When vacation doesn’t help: where does burnout come from and how to treat it

Health Tips

Statistics: the number of burned out at work is growing

The analysis was carried out by health-tech company AIBY. Among participants who report signs of burnout, 65% have been working in the same job for more than five years. Most also noted that their emotional state worsened during the pandemic. It is understandable: disturbing news, the struggle for health, closed borders, forced isolation. The remote format of work can also negatively affect the mood of employees, as 21% of respondents assure.

Why are educated, well-earning people more likely to be diagnosed? Namely: 79% of respondents with a salary of 50-100 thousand. Almost any newfangled coach will answer this question: burnout often covers perfectionists, excellent students, people who measure life by achievements. It is they who expect the ideal result from themselves and their subordinates at work, it is they who do not know how to delegate and often devalue their merits, comparing them with those who are doing much better. In almost any article on the topic, you will read the obvious advice: in case of burnout, you need to restore the resource, start to relax. That’s just rest rest strife. And you need to clearly understand what exactly will return you to a resource state. It’s not always a vacation.

If you work from home and have small children, a family vacation at sea will not fill you up – it will only get worse. If you disappear in the office for days, then weekends in a noisy company of friends or relatives will not do you any good either. Or rather, you will not feel rested, as you were again among people. And this is just the tip of the iceberg. If we are talking about semantic burnout, then you need to remember why you chose your job, whether it meets your needs now (and it’s not just about money). It is important not to take sudden steps. When burned out, many dream of quitting their job, believing that this step will give liberation, but this is not the case.

Burnout Symptoms: Check Yourself

Emotional burnout (burnout) is a state of a person in which psychological protection is triggered in response to specific psycho-traumatic effects. In this case, psychological protection is the complete or partial exclusion of emotions. In this state, a person does not have the strength to either laugh or cry, he does not have enough vital energy to react to situations that happen to him. Check if you have the following symptoms:

  • constant fatigue, weakness, lethargy;

  • frequent headaches;

  • decreased immunity, lack of normal sleep;

  • decreased vision, pain in the back;

  • eating disorder – stress gets stuck or a piece does not fit into the throat;

  • desire to run away from everyone, to be alone with yourself;

  • avoidance of responsibility, laziness, accumulation of unfinished work;

  • resentment, accusations, irritability;

  • envy and complaints about life, the luck of others;

  • negativity and pessimism towards everything;

  • indifference to oneself and others;

  • a state of disappointment;

  • no interest in professional development, their work;

  • irascibility, bad mood.

As you can see, emotional burnout affects the psycho-emotional, physical spheres of a person, as well as his behavior in society. Therefore, it is very important to solve the problem with your condition in time. In addition to behavior and internal sensations, you will probably notice that you have become less productive at work. You take on the volume that you completed in one working day, and now you can’t cope with three. If you do not solve the problem with the emotional sphere, performance will decrease over time, and in addition to internal problems, external ones will also be added: where to get money, for example.

Who is at risk

Burnout syndrome affects:

  • perfectionists;

  • individuals who tend to feel guilty about and without;

  • touchy people;

  • medical workers – signs of CMEA begin after several years of work;

  • teachers in schools, universities;

  • service workers;

  • managers, leaders, businessmen, entrepreneurs;

  • workers of creative professions (artists, designers, actors).

Anyone who does not see the benefit of their work can also face the syndrome. It is when:

  • there is no connection between the resources spent and the result obtained;

  • goals are ambitious, and there is little time for preparation;

  • a person does not know how to regulate his emotions;

  • there is no skill to get out of difficult situations, the ability to communicate correctly.

How to deal with emotional burnout?

Various activities and physical health care help to cope with SEB.

Massage. Considering that SEB affects the human body and is manifested primarily by muscle spasm, it is important to start removing it, I advise you to start with a relaxing massage.

The habit of rest. Sometimes it takes willpower to do this. Both body and mind must rest. Try to turn off all gadgets, TV, computer 2-3 hours before bedtime. Keep track of the balance of physical and psychological stress, if you are not physically tired, then when you go to bed, you will not be able to fall asleep, being psychologically tired.

active movements. If you lead a sedentary lifestyle, you simply must start moving. These are jogging, exercising, the gym, etc. Movement and water are the best recovery after an intellectually difficult day for our body.

Full sleep. Chronic lack of sleep slows down the brain, the speed of physical reactions and reduces the ability to work. A person needs to sleep at least 6 hours a day, but for many this is not enough: 7-8 hours is the norm for an adult, and even more for a child, depending on age.

Skill to communicate. Often we ourselves fall for the hook of burnout due to the fact that we do not know how to communicate, we are not prepared for stress. This leads to emotional exhaustion. Therefore, learn to build relationships, negotiate, defend your interests. Learning proper verbal communication will help you deal with stress.

Flexibility. This is a skill that helps to adequately respond to changes in life. Our lives are constantly changing, and it is quite difficult for conservative people to accept these changes. Therefore, there is an exhaustion of emotions in the struggle for the old life.

The ability to say “no”. This skill will help you defend your personal boundaries. This must be done tactfully, without entering into conflicts. The latter also take energy.

The best exercises to overcome the burnout syndrome are elements of yoga, auto-training and trainings, where deep psychological problems are worked out.

Photo: Pexels.com

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