How to deal with burnout when work is exhausting
A Life / / December 19, 2019
Identify symptoms
Burnout has become a serious problem of our time. Millions of people with horror think of Sunday evening, and on the way to work on Monday morning feel unwell. When present, how long endure until Friday, it becomes even worse. All this is characteristic of burnout - emotional condition, physical and mental exhaustion.
You do not have anything forces, increasing the feeling of helplessness, hopelessness, irritation. And in the end, it begins to seem that the internal resources do no more. Naturally, neither of which productivity in such a state can not be considered.
If you are mentally or emotionally hard work and you do not consciously come to their decisions and habits, you burn virtually guaranteed.
according to the definitionInternational Classification of Diseases "Professional syndrome" emotional burnout WHO, "burnout - a syndrome recognized by the result of chronic stress in the workplace, which has not been successfully overcome." It applies to other aspects of life and manifests itself as follows:
- You feel emaciated, have you no matter what forces are not present. There may be problems with sleep, as well as symptoms similar to the flu.
- you have difficulty concentrate. It seems that the brain shuts down and plunged into the fog, which can last up to several hours.
- You are angry and unhappy. And all too often criticize yourself.
- You are too tired glare and noise abundance. Supermarkets and similar start to put pressure on you.
- You are no longer happy that you loved before. And you can not do anything about it.
Find out more😔
- What is a burnout at work and how to fight it
Determine the cause
psychologists distinguish Coping with Stress and Types of Burnout: Explanatory Power of Different Coping Strategies Three subtypes of burnout: due to overload, lack of development and indifference. For each of them needs its own approach.
- Overload. This subtype is prevalent among those who fanatically works until the end, despite the fatigue. Most often, these people are trying to cope with burnout, releasing steam and complaining about the boss or the organization of work. However, this does not help, but only increases stress.
- Lack of development. It occurs in people who have to work there is no opportunity to reach their potential. To cope with stress, they distance themselves from the work, and it is discouraged and cynical attitude to the problems.
- Indifference. This subtype of burnout occurs when a person surrenders in response to chronic stress or lack of reward. He feels that he has no control over the situation, and begins to feel indifferent. As a result, it lacks the motivation to overcome obstacles on the path to the goal, even if he wants to achieve it.
Any burn - it's like leaky pipe from which drips months or even years. However, at some point it will burst and the water will fill all around. Therefore it is important to notice the symptoms and find the right "treatment".
Take note👇
- 30 tips to help you recover from burnout
Protect yourself from stress
If the work you are feeling overwhelmed, put care of themselves in the first place. Remember that the brain needs to rest in order to effectively perform what you need from it.
- Restore physical and emotional strength. For this Naladte sleep, eat well, move more and communicate with people. Try to meditate and take notes in a diary, to spend more time outdoors. Just remember that rest and relaxation easier condition, but do not eliminate the problem. If you every day an enormous amount of work, they will not be saved.
- Try to reduce the amount of duties. Talk about excessive load with the boss. Automate or delegate some tasks. Keep track of what it is you are wasting time, after which remains totally exhausted. Then think about how to deal with such smaller tasks or to communicate with people that cause stress and a bad mood.
- Change the approach to the work. Stop telling yourself that you can do everything, if you linger or make more efforts. As soon felt too tired, switch to something else, to recharge.
If the burn is caused by the fact that you do not have enough opportunities to develop, find something that will help you reveal.
- Talk to the manager. Perhaps you need creative tasks, more responsibility or position in another department.
- If your work does not have such a chance, get some passion. And start to engage them in their spare time. Think about what you would like. Maybe play a musical instrument, draw, write, or engage in some unusual sport. Let it be something that fills you with joy, and your life with meaning.
- Do not neglect your hobbies. When they found that energizes, make it a regular part of life. If the burn is caused by cooling of the work, it is especially important. In this state, usually up to what is not the case, as a hobby or project just to help restore the fuse. From this change, and attitude to work.
If you are burned out because of the indifference and lack of control, start the restoration with small steps.
- Perform simple tasks. To cope with them, you feel a surge again motivation.
- Make a list of what is to stop doing. Focus on the main challenges that will move you to your destination.
- Do not take on too many commitments. Set your own boundaries and often say "no." All it will return to you a sense of control.
see also🧐
- Why fatigue and emotional burnout have become a part of our lives
- Why ignoring stress is hazardous to health
- How to cope with the emotional burnout and return love for life