How to Fight Burnout | Symptoms of Emotional Burnout4 min read
Burnout is a professional crisis related not only to interpersonal relationships, but also to work in general.
Burnout can be talked about in the following cases:
- In the manifestation of growing indifference to what is happening at work and to one’s duties.
- Feeling of professional insolvency.
- Dissatisfaction with the work.
- Depersonalization phenomenon and subsequent deterioration of the quality of life.
Depersonalization is a psychopathological symptom characterized by a disorder of personality self-perception. Loss of sensation of own “I” when all own actions are perceived as if from aside.
This condition can later lead to depression, panic disorders, schizophrenia and other neurotic disorders and psychosomatic illnesses.
Burnout is encountered among doctors, teachers, psychologists, operators, managers and social service workers. In other words, people whose work is connected with close contact with people.
How to Fight a Burnout
To counteract a burnout it is important that a person is interested in self-development and has an active position. In this case not only a specialist, but also a person himself can help him. And to do this, one must:
- Learn to understand the symptoms of burnout and psychological stress.
- Understand negative consequences of a burnout process.
- Have a desire to resist them.
- Be able to overcome the key causes of a burnout.
How to Fight an Emotional Burnout
Remember that the body’s resources are not infinite. For example, we cannot stay awake for a long time; the body needs sleep. It is also impossible to give 100% at work every day. Each person has his own limit, depending on many factors: time of year, time of day, lifestyle, life situation.
Usually people whose work is connected with constant communication with other people, emotional empathy and great responsibility are susceptible to emotional burnout.
The ability to cope with a burnout depends on the stage of a burnout and individual peculiarities. At the early stages it is possible to cope with a burnout on your own. It is enough to change your daily routine in order to reduce your workload. But if you feel that you cannot cope with your problems, you should consult a specialist.
To cope with their emotions, find hobbies that will make you happy. After a hard week to relax, choose an interesting movie, but one that does not cause negative emotions. You need to relax, not get additional strain on the psyche.
When you’re not at work, don’t think about work. Spend your time without social networks and gadgets. This time you can spend on communicating with your child, you can cook dinner, go for a walk in the fresh air.
For the body to recover, it needs rest. So you just need to learn how to plan it and rest properly.
Be sure to rest during the day. When working on the computer every hour, take breaks of 10 – 15 minutes. During the breaks, you can do a light workout, just walk, or play at PlayAmo casino if you want to completely get rid of negativity at work.
On a weekend, it’s worth planning a vacation in advance, so that the weekend did not pass in the home routine. At this time it is better to go on nature, go to the movies, take a walk in the park.
Often the human brain does not have time to rest from the large amount of different information. So on weekends at least for some time you should rest from gadgets and reduce the time of informational noise. Give up mailing lists that can wait until Monday, get out of chats that do not give you anything of value.
While on vacation, it’s best to plan for a few weeks of uninterrupted rest. Based on research by Finnish scientists, it was found that if a vacation lasts at least 3 weeks a year uninterruptedly, the risk of cardiovascular disease is significantly reduced.
There is no universal advice in the fight against burnout. But it is important to take care of your physical and emotional health. Besides, it is necessary to eat right. It should be balanced, i.e. there should be enough proteins, fats and carbohydrates in the diet.
Sleep is often disturbed during burnout and to normalize it, it is necessary:
- Go to bed and get up at the same time.
- Ventilate the bedroom before going to sleep.
- Exclude noises which disturb you from falling asleep.
- Turn off lights.
- The pillow and mattress should be comfortable.
- Dinner should be no later than 3 hours before going to bed.
- Try not to use the computer or talk on the phone before going to bed.