How do you know when it's time to quit? Emotional burnout at work. Burnout at work: what to do

On November 27, 2014, a lecture was given by the famous Austrian psychotherapist, founder of modern existential analysis Alfried Längle on the topic “Emotional burnout - ashes after fireworks. Existential-analytical understanding and prevention.” We publish the text of the lecture in a slight abbreviation.

Emotional burnout (burn-out)- this is a symptom of our times. This is a state of exhaustion that leads to paralysis of our strength, feelings and is accompanied by a loss of joy in relation to life.

In these stressful times, cases of burnout syndrome are becoming more frequent. This applies not only to social professions, for which burnout syndrome was previously characteristic, but also to other professions, as well as a person’s personal life.

Our era contributes to the spread of burnout syndrome- a time of achievement, consumption, new materialism, entertainment and enjoyment of life. This is the time when we exploit ourselves and allow ourselves to be exploited. This is exactly what I would like to talk about today.

First, I will describe burnout syndrome and say a few words about how it can be recognized. Then I will try to talk about the background against which this syndrome occurs, and then give a short overview of working with burnout syndrome and show how it can be prevented.

Alfried Lenglet is an Austrian psychologist and psychotherapist. Based on logotherapy and logoanalysis, he developed a new direction in psychotherapy, called existential analysis.

Mild emotional burnout

Who doesn't know the symptoms of burnout? I think every person has felt them at some point. We find ourselves showing signs of exhaustion if we have experienced great stress or accomplished something large-scale. For example, if we were studying for exams, working on a project, writing a dissertation, or raising two small children. It happens that work required a lot of effort, there were some crisis situations, or, for example, during a flu epidemic, doctors had to work very hard.

And then symptoms such as irritability, lack of desires, sleep disturbance(when a person cannot fall asleep, or, conversely, sleeps for a very long time), decreased motivation, the person feels mostly uncomfortable and may experience depressive symptoms.

This is a simple version of burnout - burnout at the reaction level, a physiological and psychological reaction to excessive stress. When the situation ends, the symptoms disappear on their own. In this case, free weekends, time for yourself, sleep, vacation, and sports can help. If we do not replenish energy through rest, the body goes into energy saving mode.

When the situation that contributed to burnout ends, symptoms disappear on their own.

In fact, both the body and the psyche are designed in such a way that great stress is possible - after all, people sometimes have to work a lot and achieve some big goals. For example, to rescue your family from some kind of trouble.

The problem is different: if the challenge does not end, that is, if people really cannot rest, are constantly in a state of tension, if they constantly feel that some demands are being made on them, they are always preoccupied with something, they experience fear , constantly vigilant about something, expecting something, this leads to overstrain of the nervous system, a person’s muscles tense, and pain occurs. Some people begin to grind their teeth in their sleep - this may be one of the symptoms of overexertion.

Chronic burnout

If tension becomes chronic, then burnout reaches the level of disorder.

In 1974, Freudenberger, a New York psychiatrist, first published an article about volunteers who worked in social work on behalf of a local church. In this article he described their situation. These people had symptoms similar to depression. In their anamnesis he always found the same thing: at first these people were absolutely delighted with their activities.

Then this delight gradually began to decrease. And eventually they burned down to a handful of ash. All of them had similar symptoms: emotional exhaustion, constant fatigue. Just the thought of going to work tomorrow made them feel tired. They had various bodily complaints and were often sick. This was one of a group of symptoms.

As for their feelings, they were no longer valid. What he called dehumanization had occurred. Their attitude towards the people they helped changed: at first it was a loving, attentive attitude, then it turned into a cynical, rejecting, negative one. Relationships with colleagues also deteriorated, a feeling of guilt arose, and a desire to get away from it all. They worked less and did everything according to a template, like robots. That is, these people were no longer able, as before, to enter into relationships and did not strive for it.

This behavior has a certain logic. If I no longer have strength in my feelings, then I no longer have the strength to love, to listen, and other people become a burden on me. It feels like I can no longer meet them, their demands are too much for me. Then automatic defensive reactions begin to take effect. From a mental point of view, this is very reasonable.

As a third group of symptoms, the author of the article found a decrease in productivity. People were dissatisfied with their jobs and their achievements. They experienced themselves as powerless and did not feel that they were achieving any success. Everything was too much for them. And they felt like they weren't getting the recognition they deserved.

After conducting this research, Freudenberger discovered that Burnout symptoms do not correlate with the number of hours worked. Yes, the more someone works, the more their emotional strength suffers as a result. Emotional exhaustion increases in proportion to the number of hours worked, but two other groups of symptoms - productivity and dehumanization, the dehumanization of relationships - are hardly affected. A person continues to be productive for some time. This indicates that burnout has its own dynamics. It's more than just exhaustion. We will dwell on this later.

Stages of emotional burnout

Freudenberger created a scale consisting of 12 levels of burnout.

First stage It also looks very harmless: at first, patients with burnout have an obsessive desire to assert themselves (“I can do something”), perhaps even in competition with others.

Then it starts careless attitude towards one's own needs. A person no longer devotes free time to himself, plays less sports, he has less time for people, for himself, he talks less with someone.

On the next step a person does not have time to resolve conflicts - and therefore he represses them, and later even ceases to perceive them. He does not see that there are any problems at work, at home, with friends. He retreats. We see something like a flower that is increasingly withering.

Subsequently, feelings about oneself are lost. People no longer feel themselves. They are just machines, machines, and they cannot stop. After some time, they feel an inner emptiness and, if this continues, they often become depressed.

At the last, twelfth stage, a person is completely broken. He becomes ill - physically and mentally, experiences despair, and often has suicidal thoughts.

One day a patient came to me with emotional burnout. He came, sat down in a chair, exhaled and said: “I’m glad I’m here.” He looked exhausted. It turned out that he could not even call me to arrange a meeting - his wife dialed the phone number.

I asked him then on the phone how urgent it was. He replied that it was urgent. And then I agreed with him on the first meeting on Monday. On the day of the meeting, he admitted: “For two days of the weekend I could not guarantee that I would not jump out of the window. My condition was so unbearable."

He was a very successful businessman. His employees knew nothing about this - he managed to hide his condition from them. And for a very long time he hid this from his wife. At the eleventh stage, his wife noticed this. He still continued to deny his problem. And only when he could no longer live, already under pressure from the outside, was he ready to do something. This is how far burnout syndrome can take you. Of course, this is an extreme example.

Emotional burnout: from enthusiasm to disgust

To describe in simpler terms how emotional burnout manifests itself, you can resort to the description of the German psychologist Matthias Burisch. He described four stages.

First stage It looks completely harmless: it’s really not quite burnout yet. This is the stage when you need to be careful. It is then that a person is driven by idealism, some ideas, some enthusiasm. But the demands he constantly places on himself are excessive. He demands too much of himself over the course of weeks and months.

Second stage- this is exhaustion: physical, emotional, bodily weakness.

On the third stages, the first defensive reactions usually begin to take effect. What does a person do if demands are constantly excessive? He leaves the relationship, dehumanization occurs. This is a reaction of counteraction as a defense so that exhaustion does not become stronger. Intuitively, a person feels that he needs peace and maintains social relationships to a lesser extent. Those relationships that must be lived because one cannot do without them are burdened by rejection and repulsion.

That is, in principle, this is the correct reaction. But only the area where this reaction begins to act is not suitable for this. Rather, a person needs to be calmer regarding the demands that are placed on him. But this is precisely what they fail to do - to avoid requests and claims.

Fourth stage- this is an intensification of what happens in the third stage, the terminal stage of burnout. Burish calls this “aversion syndrome.” This is a concept that means that a person no longer carries any joy within himself. There is disgust towards everything. For example, if I ate rotten fish, I vomited, and the next day I smell the fish, I feel disgusted. That is, this is a protective feeling after poisoning.

Causes of emotional burnout

When talking about reasons, there are broadly three areas.

This is an individual psychological area when a person has a strong desire to surrender to this stress.

The second sphere - socio-psychological, or social - is pressure from the outside: various fashion trends, some social norms, demands at work, the spirit of the times. For example, it is believed that every year you need to go on a trip - and if I cannot do this, then I do not correspond to the people living at this time, their way of life. This pressure can be carried out in a hidden form, and it can result in burnout.

More dramatic demands are, for example, demands for extended working hours. Today a person overworks and doesn't get paid for it, and if he doesn't do it, he gets fired. Constant processing is a cost inherent in the capitalist era, within which Austria, Germany and, probably, also Russia live.

So, we have identified two groups of reasons. We can work with the first from a psychological aspect, within the framework of counseling, but in the second case, we need to change something at the political level, at the level of trade unions.

But there is also a third reason, which is related to the organization of systems. If the system gives the individual too little freedom, too little responsibility, if bullying occurs, then people are exposed to a lot of stress. And then, of course, a restructuring of the system is necessary. It is necessary to develop the organization differently, to introduce coaching.

Burnout: You Can't Buy Meaning

We will limit ourselves to considering a group of psychological reasons. In existential analysis, we empirically established that the cause of emotional burnout is an existential vacuum. Emotional burnout can be understood as a special form of existential vacuum. Viktor Frankl described the existential vacuum as suffering from a feeling of emptiness and lack of meaning.

A study conducted in Austria, during which 271 doctors were tested, showed the following results. It was found that those doctors who led meaningful lives and did not suffer from an existential vacuum experienced little burnout, even if they worked for long hours. The same doctors who showed relatively high levels of existential vacuum in their work showed high rates of burnout, even if they worked fewer hours.

From this we can conclude: meaning cannot be bought. Earning money does nothing if I suffer from emptiness and lack of meaning in my work. We can't compensate for this.

Burnout syndrome poses the question: Do I really experience meaning in what I do? Meaning depends on whether we feel personal value in what we do or not. If we follow the apparent meaning: career, social recognition, love from others, then it is a false or apparent meaning. It costs us a lot of energy and causes stress. And as a result, we have a lack of fulfillment. Then we experience devastation - even when we relax.

At the other pole is a way of life where we experience fulfillment - even if we are tired. Fulfillment, despite fatigue, does not lead to burnout.

To summarize, we can say the following: burnout is the final state that occurs as a result of continuing to create something without experiencing the aspect of fulfillment. That is, if I experience meaning in what I do, if I feel that what I do is good, interesting and important, if I enjoy it and want to do it, then burnout does not occur. But these feelings should not be confused with inspiration. Enthusiasm is not necessarily associated with performance - it is a more hidden, more modest thing.

What am I giving myself to?

Another aspect that the topic of burnout brings us to is motivation. Why am I doing something? And how concerned am I with this? If I cannot give my heart to what I do, if I am not interested in it, I do it for some other reason, then in a sense we are lying.

It's like I'm listening to someone but thinking about something else. That is, then I am not present. But if I am not present at work, in my life, then I cannot receive rewards for it there. It's not about money. Yes, of course, I can earn money, but I personally do not receive any compensation. If I am not present with my heart in something, but use what I do as a means to an end, then I am abusing the situation.

For example, I can start a project because it promises me a lot of money. And I almost can’t refuse and somehow resist it. Thus, we may be tempted to make some choices that will then lead us to burnout. If it only happens once, then maybe it's not so bad. But if this goes on for years, then I'm just passing by with my life. What am I giving myself to?

And here, by the way, it may be extremely important that I experience burnout syndrome. Because I probably cannot stop the direction of my movement myself. I need that wall that I will face, some kind of push from within, so that I simply cannot continue to move and reconsider my actions.

The money example is probably the most superficial. The motives may be much deeper. For example, I may want recognition. I need praise from someone else. If these narcissistic needs are not met, I become anxious. From the outside it is not visible at all - only people who are close to this person can feel it. But I probably won't even talk to them about it. Or maybe I myself don’t realize that I have such needs.

Or, for example, I definitely need confidence. I experienced poverty as a child, I had to wear out old clothes. I was ridiculed for this and felt ashamed. Maybe even my family was starving. I would never want to experience this again.

I've known people who became very rich. Many of them have reached burnout syndrome. Because for them this was the primary motive - in any case, to prevent a state of poverty, so as not to become poor again. Humanly speaking, this is understandable. But this can lead to excessive demands that never end.

In order for people to be willing to follow such an apparent, false motivation for a long time, there must be a lack of something behind their behavior, a mentally felt deficit, some kind of misfortune. This deficiency leads a person to self-exploitation.

The value of life

This deficit may not only be a subjectively felt need, but also an attitude towards life that can ultimately lead to burnout.

How do I understand my life? Based on this, I can develop my goals by which I live. These attitudes can be from parents, or a person develops them in himself. For example: I want to achieve something. Or: I want to have three children. Become a psychologist, doctor or politician. Thus, a person sets goals for himself that he wants to follow.

This is completely normal. Which of us doesn't have goals in life? But if goals become the content of life, if they become too great values, then they lead to rigid, frozen behavior. Then we do our best to achieve our goal. And everything we do becomes a means to an end. And this does not carry its own value, but only represents a useful value.

“It’s so good that I will play the violin!” is living your own value. But if I want to be the first violin at a concert, then, while playing some piece, I will constantly compare myself with others. I know that I still need to practice, play and play to achieve my goal. That is, my goal orientation predominates due to my value orientation. Thus, a deficit of internal attitude arises. I do something, but there is no inner life in what I do. And then my life loses its vital value. I myself destroy internal contents in order to achieve goals.

And when a person neglects the intrinsic value of things in this way, and does not pay enough attention to this, an underestimation of the value of his own life occurs. That is, it turns out that I use the time of my life for the goal that I have set for myself. This leads to loss of relationships and inconsistency with oneself. And with such inattention to internal values and the value of one’s own life, stress arises.

Everything we have just talked about can be summarized as follows. The stress that leads to burnout is due to the fact that we do something for too long, without a sense of inner consent, without a sense of the value of things and ourselves. Thus we arrive at a state of pre-depression.

This also happens when we do too many things, just for the sake of doing them. For example, I cook dinner just so that it is ready as quickly as possible. And then I’m glad when it’s already over, done. But if we are happy that something has already passed, this is an indicator that we did not see the value in what we are doing. And if it doesn’t have value, then I can’t say that I like doing it, that it’s important to me.

If we have too many of these elements in our lives, then we are essentially happy to let life pass us by. So we like death, destruction. If I simply carry out something, it is not life - it is functioning. But we shouldn’t, we don’t have the right to function too much - we must make sure that in everything we do, we live, feel life. So that she doesn't pass us by.

Burnout is such a mental account, which we are exposed to for a long alienated relationship with life. This is the life that is not truly mine.

Anyone who spends more than half the time doing things that he does reluctantly, does not give his heart to, and does not experience joy in doing so, should sooner or later expect to experience burnout syndrome. Then I'm in danger. Wherever I feel an inner agreement in my heart about what I am doing and feel, there I am protected from burnout.

Preventing emotional burnout

How can you work with burnout syndrome and how can you prevent it? Much can be solved on its own if a person understands what causes burnout syndrome. If you understand this about yourself or about your friends, then you can start solving this problem, talk to yourself or your friends about it. Should I continue to live this way?

I felt this way myself two years ago. I intended to write a book over the summer. I went to my dacha with all the papers. I arrived, looked around, went for a walk, talked with the neighbors. The next day I did the same thing: I called my friends and we met. On the third day again. I thought that, generally speaking, I should already start. But I didn’t feel any particular desire within myself. I tried to remind them what was needed, what the publishing house was waiting for - this was already pressure.

Then I remembered about burnout syndrome. And I said to myself: I probably need more time, and my desire will surely return. And I allowed myself to observe. After all, the desire came every year. But that year it did not arrive, and until the end of the summer I did not even open this folder. I didn't write a single line. Instead, I rested and did wonderful things. Then I began to hesitate, how should I treat this - as bad or as good? It turns out that I couldn’t, it was a failure. Then I told myself that it was reasonable and good that I did this. The fact is that I was a little exhausted, because before the summer there was a lot to do, the whole academic year was very busy.

Here, of course, I had an internal struggle. I really thought and reflected on what is important in my life. As a result, I doubted that writing a book was such an important thing in my life. It is much more important to live something, to be here, to experience valuable relationships - if possible, to experience joy and not constantly put it off for later. We don't know how much time we have left.

In general, working with burnout syndrome begins with unloading. You can reduce time pressure, delegate something, share responsibility, set realistic goals, critically examine the expectations you have. This is a big topic for discussion. Here we really come across very deep structures of existence. Here we are talking about our position in relation to life, about ensuring that our attitudes are authentic and correspond to us.

If burnout syndrome has a much more pronounced form, you need to take sick leave, physically rest, see a doctor; for milder disorders, treatment in a sanatorium is useful. Or just arrange a good time for yourself, live in a state of unloading.

But the problem is that many people with burnout syndrome cannot allow themselves to do so. Or a person goes on sick leave, but continues to make excessive demands on himself - thus he cannot get out of stress. People suffer from remorse. And in a state of illness, burnout intensifies.

Medications may help in the short term, but they are not a solution to the problem. Bodily health is the foundation. But we also need to work on our own needs, internal deficits of something, on attitudes and expectations towards life. You need to think about how to reduce the pressure of society, how you can protect yourself. Sometimes you even think about changing jobs.

In the most severe case that I have seen in my practice, the person needed 4-5 months of release from work. And after going back to work - a new style of work - otherwise, after a couple of months, people will burn out again. Of course, if a person works hard for 30 years, it is difficult for him to reconfigure, but it is necessary.

You can prevent burnout by asking yourself two simple questions:

1. Why am I doing this? Why am I studying at the institute, why am I writing a book? What's the point? Is this of value to me?

2. Do I like doing what I do? Do I love doing this? Do I feel like this is good? So good that I do it willingly? Does what I do bring me joy? It may not always be this way, but a feeling of joy and satisfaction should prevail.

Ultimately, I may ask another, larger question: Is this what I want to live for? If I'm lying on my deathbed and I look back, do I want it to be that I lived for it?

Emotional decline may occur due to problems at work. How to deal with this and what needs to be done to regain strength and taste life?

Burnout on work is controllable

Burnout at work causes a state of discomfort and stress. Feelings of fatigue, anxiety, and dissatisfaction gradually develop into depression. It is important to find the strength to overcome this condition, to accept it as a sign to change your attitude towards problems and difficulties.

The most dangerous thing about professional burnout is stress, which reduces performance and leads to illness. Many people suffering from burnout seek solace in alcohol, drugs and gambling.

Burnout syndrome at work is typical for certain categories of people:

idealists with high demands on their duties;
individuals with low self-esteem, with a victim position, who easily take the blame;
vulnerable and touchy people;
people who don’t want to look at things realistically want to see everything in a “rosy color”.

Working with other people in the service sector, medicine, education, and creativity carries risks for the manifestation of the syndrome.

Emotional burnout occurs among workers:

medicine and emergency services;
teachers and educators;
workers in the service sector;
businessmen;
creative people - these can be actors, artists, designers.

Burnout can also be caused by remote work - isolation and complete lack of communication is an extreme and critical state for the psyche.

Psychological stress creates a difficult moral environment in the team of employees. Every day brings new tasks and goals, the spiral of events twists, and the load on the psyche becomes unbearable.

The burnout process occurs in stages:

There is a feeling of fatigue.
Insomnia is alarming and apathy appears at work.
It's hard to concentrate on work.
Deterioration of health, decreased immunity, constant colds, exacerbation of chronic diseases. The person becomes irritated, dissatisfied, picky.
Against the backdrop of a deterioration in general well-being, the level of self-control sharply decreases. Outbursts of anger and resentment become frequent, the person is consumed by feelings of guilt and self-pity, and he withdraws into the circle of his problems.

You can notice alarming symptoms by the physical state of the body, psycho-emotional state and social behavior in society. Deterioration in performance indicates the degree of burnout.

The burnout effect can occur in a hidden form. Some people carry a feeling of dissatisfaction, fatigue, and pain for years - this undermines the health of the physical body and shortens life.

Having noticed and felt the first symptoms of burnout, you should prevent it.

To change the situation for the better, you need to evaluate the events taking place and take responsibility for your life. Instead of looking for those to blame for the current situation, we need to work to eliminate the problem. You should clearly understand that only you are responsible for what is happening to you now.

Burnout at work has obvious signs - fatigue and loss of interest in work. It is not immediately possible to understand the reason for this behavior and identify the symptoms of burnout.

hair loss, early appearance of gray hair;
wrinkles, bags under the eyes, premature aging;
decreased immunity;
heart problems;
constant feeling of fatigue, drowsiness, fear, dissatisfaction, irritation;
insomnia;
lack of sexual desire;
overeating, craving for alcohol, malnutrition.

You can determine your condition by taking a test from the Internet or attending a training. The next step is to change your attitude towards problems at work, change your lifestyle, and develop your personality.

Burnout at work: what to do

Burnout at work can happen to anyone, once you identify it, you need to set priorities, decide what to do first, how to change your attitude towards situations occurring at work.

If it is impossible to avoid stress, you need to learn to let it go. After all, if it accumulates over many years, it will develop into a feeling of hopelessness and disappointment, which shortens life several times.

In medicine, there is the concept of “armor of tension” - this is a state of muscle stiffness, it occurs as a response to stress. The muscles most often affected are the shoulder girdle, face, knees and hips.

The muscles are constantly tense, which means the body is working hard. Movements become constrained, tense, and vitality is depleted.

The moment a person realizes that something is going wrong in life and he is entering the stage of burnout, he needs to change his lifestyle. This will help you set priorities and get out of the crisis. There is no need to fight “bad” people, factors, problems, you need to change your attitude towards them - block them and change the situation “for yourself”.

The best recipe for dealing with stress and burnout is to rest. When planning a vacation, you should give both your physical body and mind the opportunity to rest.

These actions can prevent the development of burnout, become more sociable, strong and healthy:

Three hours before bedtime, you need to exclude the influence of external factors on your life. You should spend time away from the computer and smartphone; an alternative is a walk in the fresh air for two hours. Returning to the house, you should take a shower and go to bed.
Adequate sleep restores health and fills you with strength. Drinking regime is important for the functioning of the digestive, immune system and brain. You should drink water consciously, immediately after waking up, try to drink every hour during the day and before going to bed.
A sedentary lifestyle is the scourge of modern society. If a person spent eight hours at work in a sitting position, he needs an hour of physical activity. No wonder they say that movement is life.
The sooner you realize this, the longer and happier you will live. You can choose one of the ways to walk in the fresh air: brisk walking, jogging, rollerblading, skiing, cycling. You need to run at a low heart rate, because the purpose of this run is to saturate the body with oxygen and relieve tension.
In nutrition, it is important to choose foods that are rich in fiber, proteins and vitamins.

To feel prepared for life, you need to constantly improve your communication and internal development skills.

To get rid of burnout you should develop the following skills:

the ability to change - your habits, routine, diet, lifestyle can always be changed if YOU need it;
To develop, you need to constantly learn, master new knowledge in order to be a popular and interesting person;
healthy lifestyle. It is important to understand that you should not expect a blow from life in the form of a severe illness, you can independently choose your diet, movement and sleep and be healthy and happy!
ability to communicate and build relationships.

Everyone can treat their body and spirit. If you wish, you can find a psychotherapist and become a participant in the training.

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 experience 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.

Reasons

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 doing 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 that a woman rewards herself with: cooking soup means she deserves to watch one episode of her favorite TV series, ironing 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;
adherence to 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.

Have a bad mood since the morning, disgust at the thought of work, indifference to new proposals and ideas, procrastination, a feeling of fatigue and headaches become your constant companions? But not so long ago you were pleased with your profession, office, colleagues, and even difficult tasks. What happened? Most likely, you, like many others, have become a victim of an illness known in psychology as emotional burnout syndrome at work. This problem has recently become very widespread.

Signs of burnout syndrome

The main sign of the presence of emotional burnout syndrome is constant fatigue, which does not go away even after a good sleep, weekend or vacation. It is this that leads to loss of interest in work and the inability to perform even the simplest tasks. The feeling of fatigue is followed by other problems: attacks of melancholy, dissatisfaction with oneself, insomnia, health problems.

You need to be prepared for the fact that the symptoms will only get worse. At first, the energy level gradually decreases, and it becomes more and more difficult to go to work. Not only does the desire to do something significant disappear, but also to perform routine tasks. Feeling worse, headaches become more frequent. It becomes more difficult to fall asleep in the evenings and get up in the morning.

A person feels tired all the time, even if he has not done any hard work. All this is combined with attacks of bad mood, dissatisfaction with oneself and deterioration of relationships with other people. Immunity gradually decreases, chronic diseases worsen. In psychology this is called extreme worker exhaustion. The person develops depression and even has thoughts of suicide.

Causes and situations that contribute to emotional exhaustion

Burnout at work can be caused by one or more several reasons, and the list of these reasons is quite extensive. This is partly why burnout syndrome is so common. What can stimulate the development of unpleasant symptoms?

Monotony, routine nature of work

This is the most common and most obvious source of disaster. Repeating the same actions day after day, a person feels like the hero of the movie “Groundhog Day”, ceasing to see the meaning of what is happening.

Intense rhythm, many difficult or non-standard tasks

There is no smell of monotony and boredom here, but from the constant use of the body’s intellectual and mental resources at full capacity a person can “burn out” faster than from monotonous work. Months and years of working 12-14 hours a day, seven days a week, with capricious clients and complex requests will sooner or later lead a specialist to take sick leave due to physical exhaustion or to see a psychiatrist.

Lack of tangible results

Architects who build houses or fashion designers who create clothing collections do not face this difficulty, but those who work in the service sector are familiar with the problem. There are no great achievements - no feelings of satisfaction from the work performed, especially if management and clients are stingy with praise.

Lack of praise

Lack of feedback can cause great disappointment. If they don't praise, is the work done poorly? But they don’t scold me either, so that means it’s good? But then would they be praised? Or does everyone care? People who find themselves in this situation are not sure that they should continue to do anything at all.

Unclear distribution of roles and functions

Not all tasks can be written down in a job description, so often many people are forced to do what not their responsibility. It can be even worse - when today this is not part of your responsibilities, but tomorrow it is. And then vice versa. Trying to guess what to do and what not to do keeps employees on their toes.

Instability and uncertainty

Knowing that tomorrow your plant may be closed, and wage debts may not be paid, few people will want to work at full capacity. But even if we are only talking about whether they will give a new position, whether the salary will be raised, whether the boss will be replaced, and whether the company will move to a new office, it becomes more difficult to make plans for the future, which undermines workers' enthusiasm.

Life in a metropolis

The intense pace of life in large cities places great demands on the number of tasks completed per day and forces you to spend a lot of time and effort. Crowded transport, queues in stores, high prices, noise, lack of space, small apartments, high prices - all this is not conducive peace of mind.

Office Open Space

This is a type of metropolis limited to the office. People face the same challenges: noise, crowded spaces, phone calls, crowds, lack of personal space and ability to concentrate. If the employee does not have a permanent workplace, an Open Space type office can become a real nightmare.

Risk group: who is most susceptible to burnout?

The main causes of burnout syndrome do not depend on the type of activity. But people in certain professions face this problem more often than others.

Some personality traits contribute to the development of emotional burnout

This may be due unsuitable working rhythm. Some people are more inclined to do monotonous work, but do not tolerate rush jobs. Others perform well under pressure but become less enthusiastic when the pace slows.

People who suffer the most are those who tend to take on excessive workloads, perfectionists, workaholics, and those who have difficulty saying “no.”

This category also includes people who abuse alcohol or substances in situations where they need support. Over time, they begin to rely on these tools more often. When they go off medication, they may experience the same symptoms of loss of interest, fatigue and indifference.

It is believed that due to their sensitivity, women are more at risk of burnout. Indeed, emotional exhaustion is more often diagnosed in women, but the reason is not a lack of stamina.

Firstly, women are willing to seek help, while for men it is socially unacceptable. Even if a man suffers from burnout syndrome, it is difficult to take this into account in statistics.

Secondly, a woman’s daily workload often exceeds a man’s, especially if a woman works, raises children, runs a household, and cares for elderly relatives.

Approaches to solving the problem

Typically, people suffering from symptoms of burnout are advised to introduce radical changes: take a long vacation, change jobs, learn a new profession, sign up for a consultation with a psychotherapist or psychologist.

All these methods are obvious, but it is rarely possible to use them. In fact, if you had the opportunity to take a long extraordinary vacation, would you live this life?

The same thing happens with changing professions and education. If you don't have the strength to leave the house, will you be able to attend courses and take exams? Those with two small children, elderly parents and a mortgage are unlikely to be able to give up a boring but well-paid job to start a new career from scratch.

But that doesn't mean you shouldn't take a vacation if you can take it. However, do not despair if you do not have such an opportunity. Psychologists advise starting with simple changes, which can also make life much easier.

Emotional burnout in mothers

All of the above factors in the development of burnout syndrome are characteristic not only of work situations. Often the same symptoms are experienced by new parents, especially mothers who spend maternity leave at home with a child. Why is this happening?

Spending most of their time at home with their baby, women face lack of communication in the outside world, and also with a lack of variety of leisure activities. If the child also constantly demands attention, there is simply no time left for anything else. Household worries absorb a person entirely. But if an employee of an enterprise can take a vacation or quit, a parent cannot do this. Therefore, he or she begins to treat the child with indifference, ceasing to experience the joy of caring for him or her, walking, feeding and bathing. But indifference is not so bad; it can lead to psychological or physical violence.

The very fact of emotional burnout in a woman on maternity leave is often hushed up, because talking about one’s own dissatisfaction with life Because of the birth of a child, it is not accepted - no matter what happens, you need to be calm, collected, not complain and not become limp. Many mothers do not find support from either their spouse or friends. A woman may also become upset, considering herself bad mother who does not love her child.

To prevent burnout, it is recommended to distribute child care responsibilities evenly between both parents. If the mother usually spends the first year of life with the child, the father can take leave to care for the baby in the second year, and the mother goes to work. But the parent who is currently working must take on part of the parenting responsibilities, freeing up personal time for the second spouse.

Emotional burnout

If you are constantly stressed and feel frustrated and exhausted, you are likely on the path to burnout. In a state of burnout, problems seem insoluble, and everything that happens around does not cause any emotional response. Constant dissatisfaction and alienation pose a real threat to health, as well as professional and personal life. However, if you can recognize the early signs of burnout, you can prevent it. If you have already reached a critical point, there are many ways to regain balance, believe in yourself again and begin to enjoy life.

What is burnout?

Burnout is a state of emotional, mental and physical exhaustion caused by severe and prolonged stress. Burnout makes a person feel overwhelmed, emotionally drained, and prevents them from meeting normal demands. With prolonged exposure to stress, a person loses the interest and motivation that once prompted him to take on work.

Burnout reduces work productivity, drains energy, increases feelings of helplessness and hopelessness, and provokes indifference and a cynical attitude towards life. In the end, a person feels like he is good for nothing.

Consequences of burnout

The negative consequences of burnout extend to all areas of life, including work, relationships with family, friends and acquaintances. Burnout can cause long-term changes in the body, such as a decreased ability to resist colds and flu. This is why it is necessary to start fighting burnout as early as possible.

How to diagnose burnout in yourself?

You are on the path to professional burnout if:

Every workday seems bad to you.
You no longer care about what happens at home and at work.
You feel like your strength is running out.
You spend a lot of time doing things that seem incredibly boring to you.
It seems to you that no one needs your work.

Signs and symptoms of burnout

Many of us have days when we feel helpless and useless, and find it difficult to force ourselves to get out of bed and go to work. If you feel like these situations happen to you too often, you may be experiencing burnout.

Burnout is a gradual process. At first, the signs are almost invisible, but over time they get worse. Any, even the earliest symptoms cannot be ignored. If you deal with them as early as possible, you can prevent disaster. If you give up on them, burnout will come very quickly.

Physical signs and symptoms of burnout

Constant fatigue and impotence
Low immunity, constant colds
Frequent headaches or muscle pain
Changes in eating and sleeping habits

Emotional signs and symptoms of burnout

Constant feeling of failure and lack of self-confidence
Feelings of helplessness, futility and worthlessness
Feeling lonely
Loss of motivation
Negative attitude towards the surrounding reality, which intensifies over time
Lack of pleasure from work and sense of self-satisfaction

Behavioral signs and symptoms of burnout

Avoidance of responsibilities
Reluctance to communicate with others
Procrastination, exceeding deadlines for standard tasks
The desire to “seize” problems, using alcohol or drugs to relieve psychological pressure
The desire to take out evil on others
Being late, wanting to leave work early

The difference between stress and burnout

Burnout is a consequence of constant stress, but burnout and stress are not the same thing. Stress involves too much pressure - both physical and psychological. People who are under stress often think that the situation will return to normal if they just take control of it.

Burnout, on the contrary, causes the belief that the situation will never return to normal. Burnout is complete emptiness, lack of motivation and desire to do anything. For people experiencing burnout, life seems hopeless. People under stress drown in their responsibilities, people with burnout simply dry out. People under stress are fully aware of their situation, but burnout often comes unnoticed.

Stress or burnout?

Causes of burnout

Burnout is closely related to professional activity. Anyone who works too much and doesn't get enough out of it is at risk of burnout - be it an office worker who hasn't taken a vacation for several years, or a housewife who is torn between children and aging parents.

The rate of burnout also depends on a person's lifestyle and character - in particular, on what he does in his free time and how he views the world.

Work-related causes of burnout

Lack of control over the work process
Lack of recognition and rewards for good work
Unclear or high expectations
Monotony, lack of complex but interesting tasks
Chaotic or overly stressful work environment

Lifestyle causes of burnout

Overwork, lack of time for rest and communication
Lack of truly close people who can support
The desire to take on as many responsibilities as possible, the reluctance to accept outside help
Lack of sleep

Personality traits that influence burnout

Perfectionism, the desire to do everything as best as possible
Pessimistic views of yourself and the world around you
Desire to control everything, distrust of others
Ambition, workaholism

Sound familiar?

If you feel burnout is looming or has already occurred, you need to stop immediately to prevent further physical and emotional damage. Take a break and think about how you can help yourself.

Reach out to others to cope with burnout

People facing professional burnout feel helpless. However, stress can be controlled. There are several steps you can take to bring your life back into balance. One of them is communication.

Social interaction is a natural antidote to stress

Talk to someone who knows how to listen. You will immediately feel your nervous system calm down and your stress level decrease. The interlocutor should not solve your problems at all. It will be enough if he simply listens to you without being distracted and refraining from making judgmental statements.

By pouring out your soul, you are unlikely to become a burden to anyone. On the contrary, many friends and relatives will probably be flattered by your trust, and your relationship will only improve.

Tips for overcoming burnout through positive interactions

Spend as much time as possible with those closest to you- spouse, children or friends Try to take your mind off your worries and make your time together as enjoyable as possible.

Communicate more with colleagues. Good relationships with colleagues can prevent burnout. For example, during a break, put down your smartphone and try to chat with someone nearby, or make an appointment with them after work.

Try not to communicate with those you don't like. Communication with negative people who do nothing but complain about life really spoils your mood. If you must work with such a person, try to limit the time you spend together.

Join a community that you find important and interesting. Religious and social groups allow like-minded people to connect, share ways to deal with stress, and make new friends. If your industry has a professional association, you can attend meetings and talk with others who are experiencing the same problems as you.

If you don't have any friends to talk to, it's never too late to make new ones and thereby expand your network of contacts.

The power of donation

Helping other people brings satisfaction, helps reduce stress and expands your social circle.

Of course, if you're on the verge of burnout, you shouldn't take on too much, but sometimes people don't ask for much. Most often, a kind word and a smile is enough for both parties.

If you do monotonous and uninteresting things or are constantly in a hurry, perhaps you should change your job. Of course, for many of us this is a very responsible and not very realistic step, because we need money to pay bills, but in any case we can change something for the better.

Try to find meaning in what you are doing. Even the most boring tasks tend to benefit other people, providing them with the products or services they need. Focus on what you enjoy, even if it's talking to colleagues over lunch. Change your attitude towards work, and you will feel a sense of control over the situation begin to return to you.

Find balance in life. If you hate your job, find fulfillment in your family, friends, hobbies, or volunteering. Focus on the moments that bring you true joy.

Make friends at work. A close emotional connection with colleagues helps overcome monotony and neutralize the effects of emotional burnout. If you have people around you with whom you can exchange a few words, the level of stress from unloved or stressful work will be significantly lower. Your work efficiency will increase, and your days will seem less dull.

Take a vacation. If you feel like burnout is imminent, take a break. Take paid or unpaid leave or sick leave, in a word - find a way to temporarily not appear at work. Use this time to replenish your energy with these tips.

Burnout- this is a sure sign that you are doing something wrong in your life. Think about your dreams and goals. Do you have to neglect them? Consider the current situation as an opportunity to analyze your life, rest, reflect and recover.

Set boundaries. Do not strive to embrace the immensity. Learn to give up things that consume an inordinate amount of your time. If this is difficult for you, remind yourself that every refusal frees up time for what really matters to you.

Treat yourself to a technology-free holiday. Every day, turn off your computer and phone for a while so that calls and emails do not bother you.

Feed your creativity. Creativity is another antidote to burnout. Try new things, take part in fun projects, spend time on your hobbies. Choose activities that have nothing to do with your job.

Plan your vacation. Relaxation techniques - yoga, meditation and deep breathing - relax the body, as opposed to stress, which causes tension.

Get as much sleep as possible. Feeling tired due to burnout can cause you to think irrationally. Keep your stress under control by ensuring you get a good night's sleep.

Learn to concentrate on tasks

Learn to reduce your stress levels in the present moment.
Manage anxious thoughts and feelings.
Motivate yourself to take action to cope with burnout.
Improve relationships at work and at home.
Remember the feelings that make work and life meaningful.
Improve your health and standard of living.

Play sports

Even if you think that sports are the last thing on your mind when you're feeling burnt out, you need to remember that sports are a powerful tool in the fight against stress. With its help, you can improve your mood right now!

Exercise for at least half an hour a day. If necessary, you can break this interval into shorter periods. A ten-minute walk improves your mood for two hours.
Rhythmic swinging of the arms and legs can boost energy, improve concentration, and relax the body and mind. Try running, weightlifting, swimming, martial arts, or even dancing.
Shift your focus from thoughts to physical sensations (for example, the way the wind blows on your face) and focus on movements (for example, the way your feet step on the ground).

Don't forget to eat the right foods

What you eat directly affects your mood and energy levels throughout the day.

Minimize your intake of sugar and simple carbohydrates. If you're craving familiar snacks like pasta or fries, remind yourself that high-carbohydrate foods tend to cause mood swings.

Minimize your consumption of foods that affect your mood.(particularly caffeine, trans fats, chemical preservatives and hormones).

Introduce mood-boosting Omega-3 fatty acids into your diet. The best sources of Omega-3 acids are fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed and walnuts.

Avoid nicotine. Smoking helps some people calm down, but nicotine is a powerful stimulant that increases anxiety levels rather than increasing them.

Drink alcohol in limited quantities. Alcohol provides temporary relief from anxiety, but if you drink in excess, you will feel even worse when the intoxicants wear off.