You’re struggling with burnout. But what can you do to recover? In this blog you can read more about this. We also give some tips on what you can do yourself.

You sleep badly, you are easily emotional, tired, lifeless and nothing comes out of your hands. It seems like an endless spiral downward. Fortunately, there is something you can do about it. The first step is to pay attention to your energy balance. Here you often need help from a professional; adequate help prevents worse!

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Numerous therapies have been developed in the field of burnout treatment, and we have listed a few alternatives for you below:

ACT Therapy, Acceptance and Commitment Therapy: this method helps you learn to deal with obstacles in a flexible way, so you can invest more in things that are important to you. The goal of ACT is to develop personal resilience; what is valuable and what deserves your energy? And how do you learn to let go of what is holding you back?

Mindfulness: Being fully aware of routine actions. Keeping your attention in a conscious way. In this way you learn to distance yourself from problems, enjoy life more consciously and intensely and get more energy. Note: We recommend Mindfulness only in combination with guidance from a professional.
Cognitive behavioral therapy: with this method you gain insight into your own behavior and learn to modify it. The way you see the world is central to this, because it influences your actions. Together with a professional, we examine whether the way you experience the world is correct. You learn that it is not the problems that can lead to burnout, but the way you deal with them.
e-Health: In addition to the talks, you can practice online at home yourself with topics that are important to you at that time. You set the pace yourself.

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What can you do yourself?

In addition to guidance from a business psychologist, there are practical things you can do yourself. Consider the following:

Bring structure to your daily routine. Eat at set times, rest at set times, read a book on schedule and make time for a hobby. Certainly do not plan the whole day, but start small.
Keep up your social contacts. Ideally, you would like to crawl under the blanket and not see anyone, but by continuing to meet with friends/family, you will break this negative spiral. From sitting alone on the couch gloomily, you’re not going to recover
Do 1 thing at a time. We relax when we are focused on one thing at a time. Focus all your attention on one task and complete it. Only then, with sufficient energy, can you begin the next task. This prevents you from undertaking several “half” tasks, which in turn gives you peace of mind.
Avoid the trap of perfectionism. If something fails you, that’s not a problem. Enlist the help of others where necessary.
Laugh! Laughter is proven to be healthy and makes you feel good. Watch humorous programs on television or read funny books. Make extra endorphins by laughing.

Better not!

It is sometimes suggested that “mulling leave” would be good; you can spend a month at home reflecting. Chances are you’ll fall into a deep depression and recovery will take more time, sometimes up to years. It is very understandable that you mull more when you have burnout. Then create a “brooding space”; a space where you can let all your brooding thoughts run wild. Take a maximum of 30 minutes a day for this and then spend 30 on something else; reading, doing the laundry, cooking dinner. In this way you systematically reduce ‘all day brooding’.

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