How To Beat Fatigue And Burnout - Quality Of Life, Self-development

The problem of burnout in the modern world is quite common. How to deal with it? We present a small "first aid kit" consisting of effective psychological advice, each of which you can use

Why do these guidelines work?

For understanding, it is best to imagine our psyche as something that has its own definite boundaries. Our psyche is similar to the digestive system: you digest something, get useful elements, and something may turn out to be toxic.

The first rule is to respect boundaries

This rule must be learned and followed strictly. You've probably heard what personal boundaries are - these are the invisible boundaries that outline the space that belongs only to you.

For many people, these boundaries may be too tight. They are practically not interested in anything from the outside world, they receive neither good nor bad. Or conversely, the boundaries may be too weak. In this case, a person allows others around him a lot, but he himself cannot do anything to protect himself.

The problem of burnout is largely due to the fact that not only do we not clearly define our boundaries, but also do not spend time and energy on maintaining them

Second rule - focus on true values

It is very important to create a foundation of values on which we can build a sustainable building. It is on it that various types of motivation will be built, energy will be added to it, the ability to cope with challenges. And all this "inner content" will help us prevent burnout, stay healthy.

The third rule - we get rid of "garbage"

In addition to the accumulation phase, the essential phase in the body is the "cleaning" phase. What is called the buzzword "detoxification". And if your activity is shifted towards accumulation, this will inevitably lead to certain health problems.

"Regular first aid kit" against stress

Let's now remember about our "regime first aid kit". The regime and schedule of biorhythms will help to adapt to the load, to distribute it correctly. When the load increases significantly, the body does not have time to recover, acute and then chronic stress occurs.

Now we are faced with a situation where our stress load acts contrary to biology. With chronic stress, the situation is such that we are practically not adapted to it and therefore very poorly tolerate. Typically, this is a low-intensity psychological stress that can be tolerated, but the weaker the stress, the more dangerous it may be.

Why it happens? It's just that such stress is too weak to turn on anti-stress mechanisms. An additional danger is that we, as a rule, underestimate it and do not take it seriously, and often do not even notice it.

An anti-stress balance for modern people might look like this. Chronic stress should be reduced as much as possible, especially chronic stress that can be easily removed once and for all. And add short, acute stress. He, like peppercorns in a dish, trains our body well.

Working balance during the day

What is your ideal daily schedule in terms of hormones? Of course, those that allow you to maintain high productivity. As a rule, these are cycles lasting 20-40 minutes, depending on the individual characteristics of the human body. Based on these cycles of maximum performance, you can choose your optimal balance.

How can you prevent fatigue?

Our brains are most productive when we focus on one task. And if this time lasts a long time, then the neurons are overloaded and productivity inevitably begins to decline.

You can easily prevent fatigue and drop in productivity by simply changing the aspect of the task. Delegate some of the work to the other hemisphere. You can work on the same task, but focus on different aspects of it.

You can prevent fatigue by changing things from time to time. Change your posture, change seats at a different angle or change the "picture" - go to another room. It doesn't matter what you do, but you break the monotony in one way.

In productivity, it is very important to be not a person who digs a ditch, but a surfer who is looking for his wave. When a comfortable wind begins, adjust to it, and don't just keep digging mechanically

Why is it important? Because when your natural cortisol schedule drops, a caffeine or sugar boost isn't a good idea. You can artificially extend this wave a little, but then productivity at one moment X still collapses.

On the contrary, when you feel a decline, it is important to let this wave fall. Do not stimulate yourself, but calm down, rest a little, switch to something less active and let this cycle go into a natural antiphase. Do not be discouraged, it will inevitably and very actively rise.

Simple psychological guidelines can help you avoid burnout and stay productive throughout your workday.