2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
The terms professional and emotional burnout appeared in our lives not so long ago - about 45 years ago.
Interest in this topic was due to technological processes of the 20th century, which increased the level of stress affecting humans.
History of the issue
1974 - The term "Emotional burnout" was first introduced by the American psychiatrist G. Freudenberger, who observed his colleagues in a psychiatric hospital, he noticed that new employees after some time after work begin to appear similar: their interest in work decreases, efficiency decreases, apathy appears, sleep disturbance.
1976 - K. Maslach and S. Jackson structured the description of the manifestations of burnout and compiled a questionnaire, which is still used today.
1981 - E. Morrow coined the term "the smell of burning wiring" (professional burnout), and also defined that stress is necessary for professional burnout, which negatively affects the human body, which is much higher than its ability to overcome.
Research
The main research was carried out on medical personnel (nurses), social workers, employees of charitable organizations. There were also people of other professions, but in each of the studies the sample was several thousand people (not the smallest, but not the largest).
Two studies of interest to me:
1993 - a study of the relationship between professional burnout and a sense of fairness. The higher a person feels injustice towards him, the faster burnout sets in. Therefore, a transparent system of remuneration and motivation in organizations is one of the principles through which it is possible to reduce the rate of professional burnout.
1999 - Research on the dependence of professional burnout and work experience. The higher the pay, the slower burnout occurs, but it does occur if you do not work with other causes of burnout. Material motivation is a solution that can be applied in emergency situations, when by any means necessary to “survive” a difficult period, but after a period of stress, rest should still come, otherwise the onset of burnout will accelerate.
If you are interested in more research, I recommend Natalia Vodopyanova's book "Burnout Syndrome" or primary sources in the base of articles.
Burnout symptoms can be roughly divided into 3 groups:
(1) physical
- insomnia
- headaches
- Weight loss / gain
- weakness
- disorder of housing and communal services
- shortness of breath
- breathing disorder
- exacerbation of chronic diseases
- other appearances at the level of the body
(2) emotional
- narrowing the palette of feelings and emotions
- feeling of constant persistent fatigue
- decreased susceptibility, curiosity to the outside world
- decreased sensory sensitivity
- feeling of constant anxiety
- decreased self-confidence
- feeling of powerlessness, devastation
- callousness, heartlessness, cynicism towards others
- underestimation of one's own merits
- frequency of conflicts and conflict situations
(3) mental
- "I'm getting dumb"
- Decreased memory quality
- Reduced memory size
IMPORTANT: to share burnout and other difficulties associated with mental processes, with burnout there are not only mental signs, but also physical and emotional ones.
Two main teststhat are used to determine the level of burnout:
(1) MBI professional burnout questionnaire (Maslach, Jackson, adapted by N Vodopyanova)
(2) Diagnostics of the level of emotional burnout of Viktor Boyko
Tips to prevent / reduce burnout:
- Start with physiology (sleep, food, rest + quality !!!)
- Keep a journal to identify the most significant triggers leading to increased burnout (write down the factors that annoyed and pissed you off during the week)
- Make a plan to minimize triggers (at least for a while, for recovery), or rather ask yourself a question: what can I change in my life / my lifestyle in order not to come in a situation of burnout
- After recovery, make your own personal stress development plan.
- Remember - burnout is a process (like the process of finding a balance) - our life, our habits directly affect how much
Separate advice for those who are passionate about business: be attentive to yourself in those periods when you have drive, adrenaline, a new project, work both day and night and do not want to sleep at all, and in general everything is cool, your life is like a sports car or like a board on the crest of a wave … Recognized yourself ? At this very moment, check whether you have enough rest and time to recover, so as not to roll over to the side of the road or jump off the wave.
In conclusion, I would like to share some simple recipes by Hans Selye (the founder of the doctrine of stress), how to reduce the influence of irritating factors on a person:
- Always strive to win love, but still do not make friends with a mad dog.
- Recognize that perfection is impossible, but each type of achievement has its own pinnacle; strive for it and be content with it.
- Appreciate the joy of genuine simplicity in your lifestyle. Avoid anything ostentatious, ostentatious, or elaborate. You deserve affection and affection. Whatever life situation you face, consider first whether it is worth fighting.
- Constantly focus on the bright aspects of life and on actions that can improve your situation. Try to forget about the hopelessly disgusting and painful. Voluntary distraction is the best way to reduce stress.
- Rejoice in any achievement you make. “Nothing is more discouraging than failure; nothing is more encouraging than success. " Even after a crushing defeat, the best way to combat the depressing thought of failure is by remembering past successes.
- If you have a depressingly unpleasant task ahead of you, but it is necessary to achieve your goal, do not put it off.
- Finally, remember that there is no ready-made recipe for success that works for everyone.
It seems to me that they are very simple and deep, they make me think about my life.
Be sure to ask yourself a question at the end: what can I do right now, right today, so that in my life there is only positive stress that causes adrenaline and an increase in energy, so that there is less negative stress and burnout? 1 simple thing I can do today.
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