Emotional burnout at work: how to avoid it
If work tasks are increasingly annoying rather than inspiring, and the very thought of work makes you depressed, you should immediately start fighting the first signs of burnout.
Even those who sincerely enjoy their work, are satisfied with their earnings and relationships within the team are not immune to emotional burnout. This state takes too many internal resources, so it can not be ignored. Experts will tell you how to fight emotional burnout.
What it is
"Emotional burnout is a state of physical, emotional and mental exhaustion caused by excessive and prolonged stress. This phenomenon is increasingly common in the modern working world, where high demands and constant pressure have become the norm," explains neuropsychologist, neuraliner Marina Vinberg. She calls the following signs of emotional burnout:
- Physical exhaustion. A feeling of fatigue, which does not pass even after a full rest. Constant weakness and lack of energy can be the first signals.
- Emotional exhaustion. Increased irritability, a feeling of emptiness and loss of interest in work and hobbies.
- Cynicism and detachment. The emergence of negative thoughts about work, coworkers and clients. Alienation from the team and loss of job satisfaction.
- Decreased productivity. Difficulty concentrating, memory impairment and a decrease in overall task performance.
There are several other more specific signs:
"A person who is attentive to his or her condition can determine quite accurately that emotional burnout is approaching - the body always gives signals in advance. It can be general fatigue, low energy levels, no desire to do anything, not even to wake up in the morning. At night, insomnia is possible, and during the day headaches.
A bright signal indicating burnout is negativism: a person gives a negative assessment to almost any event. Simple tasks begin to seem very difficult or even impossible.
Suddenly there is a tendency to various doping - in the form of coffee, for example. Instead of the usual two cups a day, a person drinks 5-6 cups a day. Also food preferences shift towards fast food, fatty food, baked goods, which was not observed before", - says Alexey Yakuban, mentor, mentor of psychologists and coaches. To overcome emotional burnout, he recommends implementing just four simple but important habits in your life:
1. Establish a daily regimen.
It is necessary to go to bed at the same time and preferably early. It is better to get up early, too, even if the schedule is free, and there is an opportunity to spend in bed until noon. The most effective time for sleep - from 22.00 to 6:00. If you feel sleepy during the day, you can arrange a short siesta after lunch, literally for half an hour. This will add strength to the body.
2. Adjust the schedule of work and rest.
It is worth refusing to overwork, as well as differentiating between work and rest. For example, agree with yourself that exactly at 18:00 you will close your computer and will not go to it until morning. When a person is used to work a lot, at first these restrictions will bring discomfort, but then such a strict schedule becomes a habit.
It is important to come to the realization that work will never end, there will always be new tasks and things to do. You need to learn to leave room in your life for personal pursuits, to switch.
3. Introduce sports into your life.
This is a very fast and effective way to bring not only physical, but also emotional state in order. Sport as anything contributes to a surge of strength, energy, motivates for new accomplishments.
- walk at least one hour a day at a moderate or brisk pace
- engage in strength training. They increase the level of testosterone in the blood, which leads to greater productivity, concentration.
4. Socialize more.
If there are already the first signs of emotional burnout, communication is necessary. It will not allow you to withdraw into yourself, go into a depressive state. Every day it is desirable to allocate time to communicate with colleagues, friends, loved one, children.
Prevention
However, it is possible and necessary to fight burnout not only when it makes itself known, but also in the period when it is just beginning to manifest itself timidly with the first, barely discernible "bells". Inna Scherbakova, the founder of the project on work with the brain potential "Restart Reality", the author of practical methods and educational programs on brain biohacking, neuroengineer, PHD Doctor of Crisis Psychology, emphasizes that attention to one's condition is extremely important:
"To prevent the development of burnout, it is important to catch this condition at the initial point and take measures at the first signs of its manifestation.
First of all, it is necessary to understand what a person wants to get from his work. Many people believe that the main thing is money, others strive for career growth and realization of ambitions. But people do not always evaluate whether this or that company suits them, whether the team is good, whether colleagues can be considered like-minded and associates, whether it is pleasant to communicate with them, whether they help to grow - or whether they are engaged only in themselves. There are so many such moments, their importance is individual for each person," she says.
"If we are considering an existing job, we need to assess all the moments that can lead to burnout and work through them to prevent a critical state. To do this, it is useful to take care of yourself: try to avoid stress, sleep at least 7 - 8 hours, think positively and receive positive emotions to properly adjust the brain's work.
Recognizing the problem and realizing that it really is there and it really interferes with your life is a very significant step towards solving the problem. Marina Winberg emphasizes this when talking about ways to fight burnout that is already progressing:
"If you're already feeling the signs of burnout, it's important to take steps to recover:
Recognize the problem. Recognizing and acknowledging burnout is the first step to overcoming it.
Seek professional help. A psychologist or coach can help you understand the causes of burnout and offer effective methods for overcoming it.
Change your work routine. Try changing your work schedule to reduce your workload and give yourself more time to recover.
Find new sources of motivation. Think about what inspires and motivates you. It may be worth finding new projects or hobbies that you enjoy," she recommends.
Emotional burnout is a serious problem that many modern people face at work. Recognizing its signs, causes and ways to prevent it can help you stay healthy and productive. Take care of yourself, set boundaries, and don't be afraid to ask for support. After all, your emotional well-being is the key to success in your professional and personal life.