How to get rid of the burn-through simple exercises

Inspiration / by admin / December 26, 2019

How to recognize burnout

In studiesCan a self-efficacy-based intervention decrease burnout, increase engagement, and enhance performance? burnout is defined as: a sense of alienation cynicism + + fatigue.

For instance, you need to prepare a report for the conference. Cynical attitude can manifest itself in thoughts like "I can not do well." You will want to move away from the problem and did not look at his notes. As a result, the preparations for the speech you have very weary, but the day you do a little.

There are also such symptoms:

Temporary but significant decrease in perseverance. For example, you rehearsed speech and made a reservation somewhere or forgot to say the most important thing. This is because you are upset that you have thrown a few days training.
Winding itself. You start to think: "What if I make the same stupid mistake at the conference? What if I zaparyval all public appearances? What if I will always make mistakes in life and die mediocrity? "

How to avoid burnout

To do this, increase the self-efficacy - the belief in their actions and the ability to achieve success. When it falls, burn-out occurs.

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According toSelf-efficacy: Toward a Unifying Theory of Behavioral Change researchers from Stanford University, the level of self-efficacy is dependent on four factors:

Direct experience. Having successfully completed the important thing, you become confident and elated. This is the most reliable source of personal effectiveness.
Indirect experience. When others succeed in a case where you want to succeed, it is encouraging. Especially if they are people to whom you look up to. A thought: "Since others can, then I can."
Conviction. Self-efficacy is improved when an important to you person says that you can do it. For example, parents, spouse, mentor.
Physiological and psychological state. Anxiety, stress and constant fatigue reduce confidence.

How to deal with burnout if it failed to prevent

Blogger Sandilya Kunal (Kunal Shandilya) advises exercises to improve self-efficacy.

1. Gradually increase the pace

When burnout will not immediately write a long article or create a new product. Start small. Small victories will gradually strengthen you. Use the resulting surge of confidence to succeed in the big tasks. Over time, you will return to a normal level of efficiency.

2. Use visualization and self-hypnosis

At the heart of self-hypnosis is a change subconscious beliefs. To do this, again and again to repeat the positive installation. And they must have the emotional reinforcement. For example, every morning, you tell yourself repeatedly, "I have high self-efficacy. Sometimes I burn out, but then recovers and achieves success. "

3. Be an example for others

You inspire others by their example, when to strengthen the faith in their own strength. Remind yourself of this. Their emotional lift and increased performance will inspire you in return. It turns a vicious circle, useful for all.

4. Learn to cope with anxiety

For many anxiety - one of the main factors that reduce self-efficacy. To cope with it, follow this plan:

Seeing at the excitement, pause.
Identify disturbing thoughts.
Evaluate how they are justified.

Most often a cause of concern in the far-fetched fears. If you have more serious problems with anxietyRefer to a specialist.

conclusions

The regular repetition of these exercises will help to avoid burnout. But there are times when you still run the risk of burn is equal, for example if you get tired much. So always give yourself rest, it is good for your health in general.

As soon as you notice that self-efficacy is declining: there are cynical thoughts about work and alienation, immediately follow the course of these exercises.