Burnout Syndrome: How To Stop Without Falling Out Of The Cage? 8 Practices That Will Definitely Help

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Video: Burnout Syndrome: How To Stop Without Falling Out Of The Cage? 8 Practices That Will Definitely Help

Video: Burnout Syndrome: How To Stop Without Falling Out Of The Cage? 8 Practices That Will Definitely Help
Video: Understanding Job Burnout - Dr. Christina Maslach 2024, March
Burnout Syndrome: How To Stop Without Falling Out Of The Cage? 8 Practices That Will Definitely Help
Burnout Syndrome: How To Stop Without Falling Out Of The Cage? 8 Practices That Will Definitely Help
Anonim

Sooner or later a moment comes when you find that life is rapidly passing by. I would like to stop, but you cannot, you have ambitious goals. And you keep running without giving yourself the right to rest.

You feel that you are very tired, but you continue to play a successful person, because you are really successful - outwardly, but inside there is emptiness. Of course, no one notices this emptiness, because you are a good actor.

Fatigue gives way to irritation. Everything is annoying, even that which used to bring joy. It seems to you that you are not capable of experiencing emotions. You are cynical, you have an excellent sense of humor, but the jokes are getting angrier and offend others.

And then the moment comes when the success gets boring to play. The best time is when everyone is behind. The paradox is that when everyone is lagging behind, you begin to feel that no one needs you. The inner voice says, “you didn’t have time again,” “you didn’t do everything,” “your goals are small,” “people expect more from you”.

I would like to quit, get a divorce, leave, start over, from scratch. Cast off everything that oppresses and interferes with life. And you even give up, but after a very short time everything repeats itself, and you are back on the same train.

And now even your body is screaming that it is tired: frequent illnesses, insomnia, lack of energy. You get knocked out with the flu for a whole week.

This is how a person burns out. Emotional burnout - This is the body's response to long-term exposure to occupational stress, manifested in mental, physical and psycho-emotional exhaustion.

Burnout syndrome is special because it is easy to hide. A person can work, communicate relatively normally, writing off certain moments as fatigue. Often, loved ones learn about the problem only at the third or fourth stage.

Burnout stages

Some sources highlight more stages, but in this article I will focus on four key ones.

The first stage is chronic fatigue

Unlike usual fatigue, a person "burnt out" after a rest will remain just as tired.

Work ceases to be satisfying.

There is a lack of satisfaction with their results and achievements.

High workload, lack of time.

Displacement of other areas of life, except work.

Poor concentration, inattention.

The second stage is irritability and aggression

Negative reaction to external events, incontinence.

Irritability is not noticed by the person himself, it seems to him that he is behaving normally, but the whole world is against him.

A person can easily break down on someone from the environment.

Work not only does not bring satisfaction, but causes unpleasant emotions.

Poor performance and constant anxiety.

Drowsiness and lethargy, sleep disturbance.

Deteriorating relationships with loved ones and colleagues.

The third stage is apathy

It is characterized by a loss of meaning against the background of general chronic fatigue.

A person stops responding to problems in communicating with family and / or friends, begins to act mechanically.

Apathy is often confused with the state of Zen and calmness, justifying the words "I began to look at everything philosophically," but this is not Zen.

The body turns on the energy-saving mode, turning off emotions, in an attempt to save itself.

The fourth stage is disgust

There is a feeling of inner emptiness, the "burnt out" loses himself, plunges into depression. Emotional burnout leads to the fact that a person breaks down, gets sick physically and mentally, and suicidal thoughts appear.

In the first two stages, burnout can be relatively easy to get rid of. If a person has reached the third and fourth stages, then the exit most often lasts several years, one has to resort to the help of a psychologist.

What if you find symptoms in yourself?

You need a strong-willed decision and a person's willingness to work with himself in 4 directions.

1. Change of attitudes and priorities in life:

Installations

Instead of the old "I must do everything", "I must be the best", you need to create new ones, for example:

I, my body, my mind, my emotions are the most important resource.

You won't be good for everyone.

Planning

Make it a habit to add not only work tasks to the calendar, but also rest time as a priority.

Activity analysis

It is necessary to reconsider what you spend your time on and add a new hobby to your life, removing unnecessary activity.

2. Slowing down (often forcibly) the pace of life:

Rule 15 minutes a day for yourself

Set aside 15 minutes a day - the time you should devote to yourself. Reading books, a walk, coffee in a cafe, any activity that will be just for you and in which you (at first with an effort of will) will not think about business.

Obligatory day off once a week

A day off is not the day when I go to buy groceries at the supermarket, not the day when I collect furniture - a day off is a day off. The day when you do only what you want. If you have a family, mark this common day and agree on what you and your family will do on this day and what not.

Planned vacation 2 times a year

Vacation should take place with a change of scenery, preferably in a quiet and calm place without a laptop, with a minimum of contacts on work issues.

3. Physical activity and sleep

Daily regime

It is almost impossible to overcome the burnout syndrome without restoring the daily regimen. Sleep for at least 7 hours a day, and preferably 8-9 hours.

Exercise stress

At least 1-2 times a gym or walk in the open air lasting at least one hour.

2-3 times a day, small warm-ups for 5-10 minutes at the workplace.

4. Getting support

You will be pulled back into your usual behavior. A qualitative change in life will take 3 to 9 months. Burning out, a person becomes isolated and reduces communication to a minimum. This is a normal reaction - it is important for the body to conserve the minimum energy it has. But you need to overpower yourself and tell those you trust about your condition. Even the very fact of talking can be beneficial.

Who can give support - first of all, your relatives and friends, a coach at the first and second stages, and a psychologist at the third and fourth.

But the main thing is prevention, the body needs basic things, quality food and sleep, a daily routine and one day off a week.

Sooner or later, almost everyone encounters burnout syndrome. At risk are residents of large cities, leaders, managers, people working in education and the social sphere.

If you were attracted by the article, then it is likely that you or your loved one is now at one of the listed stages. Treat your body as your most important resource. Make a note of the steps you will be taking right now.

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