12 golden rules for burnout treatment

12 golden rules for burnout treatment

Recognize – don’t blame – change! There are some essential rules of conduct for self-therapy against an emerging or actual burnout syndrome. When the compulsion to prove oneself leads to inner emptiness and the feeling of not being able to get out of a stuck situation on one’s own, one speaks of a burnout syndrome. To change this pathogenic motivation, 12 golden rules of self-therapy teach those affected to see life with different eyes and to recognize their wrongdoing – without blaming themselves for it.

12 tips against burnout

dr Vinzenz Mansmann, a longtime anti-stress expert, describes 12 golden rules to prevent burnout and to be able to treat it yourself:

  1. Denial is taboo. Trust your body’s intelligence. Acknowledge the stress and compulsions that have manifested themselves physically, mentally, or emotionally.
  2. Change living conditions. If your work, relationships, situation, or person makes you unhappy, try to change the circumstances or leave if necessary.
  3. Avoid overcommitment. Identify the areas or aspects where you are most over-involved and work toward “depressurizing.”
  4. Avoid isolation. Don’t do everything alone! Make or renew close relationships with friends and people who are good for you.
  5. No more overprotectiveness. If you become accustomed to taking on other people’s problems and responsibilities, learn to politely refrain from doing so. Try to make sure you are treated with care, too.
  6. Slow down. Learn to delegate at work, at home, and with friends.
  7. Value change. Try to separate the meaningful values ​​from the temporary and fickle ones—the important from the unimportant. You save time and energy.
  8. The courage to say “no”. You lower your oversight when you stand up for yourself. This means rejecting additional demands or demands on your time or your feelings.
  9. Personal pace. Try to live a balanced life. You only have a limited amount of energy. Determine what you want and need in your life, and then try to balance work with play and relaxation.
  10. Attention body! Don’t skip meals, don’t torture yourself with strict diets, give in to your need for sleep, and keep doctor’s appointments. Pay attention to a healthy diet.
  11. You were dealing with worries and fears. Try to keep unfounded worries to a minimum. You’ll get a better handle on your situation if you spend less time brooding and more time attending to your actual needs.
  12. Keep your sense of humour. Laughter is the best antidote to burnout. Breathe in and out three times a day, and gently smile at yourself as you breathe out.


Seek professional help for burnout.

If you feel like you’re heading for burnout and don’t feel able to break the cycle on your own, don’t hesitate to seek professional help.


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