Trick or treat: how to deal with burnout at work. Risk group: who is more prone to burnout than others? Light and harmonious morning complex for stretching

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

Emotional burnout affects specialists whose professional activity is connected with communication: helping, calming, giving people “spiritual” warmth.

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

Emotional burnout occurs slowly from: work "to wear", increased activity, labor enthusiasm. There is a symptom of overload of the body, turning into chronic stress, the depletion of the human resource occurs.

Burnout Syndrome

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

Let's analyze signs of this condition:

1. moral: evasion of responsibility, duties; desire for loneliness; manifestation of envy and malice; blaming others and loved ones for their troubles.

People try to improve their condition with the help of alcohol or drugs.

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

Burnout syndrome is very similar to depression. Subjects feel signs of doom to loneliness, so they suffer, worry. When doing work, they cannot concentrate for a long time.

3. physical: frequent headaches; "failure of strength" - fatigue; increased sweating; muscle weakness; reduced immunity; darkening in the eyes; dizziness; insomnia; back pain, heart; "aching" joints, violation of the digestive tract; shortness of breath: nausea.

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

Emotional burnout is

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

Altruistic professions are more prone to burnout.

People who provide professional services (help) lose their emotional and physical energy, become dissatisfied with themselves, work, cease to understand and sympathize. To get out of emotional burnout, consultations of a psychotherapist and treatment are required..

Herbert Freidenberg, a psychologist from the United States, described in 1974 the phenomenon of emotional burnout - a mental disorder that affects the personality of the subject, due to emotional "exhaustion".

Causes of burnout include:

• Low wages, with a busy work schedule;
• Not meeting vital needs;
• Uninteresting, monotonous work;
• Leader pressure;
• Responsible work, lack of additional control;
• Inappropriate assessment of the work of a specialist by a manager;
• Work in a pressure environment is chaotic;

Methods for dealing with burnout to restore balance:

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

Emotional burnout syndrome

The state of systematic exhaustion of a person, paralyzing feelings, strength, as well as the loss of a joyful mood for life.

It has been proven that in people with a social profession, the syndrome of emotional burnout occurs earlier than in people of another profession. In personal, unfavorable relationships in the lives of subjects, symptoms of emotional burnout take place.

There are several stages of burnout:

1. Easy

Tired of the pleasant worries of children; elderly parents; passed exams at school, university; performed chord work.

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

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

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

Undoubtedly, the psyche and body of a person is capable of many things: to work for a long time, achieving a certain goal (to go to the sea); endure difficulties (pay off the mortgage).

2. Chronic

Burnout symptoms manifest themselves with certain problems:

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

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

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

At work, there is a feeling of guilt in front of colleagues, the work is done like a robot according to a template. A defensive reaction begins to act: to retire at home, to hide from all problems.

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

Emotional burnout at work

After high labor activity, a heavy load for a long time, a period of fatigue sets in: exhaustion, fatigue. The employee's percentage of activity decreases: he does not conscientiously perform his work, he has a lot of time to rest, especially on Monday, he does not want to go to work.

The class teacher does not notice the excited state of the class.
The nurse forgets to distribute the medicine on time.
The head of the company sends the employee "through the authorities".

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

This means that there was emotional burnout at work, emotional energy was reduced to a minimum.

The teacher does not introduce new pedagogical technologies.
The doctor is not engaged in research activities.
The head of the firm does not seek to promote a career to a higher degree.

If work activity is reduced and is not restored, then professional growth and creativity remain at the achieved level. Therefore, it is worth forgetting about promotion.

Dissatisfaction in life and work leads to a lesser degree depression, and to a greater extent aggression.
In depression period the subject blames himself for personal and professional failures: "I'm a bad father," "I can't do anything." Aggressive reaction - blames others - loved ones, bosses.

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

Indifference to hobbies, hobbies, art, nature becomes a daily occurrence. There comes a stage of emotional burnout, turning into a chronic process of the disease, requiring the help of a specialist - a psychotherapist.

What to do with emotional burnout:

1. with mild

• Reduce load;
• delegate business;
• Share responsibility;
• Realize realistic goals;
• Painlessly accept surprises;
• Do not overestimate human capabilities, requirements.

And:

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

If the symptoms of emotional burnout are not recoverable, it means that the transition to chronic burnout has taken place.

2. with chronic

In a state of prolonged stress, the disease increases the process of burnout. Remorse over their actions continues to increase burnout, they are not able to replenish their health with energy.

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

Restoring the internal deficit of joy, reducing the pressure of society at the root will change your attitude to life, protect you from unforeseen actions.

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

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

If you realize that emotional burnout symptoms interfere with a fruitful and dignified life, then it's time to make an effort - to work on yourself.

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

• Learn to say the word "no"

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

• Replenish yourself with positive charges

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

Discussing and searching for constructive solutions with a friend, will provide assistance, support at a difficult moment; emotional burnout will stop.

• Build relationships within your workforce

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

• Watch more people who don't get burnt out.

Take an example from them, treat failures with humor, do not dwell on them, treat work positively.

• Take a new direction by being creative

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

• Take breaks during your work shift

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

• Change profession, team

Perhaps the old profession does not bring you satisfaction, burnout occurs at work, or maybe not your team, leader - you do not feel emotional stability.

• Write down the causes of "burnout" on a piece of paper.

Solve problems gradually, prioritizing.

Sometimes a person receives emotional nourishment from his beloved work. They do not need to look for positive emotions “on the side”, it is protected from emotional burnout.

Psychologists say that a favorable team climate is the prevention of burnout of emotional employees. And conflicts in teams, on the contrary, contribute to increased burnout at work.

Emotional burnout is the mental exhaustion of the subject's body, which can be restored with the help of the work team, friends and self-improvement.

Emotional and professional burnout, leading to general exhaustion, become the main cause of diseases from the heart, to the thyroid gland and oncology. By applying even a few of the techniques described below, you will learn how to significantly improve your well-being.

At some point, I caught myself thinking that I was leading a slightly different lifestyle than I would like. Constant fatigue and slight burnout have quietly become my constant companions. There are several promising projects, but with such labor productivity that I have now, I won’t be able to pull them off. So, sooner or later it will lead to problems with money.

Moreover, I did not have enough time and energy to communicate with my wife and children, and wow, how quickly they grow up. It turns out a shoemaker without boots. Every evening, the child came several times and asked - dad, have you finished work yet? Will you play with me? Will you read me a fairy tale? And I'm tired, and I'm not up to it.

But I would like to go skiing in the winter, skating, rollerblading and cycling in the summer, and much more. I kind of regularly did yoga in the morning, on weekends I sometimes went for a run. Periodically, the whole family skated and skied. Wasn't that enough?

It all started as usual, I wanted the best - I began to work out 1-2 hours a day, and then I didn’t have the strength to go outside to run, ski or skate, and I also didn’t have the strength to meditate in the evening. After a week of overwork, I began to burn out. Another week or two of this lifestyle and there will be exhaustion.

What is SEV? Burnout Syndrome is...

This is when there is a feeling of severe fatigue, not only physically, but also emotionally (mentally), which does not go away for weeks. It's hard to wake up in the morning. At work, it is difficult to concentrate and do important things. Productivity is low, deadlines are violated. Bosses or clients are not happy with you, but there is no strength to work better, even if you try.

At the same time, a state of apathy is felt - you don’t want to do anything. This is a deep exhaustion of the body due to emotional burnout. It is very difficult to concentrate on your duties. Relationships at work and at home with loved ones deteriorate. Children painfully endure such a state of their parents and take part of the fatigue and stress on themselves.

People do not immediately understand what is happening to them and why it happened. Simple enhanced rest on the weekend does not help. There is dissatisfaction with life and dissatisfaction. Self-pity intensifies, resentment against almost everyone and for everything. Someone's remarks and their minor failures irritate, more than ever, and intensify the state. At the end of the day, no matter what you did during the day, you feel squeezed out like a lemon, not only physically, but also mentally.

Your situation at work or in your personal life seems hopeless and hopeless. And the challenges seem insurmountable. Burnout and such exhaustion cannot be eliminated by standard methods - a trip on vacation, more sleep, rest, as before. Often accompanied by insomnia with general constant fatigue.

Can break through to the zhor and swim weight. Or vice versa, appetite disappears and weight drops critically.

Why do we get emotionally tired and burn out?

No forces? Projects cannot be made, dreams cannot be realized, it will not be possible to communicate with children for a long time, and life does not turn out the way we wanted. Or maybe you already spat on all this? Are you working to support yourself and your family? Or would you still like to aim for something more? Live a joyful life, be satisfied with your life, some dreams, but still realize?

Let's first find out - why do we burn out?

1. Sedentary work for 8 hours a day - requires at least 1 hour a day of leg activity, preferably with the parasympathetic on. The legs are the weakest part of the body. Are you moving a little? Expect burnout, and then exhaustion.
2. Constantly being inside enclosed spaces is very tiring. You need to go outside for at least 1-2 hours / day - saturate the body with oxygen and give physical activity. If you are not on the street - further tips to eliminate fatigue will be useless for you.
3. Sleep, insomnia. Daytime stress turns on so that then the body and mind cannot calm down and relax for a long time. In a partially wound state, it is impossible to fall asleep on time and sleep normally. By itself, this state does not go away - it needs to be released.
4. A sedentary lifestyle means that the body is full of energy in the evening, while mentally you feel tired. So it turns out that it is difficult to fall asleep, being tired.
5. Too much stress during the day. We were taught theorems and integrals at school, even the theory of relativity was told a little. But we were not taught to get along with each other, just like letting go of stress. Working with people means a lot of stress – whatever that may be.
6. Lack of harmonious communication with loved ones: family, children. Lack of own hobbies, petty joys, periodic change of scenery, travel. Life, turned into a continuous work, emotionally and mentally tires, exhausts, burns out. Living only for the sake of work does not bring satisfaction and joy.
7. Frequent criticism, especially undeserved. And it doesn't matter where it happens at home or at work.
8. Low salary. What creates a feeling of uselessness, underestimation, not being in demand.

a. Burn out at work or professional burnout.

Occupational burnout and exhaustion is increasingly due to work. In Japan, the authorities are forced to introduce administrative and even criminal penalties for death from overtime. Even in China, they began to pay attention to this and punish them.

In Europe, working more than 220 hours a year at a work rate of 1,800 hours a year is prohibited by law and punishable by fines - this is monitored by labor protection services and trade unions.

• tight deadlines
• punitive obligations
• big risks or responsibility
• routine work
• low or falling demand/sales,
• receiving or reading a lot of negative news
• conflicts of intrigue among colleagues
• taking out discontent on each other and especially on the part of the authorities
• frequent inspections, changes in legislation
• disrespectful attitude towards you, outright rudeness
• difficult working conditions with people

Some statistics about burnout.

In Europe, professional burnout is the cause of 50-60% of lost working days.

In Australia, to cope with stress:

• 61% of people drink alcohol
• 41% gamble
• 31% use drugs.

In Russia, in total, up to 70% of the population, who, according to statistics, are depressed, are at risk.

As you can see, the statistics are depressing. And it tends to grow.

b. Family causes of emotional burnout.

Emotional burnout can also happen for family reasons. In mothers after birth, due to insomnia. Even housewives can happen. The causes of burnout are about the same as at work, but coming from the family. Not appreciated, not respected. Busy household chores. Difficult financial situation in the family. Debts, psychologically pressing on the psyche.

Lack of due attention, love, recognition, support from a spouse. Intervention of other people in the affairs of the family. Unfounded criticism. Lack of regular sex, which helps relieve some stress and promotes better sleep.

According to the Pareto rule, 80% of tasks require 20% of energy. And the remaining 20% ​​of cases require 80% of energy. In other words, if a wife only takes care of small children, and gets up at night and does housework herself: cook, wash, clean, then she has a serious chance of burning out. But if the husband or one of the parents at least help and take on up to 20% of the affairs in the family in order to give his wife a little sleep, then thereby save her 80% of her strength.

c. Age crises

All people have age crises for which our education does not prepare at all. Moreover, our culture is somewhat frowned upon to openly acknowledge and discuss our crises. In youth, there is a lot of energy and little experience - this energy is spent extremely unproductively and often to the detriment of oneself.

To be honest, I felt my first crisis already at the age of 18-19, when I had to face life one on one for the first time. Alas, they do not prepare independent life in schools and universities. And the state doesn't care about that. At that time, the Soviet Union had just collapsed and shock therapy began in the economy. I tried myself in several directions, but I did not really succeed in my business.

The second time I faced a crisis at the age of 25-27.

By that time, I had learned to make good money, but I had to work incredibly hard. There was not enough time for hobbies and personal life. And there was no experience in building relationships. A slight dissatisfaction began to overcome me. And brought to sciatica at the age of 28.

Having suffered for nine months with radiculitis, I felt like an old man: you couldn’t bend over, and you had to dress very warmly because of the constant feeling of cold in the lower back. Radiculitis was cured in 3 days, on yoga courses. Why don't doctors know about this?

The next crisis arose around the age of 33 - it was already a classic midlife crisis. But I spent it at work for 8-16 hours a day. And all my free time I meditated, looking for a solution.

Blood pressure dropped to 82/75 and I wanted to sleep all the time. Only the kicks of the authorities dragged me to work. At some point I almost died from it. But knowledgeable people helped - the pressure leveled out in 1 evening, it became like in the book 126/90.

I felt the next crisis when I was 40 years old.

Something happens to us at this age - you need to seriously change your lifestyle in order to cope with everything. Most men burn out and cannot fully overcome this milestone. A sluggish downshifting begins: beer, fishing, football, the Internet, simple work, detachment from household chores.

Each of the crises is an emotional burnout and should not be underestimated. For example, in the English-speaking world there is a "27 club" - these are celebrities who have died at the age of 27. In other words, the celebrities who could not cope with this age crisis.

d. Reasons from childhood.

By and large, the cause of age crises is the lack of preparation for adulthood. We are not taught this in school. Yes, and parents often, instead of passing on life experience to their children, pour their dissatisfaction on them. Many people have had difficult childhoods for one reason or another.

Let's be honest - just as you were not taught to raise children, no one taught your parents either. And for most, it wouldn't hurt to learn. Raising children is no easy task. The socialization process that each of us goes through in childhood is quite painful.

e. External causes

For the past 25 years, there has been a continuous crisis in the country, and throughout the world. Somewhere it is felt more strongly, somewhere less. It would be dishonest of me to say that an external factor does not affect your life at all.

We live in a world that is changing too fast and too competitive, at the intersection of several crises: economic, cultural, ethnic, demographic, and others. All this exerts some psychological pressure.

Doctors and teachers, although they are state employees, have a rather difficult job, and then there are continuous “reforms” in medicine and education, when in words they seem to want the best and promise support, but in reality everything is done exactly the opposite.

From such a dissonance, doctors and teachers feel deceived, unnecessary and burn out. And until the policy of the state changes, they will be at risk. And what about businessmen and people employed by companies?

Emotional burnout and your responsibility for what is happening.

All these reasons and factors complicate your life up to emotional burnout, but you need to take responsibility for your life. You are responsible for what happens to you and no one else. Want to change your life for the better? Take full responsibility for your life.

If you have someone to blame for every difficult situation, then your life will never improve.

1. Professional burnout syndrome - and character traits.

Some people are prone to professional burnout, emotional exhaustion, chronic fatigue. These people are prone to the following traits:

• Perfectionists, idealists - people who constantly try to make everything as good as possible, perfect
• prone to feelings of guilt, taking on too much responsibility, sacrificing one's own interests
• touchy people, as well as those who have high expectations in relation to others, to themselves
• people with "pink glasses" who usually break "face on the asphalt of reality."
• The desire to please everyone, usually at their own expense.

The most difficult thing is that you can stay in these states for decades, even be proud of these traits and not notice how much they harm your life and health. Yes, I myself was touchy, and did not notice that I was offended because of every little thing. At the same time, he considered himself an inoffensive, good guy.

Only burnout made me pay attention to my touchiness, to perfectionism. Moreover, it was so deep inside of me that if someone had drawn my attention to this, I would not have believed them at all.

One way or another, these patterns of behavior need to be tracked down in yourself and get rid of them. Something can be changed in oneself by an effort of will, and something may require a visit to a special training. Why not?

People who live for others are very touchy. Because they sacrifice themselves for the sake of loved ones and therefore are full of expectations of the same victims in return, even if they think that they do not need anything. But the subconscious cannot be fooled. Expectations are an unconscious process. Many do not understand that living for yourself is normal.

Burnout syndrome and profession.

Most often, burnout occurs in those who work with other people and have increased responsibility. Also for creative people.

And it doesn’t matter whether your work really involves a lot of responsibility, risks, or whether you yourself have thought of everything and screwed yourself up.

Particularly at risk are:

• Doctors, medical workers, especially those working in an ambulance. And even ambulance drivers, as shown in the film with Nicolas Cage "Resurrecting the Dead."
• Teachers in universities and especially in schools. Fewer kindergarten teachers.
• Service staff, especially with a large flow of people, not very polite behavior: bars, service centers, call centers
• Sales managers, marketers, managers of different levels, company owners, entrepreneurs, businessmen.
• Creative workers: designers, artists, actors, directors.

Multiple daily encounters with negative mood, discontent, rudeness, in other people. With a general lack of preparedness for such situations and support from management. Virtually guarantees the occurrence of stress, which over time accumulates like a snowball and intensifies, turning first into burnout, and then into exhaustion.

All cases have common signs - loss of interest in work, fatigue. Working with people is very, very difficult, even in the most favorable conditions there will be stress. All people need to be prepared for real life: to be taught to let go of stress, which, unfortunately, we do not have in the education system. You will either learn on your own, or life will force you to learn, but you will undermine your health.

Professional emotional burnout and business.

More and more effort is required to attract customers and sales. Customer orders are decreasing. Bills to pay, obligations and debts are getting bigger. Lack of long term perspective. Uncertainty.

Less room for error. There are more and more possible consequences from errors. The loss of a job or business becomes a very likely event - even companies that have been operating for 50-150 years go bankrupt. This greatly complicates the moral climate in business and creates psychological stress.

Emotional stress at work increases. The amount of time for rest is the same or less. The situation forces you to give all the best and even work harder. Projects require more impeccability in execution, i.e. more mental strength.

Moreover, in conditions where victories are difficult to obtain, the joy of another victory can be the cause of burnout. In general, burnout from positive emotions is 5 times stronger than from negative ones. There are just more negative emotions, and less strong positive emotions, and this is not so noticeable.

2. 10 signs of emotional burnout or exhaustion.

Not all people understand immediately what is really happening to them and why. Often, many perceive what is happening at their own expense or blame others for this - this is the main danger of emotional exhaustion and burnout.

Society has an erroneous understanding of the norm. For example, some believe, if after 40 years it hurts somewhere, then you are still alive". In other words, perceive pain in the body as the norm, after 40.I assure you this is far from the case. If you take care of your health, you will live 100-120 years, and even at 80-90 you will still be in fairly good health.

Age is not a reason for disease. According to Norbekov - with age comes only insanity, and diseases from lack of care for your body. Pay attention to the following signs - many have them. Just do not assume that this is normal with age.

• Early gray hair, hair loss
• Heart problems, diseases, reduced immunity
• Constant experience, fears, irritation, discontent
• Loss of memory, teeth, blurred vision
• Wrinkles, bruising under the eyes, aged appearance
• Heart attack, stroke, grouchiness, insanity
• Drowsiness, insomnia, constant fatigue even after sleep
• Lack of joy, depression, apathy, hopelessness
• Reluctance to have sex
• Alcohol cravings, overeating, malnutrition

All these external signs of burnout are not the age norm.

Many illnesses can be easily managed or avoided without medication. Any disease is not normal. Each of the above signs can be pushed back a dozen or so years. It is enough to regularly perform just a few simple exercises.

Most people cannot be an indicator of the norm - because the majority is initially wrong. An indicator of the norm is some individuals who look great and feel good at 70-80-90 years and even older.

The main character from the Shaman's Laughter trilogy is about 120 years old. At the age of about 100, he looked 50-60 years old and seemed to be stronger than the author of the book at the age of 47. Moreover, at the age of 105-110, he started a civil marriage, not bad, right? There are thousands of such examples. I have personally met many people in their 50s and 60s looking 40 with a health of 25.

With simple, uncomplicated exercises, you can get rid of 95-99% of diseases. And the rest, with the help of doctors, will be much easier to eliminate if you generally monitor your health.

Just start taking care of yourself and your health.

1. Five stages of the syndrome of emotional professional burnout

The progress of emotional and professional burnout and exhaustion can be conditionally divided into 5 stages. Moreover, there may be different reasons for their occurrence, but the stages and causes are approximately the same.

• At the first stage, it still looks good outwardly, but some fatigue is already felt.
• The first external signs: insomnia due to fatigue, decreased concentration on duties, some apathy
• Difficulty concentrating at work, frequent distractions - processing with a decrease in actual work time.
• The first signals from the body: health is deteriorating, immunity is decreasing, colds out of the blue, old sores remind of themselves. Discontent, irritation, pickiness - become a permanent state.
• Fatigue has become chronic and turns into exhaustion, health is beeping big, outbursts of anger, self-pity, resentment, guilt.

4. Symptoms of burnout

I don’t even know if it’s worth talking about the symptoms of emotional burnout, if most people are in chronic burnout. It is believed that emotional burnout has a rather long latent, latent period. And to be honest, I do not quite agree with the scientific explanation of the symptoms.

Officially, it is believed that at first the enthusiasm for performing one's duties decreases. I want to quickly get rid of work, but it turns out the opposite - rather slowly. The desire to focus on what is no longer interesting disappears. There is a feeling of fatigue from work in general and irritability for everyone a little bit.

But the fact of the matter is that burnout is emotional. And it may happen that there is interest in work, but a person is criticized a lot, external factors interfere very much - and burnout occurs.

Symptoms of emotional burnout can be divided into 3 groups:

Physical Symptoms of Burnout

• Chronic, constant fatigue;
• weakness and lethargy in the muscles;
• headache
• decreased immunity;
• insomnia;
• eye fatigue, decreased vision;
• joint and back pain

Weight changes due to the fact that usually stress “wants” to seize. There is also a loss of appetite - for example, after a divorce or dismissal. Which leads to a noticeable change in weight and appearance

Socio-behavioral signs:

• The desire to run away from everyone or resentment at everyone, as a result of the desire for isolation, a minimum of communication with others
• evasion of responsibility, dereliction of duty, laziness
• blaming others for their own troubles, resentment, irritation
• envy, complaints, that someone is lucky in life
• complaints about your life and the fact that you have to work hard;
• pessimism, negative is seen in everything

Many people go into escapism or dayshifting whenever they can. Cravings for sweets, alcohol, or even drugs may appear.

Psycho-emotional signs:

• there is indifference to one's life and the events taking place around;
• self-doubt, low self-esteem
• disappointment in others
• loss of professional motivation;
• irascibility, irritation and dissatisfaction with other people
• depression, constant bad mood, life failed

Syndrome of mental burnout, clinically similar to depression. There is an experience of semi-contrived suffering from artificially created loneliness elevated to the degree of doom. In this state, it is difficult to focus or concentrate. However, burnout is much easier to overcome than it might seem at first glance.

5. Implicit symptoms of professional emotional burnout.

You can deceive your mind or yourself. But it is impossible to deceive your subconscious or something in the depths of your soul. If you are tired and overworked, then you will rest. Of course, you can imitate vigorous activity, sit in social networks, read the news, but in fact, it will be a psychological rest.

You may even sincerely believe that you are working. But if the body is tired - then it is tired - and it will rest, whether you like it or not. The body or consciousness will start to turn off, you will sleep on the go, concentration will decrease, attentiveness will decrease, thoughts will start to get confused. Errors in work are possible.

Productivity will come to naught - which means that you will be engaged in small, unimportant things, routine. But you won’t be able to relax normally either - this is precisely the biggest danger. The next day you will come to work in the same or almost the same condition, which again will tell on your productivity.

Continuing to work in this mode for a long time, sooner or later you will face a decrease in income. And when the issue of money is added to your fatigue, emotional burnout and professional exhaustion are guaranteed.

If you are tired - go to rest! Get out of this corkscrew.

6. Where do professional burnout and emotional exhaustion come from?

I remember in the mid-90s, the guys and I went to a neighboring city 170 km away. The car was 17 years old, "Kopeyka", it just had the engine rebuilt - the pistons and rings were replaced. After such an overhaul, the engine had to withstand 100 thousand kilometers, if you drive carefully, at a maximum speed of 90–110 km / h.

But we were young and hot, we had fun, so we drove by pressing the gas pedal to the floor, which was a speed of 130 km / h. It would seem that the difference in speed is only 20% more, and we drove some 400–450 km. But it was enough to burn the engine. It turns out that we burned the engine using only 0.4% of the resource, i.e. 200 times faster.

Emotional exhaustion and professional burnout affect you in much the same way; by working only 20% harder than your maximum resources, you shorten the rest of your life by 20–200 times. Is it worth it? And don't ask me how to go to bed at 9 pm.

Do not ask - maybe you don't need to run 3 times a week and train your heart? Therefore, when you feel at work that you are tired and not working - go home, rest, recuperate - you may be able to work the next day. The working day should be a maximum of 8 hours - because this is the maximum time for work.

Of course, you can work another hour more, as doctors, businessmen, managers often do - but you need to remember that the next day you will have to pay double the price for this. If today you overworked 2 hours, then tomorrow you will be idle for 4 hours.

7. Consequences of burnout syndrome

And if you are constantly in a state of burnout, emotional exhaustion, physical or mental fatigue, your “ship of life” simply does not have the fuel, the energy to move forward.

If youth knew
if old age could.

In youth, you burn out from the lack of life experience. In adulthood, from the inability to recover. One way or another, burnout and fatigue accumulate over the years, and after 40 years turn into chronic fatigue or exhaustion.

And all because we are not taught to let go of stress gradually. So we collect it on ourselves all our lives, and all the stress of life settles on our body with a thick layer of tense muscles, scientifically this is called a “shell of tension”.

If you do not eliminate burnout, then over time there is a feeling of hopelessness in your life situation. Depression appears. May develop into alcoholism. Constant feeling of hopelessness, disappointment in one's own life, disappointment in oneself. Feeling of injustice. Feeling of deceit.

These are very strong destructive emotions. I would say that they are not compatible with life. You have seen them many times in the elderly. Usually people die quickly after that. Often such people are seriously ill with difficult-to-treat diseases.

As Faina Ranevskaya cynically noted: if the patient wants to live, then the doctors are powerless. Doctors themselves often notice that if a patient does NOT want to live, then doctors are powerless. Hopelessness and disappointment with life - this is the unwillingness to live.

Many people are accustomed to the fact that life is hard, they get tired, get sick, and this way of life seems normal to them. This is an unconscious thought pattern imposed from nowhere. But this is not so - life can and should bring joy, pleasure, despite external circumstances. The crisis will not end soon - why not live now? Not enjoy life?

8. Emotional burnout and exhaustion - accumulate in the body for years.

There is an anecdote: Comrade General, stop the train. In response, the general commanded - Train, stop! One, two.

Emotional burnout and exhaustion are also a kind of "train" - do not fool yourself that you can stop them or manage them in "one, two."

According to Wilhelm Reich: Emotional fatigue, burnout, exhaustion, create muscle tension in the body, which, becoming chronic, further inhibits the free movement of energy flows and blood flow in the body. Sooner or later, this tension leads to the formation of a "muscle shell of tension", which creates fertile ground for the development of neurosis.

Spending every day, for years, since childhood in a similar corset, a person becomes more and more tense and heavy. This stiffness of the muscles throughout the body, arises from the load of emotions that you carry on yourself. Naturally, these constantly tense muscles are terribly tiring and deplete your strength. As a result, a person ceases to notice his stiffness and tension, loses his natural interest in life.

You are so accustomed to the constant tension of the muscles that you do not notice this shell. But, if you pay attention to the tension in the shoulders, neck, face, back of the thighs, near the knees, you will see that many of these muscles are constantly tense.

9. The official scientific methods of letting go of burnout don't work.

The most interesting thing is that 80-100 years have already passed, but so far scientists have not proposed a full-fledged method for releasing this accumulated tension in the muscles of the body. Either they don't know, or they don't want to offer. Therefore, I do not believe that official professors and doctors of psychological sciences will be able to offer you something really effective for burnout.

I contend that any technique for letting go of fatigue, burnout, emotional exhaustion is nothing if it cannot let go of the tense muscles of the "shell of tension."If someone tells me about another super-method of releasing burnout and fatigue, I ask 1 question: does the “armor of tension” let go?

If the answer is no, and the answer has always been no, until now - I don't even want to look any further - the whole dead poultice technique. And it can be used in addition to something, but not as a main technique.

If you really want to let go of psychological fatigue, emotional exhaustion and professional burnout, then you should do exercises that release the shell of tension too. Otherwise, it is an attempt to stop the train "by the power of thought" for "one, two."

10. Learn to relax - or how to deal with emotional burnout.

You need to be able to rest. By itself, this skill will not appear. Money does not solve this issue. I know many people who are 10 times richer than me - but they sleep worse, rest, and are less full of energy, especially mental ones. Why? They don't know how to rest.

The difficulty of rest lies in the fact that we must take into account that we have not only a body, but also a consciousness. And they can get tired of both one and the other. Biorhythms may not coincide when the body wants to sleep, but the consciousness does not, and then it is difficult to fall asleep. Therefore, it is highly recommended to prepare the body and mind for sleep. Stop watching TV 2-3 hours before bedtime, turn off your computer and smartphone.

One of the main reasons why it is not possible to rest normally is a sedentary sedentary lifestyle. Working with the mind and reacting emotionally, it turns out that you are psychologically tired. And physically they moved a little, that is, they were full of strength. Go to bed and start counting sheep, unable to sleep when tired.

Here are a few tips on how you can better relax and get enough sleep:

• You need to be outdoors every day for at least 1 hour. Better yet, 2 hours a day. For example, Russian nobles almost without fail walked 2 hours a day. If you violate this paragraph, then everything else is useless.
• Go to bed earlier. To fall asleep earlier at the same time, set your body to sleep a few hours in advance. One hour of sleep in the evening is equal to several hours of sleep in the morning. Isn't that why you sleep in the morning, sleep, but waking up feeling like a hangover? And even the head can ache from too much sleep in the morning.
• Drink water as soon as you wake up, before meals and every hour. Water is needed for 3 main systems in our body: for the brain, immunity and digestion. What people call thirst is more like some kind of dehydration. We don't have the exact sensation of wanting to drink. Therefore, water should be drunk consciously, according to the regime, and not when you want to drink.
• 8 hours of sedentary work should be offset by 1 hour of physical activity. The activity that gives you pleasure is desirable. And you also need to remember that activity should be aimed only at health, and not at the ego like bodybuilders or fitness enthusiasts, where some parts of the body or joints are overloaded.
• Eat right with enough proteins, enzymes, spices, fiber, vegetables and fruits. If you don't have fruits and fiber in your diet, you're almost guaranteed to have mild or even severe constipation. The same goes for vegetables. The main source of fiber is bread, so our ancestors ate everything with bread.

Food should be tasty and pleasant, easy to chew. Limit sweets. If you need to lose weight, then learn to chew your food more carefully and lose weight by a maximum of 50-100 grams per week.

How to fall asleep faster and get better sleep in order to be full of energy in the morning?

On Monday, he set a record when jogging on skis: 7.7 km in 53 minutes.

The weather was great for skiing. And the skiing was very slippery.

The result exceeded all my expectations: almost 2 times faster than the day before. Almost not tired. Legs on the second day almost did not hurt. A week later, the record was broken by 3-4 minutes. And this despite the fact that I was already running 2 laps, i.e. 15.4 km. And on average, I ran 30-45 km per week.
(By the way, this is very little, the last world record in cross-country skiing is 50 km in 1 hour and 46 minutes.)

Why all this? Why run multiple times a week? Yes, because from a sedentary lifestyle and burnout - probably the most deaths happen every year. About 31.4% die from heart disease alone every year. You need to move a LOT more.

If you have read the Shaman's Laughter series by Vladimir Serkin, then in the third book the author asks him: How long will you be able to maintain life in your body? "Shaman" answered - yes, for a long time. How many people at the age of 120 would you hear this from?

I am sure that 99% of people could live up to 100-120 years.

If only they moved like this "shaman". Well, they would let go of stress, disappointment, and other negative emotions.

Everything that is comparable can be used as a run: skiing, skating, rollerblading, actively cycling, swimming, jogging. You need to run for at least 30 minutes, and preferably 1-2 hours per session, 2-4 times a week. Once a week is NOT ENOUGH to maintain a healthy heart and get enough sleep.

You need to run with pleasure and at a low heart rate. Running fast, at a high heart rate is strictly contraindicated. Running with pleasure is also a must - this is how the parasympathetic turns on, that is, you gain energy.

Jogging without pleasure, that is, in sympathy, means with a loss of energy, loads the joints, knees - jogging is extremely harmful to the knees and joints. Look at the occupational diseases of athletes who, in pursuit of records, overload their bodies. Do not rush to run a lot and quickly. You need health, not records.

You run to drive the blood through the body, to invigorate the heart, and to sleep well at night. Not for records. I have, for example, both skiing and jogging - very poor results at the moment. And I don't need any more. My friends can run 1.5-2 times faster, but their knees hurt after such runs.

An example of physical activity from my life.

Although I set a personal record, everyone overtook me again. This time they overtook - not only old people and grandmothers, but also a couple of children aged 9–11 :-). It seemed that they were moving at least 1.5–2 times faster than me. I wonder what their speed is?

It looks like I still have a huge potential for growth results. I still have a weak balance on skis, I fell 1 time when I hit clean ice from a hill. On cross-country skiing it is difficult to keep balance, and even at speed.

Skate style this time - 4.5 km managed to run. I was less tired than the previous time when I was able to run 1.5 km in skating style. Another interesting thing is that despite the fact that he moved almost 2 times faster than the calories burned, the tracker shows 27% less. How does he count them?

Yesterday I did not run - I rested. I'm going for a run again today, for an hour.

This is how my winter runs go. In the summer I run for 1-2 hours, about 8-10 km per hour. It's pretty slow, but I don't need the speed.

Perhaps someday the results will be many times better, or maybe not. For me, the main indicator is a pleasant feeling, from jogging, how I sleep, and so that my knees do not hurt. Many times I caught myself thinking that I did not want to run, because today I would not be able to repeat my best result. This is what pursuit of results means.

You know, it's hard to work actively for 8 hours a day and at the same time set records while jogging. Then I remind myself that I run for health, and not for the result - and I go running as I can.

Good sleep is essential to eliminate fatigue and burnout.

And you won’t be able to sleep normally without walking in the fresh air and without minimal runs every other day. Someone will say that they are engaged in the gym, fitness, yoga or swinging. Or dancing for an hour a day. Believe it or not, this is not enough for the heart and health.

Yes, it's better than nothing. The heart, except for jogging, does not train anything normally. Even monks in Buddhist monasteries and yogis run for hours. You can swing and jump in the gym as much as you like, but you still need to run, in the fresh air.

If you don’t train your heart, don’t help it pump blood through your body, it means that your heart and other organs are working with a load and even overload. Which means you burn out. You may not believe me, but a sedentary lifestyle is the most energy-consuming for the body.

The processes in the body are interconnected - muscles help move blood and fluids through the body, supply cells with oxygen, cleanse the body, and move food through the digestive tract. If you move a little, it means that each organ individually works with a load. Something like this…

11. The first rule of a spy or moral exhaustion.

We were not prepared either at school or at universities for real life. We are being prepared for a life that "should be", in a good way. There is a huge gap between these two "lives". With such upbringing, the first age crisis occurs already at the age of 18–20, when people first encounter reality one on one and “suddenly” it turns out that everything is a little more complicated.

In reality, it turns out that every man is for himself. And setups, deceit, rigidity, are not only in the movies, but also in their own skin, and they are not at all as cool as in the movies. And either you cope with the tasks, or you are replaced by another and continue to live as you want, where you want.

To fulfill your dreams, you need to plow and plow. And it's not a fact that it will work. This is disheartening. By and large, burnout comes from unpreparedness for life, when the skills to cope with situations are sorely lacking. And the pressure in the form of demands and claims from all sides continues to increase.

In life, the law of the jungle applies, only in the city they are tougher. The first rule of a spy is don't get caught. Well, if you get caught - "the fool himself."

On the other hand, you can learn to cope with burnout, stress, exhaustion pretty quickly. And keeping yourself healthy is pretty easy. You just need to understand that 85% of success in society is possible due to developed social skills. And only 15% thanks to technical education and knowledge.

I recommend developing the following skills in yourself in order to make life easier and not have to overstrain.

• Change. The world is constantly changing - you need to change with it. The ability to change is a skill. Even your body is changing. At different ages, you have different hobbies, routines and diets. Watch your habits - remember that at some point they will become obsolete and you will need to change them for others.
• Study. Life keeps getting more complicated, which means you need to keep learning. Yogis say that life is all learning. When I entered the university in 1991, some IT-related disciplines were so new that even the teachers did not know them and studied them together with the students. When I graduated in 1996, this knowledge was hopelessly outdated. And I had to learn something new, different. And now things are changing even faster. Read, learn, grow.
• Communication. The ability to communicate is a skill. It doesn't fall from the sky. Humans are social beings and that means communication. You need to be able to communicate with people. From the right communication for you with people you are interested in, you can get tremendous pleasure, inspiration and satisfaction. And this means mental forces of the highest quality.
• Building relationships. To learn how to build relationships with the opposite sex and at work, I read a couple of dozen books and went through more than a dozen trainings on each topic.

And voila - I learned how to build and maintain relationships both with women, friends, and at work.

When I got married, I took this whole pack of books, training records and gave it to my wife.

With words, if you want a long and normal relationship, you need to know all this. Read them as quickly as possible. And she read them. All. No questions.

• Health. It's a skill, not a given. Rely on the doctor, but don't make a mistake yourself. 95-99% of diseases can be eliminated - a healthy lifestyle. In the remaining cases, let the doctors help you. But no more.
  Abroad, the waiting list for an operation can be up to one year, there is no way to speed it up with money. It’s better not to get into an ambulance there - how many articles have already been written about this. Therefore, 20% of the population goes in for sports there. And in Russia (CIS) - only 2%. Hard? As it is, that's life. Are you taking care of your health? What are you waiting for: a kick in the ass in the form of a severe illness?

• Sales-purchases. We live in a world where everything is bought or sold for money. But at the same time, we are not taught at all - to buy and sell. I know a bunch of people who earn 2-3 times more than me, but live in worse conditions.

They can't buy and sell - a lot of money is stupidly lost to nowhere, every month. And they can't stop. They didn't buy the car. The apartment was not bought there and needs to be changed. And so several times. At home, a lot of unnecessary rubbish, in the absence of the necessary things. Clothes, groceries, home accessories - from the cannon budget for sparrows.
Moreover: sales, negotiations, persuasion, the ability to negotiate, purchases are, in fact, one and the same skill based on general principles.

Do you consider yourself more brilliant than Vincent van Gogh and Nikola Tesla?

They couldn't make a living from their talents - do you think you can if you don't learn how to sell, buy, bargain and negotiate with people?

• Honesty. Same skill as the ability to tell the truth. If you decide to tell the truth directly, then you will be called a truth-seeker, and maybe even an impudent and rude person. And they can also knock on the head. Yes, and you will also do if someone tramples on you with such honesty.
• Kindness. Oddly enough, also a skill. Kindness should be in moderation and in the right place. There is nothing to feed the pigs with oranges - forgive me for this harsh, but vital statement. If you are too kind, others will take advantage of you. But at the same time, obviously, being angry and dissatisfied is not an option. Although this is what many choose, unfortunately.
• Gratitude. Probably one of the most neglected skills. What people lack the most in our time is gratitude, appreciation. Start giving thanks and giving appreciation to others and you will be surprised how much better you will be treated. You will never be able to pay for everything with money - you have to learn to be grateful not with money, but in a different way.
• Performance. It is necessary not only to work, but to work profitably. Labor productivity is especially relevant for office workers. And even if you have not thought about it until now, now you should think about it. The competition is so high that either you have more productivity or your services are no longer needed.

Having these skills will make your life much easier. One way or another, you need to develop them. But their absence will cost a lot of gray hair and health, a waste of energy. Well, then emotional exhaustion, burnout, psychological fatigue ...

12. Sympathetic and parasympathetic body regulation systems

In order to have a good rest, you need physical activity on the body. But the fact is that not every load is suitable. Most sports are, to put it mildly, unhealthy, because they act one-sidedly on the body. Even running - almost indispensable for training the heart - is very harmful to the knees and joints. It turns out that playing sports heals something, and cripples another. Where is the exit?

And the thing is that we have 2 nervous systems for regulating the body - sympathetic and parasympathetic. But only the parasympathetic supports homeostasis – the desire of the system to reproduce itself, to restore the lost balance, to overcome the resistance of the external environment. Yes, and the internal environment too.

Therefore, you should practice in the parasympathetic system, which has a powerful restorative and healing property.

Going in for sports, fitness or something else without the included parasympathetics is an unaffordable luxury - because the sympathetic nervous system does not acquire, but spends your energy. That is, you will need more strength to recover, and the recovery processes will be weaker.

The included parasympathetic is an eternal elixir of youth - if you know how to use it. Naturally, you need to learn how to work with the included parasympathetic, and be in it as much as possible during the day. Then there will be a sea of ​​​​health, work will bring joy, and there will be no stress and fatigue from it. But this, of course, is aerobatics.

It's worth trying to learn it.

13. Ways out of emotional exhaustion, professional burnout and psychological fatigue.

The general answer to this question is to change your lifestyle. If you have the opportunity to change a job that drains you emotionally, then you should change it. If you have relationships, friends, or relatives who squeeze strength and health out of you, then you should at least reconsider them. You should refuse to communicate with vampire people - you cannot help them - only "life" can help them. But they will beat your health in such a way that it will not seem a little.

Next, you should review your daily routine and make any necessary changes. If you continue the same way of life that you have been up to now, then it is useless to struggle with exhaustion and recovery. Yes, I understand not everything depends on you, but you can change a lot.

Recovery plan for one weekend.

Ask your family and friends not to interfere with you or even help you - take on some of your responsibilities. And spend the weekend like this:

• Go to bed earlier in the evening. Let yourself sleep in the morning.
• Drink water.
• Morning exercises or yoga - for stretching. Any harmonious yogic complex. Perform with parasympathetic on.
• You can have breakfast. Walk 2 hours in the fresh air.
• Walking can be combined with a run - Jogging / skiing / or swimming - 1 hour (minimum) at the slowest pace, at a low heart rate.
• Take a nap at lunchtime. No TV, movies, internet, smartphone. It is better to communicate with children, friends, parents.
• Relaxation meditation - 15-30 minutes.
• Go to bed early at 21-22 hours. Have sex before bed! (Why not?)
• Repeat the next day.

The result will be even better if all the exercises are completed. More precisely, in the complete absence of gadgets and electric light and being outdoors. Well, or at least in the country.

Light and harmonious morning complex for stretching.

For 10 years I have been doing the simplest harmonious yoga complex Suryanamaskar of 33 movements. (Not to be confused with Suryanamaskar of 12 movements).

You need to do it at least 3 times a day. Each approach takes about 5-7 minutes and 1-2 minutes break between them. In my trainings, I tell in detail how to breathe correctly during the complex. How

The benefits of this complex can be described for hours. Deeply cleanses the body from the inside, gives energy, improves immunity, eliminates back pain, eliminates cellulite in 2-3 days, cures a lot of diseases. I talk more in my trainings. Or take a look at my website. I'll put my hands out.

Relaxation meditations.

1. The simplest and most relaxing is the rotation of the microcosmic orbit - from 15-20 minutes.
2. The next one is quite similar - yoga nidra, when you “roll” energy balls through the body in turn with different sensations of heat, tingling, cold. And different colored balloons.
3. Deconcentration of attention - has more than 5 varieties.
4. Well, the most effective meditation is memory, during it you remember your day in reverse order and let go of all daytime tensions.

Different meditations are suitable for different occasions. There are also options for remembering performed with a partner for especially difficult emotional situations from the past, but it can only be taught at live trainings.

This should be enough for you to recuperate over the weekend. Next, you need to lead an energy-efficient lifestyle and let go of the causes of emotional fatigue, as described in the following paragraphs.

Remember that the best and fastest way to relax is don't get tired i.e. lead an energy-efficient lifestyle with elements of recuperation every day. Tired less, and have a good rest every day, otherwise there will be an accumulation of fatigue.

14. Prevention of emotional stress and professional burnout.

Health needs to be monitored every day, and not when "a rooster pecked in the ass." And they also say: “It’s too late for Gogi to drink Borjomi if there are no more kidneys.” It's better not to bring it up.

To do this, you need to create your daily routine in such a way that it includes all the necessary elements of saving your health and recuperation every day.

• Morning yoga - every working day. You can take a break on weekends.
• Drink enough water in the morning, before meals and every hour at work.
• Work in blocks - remember to stand up and stretch every hour.
• Be outdoors every day for at least 1-2 hours.
• At least 1 hour of physical activity 3 times a week. Ideally 2-3 times a week for 2 hours.
• After dinner, when you feel sleepy, meditate for 15-30 minutes. Or, you can even take a nap.
• Meditate before going to bed and during the day to restore strength for 15-30 minutes.
• Let go of emotional clamps and stuff… (in the next paragraph.)

About morning yoga

Many will say that they get up early, do not get enough sleep and go to work, so they cannot do yoga in the morning. I would say that this is self-deception and excuses. Get up half an hour earlier and do yoga every morning. It doesn't matter how early you have to get up. Go to bed half an hour earlier for this.

I know builders who started work at 5 in the morning and left the house at 4.30. In order to have time to do yoga - on my recommendation, they got up at 3 in the morning, and went to bed at 19-20 hours. This is such an unusual daily routine - but they like their work, so they adjusted to it.

30 minutes of yoga in the morning is equivalent to 1-2 hours of sleep, plus the elimination of back pain, support of the immune system and the whole body in order, which leads to the elimination of 95-99% of diseases.

Is it possible to do without running?

Only a short-term replacement like skiing, skating, rollerblading, swimming and nothing more. But still, alas, you can’t do without running completely. I looked for a replacement for a long time, but found nothing. For a sedentary lifestyle, physical activity needs to go through the legs, and be for the heart. It is the legs that we have the weakest element in the body, and not the breath. When you start running, you will feel that the legs are the weakest, and breathing quickly gets used.

You need to run ONLY at a low pulse - a meditative run with parasympathetics turned on. Run slowly, but run. Starting to run correctly, you will quickly begin to get incredible pleasure from it.

15. Constant stress is the cause of emotional exhaustion.

Resting in stress - it is almost impossible to get enough sleep. And guaranteed is the accumulation of fatigue, which sooner or later will lead to emotional exhaustion and burnout. It is stress that creates the tension that accumulates in the form of a “shell of tension”.

Let go of stress - you need to learn, additionally. It would be great if we were taught this from childhood, but alas, as it is. Few people really understand why and how stress arises, where and how it is deposited, why it arises, how to let go of stress. In our time, this knowledge is vital already.

To get started, get a notebook, which will become your diary, where you will write all your thoughts.

Stress arises from accumulated grievances, discontent, expectations, feelings of guilt, fear of shame, anger, anger, jealousy, envy, self-pity.

Yes, they create emotional burnout and exhaustion for you. It is these emotions that create heartache, especially self-pity.

• Write down in your diary every similar situation that you can remember.
• Start with the simplest and start letting go. Learning to let go is not easy. Then move on to more complex ones.
• You can't confuse the moment of letting go with anything. It needs to be felt. It feels like a very deep release, relief, as if some kind of weight has been removed from the shoulders.
• Letting go of resentment, expectations, etc. is a skill that needs to be developed.
• At first, it may take you several hours or even days to let go of 1 difficult situation, but then it will take 1 second. It took me 3 days for the first offense, but I immediately undertook to let go of the big one - do not make my mistake.
• In the evening before going to bed - mentally remember the day in reverse order and let go of all emotional situations. You will see that there are more of them than you had time to notice before. But they are small.
• As soon as all the situations from the list are over, write the next set of similar situations. Repeat the practice until you release EVERYTHING.
• Set aside 0.5–1 hour per day for this practice.

You need to let go of such situations, and not others. You let go of resentment for yourself, not for someone else. You will be surprised how much health and strength your grievances eat up. And how much better will you feel. I guarantee you that you will have less gray hair, wrinkles and other signs of aging if you do this exercise regularly.

After releasing emotional tensions - you will sleep like a baby! If released correctly. I will cover this in more detail in a separate article. And in my trainings I teach this and give a step-by-step plan.

16. Meditation or how to get rid of deep chronic fatigue, professional burnout, emotional exhaustion.

What has accumulated over the years cannot be released by practices at the level of consciousness. Meditation practices of various kinds are needed. And also “not to get caught during the day”, that is, not to get tired, not to strain during the day - it is impossible without meditation. And also in order not to get tired during the day - you need to let go of stress, which is deep in the subconscious.

There are at least 3 "reactors" of "bioatomic" energy in your body that could feed you indefinitely, if turned on correctly. One of them you already know is the parasympathetic system.

There are 5 meditations, and 3 of them have up to 5 different ways to perform to release different fatigue, burnout, stress in different situations. To restore mental strength.

Meditation is an eternal or endless source of strength and health.

Because it brings back the powers from your past. It was there that your strength was “lost”, starting right from childhood. This meditation will also teach you how to relax during the day.

Another meditation temporarily turns off the armor of tension, which gives a powerful restorative effect to the entire body and releases fatigue.

I cannot teach you all the intricacies of meditation through an article. I also cannot describe to you in detail all the plans for letting go of various fatigue, stress, burnout. I will write a separate article about letting go of stress, but this will also not be enough to let go of the deep stress accumulated since childhood. Everything is too individual.

Such situations require individual adjustment and direction, which can only be given in training. That is why I have compiled a detailed training to quickly eliminate fatigue, stress, burnout, exhaustion - for different stages of neglect.

There are 2 participation packages - and the simplest one - costs a penny and is affordable for everyone. However, the most expensive one is also available to everyone, with a strong desire.

How to quickly increase the amount of strength at times and return the joy of life.

After completing this training, you will increase the strength and productivity of work at times, and with it, increase your income.

I am sure that even on medicines you will save many times more than the most expensive training package.

Save your time and money. Choose the right package and let's go through it all together. If in doubt about which training package to choose, choose the simplest one. And then, if you like it, pay extra, and take the next one.

PS
If you have not read the Shaman's Laughter trilogy by Vladimir Serkin, be sure to read it. I donated 20 of these books and, on my recommendation, another 300 people bought or downloaded them on the Internet. Each time I heard only positive feedback and thanks in return for this book.

PS3
To quickly regain your strength, build an energy efficient regime and double your productivity, I recommend that you take my training -

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The morning of July 11, two thousand engo of the year, was memorable for me: when the alarm clock rang, I habitually tried to get out of bed: I threw off one leg, then the other, taking a sitting position. Then I tried to get up, but failed - my body, like a bag of sand, fell on the carpet. I remember the first thought that came to my mind then: “I’ll be late for stand-up”. There was no fear that the body might fall like that for no reason at all. Having wrung out on my hands, I again climbed onto the bed and again tried to get up - the body did not obey well and after taking two steps, I again collapsed to the floor. It was foggy in my head and my thoughts were confused, but still I thought of writing to my manager that I would be late for work, or maybe I wouldn’t even come, but I would come tomorrow. Instead of one day, I returned to work three weeks later: for two weeks I lay stupidly on the couch, it was difficult to walk, even leaning against the wall, my thoughts did not obey me (as far as it is applicable to thoughts), I didn’t feel like eating at all, but I forced himself to do it, because he knew that it was necessary.
I am sure that you guessed why it happened - I "burned out" at work. During those “first” two weeks that I lay in bed, I had to rethink something and come up with an algorithm that solves the problem of full recovery (as soon as possible) after “burnout” at work.

The idea for writing this article was inspired by this post.
I apologize in advance for the anglicisms found in the article.

The entire list below consists of those mistakes that I made and after correcting which, 95% of my problems were gone. Also, the entire text with tips can be reduced to one single phrase: “stop bathing” (at first I wanted to write the word “worry” but it is not exactly a description of what I will try to convey to you). And now for the points.

Start planning

We are all very afraid of the unknown, when we don’t know what to do and what will happen next, we thereby “wind” ourselves and our body into excitement. When we have a plan, we are not afraid: we know exactly what needs to be done and why in order to achieve the goal.

Do you know what I noticed? Nobody panics when everything goes according to plan. Even if the plan is monstrous. If tomorrow, I tell the press that one of the bandits dies, or a truckload of soldiers blows up, no one will panic, because this is all part of the plan. But when I say that some miserable mayor is going to die, everyone loses their heads. Just a little bit of anarchy. Violation of the established order, and everything around is plunged into chaos. I am the bringer of chaos. Do you know what is the basis of chaos? This is fear.
The Joker from The Dark Knight

Example: no one is worried when he makes tea for himself - he always "keeps" in his head a plan of what needs to be done in order to get the desired drink. But put a person with driving experience behind the wheel and ask him to do diagonal parking (at the same time, threaten that if he does not, he will be punished) - you can be sure that he will start to worry and make a lot of mistakes - because he does not have a plan (rather an algorithm) what actions need to be taken to resist the unknown punishment. The example is exaggerated, but I think you understand what is at stake. The conclusion follows from this: learn to plan.
How to solve it: Of course, you can’t plan all things, no matter how much you would like to. But 90% of the time of your life can be planned and it is not at all as difficult as it seems. The same goes for work: accustom yourself when you come to the workplace, the first thing to do is plan your day. Come, sit down at the table and take twenty minutes of your time, write down by the clock (taking into account the error) what you plan to do. In this way, for each day you will have a plan that reflects what you need to do, and, as a result, you will never have any anxiety about something not done or left out.
Of course, there are things that are beyond our control. For example, you made an implicit error in the code, committed it to production, and it went down. Your team leader comes to you and says “you put the product, let's fix it and fix it faster, this is very important!”. The most common reaction is panic. You shouldn't do that. It would be more reasonable to consider this in the context: “production has fallen, this is just a case, which in itself is another task that needs to be solved correctly.” But the excitement overcomes you and your thoughts are confused, your hands are trembling, and you don’t know how to edit it all, this is a production, aaaaa!!! From this follows the next point.

stop worrying

A person is so arranged that much of what he has is habits. Good or bad, but habits. And habits, as you know, the body acquires over time, until they become unconscious reactions to one or another external stimulus. Running in the morning \ smoking \ scratching the back of the head - these are all habits. Anxiety is also a habit. Especially the excitement when something doesn't work.
How to solve it: every time you realize that you are starting to worry, and your hands are trembling, freeze; if you are walking, slow down or stop; if you breathe often - take control of your breathing; if your thoughts rush about without control - stop thinking about everything and think about cats (or whatever you like). The main thing is to bring the body out of the state of "chaos" when you do not control every feeling. Next, you need to focus on the thought that caused your excitement. When you are focused, it will become clear to you that the situation has already happened, and nothing can be changed. Having come to terms with this, you should understand that there are only three options for the development of events:
1. You are doing everything to improve the situation
2. You do everything to make things worse.
3. You do nothing and wait for what will happen (the worst option)

That is, you are no longer able to change the situation itself, but the consequences are completely.
A person is very afraid of the unknown, when he does not know what to do and what will happen next, than by the most “winding” himself and his body into even more excitement. In our case, we know what to do - we must do everything to improve the situation. At the same time, it is worth remembering that before you do something, you need to plan it. Therefore, you need to: calm down, accept the fact that something happened and in complete calmness sit down to plan how you will solve the current situation.
As mentioned above, we cannot foresee everything, but we can generalize everything that cannot be foreseen into a separate category of "unforeseen cases". 10% of things that will happen whether you like it or not. You just need to take it easy. The main thing in all this is to stop taking an emotional part in the problem. If you don’t know what to do and start thinking “what will they think of me” - stop doing it right now. Especially drive the thought: and if I don’t have time, oh my God, what will happen then, ahhh how scary it is. The result: shaky hands, headaches and poor sleep, and as a result, inhibition with the timing of the task. The solution to this problem is in the next paragraph.

Replace worry with analysis

When a problem (task) arises, a common reaction is fear / fright / panic that you have no idea how to solve the problem. I already wrote this in a previous article, but I will repeat this story again, as it is very revealing:
Garry Kasparov, the world chess champion, was once asked how many moves ahead he thinks in a game when planning his next move. The questioners believed that he would report some impressive figure, and then they would understand what makes him the winner. But what he said showed people that they misperceive even the very essence of the game: “The main thing in chess is not how many moves ahead you think, but how well you analyze the current situation.”
The essence of this method is that, not knowing objectively their entire situation, people begin to calculate options that initially turn out to be erroneous. And since it is not possible to calculate everything, the turn to the correct moves never reaches. As a result, we choose the best option from the worst. The best of those that we tried so closely to consider.
Applying the same strategy to life, one can understand how often we, instead of objectively assessing what is happening, try to calculate the moves in advance, and how often later these moves turn out to be directed not forward, but somewhere to the side.
To be clearly aware of the present situation is to make the options open themselves. Anyone who says that he does not know what to do next, just does not know what is happening to him now.
In other words, we cannot understand the current situation.
How to solve it: start analyzing the task at hand. Write on a piece of paper all the thoughts that puzzle you when you are asked how it is possible to solve this problem. When all the questions are written, once again stop yourself and think about how you could answer them. Let's say you have zero to three answers for each question.
Read each of your answers again and think about which of these answers is exactly wrong. Cross them off the list. It may well happen that you can answer more than half of the questions yourself and everything will become much easier. Bring the remaining questions for discussion with wiser colleagues.
And here a miracle happens - you stop worrying, the brain cannot worry while it analyzes. It's just biology - as long as you keep your brain busy with one thing, it can't do another. Logically, the less time we think about work, the less we have to plan, hence the next point.

Share the time

Start simple: divide your time into work and your own. Working time is the eight hours that you spend at work. Once the eight hours are up, you no longer belong to the project, or the boss, or the fact that "production is on fire." For those who are already angry in their hearts: “how is it not to pay attention to the lying production”, let me remind you about the previous points: you need to understand that this happened because it happened. In this situation, we must act as always: we have a task, we need to solve it. If we worry and get nervous, this will not lead to anything good (Nerves add mistakes).
How to solve it: Today, when you get home, stop thinking about work. As soon as you stepped outside the office, the work ceased to exist. You only think about yourself and your business. It’s a very good practice to delete work email from your phone, and ideally get rid of everything that connects you with work altogether. Work at work, home at home.
The brain is so arranged that the subconscious mind will still be “in the background” to solve such problems. And if the problem is solvable, the subconscious will find the answer. Do not intentionally load your head with extraneous thoughts when their time has not come. Let me clarify my words: when on the weekend you go, let's say, to the cinema, you go to the cinema - the thought should not knock in your head, like: “You need to call an electrician to move the sockets”; when you are in a car, your attention is only on the road, and not on how to get rid of the legacy code that has been an annoyance to your soul for a year.
Even if you are the head of the project and you continue, take it easy (but I think if you have risen to the top, you yourself are well aware of what needs to be done)

Stop being human to everyone

For example, you have a person who constantly asks for help. In every little thing. You help a person one, two, ten times. Thereby encouraging his behavior. And as a result, he asks more and more, and you cannot refuse him, because you feel sorry for him and want to help. As a result, you do not keep up with your tasks and spend your nerves on other people's problems.
How to solve it: train yourself to be cynical about some things that happen at work. You can not encourage such behavior, a person begins to quickly become impudent and ask you again for any problem. Become a cynic to such colleagues - it doesn’t work, figure it out yourself. It's been three months and you're still screwing around without even thinking of making any effort to go broke yourself? I think it's time for us to end our partnership. Do not take on the worries of others - everyone has their own responsibilities that must be observed, you do not need constant other people's problems.

Brief conclusions

Summing up, let's go over all the points again:
1. Start planning– when everything goes according to plan, you are calm because there is no frightening unknown ahead
2. stop worrying– excitement adds mistakes
3. Replace worry with analysis- learn not to be afraid of the problem, but to analyze it. When the brain is busy analyzing, it has no time to worry.
4. Share the time Learn to think about only one thing at a time
5. Stop being human to everyone- do not take on other people's problems, you are not Mother Teresa

The methods described in the article will be difficult for an unprepared person to perceive and implement. But when you can fully comply with these five points, you will realize that you will never succeed in burning out at work again.

what to do if the work is already very infuriating, but you still have to go to the office? Will rest in a sanatorium help if stress affects even libido? kyky, together with a guide to belarus vetliva, asked psychologist sergey khonsky the most popular questions: how to survive emotional burnout, not go crazy and keep your job, having managed to put a trash can on your boss's head.

Emotional burnout begins due to repetitive stress, frequent tension, and sometimes simply due to the repetition of stereotypical operations. A person may not work anywhere, but will burn out because of caring for a paralyzed relative. At some point, simply ceases to have enough resources to overcome the crisis.

Burnout is most prone to those who communicate a lot with people. Initially, it was believed that medical workers are the most “burnable” category. Why? A large flow of people, colleagues, plus frequent proceedings, complaints from clients - all this is supported by the lack of normal payment. But now many professions are connected with communication. Everyone has an equal chance to earn this burnout. It is no longer possible to say that a programmer constantly works at a monitor, does not go anywhere, does not communicate with anyone, and therefore will be less prone to emotional burnout. The cause of burnout can even be communication with loved ones.

I'm tired of work, but I can't leave. What to do?

You need to find out if there is a psychologist in the organization. If this is not the case, how can the employee himself protect himself? Sometimes these are banal “reacting” techniques: a client or boss is rude to you - try to visualize how you throw something at him, put an urn on his head. You start to express it all to his face - you can completely lose your job. If now is not the situation when you can leave, and you need money, you have to work with your emotional competence.

About this theme: Career exhibitionism. How to be the top manager they want

There is a situation of “responding” of a different plan: if the working day is over, try not to take the work with you, but devote time to yourself. Well, if a person goes in for sports - this is a channel for a splash of unreacted energy. By analogy, some aggressologists who work with children suggest giving them toys made of foam rubber. Here it is important: a) to get yourself the skill to switch, b) to evaluate your emotions, and c) to learn how to cope with these emotions.

The offices of successful IT companies are best suited for the prevention of emotional burnout. There, people even have a separate rest room. And in one Russian bank, employees have a so-called “shouting room” - after a difficult client, they can come there and scream in a soundproof room, beat a pear, leave darts.

You can offer a person who comes to the workplace to virtually try on a mask. In the Netherlands this is called "workwear technique". Can you imagine: today, suppose, I am not Anya, and I am not 27 years old, I am Oksana, I am 40, I am the mother of three children. And all day you act like this Oksana. Trying to copy non-existent elements of her behavior. The day ends - you are Anya again. Such a banal technique allows you to separate the I-personal and I-professional. It will be useful to everyone, especially employees of the trust service or rescuers.

Sanatorium “Praleska” is the closest sanatorium to Minsk. It is only 8 kilometers from the city. You will have time to get there and not burn out from your burnout completely.

In general, the greatest punishment for a person is to entrust him with meaningless work. A person with a high level of awareness will understand: do it or don’t do it, it will not lead to anything anyway. These are banal words, but we need to learn to ask ourselves simple questions: “What do I want?”, “What is my goal?”, “What drives me?”, “What is my purpose?”. If all the answers lead to the idea that you cannot achieve any of the goals at work, then it's time to leave.

What if I'm already starting to burn out

Firstly. Take a break from the area in which you burn out. Not everyone has work-related problems. If a person is engaged in computers or sales, then his hobby should in no way be connected with computer games or traveling to conferences. Hobbies should be radically different.

Secondly. You're going to need autogenous workouts - maybe now is the time to take up yoga.

Third. Chat with friends from whom you can get an emotional response. Discussing an exciting topic leads to the fact that we have a decrease in the release of the hormone cortisol, which is responsible for the occurrence of stress. Friends, family, children are a good way to both prevent and combat burnout.

About this theme: “We have people proud of five minutes of processing as if they flew into space.” Big interview with Lola Trapsh

Fourth. Go to courses, trainings that develop stress management skills, the development of emotional intelligence. Learn to manage your emotions.

In the Yunost sanatorium, you can extinguish the flame of your burnout with water from the Zaslavsky reservoir. In addition, the Church of the Transfiguration of the Savior of almost the 16th century and the Church of the Nativity of the Blessed Virgin Mary of the 18th century are nearby. Look at the sights.

Fifth. Read about stress-productive eating. Fatty foods rich in vitamins and minerals can also save you from emotional burnout. Someone advises eating foods that remind us of childhood: those containing vanilla, such as cookies or milk. Our olfactory brain is very ancient, so experts advise aromatherapy and even animal therapy - communication with animals.

At sixth. Engage in bodily practices. It can be difficult for us to relax due to elementary stiffness in the body. Massages and baths, for example, in a sanatorium allow you to remove such clamps.

Seventh. Have sex. Sexual relationships are one way to counter burnout, as long as they don't carry heavy emotions. But that is another story.

Eighth. Approach the problem consciously - regular or one-time meetings with a psychologist are unlikely to harm you.

How to learn to relax if you are so burned out that you don’t want anything

A short vacation will help you avoid problems and never hear about burnout again. But this is only if, after returning from vacation and getting into the same environment, a person changes something in his work. Leaving even for three days is an effective method in dealing with any stress. Moreover, three days is the minimum that we need. Often any unfamiliar environment helps: it can be a village, a new city, a sanatorium. It is not necessary to buy a large package of procedures in this sanatorium. Even territorial distance from the stressor that causes burnout is already beneficial.

Fatigue is a physiological state. Fatigue is a psychological assessment of what is happening to us. Sometimes fatigue passes without fatigue. That is, the body is tired, worn out - this is expressed in colds, joint pain, fever - we do not attach any importance to this. For example, you have a very cool job, and you do not want to part with the team even during the sick leave. You do not notice the signals of fatigue and continue to perform your function, meeting stress constantly. It is very important to pay attention to signs of the body that were not there before: colds, stomach problems, joint pain.

Energetik is your option if you really need to catapult from the city to nature. Sosnovy bor, near the large Volpyanskoye reservoir... Well, if nature gets tired, you can always run away to Grodno - look at the Farny Church, well, or walk along the bar street.

It is necessary to watch how something that you used to burn with, for which you could move mountains, suddenly ceased to be important and interesting. You should ask yourself the question: why am I not interested now? Why am I not showing previous results? You can understand that you just sat too long, you need a higher jump. Although, if a person is already truly burned out, it will be difficult for him to even ask himself these questions. Then you need to be more attentive to the assessments from the outside. If everyone around you is telling you that you look tired, it's time to listen to people.

Do alcohol and sex help relieve stress?

Many people say that they can relax and forget only after drinking alcohol. Few people know that after a small dose of alcohol, a state of mild euphoria lasts 8-10 minutes. Then comes the depressive phase. This is not so obvious to ourselves, but others notice that at this moment we want to complain about life and talk about how bad things are for us. If there is no one around, then we digest the negative in ourselves. Of course, we can drink more to re-experience euphoria, but more often than not, this does not lead to anything good. I'm not saying that alcohol should be excluded, but it should not be considered as a way to cope with emotional burnout. If a person realizes that only alcohol helps him to get distracted, then this is already a signal that he needs professional help.

Sanatorium "Ruzhansky" is located far from Minsk - as much as 240 kilometers. On the other hand, maybe it's good? Distance heals. Yes, and rest here will cost clearly cheaper than an alcoholic weekend in Vilnius.

Sex is good prevention. But if the burnout has already happened, then sex may not happen. And no change for the better will happen until we find the root of the problem. Problems with libido can just happen due to burnout. If libido drops - bring something new into your life, go somewhere to relax with your partner. It is quite possible that in a house in which everything reminds you of work (if you experience stress there), you have problems even in bed.

The main thing: you can experiment as much as you like, but without working through the problem, the effect of novelty will not be enough for a long time. Over time, a person may begin to evaluate this side of his life as dull and uninteresting. And this is a dead end, or rather, a reason to go to a psychologist.

How to stop freaking out and learn to live

About this theme: Downshifting logic. How to live in the countryside and not become a chicken

Sooner or later, a person may develop depersonalization - he does not express emotions in any way, he may not be emotionally connected to the outside world. Neurotic states, emotional breakdowns can often be observed. In addition to depersonalization, a reduction in professional duties may appear - then you start doing everything carelessly, the motivational sphere suffers. But while some emotions disappear, others, on the contrary, become sharper and appear more often. For example, a person often experiences uncharacteristic anger. The most severe clinical forms of burnout are associated with nervous exhaustion. Here, both motivation and the function of expressing emotions really suffer.

"Primorsky" - Located on the shores of the Minsk Sea - such a pleasant self-deception for those who really want to "at sea".

We can “play roller coaster” for a long time: burnout is growing - we go on vacation, it seems like the problem goes away, it manifests itself in a hidden form. Then work resumes. In less than three months, we are again approaching the borderline emotional state, because we have not worked through the first problem. We become even more prone to burnout.

Many of us feel that there are few sources of joy in life. Not everyone can even answer the question: “What does it mean to rejoice?” There is such a book, Joy on Demand, the author of which explains that you also need to be able to rejoice. We sometimes do not pay attention to small events simply because we cannot even imagine that there is a source of joy in them. Sometimes an outsider can become an example for us, a "teacher of joy." Let's face it, we don't know how to be happy alone. Events can cause much more joy if there are two, three, four of us. Have you noticed that we have courses in anger management, overcoming fears and professional development? But no one teaches us to be happy. And very in vain.

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Emotional breakdown can occur due to problems at work. How to deal with this and what needs to be done in order to feel the strength again and feel the taste of life?

Burnout on work is controllable

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

The most dangerous thing in professional burnout is stress, which reduces performance and leads to illness. Many people who suffer 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 the position of the victim, easily taking the blame;
• vulnerable and touchy people;
• people who don't want to really look at things want to see everything in "pink".

Working with other people in the service, medical, educational, and creative industries carries risks for the manifestation of the syndrome.

Emotional burnout occurs in employees:

• medicine and ambulance;
• teachers and educators;
• workers in the service sector;
• businessmen;
• creative people - it can be actors, artists, designers.

Remote work can also bring burnout - isolation and a complete lack of communication is an extreme and critical condition for the psyche.

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

The burnout process occurs in stages:

1. There is a feeling of fatigue.
2. Insomnia worries, apathy appears at work.
3. Difficulty concentrating on work.
4. Deterioration of health, decreased immunity, constant colds, exacerbations of chronic diseases. The person becomes irritated, dissatisfied, picky.
5. Against the background of a deterioration in general well-being, the level of self-control sharply decreases. Manifestations of outbursts of anger, resentment become frequent, a person is gnawed by a feeling of guilt and self-pity, he closes himself in 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. The deterioration of indicators indicates the degree of burnout.

The effect of burnout can occur in a latent form. Some people carry a feeling of dissatisfaction, fatigue, 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 carry out its prevention.

To change the situation for the better, you need to evaluate the events and take responsibility for your life. Instead of looking for someone to blame for the current situation, you need to work on fixing the problem. It should be clearly understood that only you are responsible for what is happening to you now.

Burnout at work has obvious signs - it is 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, discontent, irritation;
• insomnia;
• lack of sexual desire;
• overeating, craving for alcohol, malnutrition.

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

Burnout at work: what to do

Burnout at work can happen to anyone, having identified it in yourself, you need to prioritize, decide what to do first, how to change your attitude to situations occurring at work.

If you can’t avoid stress, you need to learn to let it go. After all, if you accumulate it for 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. Most often, the muscles of the shoulder girdle, face, knees and hips suffer.

Muscles are constantly tense, which means that the body is working for wear. Movements become constrained, tense, and vitality is depleted.

At the moment when a person understands that something is going wrong in life and he enters the stage of burnout, he needs to change his lifestyle. This will help to prioritize and get out of the crisis. You don’t 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 coping with stress and burnout is to rest. When planning a vacation, you should give the opportunity to rest both the physical body and the mind.

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

1. Three hours before bedtime, you need to exclude the influence of external factors on your life. You should spend time away from your computer and smartphone, the alternative is a walk in the fresh air for two hours. Returning to the house, you should take a shower and go to bed.
2. Full sleep restores health and fills forces. Drinking regimen is important for the functioning of the digestive, immune system and brain. Water should be drunk consciously, immediately after waking up, during the day try to drink every hour and before going to bed.
3. A sedentary lifestyle is the scourge of modern society. If a person has spent eight hours at the workplace in a sitting position, he needs an hour of physical activity. No wonder they say that movement is life.
4. 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.
5. In nutrition, it is important to choose foods that are high in fiber, protein and vitamins.

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

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

• the ability to change - your habits, regimen, diet, lifestyle can always be changed if YOU need it;
• for development, you need to constantly learn, master new knowledge in order to be in demand and an interesting person;
• healthy lifestyle. It is important to understand that you should not expect a blow from life in the form of a tough illness, you can choose your own diet, movement and sleep and be healthy and happy!
• the 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.