Table of contents:
- It's dangerous to underestimate the consequences of burnout. This can lead to dire results. Take a close look at the signs of a critical condition and why it occurs. And then feel free to move on to the self-help recommendations
- What happens with burnout?
- Key features
- Why does burnout occur?
- Existential alienation
- Helpful hints
Video: Three Whales Of Burnout - Self-development
It's dangerous to underestimate the consequences of burnout. This can lead to dire results. Take a close look at the signs of a critical condition and why it occurs. And then feel free to move on to the self-help recommendations
What happens with burnout?
Emotional burnout means a protective reaction of the body to stress and manifests itself in the form of emotional exhaustion, formalism in interpersonal relationships, and devaluation of one's own efforts. A person, as a rule, tries to hide, not to show himself, begins to do his job as necessary.
It is very difficult to live in an emotional burnout straitjacket, and you need to find the strength to see a psychologist in time
Research shows burnout is a very common problem these days. Between a third and a half of social professionals have experienced or are suffering from burnout.
Many teachers, doctors, social workers need rehabilitation
We suggest taking a closer look at the signs of burnout.
1. Physical manifestations
Includes complaints of fatigue, fatigue, sleep disturbances, shortness of breath, shortness of breath, sweating, high blood pressure, cardiovascular disease and other signs of a somatic nature.
2. Emotional symptoms A
wide range of disorders are manifested, starting with a pessimistic assessment of the past and the future, feelings of helplessness and hopelessness, loss of professional prospects, as well as anxiety, anxiety, and subsequently - cynicism.
3. Behavioral symptoms
Manifest themselves in a tendency to impulsive actions, the use of tobacco, alcohol, a constant desire to rest.
4. Loss of interest in new theories and ideas
This symptom is accompanied by boredom, melancholy, apathy. Formal performance of the work is a characteristic feature.
5. Social symptoms
Low social activity, loss of interest in leisure. Feeling of isolation, lack of understanding from others, lack of support from loved ones.
Why does burnout occur?
Emotional burnout is almost always associated with both external reasons and the state of a person's inner world. Experts note the key factors - a violation of the "give-and-take" balance, one's own hierarchy and areas of responsibility, attitudes towards oneself and others.
1. Violation of the give-take balance
We are all constantly exchanging something - emotions, money, services, things. Relationships develop in a positive way when a give-take balance is maintained. A person cannot only give. In such a situation, he will need to replenish his strength somewhere else, for example in his family. This destroys it, and as a boomerang, he can remain tete-a-tete with his inner emptiness.
If a person only "takes", then this speaks of the inability to fill himself
Here are some examples of destructive exchanges. For example, among specialists in helping professions there are people who work for free - more, then even more … Why do they do this? The reason may be pride, the desire to become "the savior of humanity."
Satisfying these needs, man destroys himself
Revenge also leads to destructive relationships. In this case, one hurts the other, he seeks to respond with even more pain to his offender. And this happens over and over again. The pain becomes more and more, aggression grows. And this directly speaks of an imbalance in the give-take balance.
2. Violation of the hierarchy and areas of responsibility
We are all part of systems - family, organization, state. And each of us has our place in these systems. For example, the child is responsible for taking away toys, doing homework and not responsible for what means the family will live on, whether the parents decide to divorce or stay together. The same in the organization - the director is responsible for the direction of movement of the entire system, the specialist for the high-quality performance of specific tasks.
It is good for us when we take on responsibility that corresponds to our place in the general hierarchy
Emotional burnout is caused by violation of hierarchy and personal boundaries. A specialist cannot be responsible for the entire department, as a head, he also should not agree with illogical, from his point of view as a specialist, instructions.
A specialist should be a specialist, and a manager should be a leader. The zone of influence should coincide with the zone of responsibility
A position when a specialist allows himself to work badly because “the manager is a fool” will cause burnout after a while. My experience with clients suggests that only their full presence within their own boundaries of responsibility allowed them to grow personally and move on.
3. Violation of respect for oneself and others
If I love myself, feel the value of what I do in a relationship, at work, then I am able to recognize the value and contribution of another. Thus, I will see a positive seed even where, it would seem, it does not exist. Let's look at a problem situation from this side and try to determine what an aggressive demanding client, manager or colleague wants. To relieve stress or to point out the weaknesses of the organization with your behavior?
Everything can be solved peacefully, avoiding emotional stress and even more so burnout
We must remember that this is a defensive reaction that shows that it is time to change something in life. And the stronger the burnout, the more profound changes are required. We can see these subtle signals only if we are very attentive and have great respect for the place and the people who surround us, if we give them the right to be what they are, without remaking them for ourselves. And of course, at the same time we give this right to ourselves and fight for it, defending, if necessary.
Separately, I would like to say about the problem of inner emptiness, meaninglessness, which was noted by such psychologists as Erich Fromm, Alfried Langle, Viktor Frankl. I would define it as a relationship to oneself and others as a function, an instrument.
In this state, a person associates himself first of all with what he does, what role he performs, and without it he does not seem to exist. Emotions, feelings are ignored, the questions "What do I want?", "Why me?", "Who am I?" become undesirable, you want to get rid of them, not think about it. Criticality decreases, and then the person is trapped. He devotes all his time to relationships and business, believing that having achieved success, he will feel the fullness of life, but, on the contrary, is approaching more and more alienation.
This strategy leads to depression, psychosomatic disorders, and addictions.
A situation arises when, running through the endless feeds of social networks, a person tries to somehow feel alive, and, of course, loses again
The path of restoration is a rejection of the false and acceptance of the present, a return to the basic questions of life.
Ask yourself some important questions: “What exactly makes me happy? How do I want to spend the rest of my life? "
If you are experiencing burnout symptoms, then:
- 1. See a specialist.
- 2. Honestly analyze your relationship, the benefits that you derive for yourself from the current situation. Decide what keeps you in a situation where you burn out.
- 3. In case of aggression, harm caused, it is important to respond to aggression, to defend yourself. And immediately stop, maintain a relationship and start exchanging information in a constructive manner.
- 4. Be present within your boundaries and responsibilities. Do this exercise: take a piece of paper, draw your circle of responsibility, look at it, and now draw your circle of influence. Do these two circles coincide? If so, then you are stable. If the circle of responsibility is larger, then this is a burnout risk zone, you need to avoid unnecessary responsibility. If the circle of influence is larger, then this is also a zone of risk, you do not use your potential, take on more responsibility.
- 5. Maintain self-esteem and self-worth.
- 6. Observe the "want-must" balance. It's about the things that you want to do and which you must. They should be roughly equal.
- 7. Do your best to work in an interesting job, communicate with interesting people, live in a place that you love, serve what you truly believe in.
More about this:
- Boeva A. V., Ruzhenkov V. A., Moskvitina U. S. Emotional burnout syndrome in psychiatrists // Scientific Bulletin of Belgorod State University. The medicine. Pharmacy. 2013. No. 11 (154). Issue 22. P. 6–12.
- Fromm E. To have or to be. M.: AST, 2016.