Burnout

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

“I don’t want to go to work, maybe I’m doing“the wrong thing”? Although I used to dream of such a project

I feel constant fatigue and weakness, I do not get enough sleep during the night, the days have become the same

The head "does not work", it is difficult to delve into the working moments

People around are annoying, there is no strength to explain something, sort things out; I'm thinking about dismissal / divorce, etc."

This is roughly how people who have experienced it on themselves describe the syndrome of emotional burnout (CMEA).

This emotional state occurs when a person is exposed to prolonged (or chronic) stress at work, and then there is emotional, physical and intellectual exhaustion. Now CMEA is being considered in other important spheres of people's lives, for example, the burnout of mothers of young children.

Worsening this syndrome can lead to depression, alcoholism, illness, relationship problems, and job loss.

COMECON can mature for months or even years, and during this time a person lives with depressing symptoms and endures to the limit when he can no longer cope. Therefore, it is important to be able to determine the initial stages of CMEA in oneself and to take care of oneself for recovery.

There are categories of people who are especially prone to burnout:

• these are representatives of professions of the "man-to-man" category: psychologists, medical workers, teachers, salesmen, social workers, police officers and the Ministry of Emergency Situations, managers, managers, designers, etc.

The activities of these people are associated with constant contact with people, work with a large flow of clients' feelings, assistance, exactingness and responsibility for the actions of these people is high.

• they are freelancers.

In addition to contact with people, an important factor for this category is the uncertainty and instability of working conditions: monthly income depends on the flow of customers and the ability to independently organize their activities.

• these are people prone to perfectionism and hyperresponsibility.

In their work, the interests of the organization, tough and high demands on themselves, the devaluation of their achievements and the constant desire to "do better" are in the first place.

• these are people who make others happy.

They are sincerely and enthusiastically ready to help, even if it is inconvenient and goes against their interests, for example: they work for free or for low pay, do more of their duties.

• people working in organizations with an unfavorable atmosphere: negative relations in the team, social insecurity, unsatisfactory working conditions, chaotic schedule, overwork.

The frantic pace, uncertainty, high job requirements and the need to earn money are forcing people to:

- neglect your needs (for rest, during lunch break, in a normalized working day), - to be in constant stress and tension, to block feelings and work "for wear and tear", to do everything quickly and clearly.

Such stress inevitably leads to depletion of the body and burnout begins:

At first, a person experiences euphoria, delight from work: there is a lot of hope, motivation, dreams, a desire to do the right thing. The work is "in full swing", a lot of effort and time is invested, on such an emotional upsurge other areas of life fade into the background.

↓ ↓ ↓

Then energy stores run out and fatigue occurs.

And at this stage, it is important to track your health and relax.

But! more often a person ignores and devalues his condition. We say to ourselves "Pull yourself together!"

↓ ↓ ↓

As a result, fatigue absorbs: a person does not regain strength after a night's sleep (he wakes up tired), weekends and vacations do not relieve fatigue.

The feeling that not only the body, but also the soul is tired: nothing pleases, the mood is depressed, you do not want to work and it no longer brings pleasure, irritability, anxiety arises,the future is no longer full of hopes, vacillations: from disappointment in oneself as a specialist to feeling a surge of strength and "now I will do everything", bitterness from feelings of guilt and feelings of one's own worthlessness, apathy.

↓ ↓ ↓

The quality and volume of work decreases, the work seems monotonous and uninteresting.

The physical condition suffers, diseases are possible, attentiveness worsens, memory impairments, problems with sleep.

↓ ↓ ↓

Since resistance to stress at this stage is minimal, a person has problems in relationships with others:

aggression against colleagues, clients and family members, it becomes unbearably difficult to emotionally join the life of family and friends, the use of alcohol or other substances increases, and the state of health worsens.

The desire to stop everything, thoughts of dismissal, divorce, etc. This condition may indicate the development of depression.

↓ ↓ ↓

Depression and exhaustion. Loss of the meaning of life, loss of strength. An urgent appeal to a specialist is necessary.

Having discovered the first signs of burnout, you can help yourself on your own:

1. You need a rest

Review your schedule and set aside time for rest, at least 8 hours of sleep at night, eating regularly, walking, sports, vacations.

Take responsibility for your life. Your health comes first, and only then from financial success and prosperity in other areas.

2. Ask for help and support

There are usually more difficulties with this point. Society is encouraged to "be strong"; not say that you are experiencing difficulties; solve their problems on their own without asking for help. This strategy is ineffective and a losing one.

• Discuss the situation with your supervisor, find a solution together.

• Tell your loved ones about your condition and feelings.

• Talk to people who have experienced burnout.

3. Set aside time for hobbies that bring joy, comfort, interest

4. Allow yourself to be imperfect. Say no to overwork and anything that violates your personal boundaries

Someone will have enough of these recommendations, someone a couple of consultations with a psychologist, and someone needs psychotherapy.

I want to say a few words about the category of people who are especially prone to burnout and, unfortunately, self-help does not always work.

• These are people who seem to be "at a dead end" and it seems that there is no way out - you need to work, provide for your family, raise your children, take care of your parents, there is no way to afford rest / sick leave / dismissal.

• These are people prone to workaholism, perfectionism and hyperresponsibility - people for whom the phrase "don't be perfect" is just a phrase. For whom it is difficult to say no to management and colleagues. For whom it is unacceptable to make mistakes and admit that they are tired.

In these situations, psychotherapy and a lot of support will help, because burnout and depression are the result of a life scenario that was formed in childhood and realized over the years, this is the work of internal prohibitions and stable patterns of behavior that prevent a person from being healthy and successful.

Support you ✓ take care of yourself

✓ do not tolerate!

✓ change what you don't like

✓ ask for help if you need it