How to restore the emotional life, if you are working with people

What is burnout

zappingMethods for diagnostics burnout level V. IN. trippingly - a nervous exhaustion, in which a person is constantly feels tired, he falls workability, exhibit various ailments, there is a feeling of helplessness and apathy. Burnout are particularly susceptible to those who work with people: doctors, waiters, salesmen and teachers. The "burnt" do not want to respond to them with customer requests, contacts are formal and impersonal, the need to help others is a growing internal irritation and voltage.

The term "burnout" was introducedSYNDROME "emotional burnout" social workers: Theoretical analysis of the concept American scholar Herbert Freydenberger in 1974, but cases of burnout were known before: people are always tired from working with other people. For example, Vincent Veresaev at the beginning of the last century "doctor scrapbook"I described the event: village teacher from buoyant and interested to become irritable, petty, exhausted. It led to a neurologist, a doctor was cheerful and indifferent attitude to the problem and the patient as a trifle. Two cases are described here

emotional burnoutWhich manifests itself in different ways: the teacher - despair at the doctor - heartless gaiety.

The prerequisites for this syndrome are"The syndrome of mental burning personality" B. E. Eagle chronic stress, emotional overload, the daily fatigue. The voltage is amplified by the high expectations of others: when you work with people, customers expect staff attention and quality service.

What is stress and how to cope with it

Stress - a reaction to external stimuli. A person may changePsychology of stress and methods of correction mood, behavior, mood and thinking speed. For example, it becomes difficult to remember something and concentrate on the work, the person is irritated and conflicts over trifles, quickly becomes exhausted.

Stress is not any event at work, and one that is evaluated by you as a threatening health condition and reputation. For example, one waiter can get nervous because of the obsessive drunken visitor, and for another it is generally not a problem.

Stress is divided on the time of exposure to the short-term and long-term. In addition, it can develop into disease.

Short-term stress

This situational stress. For example, a visitor exuberant Naham, were detained supply, and buyers contend. The good news is that such stress helpsHans Selye. Stress without Distress to solve unusual problems to overcome obstacles, develop a strong protective response. The bad news is this goodWhat is Stress? not always and not at all, some people just numb. To cope with their feelings and adapt to stimuli, that is, to "digest" a stressful situation helps coping strategies (from the English coping - "coping"). It is a resource conflictRELATIONSHIP emotional burnout syndrome and coping Social Work burnout.

Someone stroking the cat in the back, someone knitting a scarf in a break - people find their own strategies, or are known. It can be emotional discharge, rethinking the situation, exercise, switching attention.

Here is a selection of such methods.

1. Use calming breath. His basic rule: short breath exhalation. For example, at the expense of "four or six". Doing breath, count to four, and then breathe out for a count of six. Concentrate on your breathing, but it is not necessary to delay. This technique will help to shift the focus and calm. It can be used if you are not conducted conversationAs when talking breathing can lose.
2. Make a "stupid" playlist. This is music that can be turned on in my head, and sometimes in reality, when there is a tense event. Select the tracks that will not fit in a stressful situation, make it comical. This ironic technique confronts emotional involvement in the conflict: its main task - not to "take to heart".
3. Tell unpleasant situation aloud as a story. You can record a video, sing about what is happening on any motive to complain yourself, tell your cat about what had happened in the form of a joke. It will look at the stressful situation from the outside, to rethink it.
4. Visualize barrier. Imagine what separates you from the annoying situation: a brick wall, waterfall, suit, tall tree. This method will give a sense of the vulnerability, you are separated from an unpleasant situation.
5. Make a short workout. Get over it, a simple set of exercises. Wash your face with cold water, dry your hands and rub the palm of the other one until you feel the heat, apply to cheeks, mash them 5-7 times. Then put his hand over closed eyes and easy to push for ever. Massage auricles (lobe, and an outer part of the ear). In conclusion, try standing on straight legs several times to get the fingers to the socks, and then stretch upward, standing on tiptoes. It is better to perform a warm-up after the incident: you razomnote and tense muscles from stress and give yourself a break from work.
6. Take your hands a fun experience. It helps shift the focus to work with small details, but you need to prepare in advance and to acquire necessary equipment. After a stressful event take a break for tea, Anti-coloringDesigner puzzle, embroidery.
7. Take a short walk. If possible, take a walk in the fresh air. Will warm up, change of scenery and a rest.

The most stressful situation at work with people - the conflict with the client. You can use the following coping strategies.

1. Speak calmly. During the conflict, try to speak in a measured, laying out the problem on the shelves. Do not give in to the aggressor who is trying to accelerate the pace of the conversation. Use the phrase: "Do I understand correctly that ...", "sum up". Talk calm even tone, treated with respect, do not appeal to the personality of the aggressor. Try to look or paper, or on the bridge of the nose of the speaker.
2. Insist on respectful communication. Do not let the offender himself insult and take it out on a shout. This can be done by the following phrases: "Your emotions are understandable, but let's not quarrel", "in a tone I can not continue the conversation. We are talking about the situation, not me "," We are able to communicate in writing. " Never take the words spoken in the conflict, at his own expense.
3. Take a break. If the unpleasant situation is prolonged, excommunicated to where the client can not get: a utility room, a warehouse, an office. You can use a variety of excuses: "It is necessary to check the documents," "Talk to senior change", "Just a minute, I will specify." Once in the room, do 20-30 squats sharp or wash with cold water.

Long-term stress

Pressure obligations, uncomfortable working conditions, large amounts of duties, frequent rush jobs, insufficient rest - all this long-term stress, which leads to emotional burnout. Here are ways to help in time to neutralize the effects of stress and improve your resistance.

1. Maintain a healthy lifestyle.lack of sleep irritability and hunger increases, so be aware of the importance of good nutrition and good rest. In addition, regular physical activity (yoga, jogging, swimming in the pool) - a good way to relieve stress.
2. Relax on the working communication. After a day at least try to stay a little longer in silence and alone. A short walk, a respiratory gymnastics, dancing alone - all these are good options.
3. Remove the tension. This can help bathing, self-massage of the face (pay attention to the superciliary arches, cheekbones and jaw area), muscle relaxation, which is achieved by simple physical exercises.
4. Find the good in every day. Before going to bed remember leaving the day and try to find in it something good. To look at the events of the day detached, you can ask yourself a few questions: "What color was that day?" "What are three words I would describe it?", "What kind of music would be picked up to today's events?", "What I really remember? ".
5. Eliminate background anxiety. Fear of negative customer evaluations, providing poor quality services or goods to poor (and unconscious projection of these defects on himself) permissible incompetence in operational issues, which can roughly indicate strangers - it's just a few reasons when dealing with anxiety people. Yale University professor Robert Leahy saysCure for nerves. How to stop worrying and enjoy lifeIt is necessary to separate the productive and unproductive anxiety.

Productive anxiety helps to highlight the problems that can be solved. Unproductive - includes imaginary "What if ...". Constant worry, says Leahy - a strategy of avoidance of unpleasant emotions that are more useful to live. We must admit that no one can be rational all the time, in a good mood and with the whole deal.

1. Let others take care of you. In professions where it is assumed direct contact with the people, the staff give a piece of their clients: their abilities, skills, emotional support, attention. And often there is a deficit - you have given, and in return have not received any thanks or praise. It is important to fill this deficit and to receive personal service, where specialists take care of you. You can go for a massage, manicure, relax in the tea ceremony with the wizard, go to your favorite coffeehouse.
2. Maintain emotional balance. With the accumulation of negative mass using the technique of "loading-unloading". First comes the emotional release, "unloading" of negative emotions (race karts, shooting at a shooting range, the descent from the highest hills of an aquapark, a cry in the open field - whatever suits you). And then - "download" positive (travel, hiking to a concert of your favorite band or theater).

Stress, which develops into a disease

Hassle at work leads to a decrease in vitality and ailments. The most common of them - this is sleep disorders, headaches, digestive disorders, problems with blood pressure.

The teacher there are frequent at the end of the school year migraineShe accuses each class: "The head is splitting from you" - but postpones visit to the doctor. In the evening, after checking notebooks, she could not sleep for a long time and eventually takes a sedative, which she was advised colleagues.

Another example - the realtor, who, even after hours anywhere mereschatsya customers. With home he Duty polite and work things do not go out of my head. For many years, he drinks in the evenings to relax and fall asleep. This is not a unique situation: there is a common practice of uncontrolled receiving sedatives and alcohol.

Do not drown in alcohol problems

When you work with people you have to be sober: otherwise you will not timely and adequately respond to emergencies, while routine work will be difficult to concentrate. Alcohol is depressants group - it suppressesAlcoholism and its effects on the central nervous system nervous system activity. A small amount at first cause another effect: uninhibited, confident, excited. But then come the fatigue and drowsiness. In addition, frequent stress relief with the help of alcohol may lead to physical and psychological dependence on it.

With careful use sedatives

Tincture of Leonurus, valerian, peony, herbal teas with different combinations of lavender, chamomile and mint - it is often advised to take to calm down. However, always follow the instructions and make sure that you do not have individual intolerance.

In addition, people can over the years to take sedatives uncontrolled homeopathic medicines, the effectiveness of which, according to recent studiesA systematic review of systematic reviews of homeopathyIt is not higher than that of placebo.

Harmful reception of psychotropic drugs and antidepressantsSelected on the recommendations of friends, without a prescription. Remember, "Maschke also helped" - is not an argument.

To increase resistance to stress, you can take special vitamin complexes containing magnesium. neuroscientists believeHow to improve the state of health of patients with arterial hypertensionThat magnesium strengthens the nervous system.

Seek medical advice

It should see a doctor if you regularly fail to cope with short-term stress, the effects of long-term stress impact on health, there are noticeable psychological problems (eg, panic attacks situational stuttering, nagging anxiety) sleep disturbances. Depending on the situation, you can help a psychologist, therapist, neurologist, endocrinologist.

How to rejuvenate

In order to restore the emotional resources needed complete rest and goals, interests, which do not belong to the working affairs.

1. Line up the border. There are doctors who are on vacation all say they are engineers, so that they do not twitched with requests to make a diagnosis. This is not an anecdote, and privacy protection strategy. Frequent provision of free services to friends and acquaintances, communication with customers on the mobile out of hours, mixing personal and business contacts, many conversations with loved ones on the work - all the work invasion of privacy a life. Protect privacy in which you are not an expert or leader, but just a man.
2. Occupy important for you business. Find strength in the fact that a truly valuable to you and spend time with loved ones. It gives meaning to life, and the inevitable operational conflicts and troubles seem to have no such material.
3. Find a hobby. This is a real outlet! Hobbies & Interests reduce the value of problems at work.
4. Changing environment. Traveling is filled with positive emotions, allow a change of scenery and a break from routine. This is a good way to relax.
5. Arrange the days of silence. Take a break from other people: their presence, the votes of requests, as well as from their own responsibilities to restrain emotions and look better. Such charging is particularly needed introverts. Spend a weekend when you do not need to do anything. The refrigerator has food and care at home can wait. Do only what you want, at a minimum by interacting with the outside world.

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Remember to work with people - it is a constant emotional exchange, so you need to have a supply of positive emotions and not let it run out. This is possible if you will live a full life and to neutralize the effects of stress. Take care of yourself and make the world a better place.