence. Burnout coaching makes a powerful contribution to the recovery process and can help you lead a healthier, more balanced life.
Diet and lifestyle changes to prevent and treat burnout
Nutrition and lifestyle play a crucial role in preventing and treating burnout. A healthy, balanced diet can help regulate energy levels, improve sleep, and strengthen the immune system, all of which are important in recovering from burnout. It's also important to eat foods rich in vitamins, minerals, and antioxidants, such as vegetables, fruits, whole grains, and lean proteins. Reducing your intake of processed foods, sugar, and caffeine can also help manage burnout symptoms.
Exercise also plays an important role. Regular physical activity, especially activities you enjoy, helps reduce stress and improve mood. It’s important to choose an activity that suits you and that you enjoy, so it can become part of your routine.
Good sleep hygiene is also essential. Try to get enough sleep every night and create a quiet, dark, and comfortable sleeping environment.
Don’t forget the importance of relaxation and self-care. Activities like meditation, deep breathing, yoga, or simply spending time in nature can help reduce stress and promote a sense of well-being. It’s important to make time for yourself and do things that bring you joy and peace.
The Process of Returning to Work After Burnout: Strategies and Challenges
Returning to work after a burnout can be challenging, but with the right strategies and support it can be a rewarding and successful process. It starts with a gradual approach, where working hours and responsibilities are increased step by step. Communication with employers and colleagues is crucial for setting boundaries and creating realistic expectations. It is also important to apply the stress management techniques you’ve learned and maintain a balance between work and personal life. Challenges may arise, such as fear of relapse or difficulties in resuming tasks. This is where the ongoing support of a burnout coach from GORTcoaching plays an indispensable role.
The Importance of Mindfulness and Meditation in Burnout Prevention and Recovery
The importance of mindfulness and meditation in the prevention and treatment of burnout cannot be overstated. These practices have the unique ability to help you focus on the present, reduce stress, and promote a healthy attitude toward both work and life.
Mindfulness is a state of active, open attention to the present moment. When you are mindful, you observe your thoughts and feelings from a distance, without judging them as good or bad. This can help break patterns of overthinking, which can be a major source of stress.
Meditation
Meditation, a practice closely related to mindfulness, can also be an important tool. Studies have shown that meditation can lower heart rate and blood pressure, reduce stress hormones, and strengthen the immune system. Incorporating mindfulness and meditation into your daily routine can also improve your ability to cope with work-related stress. It can help you take a step back, assess situations more objectively, and make better decisions.
Do You Have Any Questions?
Hello, I am Cheryl, Coaching Advisor at GORTcoaching. I can assist you in selecting the right life coach and can schedule your free orientation session by phone.
☏ +3188 170 1500
I would be happy to assist you!