How not to burn out at work and in life
Productivity / / December 23, 2019
This picture we see all the time: while the person is young, he exudes optimism, self-confidence and the desire to change the world. But after a certain period of time, and we see before us is dead tired, cranky, passive person who dreams only of the fact that the working day ended quickly. Burned people!
On the other hand, sometimes there are exceptions, when a man, even in the elderly infects all his energy, generates new ideas and plans. Why is it possible to be out of reach of the majority? Answer - burnout.
If we approach the issue superficially, the solution to this problem lies on the surface - just less tired and take breaks at work. However, not all so simple.
In a normal workflow should always be present two related stages: stress, when we working directly, and consolidation - a kind of pause, step back, rest and reflection results.
If you get stuck only in the first stage, if your DC voltage is not replaced by periods of consolidation, then you are on the road to burnout.
Robert Fritz
What is burnout and what causes it?
Burnout - it is not just an emotional problem. Merriam-Webster Dictionary defines burnout as:
Depletion of physical or emotional strength and motivation usually as a result of prolonged stress or frustration.
Burnout usually happens for one of two reasons:
- Lack of rest for recovery (fatigue).
- Lack of motivation and reward.
In recent years, recreation has gained a bad reputation. "Work, work day and night, you can rest in the other world" - we are told on all sides. Nevertheless, work and leisure are two complementary sides of the same cycle, which reinforce each other. We know this intuitively, so that's why we love to sleep after a day of productive work and love to go to work, when we feel fresh and rested.
When this cycle is working properly, we feel positive momentum, and when not, we experience the devastation.
Burnout can also occur in the following situations:
- ... the work that we do not meet our skills and interests.
- ... we are not interested in this particular task and force ourselves to carry it too often.
- ... in our working environment atmosphere of fear and coercion.
- ... we have too many emergency situations both at work and at home.
- ... we, or someone in the family is sick.
When we are well, we can withstand some turbulence in our lives. When the black bar is taking too long, it begins to weaken us. Life should not be a permanent emergency.
How to evaluate the possibility of burnout in your life
To evaluate the possibility of the emergence of this phenomenon in your life and work of the different aspects of your vote life listed below and directly connected with the appearance of fatigue and emotional discontent. Frank answers itself will help identify the most potentially dangerous factors.
Consider your physical condition:
- You are strong and have the physical reserves, which allow you to withstand even long-term stress situations.
- Your resistance to negative phenomena is not very high, you should be cautious and prefer to avoid overloads.
- You easily tired.
- Are you sick or too painful.
Consider the situation at work:
- You appreciate?
- You do the work you love?
- Do you have the skills necessary for success?
- You work with people who are pleasant to you?
- Whether the organization is well managed?
- Sometimes you have overtime?
- Are you satisfied with the reward? whether the payment is worthy?
Consider your relationship:
- Let's start with the family. You feel the warmth, love and support of family, or you're all disappointed and unhappiness in your family?
- Do you have any close friends?
- Whether you're part of a community or interest group?
- Are you happy with your social life?
- Do you have a good attitude in the work community?
Answers to these questions are not an accurate diagnosis of your life, but will help to reflect and appreciate the "Bottlenecks" and conflict areas, because of which you can feel the premature fatigue of life and work. A time noticed, and aware of the problems is the first step to find its solution.
Measures to prevent burnout
There are many ways to prevent the transformation of work in slavish service and life into a boring routine:
- body strengthening first of all. Renew your energy with the help of a full-fledged night's rest, Sports, plentiful drink and healthy food. Clean your body of toxins by means of special procedures, as toxins can accumulate over time and cause weakness.
- Learn meditateTo relieve stress and restore peace of mind. Meditation works wonders.
- Make a list of all the tasks on which you want to work and set priorities for them.
- Look on the Internet information about the issues that you need to solve. Usually someone somewhere already faced them and successfully resolved, using their experience. Do not be afraid to tackle big issues such as choice of profession and family problems.
- Do not be afraid to give up the tasks that you are too burdened. Your other responsibilities will benefit from free for their time and attention.
- Improve your skills and job skills will increase your value as an employee, and it is easier to cope with the tasks.
- For tasks that you hate, you have several options: remove them if it really does not matter; break them down into smaller components to their fulfillment not stretched so long; delegate them or exchange your unwanted problems on other people.
- Decide what is most important for you to devote more time to these tasks and therefore take great pleasure in their performance.
- Treat the burn, as a really dangerous phenomenon, which, however, can be avoided by careful attention to the quality of your life.
Recognize the need for change and make a clear plan for their implementation. Say "no" to those who have drawn back - you do not have to keep the whole world on his shoulders.
every human life is unique and different, and each is worthy to enjoy it.
If you become an active, flexible, mindful not only of their obligations but also its intention to be happy, then no you do not burn dangerous.