People usually feel tired at the end of a work shift, at the end of the work week, or just before a vacation. Unfortunately, there are times when you feel overtired all the time. At the same time, you notice a lack of enthusiasm for work. Along with fatigue, its faithful companions settle in your consciousness: detachment, cynicism and indifference. There is emotional burnout.

The scourge of modern people

Symptoms of emotional burnout have become increasingly common in recent years. This is due to modern work realities and the busy rhythm of life. Employers are becoming more demanding and working conditions are becoming more stressful. The situation is often complemented by a turbulent atmosphere in the team, intrigue and gossip. Let's talk about what causes emotional burnout and how you can overcome this condition.

Burnt house analogy

The term “burnout” was coined in the 70s of the 20th century by psychologist Herbert Freudenberger. There is a clear relationship here with the concepts of “scorched earth” or “scorched house”. If you have ever walked past a burnt building, you know how sad and depressing it is. Wooden buildings burn almost to the ground, leaving only part of the walls. Concrete structures have better luck. But if outwardly the brick houses damaged by the fire hardly change their appearance, then inside the observer’s eyes are presented with a sad sight. You will be amazed at how fierce fire can be and the scale of the disaster. Dr. Freudenberger drew an analogy with a scorched concrete structure and emotional burnout in people. On the outside, a person practically does not change, but his internal resources are completely depleted.

Three degrees of burnout

Modern researchers distinguish three degrees of burnout: exhaustion, cynicism and ineffectiveness. Let's take a closer look at what all these stages lead to. Exhaustion from burnout causes anxiety, difficulty sleeping, lack of concentration, and even physical illness. Cynicism is sometimes called depersonalization or a self-perception disorder. At the same time, a person’s own actions are perceived not from the inside, but from the outside. There is a persistent feeling that control over oneself has been lost, there is a feeling of alienation from the people with whom the person works, and a lack of interest in work. And finally, the third factor takes away your confidence that you are doing a good job or doing your job well. This feeling does not grow out of nowhere.

No person wants to fall into the trap of burnout. On the one hand, everything is simple: you need not to overload yourself with work. But, on the other hand, everything is much more complicated, and trouble can creep up suddenly. To know how to cope with this condition, you need to be able to identify the causes of its occurrence.

What Causes Burnout?

In fact, the idea that burnout comes from missing days off and vacations is a fairly common misconception. Here's what Alexandra Michel, a science writer at the Association for Psychological Science, says: “Burnout occurs when there are more negative work-related factors than positive ones. When deadlines for a project are running out, the boss’s demands are too high, there is a lack of working time, and other stress factors are present. At the same time, rewards for work, recognition from colleagues and relaxation take up much less space.”

Terms

UC Berkeley professor Christina Maslach has been studying this problem since the 70s. The expert and her colleagues proposed six workplace environmental factors that are responsible for burnout. These include workload, control, reward, value, community, and fairness. A person feels emotionally empty when two or more of the factors listed above do not meet his needs. For example, an employee has a small salary but has too high demands and hard work. Unfortunately, many workplaces fail to meet the basic needs of staff. One large study conducted in Germany by Gallop found that 2.7 million workers reported symptoms of burnout. In 2013, a survey of business executives in the UK found that 30 percent of managers believed that their company's staff were at risk of widespread burnout.

Risks and consequences

The consequences of this phenomenon are comparable only to a catastrophe on a universal scale. According to Dr. Michelle, burnout is more than just a state of mind. This condition leaves an indelible mark on people's brains and bodies. Fatigue and loss of interest in work are just the tip of the iceberg. In reality, the risks of burnout are more serious. Individuals suffering from burnout experience chronic psychosocial stress that is detrimental to personal and social functioning. This suppresses cognitive skills and has detrimental effects on the neuroendocrine system. Over time, the effects of burnout lead to problems with memory functions and decreased concentration. There are also high risks of causing damage to the psyche, in particular, the occurrence of depressive disorder.

Burnout affects brain function

This problem has been studied by scientists many times. Thus, one of the more recent scientific studies showed that in people suffering from emotional burnout, the prefrontal cortex of the brain becomes thinner. This important department is responsible for cognitive functions. Typically, the prefrontal cortex becomes thinner with age, as part of the body's natural aging process. But, as we see, this process can start much earlier under certain conditions.

Risks of coronary heart disease

Stress and other negative emotions cannot but affect the functioning of the heart. Another study of almost 9 thousand workers susceptible to burnout showed that the risk of coronary heart disease significantly increases in this category. These and other consequences sound rather gloomy, so let's turn the topic into a more positive direction. Fortunately, overcoming burnout is possible.

How to overcome the problem?

When a person feels the effects of burnout, he becomes concerned about his condition. The first thing that can ease panic is to reduce the amount of work done. Psychologists suggest looking for ways to manage workload in the following tricks: delegating tasks, the ability to refuse help, and keeping a diary. There you can write down the conditions that make you feel stressed at work. However, burnout is not only associated with professional stress. Learn to look at the world with your eyes wide open again, try to enjoy relaxation, hobbies and any nice moments not related to work. In order to bring the negative and positive into balance, you need to learn to enjoy life again.

Do what you like

It's easy to forget about yourself when you're going through a period of burnout. You live under the yoke of constant stress, so the only outlet is to increase the number of tasty dishes in your diet. However, sweets will not relieve you of the problem itself. But a healthy diet, enough water and exercise can quickly bring you back to normal. Try to do what you like, find time to meet with friends. To close, here's what software developer Kent Nguyen says: "Burnout comes from not being able to do what you love or what's important to you on a regular basis."

Burnout syndrome at work: how to deal with it. Meditation is an eternal or endless source of strength and health

Burnout is a state of exhaustion caused by prolonged stress. Like impostor syndrome or FOMS, it is not a disease, but rather a complex of psychological and physical problems. Despite the fact that there is no burnout in ICD-10, psychologists have been using this term for a long time, and the problem itself has been well studied.

The term “professional burnout” was introduced by American psychologist Herbert Freudenberger in the mid-70s. In those years, he had a private practice on the Upper East Side, one of the most prestigious areas of New York. Many of his clients were successful people, but at the same time they suffered from indifference and even hatred towards their work. Their stories were included in Freudenberger's book Burnout: The High Cost of High Achievement, a bestseller published in 1980.

The main signs of professional burnout are a feeling of exhaustion, decreased productivity and, finally, professional cynicism - a cold, detached attitude towards one’s activities, clients and colleagues. However, some psychiatrists add to this exactly the opposite reaction - a manic obsession with work with the same lack of strength.

Is this a problem for everyone who works a lot?

Not really. Professional burnout is associated not only with overwork, but also with high emotional stress, which not everyone is able to withstand. Therefore, it is most difficult for those whose job is to help people. These are doctors, psychologists, teachers, social workers, charity workers and police officers. When they burn out, they often experience depersonalization - a kind of defensive reaction and professional deformation: an insensitive attitude towards clients, an inability to perceive them as human beings.

However, recently burnout has begun to be viewed in a broader sense - as a problem that can affect any person whose occupation requires a lot of dedication. And it's not just about work. There is also parental burnout, which is especially painful for mothers and fathers of children with special needs: they may feel that they are trapped and their whole life comes down to the need to “serve” the child.

But all my friends somehow cope, but I don’t. Why is this so?

In fact, not everyone copes. According to research, at least in the USA and Europe, where the issue has been studied since the 70s, every third person faces professional burnout. It all depends on the situation - maybe your work requires too much emotional involvement and contact with people for you. The degree of burnout can be influenced by both the monotony of work and the lack of its visible results, so another consequence is often disappointment and devaluation of one’s successes.

Is there a list of symptoms of burnout?

There is no clear list - everything is individual. First of all, it is customary to highlight chronic fatigue and depression. In addition, those suffering from burnout may develop insomnia, anxiety, decreased attentiveness and ability to concentrate on tasks, headaches, loss of appetite and irritability. Clinically, burnout and depression are indeed very similar - which is why they are often viewed as related problems. However, there is research confirming the difference between depression and burnout. For example, Canadian scientists claim to have found a “biomarker” of burnout - this is the level of cortisol in the blood.

Cortisol is also called the stress hormone: the more stress, the higher its level. Scientists note that depression is accompanied by an excess of it, but for those who suffer from burnout, on the contrary, there is not enough of it - the body seems to “give up.” But when making a diagnosis, specialists still focus on the overall picture and symptoms.

How can I check how burned out I am?

There are separate tests for this, you can take them online. For example, the “Maslach questionnaire” - American psychologists developed it twenty years ago. The test even has separate options for retailers, healthcare workers and law enforcement officers. All statements (for example, “at the end of the working day I feel like a squeezed lemon”) should be rated on a scale from “never” to “every day.”

So, it seems I'm burned out. What should I do?

In such a situation, many wonder whether it’s time to change jobs, or even professions. But, firstly, this is not a solution for everyone, and secondly, the problem is probably not only in the work, but also in how you approach it. Of course, if you are part of the most vulnerable group - doctors, teachers, hotline employees, and so on, then there is no escaping this specificity.

Support groups, training, and psychotherapy will come in handy here. Even psychologists and psychotherapists themselves go to a supervisor and discuss the problem of burnout in the professional community. So it's not unusual for you to need support.

Try to understand what causes you the most stress, and don’t be afraid to discuss it with your bosses and colleagues - together it’s easier to find new solutions or redistribute responsibilities. Remember why you love your job and try to focus on that. Experts also advise taking short breaks during the workday to do something enjoyable.

For the rest, the so-called work-life balance will help: try to set up processes so as not to live at work. Be sure to set aside time for your favorite non-professional activities, be it javelin throwing or bird watching. Well, allow yourself to rest. Don't check work email in the middle of the night unless it's an emergency.

What if I'm the boss? How to protect your team from burnout?

For starters, it's good that you're thinking about it - because your subordinates are definitely thinking about it: according to sociological research, 53% of working people around the world are now closer to burnout than five years ago. Here it is important to closely monitor the mood in the team and clearly set tasks: burnout often happens where an employee does not fully understand his area of responsibility and tries to take on more than you expect from him. A good recipe is a change of focus. If someone is stuck in a routine and has been doing the same thing for a long time, but with less and less enthusiasm, it is worth giving him new tasks - but not as a burden, but instead of some boring ones.

Encourage me, it really works. We are not necessarily talking about bonuses - it is important for subordinates to know that you notice their successes. All this creates an atmosphere of mutual respect, where everyone knows that they belong in the right place. And, of course, don’t demand the impossible and show by example that work is not a marathon, but a series of races. If you are involved in the work process 24/7, employees will feel guilty. In the end, think about yourself - after all, you yourself are not immune from burnout.

Scientists believe that burnout is not just a mental state, but a disease that affects the entire body.

The term “burnout” was coined in 1974 by American psychiatrist Herbert Freudenberger. At the same time, he compared the state of a “burnt out” person with a burned-out house. From the outside, the building may look intact, but it is only when you go inside that the extent of the devastation becomes apparent.

Now psychologists identify three elements of emotional burnout:

exhaustion;
cynical attitude towards work;
feeling of one's own inadequacy.

Exhaustion makes us easily upset, sleep poorly, get sick more often, and have difficulty concentrating.

A cynical attitude towards our activities makes us feel disconnected from our colleagues and lack motivation.

And the feeling of inadequacy makes us doubt our own abilities and perform our responsibilities worse.

Why does emotional burnout occur?

We tend to think that burnout occurs simply because we work too much. In fact, it is caused by the fact that our work schedule, responsibilities, deadlines and other stressors outweigh our job satisfaction.

Researchers at the University of California, Berkeley, identify six factors associated with employee burnout:

workload;
control;
rewards;
relationships in a team;
justice;
values.

We experience burnout when one of these aspects of work (or more) does not meet our needs.

What are the dangers of burnout?

Fatigue and lack of motivation are not the worst consequences of emotional burnout.

According to researchers, chronic stress, which occurs in people with burnout syndrome, negatively affects thinking and communication skills, and also overloads our neuroendocrine system. And over time, the effects of burnout can lead to problems with memory, attention and emotions.
One study found that those who experienced burnout experienced accelerated thinning of the prefrontal cortex, the region responsible for cognitive functioning. Although the cortex naturally thins as we age, those who experienced burnout experienced a more pronounced effect.
It's not just the brain that is at risk. According to another study, burnout significantly increases the likelihood of developing coronary heart disease.

How to deal with burnout?

Psychologists advise looking for ways to reduce your workload: delegating some responsibilities, saying “no” more often, and writing down what causes you stress. In addition, you need to learn to relax and enjoy life again.

Don't forget to take care of yourself

It's easy to forget about yourself when you don't have the strength to do anything. In our condition, it seems to us that taking care of ourselves is the last thing we need to spend time on. However, according to psychologists, it is precisely this that should not be neglected.

When you feel like you're close to burnout, it's especially important to eat well, drink plenty of water, exercise, and get enough sleep.

Also, remember what helps you relax and spend more time on it.

Do what you love

Burnout can occur if you are unable to regularly devote time to what you love.

To prevent job dissatisfaction from turning into burnout, think about what is most important to you and include it in your schedule.

Do something you love at least a little every day, and devote more time to it once a week. Then you will never have the feeling that you do not have time to do the most important things.

Try something new

Do something new, for example, something you've been dreaming about for a long time. It may seem counterintuitive since you're already so busy all the time, but in fact, doing something new can help you avoid burnout.

The main thing is to choose something that will restore strength and energize you.

If adding something new to your schedule is completely impossible, start by taking care of yourself. Focus on sleep and nutrition, and try to get at least a little exercise every day. This will help you avoid the consequences of burnout and get back on track.

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 your 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. Isn't it? Learn to notice the signs of emotional burnout in time and take action. Then every day will be filled with happiness and joy.

Crazy people are those who spend their whole lives doing nothing but have no strength and no purpose.
Marcus Aurelius

New Job- it is always a source of new hopes, a look full of confidence into a wonderful future full of career achievements. But some time passes, and something inside suddenly changes. Instead of the pleasure that we received in the first months of work, some strange apathy comes. Every morning it becomes more and more difficult to get up from such a soft and cozy bed, and the alarm clock turns from an assistant into an executioner.

What happened? It seems that career growth is still promised, and the salary is good and the team is the same. But the obsessive thought that you need to run away from this company, wherever you look, does not leave your head. What is it? Is it really time to quit, or should this obsession be curbed and not interfere with your professional development?

Well, before answer To answer this question, you need to sit down at the table, take a minute in complete silence and answer the questions in detail in writing to yourself:

1. Is this the kind of job I expected when I joined the company?
2. What exactly is wrong?
3. How significant are the differences? Is it worth leaving because of them?

First question- the simplest one, most people with the described problem will answer negatively. No! This is not what we expected. Somewhere we were deceived, and big time. But the second question is much more tricky and complex. If you suddenly find that there are no actual changes between what was expected and what was received, then this is a reason to assume that you are “burned out.” The third question is of a clarifying nature. You understand, if you were promised twenty-two days of rest a year, but were given only twenty, but they promised to add two next year, this is a dubious reason for leaving.

But what does it mean - " burn out"? This is a scientific term introduced by Herbert Freudenberg back in the eighties. Initially, it described a syndrome that occurs in people whose profession is to professionally help other people. For example, nurses, psychiatrists (and any doctors in general), social workers Over time, their work begins to drain them emotionally, which causes problems with sleep, and their psyche is protected by cynicism, which results in hatred of everyone around them, primarily the clients themselves.

But over time syndrome Burnout has become characteristic of many other professions. This is due to the ever-increasing workload on any average office worker. A psychological breakdown occurs when, without any serious objective reasons, a person begins to receive only irritation, disappointment and depression from his once beloved work.

What to do? First, you need to minimize and eliminate all the reasons that lead to this very burnout. For example, deal with excessive load. Explain to your bosses and colleagues that if you continue to be loaded like this, you will simply break down and have to quit. Stop constantly taking work home, stop thinking about it in your free time. Occupational hygiene is very important, so do not neglect it. Strictly forbid yourself to sit in front of the TV in the evening, while simultaneously checking the latest report, corresponding with a similarly workaholic colleague about tomorrow’s plans, and the like. You need to throw out everything from your bedroom that is somehow related to work. Simply turn off your phone when you get home, make it your principle.

As mentioned above, burnout leads to an avalanche-like leap of cynicism in a person and he begins to behave like an entrance guard embittered with his life. If you have never seen such a watchman, then try going to the nearest city clinic. There you will easily find some doctor, in whose eyes you can clearly read how much he hates you and everyone else sitting in line, stupid donkeys and idiots. Therefore, cynicism should be taken in moderation. Feel free to tell yourself “it’s none of my business” from time to time and stop helping the client “beyond the norm.” You are not a titan and you need to protect your kind calf heart so that it does not burn to the ground, turning into a nasty cinder that hates all living things.

Have you heard of neurobics? For now, get acquainted with this section of mental hygiene. And with mental hygiene in general. Monotony and routine are very harmful to our brain; they literally kill our very desire for life. It is because of the routine that many factory workers become drunkards, and it is because of the routine that those who have to work on the assembly line are so unhappy. Introduce something new into your day, stop walking the same routes to work, drinking the same coffee at the same time. Start doing something stupid like why not start writing with your left hand? Developing ambidexterity (equal use of both hands) is an excellent, professionally recommended remedy for daily routine and the harmonious development of both hemispheres of the brain.

Spend more time rest. It also needs to be diversified. Spending every evening watching TV series is not a vacation, but just another additional job. In your free time, think about what you would like to do. Read materials about various types of outdoor activities, educational articles on this topic. Even if nothing comes to mind right away, over time you will become eager to do something “like that.”

It would be a good idea to increase the total number rest, if possible. Is this Saturday worth what you get for your overtime? Maybe try to do without it, at least for a couple of months? If you don’t like it, come back for a six-day week, but for now try to rest two days a week, because your psyche really needs it.

And only if a couple of months of all this therapy didn’t help at all, you can start looking for reasons in some objective factors. Perhaps leaving this job for a new one will indeed be a good decision for you. You certainly shouldn’t push yourself to the detriment of your own health. Neither money nor career are worth it.