Key question
How do you stay healthy even under pressure?
Pressure is part of the job: deadlines, expectations, criticism. Short-term stress can even be inspiring. What matters is keeping workload and recovery in balance. Those who look after their resources and recognise the warning signs effectively prevent exhaustion.
Learning objective: You can distinguish between stress and burnout, strengthen your resources in a targeted way, recognise warning signs early, and know where to find support.
Exertion and recovery go hand in hand.
12.1 / What strengthens us
Resources make demands manageable.
Arnold Bakker and Evangelia Demerouti's Job Demands-Resources model describes work as an interplay between demands and resources. High demands are easy to manage if there are enough resources available:
01
Scope for action
Have a say in how and when you work.
02
Support
A team that helps and listens.
03
Recognition
Appreciation for dedication and results.
04
Relaxation
Real breaks, clocking off, and holidays.
The World Health Organisation describes burnout as a consequence of chronic workplace stress that has not been successfully managed. Typical symptoms include exhaustion, mental distance from one's job, and feelings of reduced professional efficacy. Because burnout develops gradually, it is well worth nurturing your resources before you urgently need them.
You nurture resources before you need them.
12.2 / Early detection, effective action
Take signals seriously, strengthen resources.
Early warning signs can include: persistent tiredness despite sleeping, irritability, withdrawal, difficulty concentrating, the feeling of never being done, or taking less pleasure in things that used to be fun. A single sign is no cause for concern. If several persist for weeks, it is time to take action.
Resources can be purposefully strengthened: sleep, exercise, social connections, hobbies outside of work, and consciously noticing small successes.
Those who know their signals can act in good time.
12.3 / Getting support
Asking for help is a sign of strength.
Perfectionism, harsh self-criticism, or feeling that you are not actually good enough are widespread in creative professions. Pauline Clance and Suzanne Imes described the latter as the impostor phenomenon. Talking about it brings relief: with friends, colleagues, managers, or a professional.
The first points of contact are your GP, counselling services at your school or workplace, and mental health professionals. In Switzerland, Die Dargebotene Hand (The Offered Hand) is available around the clock on 143, and Pro Juventute for children and young people on 147.
Talking about it is the first step.
Exercise
My early warning system
Task: Create your personal early-warning system.
STEP 1
Write down three personal signs that tell you things are getting too much.
STEP 2
Note down an action for each signal that helps you.
STEP 3
Check your resources with the tool.
STEP 4
Share your system with a trusted person.
Results: Which resource empowers you most reliably?