"I Have Depression": How to Deal with Burnout? How to Deal with Emotional Burnout Methods for Dealing with Emotional Burnout

Emotional and professional burnout, leading to general exhaustion, is becoming 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 that I would like. Constant fatigue and slight burnout - imperceptibly became my constant companions. There are several promising projects, but with such labor productivity that I have now, I will not be able to pull them off. So sooner or later it will lead to money problems.

Moreover, I did not have enough energy and time to communicate with my wife and children, and they are growing so fast. It turns out a shoemaker without boots. Every evening, the child came several times and asked - dad, have you finished your work yet? Will you play with me? Read me a fairy tale? And I'm tired, and I have no time for it.

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

It all started as usual, I wanted the best - I began to work for 1-2 hours a day, and then I didn't have the strength to go out for a run, go skiing or skating, and I didn't have the strength to meditate in the evening either. After a week of processing, I began to fade. Another week or two of this way of life and there will be exhaustion.

What is CMEA? 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. Performance is low, deadlines are violated. The bosses or clients are not happy with you, but there is no strength to work better, even if you try.

At the same time, one feels a state of apathy - one does not want to do anything. It is a deep depletion of the body due to burnout. It is very difficult to focus on your responsibilities. Relationships at work and at home with loved ones deteriorate. Children painfully endure this condition 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 extended rest over the weekend doesn't help. Disappointment with life and discontent appear. Self-pity grows, resentment is almost at everyone and for everything. Someone's remarks and their minor failures are annoying, as never before 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 position at work or in your personal life seems hopeless and hopeless. And the challenges seem insurmountable. Burnout and similar exhaustion cannot be eliminated using standard methods - a trip on vacation, a lot of sleep, rest, as before. Often accompanied by insomnia with general constant fatigue.

Can break through on zhor and weight float. Or vice versa, appetite disappears and weight drops critically.

Why do we get emotionally tired and burned out?

Tired? Projects cannot be completed, dreams cannot be realized, it is impossible to communicate with children for a long time, and life is not going the way we wanted. Or maybe you already spat on all this? Working to support yourself and your family? Or would you like to aim at something more? Live a joyful life, be content with your life, some dreams, but still realize?

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

1. Sedentary work for 8 hours a day - requires at least 1 hour per day of leg activity, preferably with parasympathetic enabled. The legs are the weakest part of the body. Do you move a little? Expect burnout and then exhaustion.
2. The constant presence inside closed rooms 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 for eliminating fatigue will be useless for you.
3. Sleep, insomnia. Daytime stress turns on so that then the body and mind can not calm down and relax for a long time. In a partially wound state, it is impossible to fall asleep on time and get a good night's sleep. By itself, this state does not go away - it must be released.
4. A slightly mobile lifestyle means that the body is full of energy in the evening, while mentally fatigue is felt. So it turns out that it is difficult to fall asleep being tired.
5. There is 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 personal hobbies, small 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 criticism. And it doesn't matter where it happens at home or at work.
8. Low salary. Which creates a feeling of uselessness, underestimation, not being in demand.

a. Burn out at work or professional burnout.

Work-related burnout and exhaustion are more and more related to work. In Japan, the authorities are forced to introduce administrative and even criminal penalties for death from overwork. Even in China, they began to pay attention to this and punish it.

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

• tight deadlines
• liabilities with penalties
• big risks or responsibility
• routine work
• small or declining demand / sales,
• receiving or reading a lot of negative news
• conflicts of intrigue among colleagues
• displacement of dissatisfaction with each other and especially from the authorities
• frequent inspections, changes in legislation
• disrespectful attitude towards you, outright rudeness
• difficult working conditions with people

Some statistics on burnout.

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

In Australia, to deal with stress:

• 61% of people drink alcohol,
• 41% go into gambling
• 31% use drugs.

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

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

b. Family causes of burnout.

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

Lack of attention, love, recognition, support from a spouse. Interference of other people in the affairs of the family. Unreasonable criticism. Lack of regular sex, which helps relieve stress a little 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 the wife only looks after small children, and gets up at night and does the housework herself: cook, wash, clean, then she has a serious chance of being burned. But if the husband or one of the parents even helps and takes on up to 20% of the family's affairs 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 condemns a little openly admitting and discussing 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.

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

The second time I faced a crisis was 25-27 years old.

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 discontent began to prevail over me. And brought to radiculitis at the age of 28.

Having suffered for nine months with sciatica, I felt like an old man: neither you could bend down, nor did you have to dress very warmly because of the constant feeling of cold on the lower back. Radiculitis was cured in 3 days, in yoga courses. Why don't the doctors know about it?

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

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

I felt the next crisis when I turned 40.

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

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

d. Reasons from childhood.

By and large, the cause of age-related crises is the lack of preparation for adulthood. We are not taught this at school. And parents often, instead of passing on their life experience to their children, pour their discontent on them. Many people had a difficult childhood for one reason or another.

Let's be honest - just as you were not taught to raise children, so did your parents, too, no one taught this. And most of them would not even hurt to learn. Raising children is still not easy. 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 on my part to say that an external factor does not affect your life at all.

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

Doctors and teachers, although they are budget workers, 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.

Such dissonance makes 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 working for hire in companies?

Emotional burnout and your responsibility for what is happening.

All of these reasons and factors complicate your life to the point of burnout, but you need to take responsibility for your life. You are responsible for what happens to you and no one else. Do you 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. Syndrome of professional burnout - and character traits.

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

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

The hardest part 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 a reckless, good guy.

Only burnout made me pay attention to my resentment, to perfectionism. Moreover, it was so deep inside me that if someone drew my attention to it, I would hardly believe them.

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 attending a special training. Why not?

People living for others are very touchy. Due to the fact that they sacrifice themselves for the sake of loved ones and therefore are full of expectations of the same sacrifices in return, even if they think that they do not need anything. But the subconscious mind cannot be fooled. Expectations are an unconscious process. Many people do not understand that living for oneself is normal.

Burnout syndrome and profession.

Burnout most often occurs in those who work with other people and have increased responsibility. And also for creative people.

And it doesn't matter whether your work is really associated with great responsibility, risks, or you yourself made up your mind and cheated yourself.

Particularly at risk are:

• Doctors, medical professionals, especially those working in the ambulance. And even ambulance drivers, as shown in the Nicolas Cage movie Raising the Dead.
• Teachers in universities and especially in schools. Kindergarten teachers have less.
• 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 moods, discontent, rudeness, in other people. With a general lack of preparedness for such situations and support from the leadership. It practically 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 symptoms - 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: taught to release stress, which, unfortunately, we do not have in our education system. You will either learn by yourself, or life will force you to learn, but it will undermine your health.

Professional burnout and business.

More and more efforts are required to attract customers and sales. Customer orders are decreasing. Accounts payable, liabilities and debts are getting bigger. Lack of long-term perspective. Uncertainty.

There is less room for error. The potential consequences of mistakes are increasing. Loss of a job or business becomes a very likely event - even companies that have worked for 50-150 years are ruined. This greatly complicates the moral climate in business and creates psychological stress.

The emotional burden 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 flawlessness in execution, that is, more mental strength.

Moreover, in conditions where victories are difficult to achieve, 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. It's just that there are more negative emotions, and there are fewer strong positive emotions, and this is not so noticeable.

2. 10 signs of burnout or exhaustion.

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

There is a mistaken understanding of the norm in society. For example, some people think, “ if after 40 years something hurts, then you are still alive". In other words, perceive body pain as normal, 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 cause for disease. According to Norbekov - with age, only insanity comes, and illness 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, illness, decreased immunity
• Constant experience, fears, irritation, discontent
• Loss of memory, teeth, blurred vision
• Wrinkles, bruises under the eyes, aged appearance
• Heart attack, stroke, grumpiness, insanity
• Sleepiness, insomnia, constant fatigue even after sleep
• Lack of joy, depression, apathy, hopelessness
• Unwillingness for sex
• Cravings for alcohol, overeating, malnutrition

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

Many diseases can be easily dealt with or avoided without medication. Any illness is not the norm. Each of the above signs can be postponed for another ten years. It is enough to do just a few simple exercises regularly.

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

The protagonist from the Shaman's Laughter trilogy is about 120 years old. At about 100 years old, he looked 50-60 years old and seemed to be stronger than the author of the book at the age of 47 years. 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 the 50-60 age range looking 40 with health for 25 years.

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

Just start taking care of yourself and your health.

1. Five Stages of Burnout Syndrome

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

• At the first stage, it still looks good on the outside, but some fatigue is already felt.
• The first external signs: insomnia against a background of fatigue, decreased concentration on duties, some apathy
• Difficulty concentrating at work, frequent distractions - overwork while reducing actual work time.
• The first signals from the body: health deteriorates, immunity decreases, colds out of the blue, old sores remind of themselves. Dissatisfaction, irritation, pickiness - become a constant state.
• Fatigue has become chronic and turns into exhaustion, health beeps in a big way, outbursts of anger, self-pity, resentment, feelings of guilt.

4. Symptoms of burnout

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

Officially, it is believed that the enthusiasm for performing their duties diminishes first. I would like to get rid of work as soon as possible, but it turns out on the contrary - rather slowly. The desire to concentrate 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 the work, but the person is criticized a lot, external factors interfere very much - and burnout occurs.

Burnout symptoms can be divided into 3 groups:

Physical symptoms of burnout

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

Weight changes due to the fact that stress usually "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 a lot;
• pessimism, negativity is seen in everything

Many, if possible, run away from reality or dayshifting. There may be cravings for sweets, alcohol, or even drugs.

Psychoemotional signs:

• there is indifference to your life and events happening around;
• self-doubt, decreased self-esteem
• disappointment in others
• loss of professional motivation;
• irascibility, irritation and dissatisfaction with other people
• depression, constant bad mood, life has failed

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

5. Implicit symptoms of professional burnout.

You can deceive your consciousness 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. You can, of course, emit violent activity, sit on social networks, read the news, but in fact, it will be a psychological rest.

You can even genuinely 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 begin to turn off, you will sleep on the go, concentration of attention will decrease, attentiveness will decrease, thoughts will begin to get confused. Errors in work are possible.

Productivity will be reduced to nothing - which means that you will be engaged in small, unimportant tasks, turnover. But you will not be able to rest normally either - this is precisely the greatest danger. The next day, you will come to work in the same or almost the same condition, which again will tell on your work productivity.

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

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

6. Where do burnout and emotional exhaustion come from?

I remember in the mid-90s, my guys and I went to a neighboring city 170 km away. The car was 17 years old, "Kopeyka", it had just gone through the engine - replaced the pistons, rings. After such a major 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 have driven some 400-450 km. But that was enough to burn the engine. It turns out that we burned the engine, using only 0.4% of the resource, that is, 200 times faster.

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

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

Of course, you can work for 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 idle 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 fuel, energy to move forward.

If youth knew
if old age could.

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

This is because we are not taught to release stress gradually. So we collect it on ourselves all our lives, and all the stress of life settles on our body as a thick layer of tense muscles, scientifically this is called the "shell of tension."

If you do not eliminate burnout, then over time there is a feeling of a hopelessness in your life situation. Depression appears. Can develop into alcoholism. A constant feeling of hopelessness, disappointment in your own life, disappointment in yourself. Feelings of injustice. Feeling deceived.

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 remarked: if the patient wants to live, then the doctors are powerless. Doctors themselves often notice that if the patient does NOT want to live, then the 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, get tired, get sick and this way of life seems normal to them. This is an unconscious pattern of thinking, imposed from nowhere. But this is not so - life can be and should bring joy, pleasure, despite external circumstances. The crisis will not end soon - why not live now? Not to enjoy life?

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

There is a joke: 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 be fooled that you can stop them or control them for "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 a fertile ground for the development of neurosis.

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

You are so used to constant muscle tension 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 formal scientific methods of letting go of burnout do not work.

The most interesting thing is that 80-100 years have passed, but until now 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 propose. Therefore, I do not believe that official professors and doctors of psychological sciences will be able to offer you something really effective against burnout.

I affirm that any technique for letting go of fatigue, burnout, emotional exhaustion is nothing if it cannot release the tense muscles of the "shell of tension."If someone says to me about another super method of letting go of burnout and fatigue, I ask 1 question: does the "shell of tension" release?

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

If you really want to let go of psychological fatigue, emotional exhaustion and professional burnout, then you should do exercises that let go of 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 burnout.

You need to be able to rest. This skill will not appear on its own. Money does not solve this issue. I know many people who are 10 times richer than me - but sleep worse, rest, and are less full of energy, especially mental. 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 consciousness. And both one and the other can get tired. The biorhythms may not coincide, when the body wants to sleep, but consciousness does not, and then it is difficult to fall asleep. Therefore, it is highly recommended to prepare the body and mind for sleep. 2-3 hours before bedtime, stop watching TV, turn off your computer and smartphone.

One of the main reasons why you can't rest normally is a sedentary, sedentary lifestyle. By working with your mind and reacting emotionally, it turns out that you are mentally tired. And physically they did not move much, that is, they were full of strength. Go to bed and start "counting sheep", you cannot fall asleep being tired.

Here are some guidelines to help you get enough rest and sleep:

• You need to be outdoors every day for at least 1 hour. Better yet, 2 hours a day. For example, Russian noblemen almost without fail walked for 2 hours a day. If you violate this point, then everything else is useless.
• Go to bed earlier. To fall asleep earlier, tune your body to sleep in a few hours. One hour of sleep in the evening equals 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 long 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 do not have a precise sense of the desire to drink. Therefore, water must be drunk consciously, according to the regimen, and not when you want to drink.
• 8 hours of sedentary work should be offset by 1 hour of physical activity. Activity that gives you pleasure is desirable. And you also need to remember that activity should be directed only to health, and not to the ego, as in bodybuilders or fitness enthusiasts, where some parts of the body or joints are overloaded.
• Eat right with plenty of protein, enzymes, spices, fiber, vegetables and fruits. If you don't have fruits and fiber in your diet, then you are almost guaranteed to have mild or even severe constipation. Similarly, vegetables are needed. The main source of fiber is bread, so our ancestors ate everything with bread.

Food should be tasty and pleasant, easy to chew. Limit the sweet. If you need to lose weight, then learn to chew food more thoroughly and lose weight 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 I set a ski run record: 7.7 km in 53 minutes.

The weather was great for skiing. And the track 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 have already run 2 laps, i.e. 15.4 km. And on average I ran 30-45 km a week.
(By the way, this is very small, the last world record in cross-country skiing was 50 km in 1 hour and 46 minutes.)

What is all this for? Why run multiple times a week? 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 SIGNIFICANTLY more.

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

I'm sure 99% of people could live to be 100-120 years old.

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

Anything 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 lesson, 2–4 times a week. Once a week is NOT ENOUGH to keep your heart healthy and get enough sleep.

It is imperative to run with pleasure and at a low pulse. Running fast at a high heart rate is strictly contraindicated. Running with pleasure is also necessary - this is how parasympathetic is turned on, that is, you gain energy.

Running 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 overload their bodies in pursuit of records. Do not rush to run a lot and quickly. You need health, not records.

You run so that the blood will run through your body, your heart will invigorate, and so that you can sleep well at night. Not for records. For example, for me, skiing and jogging - very weak 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 best, everyone was overtaking me again. This time they were overtaken - not only by old men and grandmothers, but also by 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 huge potential for growth in results. I am still weak on skiing, I fell 1 time when I hit the clean ice from the hill. Cross-country skiing is difficult to keep your balance, and even at speed.

Skating style this time - I managed to run 4.5 km. 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 it moved almost 2 times faster than the calories burned, the tracker shows less by 27%. How does he count them?

Yesterday I didn’t run - I was resting. Today I'll go jogging again, for an hour.

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

Perhaps someday the results will be much 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 do not want to run, because today I cannot repeat my best result. This is what the pursuit of results means.

Do you know it is difficult to actively work for 8 hours a day and at the same time set records on jogging. Then I remind myself that I run for health, not for the result - and I go to run as I can.

A good sleep is a must to eliminate fatigue and burnout.

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

Yes, it's better than nothing. The heart, except for jogging, trains nothing normally. Even monks in Buddhist monasteries and yogis run for hours. You can swing and jump in the hall as much as you like, but you still need to run in the fresh air.

If you do not train the heart, do not help it to drive blood through the body, it means that your heart and other organs are working with a load and even overload. So 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 the spy or moral exhaustion.

We were not prepared either at school or in universities for real life. We are being prepared for a life that "should have been," in an amicable way. There is a huge gap between these two "lives". With such upbringing, the first age crisis occurs 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 everyone is for himself. And setups, deception, rigidity, there are not only in the movies, but also on 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 someone else and continue to live as you want, where you want.

It takes plowing and plowing to make your dreams come true. And it's not a fact that it will work out. This is disheartening. By and large, burnout occurs 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 only increase.

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

On the other hand, learning how to deal with burnout, stress, exhaustion can be done pretty quickly. And keeping yourself healthy is pretty easy. You just need to understand that 85% of success in society is possible thanks 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 overexert yourself.

• 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, regimen and diet. Watch your habits - remember that at some point they will become outdated and you will need to change them to others.
• Study. Life is getting harder all the time - which means you need to constantly learn. Yogis claim that life is all about learning. When I entered the university in 1991, some disciplines related to IT were so new that even the teachers did not know them and studied them together with the students. When I finished my studies in 1996, this knowledge was hopelessly outdated. And I had to learn something new, different. And now everything is changing even faster. Read, learn, develop.
• Communication. Communication is a skill. He does not fall from the sky. People are social creatures and that means communication. You need to be able to communicate with people. You can get tremendous pleasure, inspiration and satisfaction from the right communication with people you are interested in. And that means mental powers 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 with women, friends, and at work.

When I got married, I took this whole bundle 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. Everything. No questions.

• Health. This is a skill, not a matter of course. Trust in the doctor, but don't do it yourself. 95–99% of diseases can be eliminated by a healthy lifestyle. In the remaining cases, let the doctors help you. But nothing more.
  Abroad, the waiting list for the operation can be up to one year, money cannot be accelerated in any way. It is better not to go to the ambulance there - there are already many articles written about it. Therefore, 20% of the population goes in for sports there. And in Russia (CIS) - only 2%. Hard? As it is, this is life. Do you care about 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 acquaintances who earn 2-3 times more than me, but who live in worse conditions.

They cannot buy and sell - a lot of money is stupidly lost to nowhere, every month. And they cannot stop. We bought the wrong car. We bought an apartment in the wrong place and needs to be changed. And so on several times. There is a lot of unnecessary stuff at home, in the absence of the necessary things. Clothes, groceries, household accessories - from the cannon budget for sparrows.
Moreover: sales, negotiations, persuasion, the ability to negotiate, purchases are essentially the same skill based on general principles.

Do you consider yourself more genius than Vincent Van Gogh and Nikola Tesla?

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

• Honesty. This is also a skill, as well as the ability to tell the truth. If you decide to tell the truth on the forehead, then you will be called a truth-teller, and maybe even impudent and rude. 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, it's also a skill. Kindness should be in moderation and in place. There is no need to feed pigs with oranges - forgive me for this harsh, but vital statement. If you are too kind, others will use you. But at the same time, it is obvious - to be angry and dissatisfied, absenteeism. Although this is what many people choose, unfortunately.
• Gratitude. Probably one of the most neglected skills. Most of all, in our time, people do not have enough gratitude, gratitude. Start thanking and giving appreciation to others, and you will be amazed at how much better they will start to treat you. 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 - 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 great 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 many gray hair and health, a waste of energy. Well, then emotional exhaustion, burnout, psychological fatigue ...

12. Sympathetic and parasympathetic systems of body regulation

In order to have a good rest, physical activity is needed on the body. But the fact is that not every load is suitable. Most sports are, to put it mildly, unhealthy, because they affect the body in a one-sided way. Even running - almost indispensable for heart workouts - is very bad for your knees and joints. It turns out that playing sports heals something, another cripples. Where is the exit?

And the thing is that we have 2 nervous systems 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. And the internal environment too.

Therefore, it should be practiced in the parasympathetic system, which has powerful restorative and healing properties.

Going in for sports, fitness or something else without the included parasympathetic 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 recovery processes will be weaker.

The included parasympathetic is the 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 time as possible during the day. Then there will be a lot of health, work will bring joy, and there will be no stress and fatigue from it. But this, of course, is aerobatics.

It is worth trying to learn it.

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

The general answer to this question is to change your lifestyle. If you have an opportunity to change a job that is emotionally draining you, then you should change it. If you have a relationship, friends, or loved ones that squeeze strength and health out of you, then you should at least reconsider them. You should refuse to communicate with people vampires - you cannot help them - only "life" can help them. But they will pat your health so that it will not seem a little.

Next, you should review your daily routine and make any necessary changes. If you continue the same lifestyle as before, then it is useless to fight exhaustion and recovery. Yes, I understand not everything depends on you, but you can change a lot.

One weekend recuperation plan.

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

• Go to bed early in the evening. Give yourself a good night's sleep.
• Drink some water.
• Morning exercises or yoga - for stretching. Some kind of harmonious yoga complex. Perform with the included parasympathetic.
• You can have breakfast. Walk for 2 hours in the fresh air.
• Walking can be combined with jogging - Jogging / skiing / or swimming - 1 hour (minimum) at the slowest pace, at a low heart rate.
• Take a lunch nap. No TV, movies, internet, smartphone. Better talk with children, friends, parents.
• Relaxation meditation - 15-30 minutes.
• Go to bed early at 21-22 o'clock. Have sex before bed! (Why not?)
• Repeat the next day.

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

Light and harmonious morning stretching complex.

For 10 years now 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 perform at least 3 times a day. Each approach takes about 5-7 minutes and a 1-2 minute break in between. 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, heals a lot of diseases. I talk in more detail at my trainings. Well, or look at my website. I'll lay out my hands.

Relaxation meditation.

1. The simplest and most relaxing one 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 in turn with different sensations of warmth, tingling, cold throughout the body. And balls of different colors.
3. Deconcentration of attention - there are more than 5 varieties.
4. Well, the most effective meditation is remembering, during which you remember your day in reverse order and let go of all day's stresses.

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

That should be enough for you to regain your strength over the weekend. Next, you need to lead an energy-efficient lifestyle and let go of the causes of emotional fatigue, which is described in the following paragraphs.

Remember that the best and fastest way to rest is don't get tired that is, to lead an energy-efficient lifestyle with elements of recuperation every day. Get tired less, and rest well every day, otherwise fatigue will accumulate.

14. Prevention of emotional stress and professional burnout.

Health should be monitored every day, and not when "the cock 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 to this.

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

• Morning yoga - every workday. On weekends, you can take a break.
• Drink enough water in the morning, before meals, and every hour at work.
• Working in blocks - remember to get 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 lunch, 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 recuperate for 15-30 minutes.
• Letting go of emotional clamps and so on ... (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 early and do yoga every morning. It doesn't matter how early you have to get up. Go to bed half an hour early for this.

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

30 minutes of yoga in the morning is equivalent to 1–2 hours of sleep, plus 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.

Can you do without running?

Only short-term replacements like skis, skates, rollerblades, swimming and nothing more. But all the same, alas, you can't do without running completely. I have been looking for a replacement for a long time, but I have not found anything. For a sedentary lifestyle, it is necessary that physical activity goes through the legs, and that it 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 your legs are weakest, and your breathing will quickly get used to it.

You need to run ONLY at a low heart rate - meditative running with parasympathetic turned on. Run slowly but run. Once you start running correctly, you will quickly begin to get incredible pleasure from it.

15. Constant stress is the cause of emotional exhaustion.

Resting in stress is almost impossible to get enough sleep. And the accumulation of fatigue is guaranteed, 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 "stress shell".

Letting go of stress - you need to learn, extra. 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 postponed, why it arises, how to release stress. In our time, this knowledge is already vital.

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

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

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

• Write down any such situations you can remember in your journal.
• Start with the easiest and start letting go. Learning to let go is not easy. Then move on to more complex ones.
• You won't confuse the moment of releasing with anything. You have to feel it. It feels like a very deep release, relief, as if some weight had been removed from the shoulders.
• Letting go of resentments, expectations, and so on is a skill that needs to be developed.
• At first, letting go of 1 difficult situation may take you several hours or even days, but then it will take 1 second. It took me 3 days for the first offense, but I immediately began to let go of the big one - don't make my mistake.
• In the evening before going to bed - mentally recall the day in reverse order and let go of all emotional situations. You will see that there are more of them than you could see 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 let go of EVERYTHING.
• Allocate for this practice from 0.5-1 hour a day.

Letting go of such situations is for you, not for others. You let go of grudges 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 will have less gray hair, wrinkles, and other age-related signs when you do this exercise regularly.

After releasing emotional tensions - you will sleep like a baby! If released correctly. I will tell you more about this in a separate article. And at 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 been accumulating over the years cannot be let go by practices at the level of consciousness. Various kinds of meditation practices are needed. And also “not to be 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.

In your body there are at least 3 "reactors" of "bioatomic" energy that could feed you endlessly, if they were 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 of doing 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 strength from your past. It was there that your forces were "lost", starting right up to childhood. This meditation will also teach you how to relax during the day.

Another meditation temporarily turns off the tension carapace, which has a powerful restorative effect on the entire body and relieves fatigue.

I cannot teach you all the subtleties 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 stress release, but this will also not be enough to release the deep stress accumulated since childhood. Everything is too individual.

Such situations require individual adjustment and direction, which can only be given during 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 - the simplest one - it 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 you will 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. Pick the package that's right for you 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 trilogy "The Laughter of the Shaman" 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 reviews and thanks in return for this book.

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

There are several participation packages - the simplest 5 lessons. Medium - 5 weeks. Complete instillation of skills, reaching a new level of strength, health, productivity - 12 months = 1 year. Follow the link and register now. Prices are symbolic and will rise after the first flow.

Humanity has learned about such a psychological problem as emotional burnout quite recently. Although today many are inclined to consider such a problem an “inflammation of cunning”, doctors admit that modern people are increasingly exposed to professional stress, in other words, they “burn” at work. Considering that more and more people are faced with such a problem recently, the question arises: is this disease really a serious problem, and if so, how to deal with it?

History of the disease

For the first time, mankind learned about the syndrome of "emotional burnout" in the 70s of the XX century. Doctors drew attention to people who more and more often turned to psychologists with complaints about their work. It turned out that they experienced weakness and malaise, sleep problems and frequent headaches, and all because of the hated work. When communicating, it turned out that the work ceased to bring them satisfaction, began to annoy, and the team began to cause disgust. Patients with this syndrome felt their helplessness and incompetence, they began to lose motivation, which ultimately led to a decrease in professional achievements.

Interestingly, this state was not like depression. It was not accompanied by a depressed state and a sense of guilt, on the contrary, patients often expressed aggression and increased emotional arousal. Moreover, the methods of psychotherapy in this case practically did not work. All this was the reason for a close study of the anomaly, which was later called the "emotional burnout" syndrome.

Why Burnout Occurs

It's funny, but at the dawn of the 20th century, economists predicted financial well-being and consumer abundance for humanity. Moreover, the problem of excess of leisure in future generations was quite seriously discussed. True, the reality turned out to be more severe than analysts predicted. Just what is the statistics, according to which in Russia 85% of the full-time employed population is constantly working.

The poor economic situation is forcing people to work overtime, work on weekends and give up vacations, all against a backdrop of economic instability and ever-increasing unemployment. In these circumstances, it is extremely difficult not to fall prey to work stress.

Who is subject to "burnout"

Many people are interested to know in what professions people are most often subjected to "emotional" burnout? Initially, scientists came to the conclusion that, first of all, people whose profession involves close communication with others are exposed to stress in the workplace. The risk group includes doctors and teachers, psychologists and journalists, managers and artists. Doctors explained it this way: "The more often you communicate with people, sympathize, help, ask, answer, argue, swear or listen to tearful stories, the sooner you begin to hate others and dislike your work."

However, to date, it has been established that almost any specialist can undergo "emotional burnout". And this can bring huge losses to society. For example, an experienced pilot who suddenly begins to fear flying and to doubt the correctness of his own actions can “burn out” at work. Such a situation threatens a catastrophe in which innocent people may suffer.

But even if a "burnt out" person manages to avoid extremes, over time he will develop a real prolonged stress, accompanied by a weakened immune system, stomach ulcers, neuroses and cardiovascular diseases. In addition, a person develops indifference, and even aversion to the business he is doing. Psychologists call this state "professional cynicism." A person in this state has resentments, a desire to scold others, the government, or complain about fate. But there is a particular dislike for clients, work colleagues, patients, or students. Such "burnout" in the professional environment is called "human poisoning."

Why "burnout" occurs

Initially, let's say that each person has a certain limit on communication, i.e. per day, a specialist, without harm to himself, can provide assistance to a certain number of people. When their number grows, the nervous system is gradually depleted. A person reaches a similar limit in solving problems. The limit is different for everyone and depends on the stability of the nervous system. And let's not forget that in addition to professional activity, our nerves are tested for the strength of everyday and personal problems, as well as the lack of adequate sleep.

It is generally accepted that communication with a person always gives a reciprocal result, i.e. attention is paid to us with attention, and a gesture of respect is answered with a similar gesture. But not all patients or students are capable of such a return. Usually, for their efforts, a person is "rewarded" with indifference, indifference, or even even neglect and a hostile attitude. All this only aggravates the emotional state, reducing self-esteem and professional motivation.

Finally, burnout develops due to a lack of tangible work result. Take, for example, a teacher's job. You can try your best, you can work "carelessly", no one will notice the result visually: the kids will still go to school and receive grades. All this makes a person look for motivation in work, and not every teacher, doctor or manager finds this motivation.

There are a lot of reasons for stress at work, but even without a long listing, everyone understands perfectly well that uninteresting, monotonous work is exhausting much more than solving an emergency, difficult, but interesting task.

Influence of personality traits

It is also worth adding that the development of work stress is influenced by the character of the employee. For example, there are employees "sprinters" who rush to perform work at breakneck speed, but very quickly "slow down". These individuals react painfully to criticism in their direction. There are workers "stayers" who are ideal for performing routine work for a long time. There are people with high performance, but lack of imagination, and there are incredibly creative individuals who have huge problems with performance. And if the tasks assigned to the person do not suit his character, the process of "burnout" develops faster and causes more damage to the person.

What personality traits are most conducive to burnout? Let's list them:

1. extremes of perception. A person tends to perceive what is happening in black and white;
2. adherence to principles. Overly inflexible, tough and principled position;
3. perfectionism. Desire to do everything impeccably, striving for perfection, excessive demands on oneself;
4. exceptional diligence;
5. excessively high level of self-discipline, self-control and responsibility;
6. tendency to self-sacrifice;
7. stay in the world of illusion. Romance, enthusiasm, lack of real perception of events;
8. extreme intolerance, the presence of fanatical ideas;
9. decreased self-esteem.

In order to prevent emotional and professional burnout, it is important to work on yourself, soberly and sensibly assessing your psychological mood and peculiarities of your own character.

How to prevent burnout

Having realized the problem, a completely legitimate question arises, how to deal with "emotional burnout"? Psychologists say there are many ways to deal with stress in the workplace. True, some of them are very negative.

Negative Ways to Combat Burnout

For example, as a teacher, you can keep children at a distance, avoid touching, not delve into their experiences and life problems. This approach helps not to absorb the problems of other people, thereby protecting your state of mind. But is it possible to give knowledge to children without feeling affection for them?

Other people, in order not to “waste themselves”, have to resort to ritualization. To do this, communicating with the wards, they adhere to a certain routine and require strict adherence to instructions from their opponents. In this case, the interaction occurs without any emotional outbursts (met-worked-dispersed).

For some individuals, “energetic vampirism” helps to avoid stress. They themselves provoke awkward situations, use moments of failure, or even humiliate the other person in order to rise at his expense. This scheme motivates the "vampire" by allowing him to feel contentment and avoid stress, although inherently it is destructive.

For some, in order to avoid burnout, it is necessary to constantly emphasize their importance and indispensability. For example, in every team there is a person responsible for material values ​​or documents, without whose permission it is impossible to resolve the issue. Such a person feels absolutely irreplaceable, and even if this is just an illusion, the belief that the world will collapse without him allows him not to "burn out" at work.

Other ways to relieve stress include taking psychotropic drugs. In the USA and European countries, various tranquilizers are used for this purpose, but we use cigarettes and alcoholic beverages.

The right ways to combat burnout

To mitigate or prevent disgust and indifference to work, without participating in conflicts and without bullying other people, positive ways that psychologists recommend are used.

First of all, this is training. If a person is constantly striving to expand his horizons and acquire new knowledge in order not only to get a higher position, but also to test himself, he will never "burn out". Moreover, it is very important that in memory of the transition to each new step, a person has some kind of symbol - a prize, diploma or any other award. And in itself, participation in various trainings, courses of personal growth, is a good way to diversify the routine and prevent stress. In addition, such measures allow getting rid of the "professional deformation of the personality" - a phenomenon in which the teacher initially sees in his ward - a would-be student, and a lawyer - a delinquent.

Constructive assessment is another incentive to develop and prevent burnout. Regardless of gender, age or position, everyone needs someone to appreciate their work. A person who sees the objective as well as the subjective result of his work (reviews of management, colleagues, clients and students) is reliably protected from psychological problems associated with professional activities.

Another way not to "burn out" at work is novelty. In this regard, the use of new technologies, the use of technical innovations or a change in activity helps to avoid stress at work. By the way, personnel rotation is widespread in developed countries. For example, in Japan, the director of an enterprise after 5 years in a managerial position is obliged to work for an ordinary worker for a year. This allows you to look at the production process from the bottom up, understand the problems of workers, and besides, it is a great way to temporarily change the type of activity and avoid "burnout".

It is worth saying that personal resentment, conflict with management or with a work colleague, as well as collective "bullying" can strike a blow to a person's performance. In this case, to prevent stress, you will need to neutralize this negative process (punitive measures, persuasion, encouragement or other tricks). True, for this you need to master the methods of avoiding psychological conflicts.

It can take a long time to write about methods of avoiding conflicts. Especially in this regard, Western teachers have advanced, who surprise with their emphasized benevolence and ability to avoid conflicts. For example, giving a student a two, they can write the following as a response: “Quite an interesting job! It can be seen that the analysis has been carried out and the facts have been selected. True, the answer is somewhat incomplete and not delivered on time. We have no doubt that the author will be successful in his future activities! " Yes, there is insincerity here. But it is useful, since it is an element of psychohygiene, aimed at avoiding conflict and aiming to motivate the student to further progress. And here is the opposite example. The teacher gives the top three, with the following response: “It's amazing, the work was written without errors. Apparently copied. However, the presence of blots, a crumpled notebook, and the general level of knowledge do not allow us to give a higher grade. "

An element of hygiene is a person's attitude to the positive, the ability to find 90% of the pluses and point out 10% of mistakes. And it is a pity that teachers and representatives of other professions who are subject to "burnout" develop "professional personality deformation" - a desire to look for mistakes and flaws in their clients and wards. This harms the student's mood, but even more harms the teacher himself, who gradually "burns out" emotionally. To prevent this from happening, it is better to evaluate a student not by the number of errors found, but by the amount of merit. The person tried, overcame his employment, and by this alone "worked out" a good mark. It is better not to kill in him any desire to work further, but to give him tasks from simple to complex. By doing this, you will help the student to find a level of their competence, from which they can push off and grow. By such actions, the specialist allows himself to grow, avoiding "burnout".

Finally, in order to continue to love your work and to do it with enthusiasm, it is important to learn how to dose it and be able to complete it on time. Starting another life project, we try to make it endless. We are very upset when, after a successful career, a popular musical group breaks up or a fashion magazine closes. In fact, life shows that the lifetime of successful projects is limited to 7-8 years. Then the inevitable process of "burnout" begins, which means that something needs to be changed. It is not necessary to close the project, you can, for example, continue development in a new format, the main thing is that the people working in it feel a surge of strength, become infected with a new idea and strive to achieve new heights!
I wish you good mental and physical health!

If you suddenly feel tired, feel helpless and frustrated, and feel like you’re completely out of order, it’s quite possible that this is emotional burnout. This condition leads to a feeling of powerlessness, so it is very difficult to solve the problem. The detachment and indifference that comes with burnout can become a source of work problems, compromise normal communication and even physical health. Therefore, you should never let the situation take its course, you need to fight and look for ways out.

What is burnout syndrome?

CMEA or burnout syndrome is a condition characterized by mental, emotional and physical exhaustion against a background of chronic stress, which in most cases is caused by work. Most often, representatives of professions associated with constant communication are affected: for example, teachers, doctors, social workers and employees of large companies with a wide staff and high requirements for personnel.

Doctors very often suffer from CMEA

Due to strong overvoltage, a person gradually simply loses interest in everything. CMEA leads to a decrease in productivity and energy, because of this, there is a feeling of helplessness, resentment and hopelessness. It seems to the victim that he lacks strength for anything, and he is doomed to pointless and boring work.

One of the most effective ways to prevent CMEA is to set aside work problems at work. Going out the door, you can even symbolically wipe your feet so as not to drag the burden of problems home with you.

Of course, such symptoms are not uncommon in case of banal fatigue or bad mood. If our work is not appreciated or we have to be overwhelmed, we can feel the same way too. Therefore, CMEA should not be confused with depression or fatigue.

How do you recognize the CMEA?

In order not to confuse burnout syndrome with other similar conditions, you need to know three main differences:

• A person feels emotional exhaustion and devastation, he is not happy with the work that he previously liked, nothing brings pleasure, colleagues and all the people around him annoy. This translates into poorly performed tasks, constant quarrels, unwillingness to go out and communicate with someone.
• There is a sense of the meaninglessness of work, the desire to work well disappears, since “no one appreciates this anyway”. Gradually, this feeling can spread to other areas - for example, a person will stop taking care of himself, since it will not get better anyway.
• Unlike fatigue, CMEA does not disappear after rest. After the weekend, the "burnt out" person will remain the same unhappy and lethargic, while the tired one returns full of energy.
• Unlike depression, which is always based on fear and guilt, burnout is based on anger and irritability. A person does not think that he works badly or is rude to others, it seems to him that the whole world is against him.

Teachers often burn out emotionally

Although initially burnout may seem harmless, over time it often leads to psychosomatic illness, memory impairment and poor concentration. A “burnt out” person can not only lose his job, as his value as an employee will plummet, but also his family, which will have to live under the yoke of his negativity.

Burnout development

To make it easier to diagnose burnout, New York psychiatrist Herbert Freudenberger created a special scale. The first steps look quite harmless, but it is better to start treatment already at this stage - the further, the more difficult it will be to return the normal emotional background.

First, there is an obsessive desire for self-affirmation, perhaps an effort to prove something to others, rivalry. Then comes a careless attitude to their own needs, refusal to communicate, sports, entertainment. Then - the refusal to resolve conflicts, which leads to their protraction. Over time, a person simply stops responding to problems in communicating with family and / or friends. And then comes the loss of the feeling of oneself as a person and personality, the person continues to act mechanically, without making any efforts and without thinking about the future.

Constant fatigue is one of the main signs of burnout.

After a while, a person notices that he has lost himself, feels an inner emptiness and most often after that, depression sets in. Gradually developing, emotional burnout leads to the fact that he breaks down, gets sick physically and mentally, and often tends to suicidal thoughts.

Don't be afraid to change jobs. Some psychologists believe that this should be done every 4-5 years. This brings freshness and novelty to life and does not "burn out".

The peculiarity of the CMEA is such that it is easy to hide it.... A person can go to work, look the same as always, and even communicate more or less normally, attributing failures to fatigue or illness. Often, relatives find out about the problem already at the last stages, when a person is almost ready to say goodbye to life.

Reasons for the development of CMEA (Video)

Many modern psychologists believe that burnout is a defense mechanism in the face of strong traumatic influences. In such a situation, the body simply "turns off", preserving itself. CMEA allows you to minimize energy consumption and save some body systems from excessive work: for example, nervous, endocrine, cardiovascular. But over time, such a “preserving regime” becomes too economical and does not allow a person to work normally and communicate with others.

To understand the reasons for the development of burnout, one must remember that our nervous system has a limit on the execution of certain processes: for example, communication, problem solving, etc. It is not easy to determine this limit, since it is not only individual for each person, but also depends on many indicators, for example, on the quality of nutrition and sleep, health status and time of year, and the situation in the patient's family. But if a person exceeds it, exhaustion sets in, which eventually leads to burnout.

Often the symptoms of CMEA are complicated by pessimistic people and lazy people around. You need to make them understand that you should not listen to them and help them.

The second reason is the lack of tangible results.... This happens most often with teachers. They can do their best, but they will not change anything, children will also come or not come to school, get bad or good grades, skip lessons and skip. A similar situation can occur with people of other professions if their success is not appreciated and encouraged. This leads to a devaluation of labor, and later to a loss of interest in it.

CMEA greatly reduces the quality of work

Separately, it should be remembered that a person's personal qualities play an important role in the development of burnout syndrome. There are people who do not get tired when they have to do monotonous routine work for a long time, but cannot activate themselves to complete an urgent project. But it happens the other way around - a person can work successfully and fruitfully only for a short time, but at the same time he gives all the best, and later simply “fizzles out”. There are workers who are not capable of creative tasks, but they are executive. And there are creators who need a sense of freedom. If the job does not fit the personality of the person, very soon it will lead to emotional burnout.

In most cases, CMEA is the result of improper work organization, managerial mistakes and unpreparedness of personnel for their duties.

How to prevent burnout?

CMEA is a problem that is easier to prevent than to solve. Therefore, it is necessary to monitor your condition and take measures to prevent it at the first signs of burnout.

What to do?

• Try to start the day with relaxing rituals, such as meditation or exercise.
• Go for proper nutrition, exercise. This will give strength and energy to solve problems.
• Set boundaries. If something is annoying or annoying, you need to try not to do it, refuse unwanted requests and do what is really important.
• Take a break from modern technology every day. For a while, you need to turn off your phone and computer and just sit in silence.
• Get creative, find a hobby, or attend events more often that have nothing to do with work.
• Learning to manage stress can help fight burnout.

If the situation has not yet been launched, then it is quite possible to cope without the help of specialists, but you need to realize that there is a problem and you will have to work on its solution seriously.

How to recover on your own

Unfortunately, it is not always possible to prevent burnout. Most often, a person understands what happened when the CMEA is already destroying his life. If this has already happened, then you need to concentrate on returning to a normal emotional background.

Sometimes you have to step out of the race to recover

There are three steps to treating the effects of burnout:

• Step one: slow down. It is necessary to reduce to a minimum professional activities - for example, take a vacation. In your free time you need to rest, relax, forget about work and problems.
• Step two: get support. Burning out, a person usually withdraws into himself and reduces communication to a minimum. This is a normal reaction - he tries to conserve the remaining energy. But you need to overpower yourself and tell your loved ones what is happening. Even the very fact of a conversation can bring relief, and the support of dear people will definitely help to cope with stress.
• Step three: revise goals and priorities. If emotional burnout has occurred, this is a serious sign that something is wrong in life. You need to analyze everything and understand why this happened. Perhaps you should change your job or your attitude towards it, or even completely redraw everything.

But one should not expect that immediately after realizing the problem, its solution will come. This can take time, as the burnout did not happen in a day. But if you try to follow these simple tips, sooner or later your health will return.

Usually people feel tired at the end of a work shift, towards the end of a work week, or just before a vacation. Unfortunately, there are times when you feel overworked all the time. In doing so, you notice a lack of enthusiasm for the job. Together with fatigue, its faithful companions settle in your consciousness: detachment, cynicism and indifference. Burnout is evident.

The scourge of modern people

Burnout symptoms have become more common lately. This is due to modern labor realities and a busy rhythm of life. Employers are becoming more demanding and working conditions more and more stressful. The situation is often complemented by a turbulent team environment, intrigue and gossip. Let's talk about what causes burnout and how you can overcome it.

Scorched house analogy

The term “burnout” itself was coined in the 1970s by psychologist Herbert Freudenberger. There is a clear relationship here with the concepts of "scorched earth" or "scorched house". If you've ever walked past a burnt-down building, you know how sad and dismal the sight is. Wooden buildings burn out almost to the ground, leaving only part of the walls. Concrete structures are more lucky. But if outwardly damaged brick houses hardly change their appearance, then inside the eyes of the observer a sad sight appears. You will be amazed at how fierce the fire can be, and what the scale of the disaster can be. Dr. Freudenberger drew an analogy with scorched concrete and burnout in humans. Outside, a person practically does not change, but his inner resources are completely devastated.

Three degrees of burnout

Modern researchers distinguish three degrees of burnout: exhaustion, cynicism, and inefficiency. Let's take a closer look at what all these stages lead to. Burnout exhaustion causes feelings of anxiety, difficulty sleeping, lack of focus, and even physical illness. Cynicism is sometimes referred to as depersonalization or self-perception disorder. At the same time, a person's own actions are perceived not from the inside, but from the outside. One gets a strong feeling that one has lost control over oneself, there is a feeling of alienation from the people with whom a person works, a lack of interest in work. Finally, the third factor takes away the confidence that you are performing well or that you are doing well at your function. This sensation does not grow out of nowhere.

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

What Causes Burnout?

In fact, the notion that burnout comes from a lack of days off and vacations is a common misconception. Here's what Alexandra Michel, a science writer at the Association for Psychological Sciences, says: “Burnout occurs when there are more negative factors associated with work than positive ones. When the project deadline is tight, the boss's demands are too high, there is a shortage of working time and other stress factors are present. At the same time, work remuneration, peer recognition and relaxation take up much less space. ”

Conditions

UC Berkeley professor Christina Maslach has been studying this problem since the 70s. The expert and colleagues suggested six factors of the workplace environment that are responsible for burnout. These include burden, control, reward, value, community, and fairness. A person feels emotional emptiness when two or more of the factors listed above do not meet his needs. For example, an employee has a small salary with excessively high demands and hard work. Unfortunately, many jobs cannot meet the basic needs of the staff. One large study by Gallop in Germany found that 2.7 million workers reported burnout symptoms. In 2013, a survey was conducted among directors of enterprises in the UK, which revealed the following: 30 percent of managers believe that the staff of their firms is susceptible to mass burnout.

Risks and consequences

The consequences of this phenomenon are comparable only to a catastrophe of a universal scale. According to Dr. Michelle, burnout is not just a state of mind. This condition leaves an indelible mark on the brains and bodies of people. Fatigue and loss of interest in work is just the tip of the iceberg. In fact, the risks of burnout are more serious. People with burnout suffer from chronic psychosocial stress that is detrimental to personal and social functioning. This suppresses cognitive skills and adversely affects the neuroendocrine system. Over time, the effects of burnout lead to memory problems and decreased concentration. There are also great risks of mental harm, in particular, the occurrence of a depressive disorder.

Burnout affects brain function

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

Risks of coronary heart disease

Stress and other negative emotions cannot but affect the work of the heart. Another study of nearly 9,000 burnout workers found that this category had a significantly increased risk of coronary heart disease. These and other consequences sound rather grim, so let's turn the topic in a more positive direction. Fortunately, you can overcome burnout.

How to overcome the problem?

When a person experiences the effect of burnout, they are concerned about their condition. The first thing that can ease panic is to reduce the amount of work done. Psychologists suggest looking for ways to manage workload in the following tricks: delegating assignments, the ability to refuse help, and keeping a diary. There you can write down the conditions that make you feel stressed in the workplace. Burnout isn't just about workload, however. Learn to look at the world with wide eyes again, try to enjoy relaxation, hobbies, and any cute, non-work-related moments. In order to balance the negative and the positive, you need to learn to enjoy life again.

Do what you like

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

A state when there is no strength, no feelings, no joy in life is the scourge of our time. Fortunately, this can be combated, says the famous Austrian psychotherapist, founder of modern existential analysis, Alfried Langle.

Emotional burn-out is a symptom of our time. This is a state of exhaustion, which leads to the paralysis of our strengths, feelings and is accompanied by a loss of joy in relation to life. In our time, cases of burnout syndrome are increasing. This applies not only to social professions, for which the burnout syndrome was characteristic earlier, but also to other professions, as well as a person's personal life. Our era contributes to the spread of burnout syndrome - a time of achievement, consumption, new materialism, entertainment and enjoyment of life. This is the time when we exploit ourselves and allow ourselves to be exploited.

Light burnout

I think that every person has ever experienced the symptoms of burnout. We show signs of exhaustion in ourselves if we have experienced great stress, carried out something large-scale. For example, if we were preparing for exams, working on a project, writing a dissertation, or raising two small children. It happens that at work it took a lot of effort, there were some crisis situations, or, for example, during the flu epidemic, doctors had to work very hard.
And then symptoms such as irritability, lack of desires, sleep disorder (when a person cannot fall asleep, or, conversely, sleeps for a very long time), a decrease in motivation, a person feels mostly uncomfortable, and depressive symptoms may appear. This is a simple version of burnout - burnout at the reaction level, a physiological and psychological reaction to excessive stress. When the situation is over, the symptoms disappear on their own. In this case, free weekends, time for yourself, sleep, vacation, sports can help. If we do not replenish energy through rest, the body goes into a mode of energy saving.

In reality, both the body and the psyche are arranged in such a way that great stress is possible, because sometimes people have to work hard, achieve some great goals. For example, to save your family from some kind of trouble. The problem is different: if the challenge does not end, that is, if people really cannot rest, they are constantly in a state of tension, if they constantly feel that some demands are being made on them, they are always preoccupied with something, they feel fear , are constantly vigilant in relation to something, expect something, this leads to an overstrain of the nervous system, a person's muscles tense, pain occurs. Some people begin to gnash their teeth in a dream - this can be one of the symptoms of overexertion.

Chronic burnout

If stress becomes chronic, then burnout goes to the level of frustration.
In 1974, New York psychiatrist Freudenberger first published an article about volunteers who worked in the social field on behalf of the local church. In this article, he described their situation. These people had symptoms similar to depression. In their anamnesis, he always found the same thing: at first, these people were absolutely delighted with their activities. Then this delight gradually began to diminish. And ultimately they burned out to the state of "a handful of ash". All of them had similar symptoms: emotional exhaustion, constant fatigue. At the mere thought that they had to go to work tomorrow, they felt tired. They had various bodily complaints and were often sick. This was one of the groups of symptoms.

As for their feelings, they no longer had power. What he called dehumanization happened. Their attitude towards the people they helped changed: at first it was a loving, attentive attitude, then it turned into a cynical, rejecting, negative one. Also, relations with colleagues worsened, there was a feeling of guilt, a desire to get away from all this. They worked less and did everything in a pattern, like robots. That is, these people were no longer able, as before, to enter into relationships and did not strive for this.

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

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

In doing this research, Freudenberger found that burnout symptoms did not correlate with the number of hours worked. Yes, the more someone works, the more their emotional strength suffers from it. Emotional exhaustion increases in proportion to the number of hours worked, but the other two groups of symptoms - productivity and dehumanization, dehumanization of relationships - are hardly affected. The person continues to be productive for a while. This indicates that burnout has its own dynamics. This is more than just exhaustion. We will dwell on this later.

Burnout stages

Freudenberger created a scale of 12 burnup steps. The first stage still looks very harmless:

1. At first, burnout patients have an obsessive desire to assert themselves (“I can do something”), perhaps even in competition with others.
2. Then a careless attitude towards their own needs begins. A person no longer devotes free time to himself, does less sports, he has less time for people, for himself, he talks less with someone.
3. At the next stage, a person does not have time to resolve conflicts, and therefore he displaces them, and later even ceases to perceive them. He does not see that there are any problems at work, at home, with friends. He steps back. We see something like a flower that is fading more and more.
4. In the future, feelings about oneself are lost. People no longer feel themselves. They are just machines, machines and can no longer stop.
5. After a while, they feel an inner emptiness and, if this continues, they often become depressed.

At the last, twelfth stage, the person is completely broken. He falls ill - physically and mentally, experiences despair, suicidal thoughts are often present.
One day a burnout patient came to me. Came, sat down in a chair, exhaled and said: "I'm glad I'm here." He looked emaciated. It turned out that he could not even call me to make an appointment - his wife dialed a phone number. I asked him then on the phone how urgent it was. He replied that it was urgent. And then I agreed with him about the first meeting on Monday. On the day of the meeting, he admitted: “All two days off, I could not guarantee that I would not jump out of the window. My condition was so unbearable. "

He was a very successful businessman. His employees did not know anything about this - he managed to hide his condition from them. And for a very long time he hid it from his wife. At the eleventh stage, his wife noticed this. He still continued to deny his problem. And only when he could no longer live, already under pressure from outside, he was ready to do something. This is how far burnout can take. Of course, this is an extreme example.

From enthusiasm to disgust

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

First step looks completely harmless: it's really not quite burnout yet. This is the stage where you need to be careful. It was then that a person is driven by idealism, some ideas, some enthusiasm. But the demands that he constantly makes in relation to himself are excessive. He demands too much of himself for weeks and months.

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

In the third stageusually the first defensive reactions begin to take effect. What does a person do if the demands are constantly excessive? He leaves the relationship, dehumanization occurs. It is a reaction of counteraction as a defense, so that exhaustion does not get stronger. Intuitively, a person feels that he needs peace, and to a lesser extent maintains social relations. Those relationships that must be lived, because one cannot do without them, are burdened by rejection, repulsion.
That is, in principle, this is the correct reaction. But just the area where this reaction starts to work is not suitable for this. Rather, a person needs to be calmer about the requirements that are presented to him. But this is precisely what he fails - to get away from requests and claims.

Fourth stage is an intensification of what happens in the third stage, the terminal stage of burnout. Burish calls this "disgust syndrome." This is a concept that means that a person no longer carries any joy in himself. Disgust arises in relation to everything. For example, if I ate rotten fish, I vomit, and the next day I hear the smell of fish, I get disgusted. That is, it is a protective feeling after poisoning.

Burnout reasons

When it comes to causes, there are generally three areas. This is an individual psychological area, when a person has a strong desire to surrender to this stress. The second sphere - socio-psychological or social - is pressure from the outside: various fashion trends, some social norms, demands at work, the spirit of the times. For example, it is believed that every year you need to go on a journey and if I cannot, then I do not correspond to the people living at this time, their way of life. This pressure can be latent and can result in burnout.



More dramatic requirements are, for example, extended working hours. Today, a person overworkes and does not receive payment for it, and if he does not do it, he is fired. Constant overwork is a cost inherent in the capitalist era, within which Austria, Germany and probably also Russia live.

So, we have identified two groups of reasons. With the first, we can work in the psychological aspect, within the framework of consulting, and in the second case, something needs to be changed at the political level, at the level of trade unions.
But there is also a third reason, which is related to the organization of systems. If the system gives an individual too little freedom, too little responsibility, if mobbing (bullying) occurs, then people are exposed to a lot of stress. And then, of course, the system needs to be restructured. It is necessary to develop the organization in a different way, to introduce coaching.

The meaning cannot be bought

We will restrict ourselves to considering a group of psychological causes. In existential analysis, we have empirically established that burnout is caused by an existential vacuum. Burnout can be understood as a special form of existential vacuum. Viktor Frankl described the existential vacuum as suffering from a feeling of emptiness and lack of meaning.

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

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

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

At the other extreme is the way of life where we experience fulfillment - even when we get tired. Fatality, despite fatigue, does not lead to burnout.

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

What i give myself to

Another aspect that burnout brings us to is motivation. Why am I doing something? And to what extent am I drawn to this? If I cannot give my heart to what I am doing, if I am not interested in it, I do it for some other reason, then we are lying in a sense.
It is as if I was listening to someone but thinking about something else. That is, then I am not present. But if I am not present at work, in my life, then I cannot receive remuneration there. It's not about money. Yes, I, of course, can make money, but I personally do not receive remuneration. If I am not present with my heart in some business, but use what I am doing as a means to achieve goals, then I am abusing the situation.

For example, I can start a project because it promises me a lot of money. And I almost cannot refuse and somehow resist it. Thus, we can be tempted by some choices, which then lead us to burnout. If it only happens once, then maybe it's not so bad. But if this continues for many years, then I just pass my life. What am I giving myself to?
And here, by the way, it can be extremely important for me to develop burnout syndrome. Because, probably, I myself cannot stop the direction of my movement. I need the wall that I will collide with, some kind of push from the inside, so that I just cannot continue to move and reconsider my actions.

The example with money is probably the most superficial. The motives can go much deeper. For example, I may want recognition. I need praise from another. If these narcissistic needs are not met, then I become restless. From the outside, it is not at all visible - only people who are close to this person can feel it. But I probably won't even talk about it with them. Or I myself am not aware that I have such needs.

Or, for example, I definitely need confidence. I learned about poverty as a child, I had to wear old clothes. For this I was ridiculed, and I was ashamed. Maybe even my family was starving. I would never want to go through this again.

I have known people who have become very rich. Many of them have reached burnout syndrome. Because for them it was the primary motive - in any case, to prevent the state of poverty, so as not to become poor again. Humanly, this is understandable. But this can lead to excessive demands that never run out.
In order for people to be ready for a long time to follow such seeming, false motivation, there must be a lack of something behind their behavior, a mentally felt deficit, some kind of misfortune. This deficiency leads a person to self-exploitation.

The value of life

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

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

This is completely normal. Which one of us has no goals in life? But if goals become the content of life, if they become too great values, then they lead to rigid, frozen behavior. Then we put all our efforts to achieve the set goal. And everything we do becomes a means to an end. And this does not carry its own value, but only represents a useful value.

"It's so good that I will play the violin!" is the living of its own worth. But if I want to be the first violin in a concert, then, while playing a piece, I will constantly compare myself with others. I know I still need to practice, play and play to get things done. That is, I have a predominantly goal orientation due to the value orientation. Thus, there is a deficit of internal attitude. I am doing something, but there is no inner life in what I am doing. And then my life loses its vital value. I myself destroy internal contents for the sake of achieving goals.

And when a person thus neglects the intrinsic value of things, pays insufficient attention to this, an underestimation of the value of his own life arises. That is, it turns out that I use the time of my life for the goal that I have set for myself. This leads to a loss of relationship and to a mismatch with oneself. And with such an inattentive attitude to inner values ​​and the value of one's own life, stress arises.

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

It also happens when we do too much and just for the sake of doing. For example, I cook dinner just to get it ready as soon as possible. And then I am glad when it is already over, done. But if we are happy that something has already passed, it is an indicator that we did not see value in what we do. And if it has no value, then I cannot say that I like doing it, that it is important to me.

If we have too many of these elements in our lives, then we are, in fact, happy that life is passing by. In this way we like death, annihilation. If I am just doing something, it’s not life — it’s functioning. And we must not, we have no right to function too much - we must make sure that in everything we do, we live, feel life. So that she does not pass us by.
Burnout is the kind of mental bill we get for a long, alienated relationship with life. This is a life that is not truly mine.

Anyone who is more than half of the time busy with things that he is reluctant to do, does not give his heart to this, does not feel joy at the same time, he must sooner or later expect to survive the burnout syndrome. Then I am in danger. Wherever in my heart I feel an inner agreement about what I am doing, and I feel myself, there I am protected from burnout.

Burnout prevention

How can you deal with burnout and how can you prevent it? A lot is decided by itself if a person understands what the burnout syndrome is associated with. If you understand this about yourself or your friends, then you can start solving this problem, talk to yourself or your friends about it. Should I continue to live this way?

I felt this way myself two years ago. I had set out to write a book during the summer. With all the papers I went to my dacha. I came, looked around, went for a walk, talked with neighbors. The next day I did the same: I called my friends, we met. On the third day again. I thought that, generally speaking, I should already start. But I did not feel a special desire in myself. I tried to remind you what is needed, what awaits the publishing house - that was already pressure.

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

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

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

If the burnout syndrome is already much more pronounced, you need to get sick leave, physically rest, consult a doctor, for milder disorders, treatment in a sanatorium is useful. Or just make a good time for yourself, live in a state of unloading.

But the problem is that many people with burnout cannot deal with it. Or a person goes on sick leave, but continues to make excessive demands on himself - thus he cannot get out of stress. People suffer from remorse. And in a state of illness, burnout increases.
Medications can help for a short time, but they are not a solution to the problem. Bodily health is the foundation. But you also need to work on your own needs, an internal deficit of something, on attitudes and expectations in relation to life. You need to think about how to reduce the pressure of society, how you can protect yourself. Sometimes even think about changing jobs. In the most difficult case that I have seen in my practice, it took a person 4-5 months to be released from work. And after going to work - a new style of work, otherwise after a couple of months people will burn out again. Of course, if a person has been working hard for 30 years, then it is difficult for him to readjust, but it is necessary.

You can prevent burnout by asking yourself two simple questions:

1. Why am I doing this? Why am I studying at the institute, why am I writing a book? What's the point of this? Is it a value to me?
2. Do I like doing what I am doing? Do I love doing this? Do I feel like it's good? Is it so good that I do it willingly? Does what I do bring me joy? Maybe this will not always be the case, but the feeling of joy and satisfaction should prevail.

Ultimately I may ask a different, broader question: Do I want to live for this? If I lie on my deathbed and look back, do I want it to be that I lived for this?