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Good afternoon, dear readers! Today I want to tell you about what burnout syndrome is, who is prone to it and how to avoid it.
What it is?
Since about 1974, science has known such a term as burnout syndrome. This is a state of moral, mental and physical exhaustion of the body. This often happens when, for some reason, a person has to endure functional loads for a long time, as well as tense interpersonal relationships.
Stages
The burnout process occurs gradually in 3 stages.
Stage 1. Emotional exhaustion
Emotional exhaustion is an overstrain that leads to a lack of energy towards the end of the working day. And as a result, the same state of the body is observed the next day. The general emotional background is reduced. The sharpness of feelings and perception are significantly dulled. There is an unjustified feeling of uselessness and emptiness. After some time, indifference develops both professionally and in personal relationships.
At the initial stage, this state of the body can be interpreted as a protective reaction to increased emotional stress. After all, it is thanks to him, if desired, that a particular person can start saving or at least use their own energy resources more efficiently.
Stage 2. Depersonalization
Irritability and stress, as well as loss of interest in communication, arise from prolonged emotional discomfort. As you know, nothing in our body goes unnoticed.
Professional overwork and increased emotional stress may well lead to such an outcome. A person who has begun to burn out can become a boor or a cynic.
Depersonalization is one of the types of human mental disorders, which is characterized by a disturbed perception of oneself. In other words, a person begins to perceive his own thoughts, feelings and emotions as if from the outside. We can say that at this stage the person ceases to bind together his body and thoughts.
The reasons for such changes are not realized, so often either a search for constant communication with colleagues or family members begins, or rejection of any dialogues, conversations.
Stage 3. Reduction of personal relationships
A sharp drop in self-esteem. At this stage, there is:
- underestimating oneself as a person and professional;
- decreased motivation;
- reduction of self-esteem;
- limiting one’s duties and opportunities in relation to others;
- negative attitude to official duties, etc.
If, by temperament, a person is not used to revealing his emotions, then colleagues may not immediately notice such changes. But the individual himself begins to experience discomfort from communicating with others, since they have already become indifferent to him. Substance abuse (drugs, alcohol) may occur at this stage.
Causes of emotional burnout
In psychology, to date, 2 types of causes for the development of burnout syndrome have been established:
Subjective. These can be age characteristics, high expectations and demands from oneself, an indifferent attitude to the work performed, a significant level of devotion to moral principles, a tendency to self-sacrifice, an inability to answer with the word “no”. As practice shows, the most responsible and reliable personnel are the first to burn out at work, as they are very susceptible, and sometimes excessively.
Objective. These are situational reasons, such as: unjustified increase in workload, inadequate psychological and social support in the team, lack of understanding of their direct job responsibilities.
Symptoms
Due to the fact that burnout occurs gradually, a person may not attach due importance to changes in his body. The level of physical and emotional stress is also not reduced. Such a state will drag on until the moment of mental overload comes — the person begins to sharply feel the decline in physical and emotional energy, the psychological state becomes oppressed.
Physical symptoms of burnout:
- exacerbation of chronic diseases;
- refusal to eat or loss of appetite;
- sharp fluctuations in pressure and severe headaches;
- severe fatigue after work, which cannot be eliminated either by sleep or rest;
- insomnia or sleep disturbance.
Mental symptoms of burnout:
- disappointment in personal life and / or in professional activities;
- fatigue, depression, irritability;
- decreased interest in professional duties;
- self-doubt, decreased self-esteem;
- constant worry about the future;
- sudden change of mood;
- feeling of hopelessness, failure, meaninglessness;
- detachment, i.e. all events take place as if on the sidelines, without disturbing a person, without causing any emotions.
Others may notice the following changes in behavior:
- emotional «explosions», incontinence;
- decrease in self-criticism;
- neglect of family and professional responsibilities;
- lack of ambition, motivation;
- removal from communication with friends, colleagues and acquaintances;
- drop in productivity;
- negative attitude to everything that happens;
- cynicism and detachment;
- abuse of alcohol, nicotine, caffeine.
The combination of several such signs that do not go away for several days in a row clearly indicates that a person has already begun a burnout syndrome.
Diagnostics
During professional diagnostics, the presence of:
- one or more burnout syndromes;
- somatic complaints;
- mental disorders;
- chronic diseases;
- the fact of the use of alcohol and / or tranquilizers;
- sleep disorders.
The feeling of dissatisfaction with oneself, as well as the meaninglessness of what is happening, one’s own insignificance and detachment, is of particular importance for those who applied for help. In this case, the state of hopelessness is clearly expressed. It seems that a person is driven into a dead end, has neither the strength nor the desire to fight this state of affairs. By the way, you can take the life satisfaction test.
Capriciousness, rudeness, resentment, cynicism — these feelings are expressed quite clearly. A person is disappointed in himself, in the chosen profession, created by the family, etc. And if you need to restrain yourself at work, then all the attacks of rage and discontent splash out on family members.
Treatment
Timely treatment makes it possible not only to restore the balance of power and the emotional background of a person, but also, as a result, contributes to the return of the normal state of affairs in the family and at work with colleagues.
Do not ignore the syndrome of emotional burnout, because every day not used for treatment does not play in favor of the patient. The most important thing is the desire of the person himself to be cured, to restore his normal psychophysical state, to return to joy in life. It is at this stage that the moment comes when the patient must take care of himself, his health.
What to do?
First of all, you need to say “stop” to yourself. Stop, calm down, catch your breath, reconsider your life, behavior and emotions. For some, changing from a boring, unfulfilling job is a good option. Others change their place of residence, distracted by new worries in an atmosphere unusual for them.
But sometimes the above is not possible, but somehow it is necessary to solve the problem that has arisen. It would be nice to try to take the situation into your own hands, take the initiative at work or family.
If you know for sure that certain instructions from your superiors oppress you or cause a feeling of apathy, do not be afraid to say so. It is a frank conversation that can save you from this problem. You need to try to eliminate conflicts and stressful situations at work. Don’t be afraid to express your needs.
When everything is not so smooth, and the above did not give the expected effect, be sure to take a break from work. Feel free to go on vacation, if not, take unpaid days off. Do everything to completely distract from the working atmosphere. In addition, it is desirable for this period to exclude communication with colleagues, not to answer phone calls. Remember, you are doing all this for your mental health, getting it back to normal.
Your thoughts need to be put in order, structured. The best assistant in this is physical activity. Start hitting the pool, the gym, or just get some outdoor exercise.
Prevention
Prevention is always better than cure. To prevent burnout syndrome in yourself, you need to follow simple rules:
- go to bed on time and get enough sleep;
- enjoy walking in the fresh air;
- set yourself only feasible tasks with real time frames that you can withstand;
- do not overload yourself either at work or at home;
- listen only to positive discussions;
- try to maintain friendly relations with colleagues;
- periodically learn something new in an area of interest to you, engage in self-education;
- engage in favorite activities or hobbies to cheer up;
- think positively;
- increase self-confidence;
- if desired, meditate;
- Be sure to learn how to say the word “no”.
The last point of prevention can be called one of the most important. Because it is thanks to him that a person will not take on what he does not want to do, or for an occupation that does not bring him pleasure.
Often, at home and at work, family members and colleagues, against our will, dump on us uninteresting, difficult or routine worries that they do not want to do themselves. By learning to say “no” to them, we will save not only our strength and time, but also our mental state. Therefore, there is no need to follow anyone’s lead. In addition, this is your life and you are the only owner of it.
Self-sabotage
In psychology, it is generally very difficult to diagnose a particular disease or condition of a person. Often times, symptoms like this are just plain self-sabotage. Therefore, it is necessary to fight with it.
Conclusion
Be sure to read the article about chronic fatigue.
Dear readers of my blog, I hope you will draw the right conclusions for yourself after reading this article. All the best to you, strong psyche and caring people next to you. See you!