What to do if you're burned out but continue to work hard. Ways to overcome emotional exhaustion, professional burnout and psychological fatigue

Burnout syndrome is a condition when a person feels exhausted morally, mentally, and physically. It is becoming increasingly difficult to wake up in the morning and start work. It is becoming increasingly difficult to concentrate on your responsibilities and complete them in a timely manner. The working day stretches until late at night, the usual way of life collapses, and relationships with others deteriorate.

Those who encounter this phenomenon do not immediately understand what is happening. Emotional burnout, in its “incubation” period, is similar to the blues. People become irritable and touchy. They give up at the slightest failure and do not know what to do with all this, what treatment to undertake. That’s why it’s so important to recognize the first “bells” in the emotional background, take preventive measures and not bring yourself to a nervous breakdown.

Pathogenesis

The phenomenon of emotional burnout as a mental disorder received attention back in 1974. American psychologist Herbert Freudenberg was the first to note the seriousness of the problem of emotional exhaustion and its impact on a person’s personality. At the same time, the main causes, signs and stages of development of the disease were described.

Most often, burnout syndrome is associated with problems at work, although such a mental disorder can also appear in ordinary housewives or young mothers, as well as in creative people. All these cases share the same symptoms: fatigue and loss of interest in responsibilities.

As statistics show, the syndrome most often affects those who deal with the human factor every day:

working in emergency services and hospitals;
teaching in schools and universities;
servicing large flows of clients in service services.

Every day when faced with negativity, someone else’s mood or inappropriate behavior, a person constantly experiences emotional stress, which only intensifies over time.

A follower of the American scientist George Greenberg identified five stages of increasing mental stress associated with professional activity and designated them as “stages of emotional burnout”:

The man is happy with his job. But constant stress gradually undermines energy.
The first signs of the syndrome are observed: insomnia, decreased performance and partial loss of interest in one’s work.
At this stage, a person finds it so difficult to concentrate on work that everything gets done very slowly. Trying to “catch up” turns into a constant habit of working late at night or on weekends.
Chronic fatigue is projected onto physical health: immunity decreases, and colds turn into chronic diseases, and “old” sores appear. People at this stage experience constant dissatisfaction with themselves and others, and often quarrel with colleagues.
Emotional instability, loss of strength, exacerbation of chronic diseases are signs of the fifth stage of emotional burnout syndrome.

If you do nothing and do not start treatment, the person’s condition will only worsen, developing into deep depression.

Causes

As already stated, Burnout syndrome can occur due to constant stress at work. But the reasons for the professional crisis lie not only in frequent contacts with a complex contingent of people. Chronic fatigue and accumulated dissatisfaction may have other roots:

monotony of repetitive actions;
intense rhythm;
insufficient labor incentives (material and psychological);
frequent undeserved criticism;
unclear statement of tasks;
feeling undervalued or unwanted.

Burnout syndrome often occurs in people with certain character traits:

maximalism, the desire to do everything perfectly correctly;
increased responsibility and tendency to sacrifice one’s own interests;
daydreaming, which sometimes leads to an inadequate assessment of one’s capabilities and abilities;
tendency towards idealism.

People who abuse alcohol, cigarettes and energy drinks easily fall into the risk zone. They try to increase performance with artificial “stimulants” when temporary troubles or stagnation in work occur. But bad habits only make the situation worse. For example, addiction to energy drinks occurs. A person begins to take them even more, but the effect is the opposite. The body becomes exhausted and begins to resist.

Burnout syndrome can occur in a housewife. The causes of the disorder are similar to those experienced by people in monotonous work. This is especially acute if a woman feels that no one appreciates her work.

People who are forced to care for seriously ill relatives sometimes experience the same thing. They understand that this is their duty. But inside, resentment towards an unfair world and a feeling of hopelessness accumulates.

Similar sensations appear in a person who cannot quit his boring job, feeling responsibility to his family and the need to provide for it.

Another group of people susceptible to burnout are writers, artists, stylists and other representatives of creative professions. The reasons for their crisis must be sought in a lack of faith in their own strength. Especially when their talent is not recognized in society or receives negative reviews from critics.

In fact, any person who does not receive approval and support, but continues to overload himself with work, can suffer from burnout syndrome.

Symptoms

Emotional burnout does not occur immediately; it has a fairly long latent period. At first, a person feels that his enthusiasm for responsibilities decreases. I want to do them quickly, but it turns out the opposite - very slowly. This occurs due to the loss of the ability to concentrate attention on what is no longer interesting. Irritability and a feeling of fatigue appear.

Symptoms of emotional burnout can be divided into three groups:

Physical manifestations:

chronic fatigue;
weakness and lethargy in the muscles;
frequent migraines;
decreased immunity;
increased sweating;
insomnia;
dizziness and darkening of the eyes;
“aching” joints and lower back.

The syndrome is often accompanied by loss of appetite or excessive gluttony, which, accordingly, leads to a noticeable change in weight.

Social and behavioral signs:

desire for isolation, reducing communication with other people to a minimum;
avoidance of duties and responsibilities;
the desire to blame others for one’s own troubles;
manifestation of anger and envy;
complaints about life and the fact that you have to work “round the clock”;
habit of making gloomy forecasts: from bad weather for the next month to global collapse.

In an attempt to escape from the “aggressive” reality or to “cheer up”, a person may start using drugs and alcohol. Or eat high-calorie foods in unlimited quantities.

Psycho-emotional signs:

indifference to events happening around;
lack of self-confidence;
collapse of personal ideals;
loss of professional motivation;
hot temper and dissatisfaction with loved ones;
constant bad mood.

Mental burnout syndrome, in its clinical picture, is similar to depression. A person experiences deep suffering from a seeming feeling of loneliness and doom. In such a state it is difficult to do anything, to concentrate on something. However, overcoming burnout is much easier than overcoming depression.

Treatment

Burnout syndrome is an illness that, unfortunately, is not always paid attention to. People often do not consider it necessary to start treatment. They think that they just need to “push themselves a little” and finally finish the work that has stalled, despite overwork and mental decline. And this is their main mistake.

When mental burnout syndrome is diagnosed, the first thing to do is slow down. It’s not so much to spend even more time on completing work, but to take long breaks between individual tasks. And during your vacation, do what your heart desires.

This advice from psychologists is very helpful to housewives during the period of struggle with the syndrome. If homework is boring to the point of gnashing teeth, its completion is stimulated by pleasant breaks with which a woman rewards herself: if she cooks soup, it means she deserves to watch one episode of her favorite TV series; if she irons things, she can lie down with a romance novel in her hands. Such encouragement is an incentive to do your work much faster. And recording every fact of completing a useful task gives inner satisfaction and increases interest in life.

However, not everyone has the opportunity to take frequent breaks. Especially in office work. Employees suffering from the phenomenon of emotional burnout are better off asking for emergency leave. Or take sick leave for a couple of weeks. During this period, the person will have time to regain some strength and analyze the situation.

Analyzing the reasons that led to mental disorder is another effective strategy for combating burnout syndrome. It is advisable to present the facts to another person (a friend, relative or therapist), who will help to look at the situation from the outside.

Or you can write down the reasons for burnout on a piece of paper, leaving a space next to each item to write a solution to the problem. For example, if it is difficult to complete work tasks because they are unclear, ask the manager to clarify and specify the results that he wants to see. If you are not satisfied with a low-paying job, ask your boss for an increase or look for alternatives (study the job market, send out your resume, ask your friends about available positions, etc.).

Such a detailed description and drawing up a plan for solving problems helps to set priorities, enlist the support of a loved one, and at the same time serve as a warning for new breakdowns.

Prevention

Burnout syndrome occurs against the background of physical and mental exhaustion of a person. Therefore, preventive measures aimed at improving health will help prevent such a disease.

Physical prevention of emotional burnout:

dietary food with a minimum amount of fat, but including vitamins, vegetable fiber and minerals;
exercise or, at a minimum, walks in the fresh air;
adequate sleep for at least eight hours;
compliance with the daily routine.

Psychological prevention of burnout syndrome:

a mandatory day off once a week, during which you do only what you want;
“clearing” the head of disturbing thoughts or problems through analysis (on paper or in conversation with an attentive listener);
setting priorities (first of all, do really important things, and the rest - as progress is made);
meditations and auto-trainings;
aromatherapy.

In order to prevent the emergence of the syndrome or the intensification of the already existing phenomenon of emotional burnout, psychologists recommend learning to come to terms with losses. It’s easier to start fighting the syndrome when you look your fears in the eye. For example, the meaning of life or vital energy is lost. You need to admit this and tell yourself that you are starting over: you will find new motivation and new sources of strength.

Another important skill, according to experts, is the ability to give up unnecessary things, the pursuit of which leads to burnout syndrome. When a person knows what he personally wants, and not the generally accepted opinion, he becomes immune to emotional burnout.

Emotional burnout is a negative phenomenon of a mental nature, leading to emotional exhaustion of the human body.

Professionals whose professional activities involve communication are susceptible to emotional burnout: helping, reassuring, giving people “spiritual” warmth.

The “risk group” includes: teachers, doctors, psychologists, managers, social workers. Specialists are constantly faced with negative emotions and are imperceptibly involved in some of them, leading to psychological “overload.”

Emotional burnout occurs slowly from: working too hard, increased activity, work enthusiasm. A symptom of body overload appears, turning into chronic stress, and depletion of human resources occurs.

Burnout syndrome

This is the exhaustion of the human condition: moral, mental, physical.

Let's sort it out signs of this condition:

1. moral: evasion of responsibility, obligations; desire for loneliness; manifestation of envy and anger; blaming others and loved ones for your troubles.

People try to improve their condition with alcohol or drugs.

2. mental: diffidence; indifferent state: in the family, at work, to events; disgusting mood; loss of professionalism; hot temper; dissatisfaction, lack of life goals; anxiety and restlessness; irritability.

Emotional burnout syndrome is very similar to depression. Subjects feel signs of being doomed to loneliness, so they suffer and worry. While doing work, they cannot concentrate for long.

3. physical: frequent headaches; “loss of strength” - fatigue; increased sweating; muscle weakness; decreased immunity; darkening of the eyes; dizziness; insomnia; pain in the lower back, heart; joints “ache”, digestive tract disorders; shortness of breath: nausea.

A person cannot understand what is happening to him: his immunity is reduced, he feels disgusting, his appetite is impaired. Some people experience an increase in appetite and, accordingly, weight, while others lose their appetite and lose weight.

Emotional burnout is

The response of the subject’s entire body to prolonged stress from any sphere of communication: home, work, environment, regular conflicts.

Altruistic professions are more susceptible to burnout.

People providing professional services (assistance) lose their emotional and physical energy, become dissatisfied with themselves and their work, and cease to understand and sympathize. To overcome emotional burnout, consultation with a psychotherapist and treatment is required.

Herbert Freudenberg, a psychologist from the United States, described in 1974 the phenomenon of emotional burnout - this is a mental disorder that affects the personality of the subject due to emotional “exhaustion.”

Causes of burnout include:

Low wages, with a busy work schedule;
Not meeting life's needs;
Uninteresting, monotonous work;
Manager pressure;
Responsible work, no additional control;
Inappropriate assessment of the specialist’s work by the manager;
Work in a pressured, chaotic environment;

Methods to combat burnout to restore balance:

Monitoring the signs and preconditions of burnout;
Timely elimination of stress, search for support;
Constant control over emotional and physical health.

Burnout syndrome is

A state of systematic exhaustion of a person, paralyzing feelings, strength, as well as loss of a joyful attitude towards life.

It has been proven that people from a social profession experience burnout syndrome earlier than people from other professions. In personal, unfavorable relationships in the subjects' lives, symptoms of emotional burnout occur.

There are several stages of burnout:

1. Lung

Tired of pleasant caring for children; elderly parents; took exams at school, university; performed chord work.

For a while they forgot about sleep, lack of basic services, felt uncomfortable, increased tension and irritation.

But all the work was completed on time, the situation returned to normal. The time has come to relax: take care of yourself, exercise, get a good night's sleep - the symptoms of emotional burnout have disappeared without a trace.

Hence, energetic, high-quality charging received by a person, after a prolonged load, restores energy, replenishing spent reserves.

Undoubtedly, the human psyche and body are capable of many things: working for a long time, achieving a certain goal (to go to the sea); withstand difficulties (paying a mortgage).

2. Chronic

Symptoms of burnout occur with certain problems:

not enough money: buy a washing machine;
presence of fear: tense state, vigilance regarding superiors, afraid of big demands.

Such symptoms lead to overload of the nervous system. In the human body, painful sensations arise in the muscles, all over the place, and turns into chronic burnout. One of the symptoms of overexertion is teeth grinding at night.

The smooth transition from delight to indifference is called dehumanization. Attitudes towards people have changed from gentle, respectful, devoted to negative, rejecting, cynical.

At work, I feel guilty before my colleagues; I perform my work like a robot according to a template. A defensive reaction begins to take effect: retire at home, hide from all problems.

Burnout syndrome is the impact of constant stress, loss of interest in professional activities and motivation. Negative changes in your body are complemented by regular illnesses: colds, flu.

Burnout at work

After high work activity and heavy workload for a long time, a period of fatigue sets in: exhaustion, exhaustion. The employee’s percentage of activity decreases: he does not do his job conscientiously, rests a lot of time, especially on Monday, and does not want to go to work.

The class teacher does not notice the excited state of the class.
The nurse forgets to dispense the medicine on time.
The head of the company sends the employee “through the chain of command.”

Such phenomena, emotional burnouts, occur regularly. The same words sound in a person’s head: “I’m tired,” “I can’t do it anymore,” “no variety.”

This means that emotional burnout at work has occurred, emotional energy has been reduced to a minimum.

The teacher does not introduce new teaching technologies.
The doctor is not engaged in research activities.
The head of the company does not strive to advance his career to a higher degree.

If work activity is reduced and not restored, then professional growth and creativity remain at the achieved level. Therefore, you should forget about promotion.

Dissatisfaction in life and work leads to a lesser extent depression, and to a greater extent - to aggression.
In depression period the subject blames himself for personal and professional failures: “I’m a bad father,” “Nothing works out for me.” Aggressive reaction - blames others - loved ones, bosses.

In the initial stage of emotional burnout, psychosomatic symptoms appear: dissatisfaction, anxiety, which reduce the overall resistance of the body. Blood pressure and other somatic diseases increase. Irritation is present in family, friendships, and at work.

Indifference to interests, hobbies, art, nature becomes an everyday occurrence. The stage of emotional burnout begins, turning into a chronic disease process that requires the help of a specialist - a psychotherapist.

What to do in case of emotional burnout:

1. with mild

Reduce the load;
Delegate things;
Share responsibility;
Realize realistic goals;
Accept surprises without pain;
Do not overestimate human capabilities and requirements.

And:

Change mental stress to physical (play sports, work in the country);
See a doctor for sick leave or relax in a sanatorium.

If the symptoms of emotional burnout do not respond to recovery, it means that the transition to chronic burnout has occurred.

2. for chronic

In a state of prolonged stress, the disease intensifies the process of burnout. Remorse over one’s actions continues to increase burnout, and one is unable to replenish one’s health with energy.

Medicines prescribed by a doctor may help for a short time, but will not solve the problem of the disease.

Restoring the internal deficit of joy, reducing social pressure will radically change your attitude towards life and protect you from unexpected actions.

The main task is your physical health. Ask yourself questions: “What is the meaning of my activity, its value? " “Does my work bring me joy, with what enthusiasm do I do it? "

Indeed, joy and satisfaction should be present in your affairs.

If you realize that the symptoms of emotional burnout are preventing you from living a fruitful and dignified life, then it’s time to make an effort - to work on yourself.

And then the question: “What is emotional burnout?” You will forget forever.

Learn to say the word “no”

Example: “I will not do someone else’s work. It’s not included in my job description.” Reliability in work is good, but integrity is better.

Replenish yourself with positive charges

Example: Meeting with friends in nature, excursion to a museum, swimming in the pool. Proper balanced nutrition: dietary, including vitamins, minerals, plant fiber.

Discussion and search for constructive solutions with a friend will provide help and support in difficult times; emotional burnout will stop.

Improve relationships within your workforce

Example: Invite your colleagues to your birthday at home or have a feast at work, in a cafe.

Observe more people who are not susceptible to burnout.

Take an example from them, treat failures with humor, don’t get hung up on them, have a positive attitude towards work.

Take on a new direction by being creative

Learn to play the guitar, learn new songs, master the skills of a gardener. Reward yourself for work that brings you joy.

Take breaks during your work shift

Talk about topics not related to work: about children, family, art, cinema, love.

Change profession, team

Perhaps your old profession does not bring you satisfaction, you are experiencing burnout at work, or maybe not your team, your manager - you do not feel emotional stability.

Write down the reasons for “burnout” on a piece of paper.

Solve problems gradually, highlighting priorities.

Sometimes a person receives emotional nourishment from a job he loves. They do not have the need to look “outside” for positive emotions; they are protected from emotional burnout.

Psychologists say that a favorable team climate prevents emotional burnout among employees. Conflicts in teams, on the contrary, contribute to increased burnout at work.

Emotional burnout is mental exhaustion of the subject’s body, which can be restored with the help of the work team, friends and work on oneself.

Grigory Finkelshtein, partner at Ecopsy Consulting, believes that stress at work is the norm for most Russian companies. According to him, this happened historically. Employers want heroism and labor feats from employees, not a harmonious combination of personal and professional life.

Hardworking, burnt out

The term “burnout syndrome” was coined by American psychiatrist Herbert Freudenberger in 1974 to describe the psychological state of people who are healthy but emotionally overloaded during work, such as close and extensive communication with clients. Initially, employees with burnout were defined as those who felt exhausted and useless. Later, burnout syndrome began to include poor health and symptoms of certain diseases.

Researchers from Yale University's Center for Emotional Intelligence and the Faas Foundation have found that employees who lack job satisfaction are prime candidates for leaving. They studied the level of professional engagement of American workers and compared it with their level of burnout. One in five employees reported both high engagement and high burnout. These respondents felt stressed and frustrated, even though they were eager to learn new skills. It was among these people that there was a high percentage of those who intended to change jobs - there were even more of them than in the group of those who were not involved. Thus, companies risk losing their hardest-working employees due to burnout.

Who if not me?

Judging by Hays data, one of the main prerequisites for burnout is overwork. 87% of workers admit that they periodically work overtime. 20% of them overwork one or two hours a week, 29% devote 3-5 hours more to work matters than required by labor law, 21% stay longer due to work - 6-8 hours a week.

Why are people willing to work longer than expected? The majority (52%) themselves agree, because they see no other way out: they are sure that the company does not have the resources to delegate their work to anyone else. 29% said that they have to solve too many tasks and do not have time to rationally allocate time, and 24% themselves do not want to delegate, because they are sure that only they can cope with the work, another 21% perform the functions of colleagues, since they do not cope.

Employers themselves are well aware that their staff have to work overtime. 74% of company representatives admitted that their employees periodically work overtime, 19% responded that they do this often, and only 7% said that they do not allow overtime.

What can an employer offer an employee who is working hard? 45% of surveyed company representatives say that they pay overtime in accordance with the Labor Code of the Russian Federation (among the workers themselves, only 12% said that they are paid for overtime), 35% are given an additional day off, 34% are allowed to come later. It turns out that employees often work their butts off in the hope of getting a new, more interesting job, and employers, as a rule, simply pay them a little more.

The most responsible employees who are deeply immersed in the work process get tired the fastest, explains Grigory Finkelshtein. They tend to be serious about what they do, but burn out if they don't receive positive feedback on their work. “Those whose ambitions come to burnout for a long time are not implemented. They see no prospects in the workplace and do not receive feedback from management about the work they have done. You need to understand that it is very difficult to restore passion and motivation to an employee when he has lost interest in work,” agrees Yota HR Director Veronika Elikova.

Employers don't like people who are burned out at work. “We often see candidates come in for interviews pretending that they are interested in a position, but they are not. Therefore, we do not organize a meeting with the employer. It’s difficult to find a job if you’re burned out,” admits Olga Sabinina, a partner at Kontakt (InterSearch Russia).

Business against burnout

RBC interviewed representatives of several Russian companies about how they deal with employee burnout. It turned out that many people are introducing various personnel support programs, but few are trying to study this phenomenon and find a systemic solution.

Elikova said that Yota provides employees with the opportunity to communicate directly with a manager at any level and quickly receive feedback on their work. The company has a test to identify the level of motivation, but it is used only for top managers. Yota does not have any other studies identifying the degree of burnout.

Mail.Ru Group launched rotation and educational programs. The company is confident that a good way to combat burnout is for employees to participate in training others. “A person is distracted from his main responsibilities, switches gears, and tries himself as a mentor,” says Liya Koroleva, head of internal communications at Mail.Ru Group. Specialists can also switch from their main activity to another, for example, participate in charitable projects. Employees are regularly sent to training on time management, project management and personal effectiveness.

L’Oreal Russia measures the level of employee satisfaction and engagement, said Svetlana Anikina, head of the compensation and benefits department at L’Oreal Russia. For example, a recent survey found that the majority of employees suffer from stress, although they consider it to be an acceptable level. People expressed a desire to work flexible hours or from home. The company met them halfway and offered to start working at a convenient time in the range from 8 to 10 am instead of 9, as it was before, and also sometimes work from home. As a result, in the first six months, 37% of employees decided to sometimes work outside the office.

In April 2018, the petrochemical holding Sibur launched a program aimed at combating burnout. It is based on the methodology of psychology professor Stuart Heller, and the main goal is “to teach everyone to influence their internal state through physical exercise.” According to a representative of the holding, employees learn to manage habits and work with the body to cope with stress, influence emotions and the process of achieving goals. A special test identifying the degree of burnout is not carried out at Sibur, however, like L’Oreal Russia, a study is conducted once a year on the overall satisfaction of employees.

Yandex also does not use special tests that detect burnout, said Elena Bogdanovich, head of the Yandex HR partners service. As in other companies, an engagement survey is conducted that reveals professional fatigue. To help a burnt-out employee, the company offers him to change projects, teams, or even move to another department and try himself in a new profession. For example, a developer can become a designer or manager and vice versa. “A change of environment becomes a breath of fresh air for employees, so we can offer relocation and work in another city where the company’s office is located,” comments Bogdanovich.

At MegaFon, employees of departments interacting with customers most often suffer from professional burnout - call center, sales. Therefore, a special program “No Stress” works for them, within the framework of which psychologists help them cope with difficulties. There are other programs for managers - “Team in Tone” and “Emotional Intelligence”. According to the head of the MegaFon press service, Yulia Dorokhina, managers are taught the skills of working with emotions and creating a comfortable atmosphere in the team. If a manager notices that an employee is experiencing burnout, he should determine the reason and offer him to go on vacation, a MegaFon representative said.

Toxic bosses

Burnout of ordinary employees is not so bad. The real problems begin when leaders give up. “Recently, owners and managers of large and medium-sized IT companies spoke at an event in Sochi. Everything is just right: smart, deep and bright people. But for some of them, their eyes began to light up only when they talked about hobbies, hobbies and family, but not about business problems. Such people can be seen with the naked eye, including during an interview, these people are the first candidates for the role of burnt-out bosses,” says Olga Sabinina, partner at Kontakt (InterSearch Russia).

Burnt out managers have a direct impact on the mood of their own employees. It is rare that they manage to build the right working environment in the team. Instead of supporting the strengths of their subordinates, delegating competently, and gradually increasing the workload, they take it out on their subordinates. Such bosses are usually called toxic, explains psychologist and business coach Yulia Burlakova. They do not improve processes, but destroy them.

Recently, a charismatic leader from St. Petersburg complained to Burlakova that people were constantly leaving him. As it turned out, he used authoritarian management methods: he was used to putting pressure on people, he could shout. As a result, emotionally depressed employees spent a lot of energy participating in intrigues and conflicts, partly provoked by the manager, business processes were upset, and people burned out, says Burlakova. When assessing the level of stress in a team, the psychologist advises managers to start with themselves.

Hays analysts came to a similar conclusion: pressure from management is one of the top three causes of employee stress. Workers experience stress due to unclear responsibilities (42%), pressure from management (29%) and lack of someone who can delegate tasks (28%). Only representatives of the younger generation are not so susceptible to pressure, Burlakova points out: “The whip method does not work with them. Most often they just quit."

What to do?

To deal with a problem, you need to identify it. Burnout syndrome is often determined using a special test created by UC Berkeley psychology professor Christina Maslach. This is a questionnaire where the employee agrees or disagrees with basic statements: I feel exhausted from work; Now work interests me less than when I started doing it; I have doubts about the significance of the work, etc. Maslach distinguishes between physical and psychological signs of burnout. The first include fatigue, headaches, insomnia, and a feeling of exhaustion. The second includes a feeling of frustration, hopelessness, boredom and disappointment, self-doubt, guilt and irritation, etc.

According to Maslach, there are four degrees of professional burnout. In the first degree, the employee experiences mild irritation from work. In the second case, a state of chronic fatigue is added to the irritation. The third degree is more severe; the employee also develops a dislike for the profession, for example, a taxi driver is disgusted by driving a car, and a doctor is disgusted by communicating with patients. In stage four burnout, signs of health problems appear and depression may begin. According to Burlakova, the sooner a person discovers signs of burnout, the sooner he should begin to regain strength and change his lifestyle.

Vacation is not a panacea. Yulia Burlakova says that the main rule for those who do not want to burn out at work is to monitor the balance of work and personal time. After work, do not use gadgets, communicate with your family, play sports and be in nature. You need to recover a little after each working day, without waiting for holidays, vacations or weekends. “The employee himself is responsible for the quality of his life - this is a rule that must be followed in order not to become not only a victim of an inadequate boss, but also burnout,” says Burlakova.

Burnout syndrome is the scourge of modern man. We are bombarded with so many things and responsibilities that need to be done right now or even yesterday that sooner or later we can’t stand it. The result is stress, anxiety, depression, fatigue, apathy and even serious physical illness.

The phrase “burnt out at work” doesn’t seem like someone’s joke: many of us know very well what it’s like. Fortunately, burnout syndrome can be noticed in time and prevented from taking over. How? Let's talk.

The frantic pace of life is the cause of troubles

Humans were not created to live in the 21st century right away. However, we adapted perfectly, but it came at a high price. In the past, people lived in small villages and knew each other well - even the appearance of a random traveler or a fair was a big event. Any person knew what he would become when he grew up, since everyone, as a rule, continued the work of their fathers and mothers. They went to bed at nightfall and got up at dawn. Life was predictable.

Now humanity is in a state of permanent stress due to fundamental changes.

Too much stimulation. We are bombarded by a flood of information: from television, the Internet, our mobile phones, magazines and newspapers. We constantly make choices and decisions, which drains our willpower.
Insufficient security. Life is completely unpredictable. Work, home, family, intimate relationships, patriotism, freedom - these concepts have changed radically over the past decades.
Crisis of the meaning of life. Previously, we knew where to derive the meaning of life. We believed that if a person lives a righteous life, then God will reward him and send him to heaven. Now we don’t really know why we should live a righteous life if we can’t even understand what it means.

Millennia of living this way have shaped our brains, our perceptions, and our response to stress. As long as we are young, everything is fine. But as we get older, the situation gets worse. We are faced with burnout syndrome.

Where does the energy go?

If you waste energy only on staying busy at work and managing things at home, an imbalance will arise. This in turn leads to burnout. Burnout occurs when we do the same thing day after day and feel no progress.

Health deteriorates due to stress. We make impulse purchases to please ourselves a little. Or we lose income because due to lack of ambition we work worse. We break relationships with people. We fixate on what prevents us from relaxing, and, of course, we always find many such obstacles. Controlling consciousness in moments of stress is a paradoxical process: when we try too hard to relax, or be happy, or not think about something, we inevitably fail.

And the more the consciousness tries to control what should be involuntary, the worse it becomes for us (next time you are going for a walk, try to think about how you move your feet): “This is what usually happens - the one who thirsted more for happiness falls becomes depressed, and the one who most wanted to calm down becomes anxious.”

The answer to the question of how not to completely stall is to let success into your life. The desire for success will eliminate the feeling of running in place. Balance will reign and everything will be possible.

Is there a balance?

The problem of balance is not far-fetched. Steve McCletchy, in his book From Urgent to Important, cites research showing that 88% of people have difficulty choosing between work and personal life, 57% consider this a serious problem, and 64% say they feel physically exhausted after work.

At the same time, we are forced to value work. The phrases “record unemployment” and “how to survive the crisis” are heard all around. We have to take on more responsibilities just to stay in the same position. Everyday life has turned into a race: to have time to cross things off the daily list in order to meet other people's expectations. But this is not a search for balance. It's about finding a way to survive.

Distributing a certain number of hours between work and personal life will also not bring balance. The stress that has accumulated during working hours will not disappear if you spend half the day in the office and the second half of the day at home. Balance is an immeasurable value.

Those who work 60 hours a week in high-paying jobs say they love their work. This is because they pursue success every day. The drive to succeed helps them survive grueling work hours and increased demands.

Success is not necessarily better or more. The point is to move towards the goal. An effective way to overcome burnout is to never stop seeking to develop aspects of your life.

Getting out of the clutches of fatigue, or Preventing burnout

The main thing in the fight against stress, chronic fatigue and disappointment is to pull yourself together and give life a new meaning. Let's say you set unattainable goals for yourself or were in too much of a hurry. The circle is closed. But no matter what way we choose to deal with the vicious circle of stress, there is always a chance to break it. By acknowledging the problems, we already win half the battle.

1. Be prepared for stress
Learn relaxation exercises, meditation, breathing practices. And try to come to an awareness of your emotions. As soon as you realize that everything is about to go to hell, turn to the life-saving techniques that you have learned.

2. Don't give in to immediate desires
Some of our most regrettable actions are motivated by a desire to get rid of difficult experiences. However, these actions still did not help solve the problem or alleviate the stress. There is a great temptation to take medicine or look into the bar around the corner, scream and say offensive words when the mood is at zero. Take your time! Analyze your judgments and desires. If the situation requires your intervention, wait until you can control yourself.

3. Don't forget about the main thing
Remember your fundamental values and act accordingly. What is more important - letting off steam or maintaining a relationship with your loved one? Remember your core values and act accordingly.

4. Get a pet
The presence of an animal in the house will help you better cope with stress, and walking with your dog will open up new opportunities for communication with people. When we are faced with making difficult psychological decisions, pets help reduce high blood pressure better than any beta blockers.

5. Pay attention to the condition of your body
If you are too anxious, angry or scared, first calm down by doing relaxation exercises. Go to the gym and do aerobics - this will help relieve stress. Engage in physical labor, it helps to get out of the situation. A long walk is also great therapy.

6. Tell yourself “Stop”
STOP is an acronym coined by Alcoholics Anonymous: Never make decisions when you are Angry, Anxious, Lonely or Depressed. Take care of your own needs first.

7. Make up your mind
If you have a really serious problem, you need to do something about it. Hard work? Look for a new one. Are your relationships with your partner at an impasse? Maybe you should break up (but just think it over carefully). Sometimes we need an escape plan.

For example, the most common problem: if the job is too demanding (long hours, no help, a lot of pressure), start developing an escape plan. Don't spend money, don't buy a new house or a new car, don't make any expensive investments that could tie you to this job for a long time. Save your money. Think about a job that suits you best and look for options.

Even if you can't change something right away, the fact that you have a plan can alleviate stress.

“I don’t control my life!”

You probably know people (or are one of them yourself) who managed their own lives so poorly that now they hate everything about themselves? They feel locked in a never-ending cycle of unpleasant work situations, crushing debt, overwhelming responsibilities, broken relationships, and even health problems due to stress and fatigue.

People feel that everything around them is a responsibility, and they themselves have no control. Burnout and stress rule their lives, and they are at their lowest point in motivation and productivity.

Control over your responsibilities, time and results... How does that sound? Peace? Calm? Productivity? Maybe even a triumph?

We cannot experience all the amazing opportunities that life has to offer if we are constantly busy and stressed. But you don't deserve more. Is not it? Learn to notice the signs of emotional burnout in time and take action. Then every day will be filled with happiness and joy.

When a person takes on too many responsibilities, strives for ideals in work and relationships, and at the same time experiences constant stress, his strength can be depleted. Then he begins to feel inferior, loses interest in everything that happens around him, becomes lethargic and apathetic. Symptoms such as irritability, anger, depression, and a feeling of lack of time may also appear. The result is a deterioration in the quality of life, illness, nervous breakdowns. Career is under threat, family is almost destroyed, there is no desire to do anything... What is this?

Psychologists call this state emotional (or professional) burnout. In scientific terms, emotional burnout syndrome (from English burnout - literally “exhaustion of physical and spiritual strength”) is a condition characterized by a gradual increase in fatigue and overwork, indifference to one’s responsibilities at home and at work, a feeling of one’s own failure and incompetence in the profession.

The Pursuit of Happyness

On CT scans of people exposed to long-term stressors, large white spaces may be seen where brain tissue would normally be. Nightmare? Probably evolution.

The problem is that humans were not designed to live at the fast pace of the 21st century. The body simply does not have a huge reserve of ability to withstand chronic stress. And why were they needed before? Even in the Middle Ages, rarely anyone lived to be 35 years old. This is probably why we resist stress well when we are young. But our “protective system” is not designed for a longer period.

In recent years, even the much-loved American dream has been crumbling, and those who strived for it have been thrown to the margins of life. People become disillusioned and their anger and resentment turn into self-destructive behavior. “Burn everything with fire! Life has failed, and I’m giving up trying!” - people who experience all the delights of emotional burnout argue in this vein.

But our grandparents perceived life differently. However, then it was more predictable. They knew how to be happy and enjoy life, although they understood that it was impossible to be in high spirits all the time.

Cure for stress

According to statistics, the less we strive for career growth, the happier we feel. Moreover, people who focus on financial well-being are more disappointed in their work and family life than others. What to do if there are only problems around? How to overcome stress?

1. Admit you are facing difficulties.

Don't beat yourself up. Recognizing the problem means half winning the battle. Sometimes we think that everything is our fault. But let me point out: the modern world sometimes places too high demands on everyone, so it’s normal to burn out.

2. Ask your loved ones for help

3. Regain your hope

Relax - you won't become rich by age 40, and Prince Charming has a boyfriend. That's it, the fight is over. You set the bar too high and worked too hard. But life is not over there: the goal was simply unrealistic.

4. Find an outlet

Whatever way you choose to deal with the vicious circle of stress, there is always a chance to break it. Meditation, physical education, changing views, new goals, openness to the world - any positive change can set in motion a spiral of adaptation, when each subsequent change strengthens what has been achieved. Our reaction to a positive event makes something else more likely - good attracts good.

5. Develop awareness

Try to monitor your thoughts and feelings. Anger often masks fear, and jealousy can be an expression of insecurity. Do not give in to impulses, but focus on deeper and, most importantly, true feelings and motives for your behavior.

6. Don't give in to emotional impulses

Do you want to take a sedative or get drunk at the nearest bar? Don't give in to your immediate desires! Wait 10-15 minutes, and then think again - do you need it?

Before you argue with your boss or be rude to your family, step aside and calm down. You will certainly regret your rash action. It's better to warn him!

7. Play sports

Movement changes thoughts. Make it a rule to go to the gym twice a week, swim or run. Ride horses, walk, play tennis - anything to take your mind off bad thoughts.

Instead of a conclusion

And one last thing. When you really can't bear it, develop an escape plan. Take a long-term vacation or look for another job altogether. Go on a trip or talk to your family about moving to another city. Just remember: “This too shall pass.”

Based on materials from the book “The Psychology of Bad Habits” by Richard O’Connor

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