How do you know that will soon burn out, and what to do

If you said that suffer from burn-out in the early 1970s, you would expect only glances. While the word was used colloquiallyBurnout: A Short Socio-Cultural History. to describe adverse effects of substance abuse (mental decline, emotional exhaustion, and so on). In the modern sense, it was first used by the German-American psychologist Herbert Freudenberger (Herbert Freudenberger).

In 1974, he worked at the clinic for addicted and homeless in New York and noticed similar symptoms in a hospital volunteer. They had a very hard work, and many were beginning to lose motivation and experience emotional exhaustion.

If at first the work brought them inner satisfaction, They are now treated him cynical and feel depressed. As a result, volunteers started to give patients faster. Freudenberger defined this condition as exhaustion caused by long-term processing, and as the title borrowed the word "burnout." The term quickly became popular.

Today, burnout - is a global phenomenon. From it suffer athletes

Burnout in Sport and Performance., YouTube-bloggersThe YouTube stars heading for burnout: 'The most fun job imaginable became deeply bleak' and entrepreneursEntrepreneurial burnout: a systematic review and research map.. The World Health Organization has recently includedInternational Classification of Diseases "Professional syndrome" emotional burnout. in its International Classification of Diseases. According to her, this "syndrome, recognize the results of chronic stress in the workplace, which has not been successfully overcome."

Emotional burnout is characterized by three symptoms: exhaustion, psychological distancing from work duties and a reduced capacity for work.

How do you know that you are close to burnout

"Predvygoraniya Symptoms are very similar to depression," - says psychotherapist Siobhan Murray (Siobhán Murray), the author of "Out of burnout» (The Burnout Solution). She advises wary if you have any bad habits. For example, if you started to use more alcohol or lean on sweets to stay on the job for the day.

Another signal - fatigue that does not go away. For example, you like to sleep, but at 10 am already starting to count down the hours until the moment when it will be possible to go to bed. Or you do not have enough forces out to walk and exercise.

It is important to understand what exactly you are facing: the approaching depression predvygoraniem or just have a heavy month for work.

"Stress is very important, and anxiety motivates us to work better - Murray says. - But when we constantly experience stress and anxiety, not let go of them, then it starts burning out. "

Let's say you're working on some big project. It is only natural to feel the adrenaline rush, when you remember about it, or do not immediately go to sleep, because the thought of it spinning in your head. But even if the end of the project feel restless and can not relax, time to think.

Another classic sign of impending burnout - a cynical attitude to their work.

Start to think that your work has no value, you avoid social obligations and easily frustrated.

"The man on the verge of burnout is feeling emotional numbness or psychological detachment, - says psychotherapist Frances Jackie Walker (Jacky Francis Walker). - And the inability to engage in normal activities in the usual way. "

About burnout also says not passing feeling that suffers quality of your work. "People often exclaim:" It is very unlike me! "," I usually do without any problems x, y and z ". But of course, that in a state of exhaustion, they can not cope with the tasks as usual "- continues Walker.

How to rectify the situation

The only way to stop the burn and get rid of it - is to eliminate what causes it. The first thing to understand why there was such a discrepancy between what you can do, and what is required of you. Sometimes it happens when people strive to be perfect. Or suffering from impostor syndromeBecause that is too much to disguise its "failure."

But sometimes a problem in the workplace. Unfair treatment, unbearable load, the lack of clear ideas about the responsibilities - all this may cause. Also, stress occurs when a person does not feel the support of the leadership, or is constantly under severe time limits.

"Also, the problem can occur if the value of the company strongly disagree with their own values ​​human. This creates tension and cause disorder in the soul, because the employee does not believe in anything, "- said Walker.

Sometimes in this case it is necessary to work to do something that brings meaning and satisfaction, and sometimes - to change jobs or even profession.

In any case, do not forget to be kind to yourself. According to Murray, the epidemic of burnout is primarily caused by the desire to catch everything that promotes contemporary culture. It is impossible to perform on a large project commitments and at the same time lead a normal social life, and thus still reach all your personal goals.

Therefore, prioritize, and do not expect the impossible from yourself. If you feel that you are about to burn out, slow down. Think about what went wrong, and change something in my life.