Emotional burnout at work: 4 steps to recuperation

Как предотвратить и преодолеть эмоциональное выгорание на работе

Psychologists are sounding the alarm: burnout at work has become a new epidemic of the 21st century. More and more people complain that they suffer from severe physical and emotional fatigue, can concentrate on tasks. This feeling does not pass for weeks, but and and for months, it affects productivity and work results. You need to do more and better, but the person can't cope. Hence stress, self-abasement, psychosomatic illnesses. What to do with emotional burnout?

Burnout at work — serious psychological exhaustion

The concept of professional burnout (it is also called SEV — burnout syndrome) appeared in the mid 70s of the last century. It was introduced by Herbert Freudenberger, a famous American psychologist. He noticed that more and more often successful people began to contact him, who confessed to disgust for their work.

Complaints from Freudenberger's clients were about the same:

it's hard to wake up;
no strength to work;
had trouble concentrating
it is difficult to do important things;
professional cynicism and indifference or manic obsession with work are manifested;
it is impossible to change anything by willpower.

Freudenberger identified these as symptoms of burnout at work, began to study the problem, and in 1980 published the book "Burnout: The High Cost of High Achievement". It quickly became a bestseller because it dealt with a syndrome common among many successful businessmen. One thing is bad: the book described, but practically helped solve the problem.

Today, professional burnout has spread even more widely. The symptoms are complained of by many people who once passionately loved their work. Especially many among them are doctors, teachers, policemen, social workers. They are exhausted and stop being sensitive to the people they are supposed to be helping.

Notice these symptoms — time to sound the alarm

Psychological burnout at work is fraught with serious consequences. This is not just chronic fatigue, but a problem that undermines health and really shortens life. Every day, overcoming oneself, a person depletes a vital resource. He shows signs of aging early, "out of the blue" bad habits and addictions arise.

It's time to get serious about yourself if chronic fatigue and stress led to:

hair loss or graying;
tooth loss;
reducing visual acuity;
concentration problems, forgetfulness;
wrinkles, bags, bruises under the eyes;
increased anxiety, irritation, dissatisfaction with life;
decreased libido;
Insomnia or constant sleepiness;
eating disorders (lack of appetite or overeating);
desire to drink;
frequent complaints about life.

Don't think it's — just signs of old age. Look in your passport. Remember, age itself does not lead to illness: there are many cheerful older people who are actively working, caring for families and enjoying life. And when the last time you enjoyed your life?

If you suddenly get sick often, you get sick of work and duties, and old age is much closer than you expected, this is a burnout syndrome. Its consequences accumulate over the years and really terrible.

4 steps to restoring strength and health

The bad news: no matter how much exploring the problem psychologists and psychiatrists, but things and are now there. There are no systemic working methods that would help to return to a full life. Each person has to individually select their own ways of dealing with emotional exhaustion syndrome.

Good news: there are practices that improve the situation. If you try them and choose suitable methods for yourself, the joy of life, health and youth will return. It's possible. We offer a 4-step step-by-step methodology. Pay attention to her.

Step 1. Full sleep — basis of active life

Rest — it's an art and you have to learn it. To begin with, clearly determine the time of sleep. The best option — 21.30-23.00. Already 2-3 hours before sleep, turn off the TV, computer and put away gadgets. No news, no bullshit, no negativity. Better stay with family, play with children. If you can’t fall asleep, be sure to walk in the evening for at least 20 minutes, and an hour is better. Learn techniques to fall asleep quickly and try your favorite.

Important! After sleep, drink a glass of water, otherwise you will feel lethargic and drowsy for a long time.

Step 2. Normalization of the digestive system

Your sleep and activity are largely dependent on nutrition. Make sure that the amount of fat and fast carbohydrates decreases in favor of fiber. High-quality bread, cereals, vegetables and fruits normalize digestion, relieve constipation. Choose the foods you like and plan your diet. Don't overeat, but and don't starve.

Step 3. Physical activity for the joy of the body

You need to move not just more, but times more. This is not possible until normalize your sleep and nutrition. Chronic fatigue, stress and tension cause apathy, so it’s impossible to force yourself. But when you sleep, think about what activity will bring you pleasure, and not overwork.

Of course, it would be nice to run 10 km every morning. But it is far from everyone and and not necessary. Do what gives you joy. It can be yoga, pilates, aerobics, fitness, body flex, dancing. The choice is huge.

Step 4. Relax — proper nourishment for the soul

Learn meditation, breathing exercises, self-hypnosis or auto-training. If you believe in God, just pray. What you need is any practice that relieves tension, brings relief, and gives you a sense of trust in the world. Only in this way you get rid of increased anxiety.

Choose a technique that is close to your soul and practice regularly. Also try to go to art exhibitions, watch high-quality motivational films, read classical literature. Don't forget about the healing power of art.

At a Glance: Fighting Burnout

Remember, constant fatigue, irritability, unwillingness to live and work — This not normal. Next step — signs of early aging, joint diseases, heart attacks, strokes. Take care of yourself: