The main symptoms of burnout
In the modern world with its incredible pace of life, a person has to put a lot of effort in order to have time to do everything on time. This is especially true of a career. If you want to succeed, then you definitely have to donate something, and, most likely, it will be your free time.
Lack of normal rest, constant overstrain and stress, and in addition to this, sleepless nights - all this, sooner or later, can negatively affect your emotional and physical condition.
If you feel hopelessness, incredible fatigue and apathy to everything that is happening, then perhaps you suffer from burnout syndrome. What is it?
Burnout syndrome - a condition in which a person feels emotionally, physically and mentally exhausted.
Most often, working people suffer from burnout. Especially those who by their activity are forced to face dailyinappropriate behavior and negative emotions of other people, as well as those who are constantly working in stressful situations. The most "exhausting" professions include:
- teacher in school and teacher in high school;
- medical worker in hospital and rescue service;
- service workers who work with a large flow of customers.
But contrary to established opinion, housewives, creative people and young mothers may also be subject to emotional burnout.
Causes of burnout syndrome
The main cause of this condition is constant stress. Also emotional exhaustion can contribute to:
- dissatisfaction with themselves and the results of their work;
- chronic fatigue;
- undervalued by superiors and colleagues;
- unreasonable criticism;
- routine at work and at home, which is manifested in the performance of the same actions;
- the discrepancy between the real possibilities of the task, and the attempts to accomplish it at any cost;
- intense rhythm of work and lack of rest;
- lack of material and psychological encouragement for the work done;
- the desire to do everything perfectly, and the inability to achieve this;
- lack of support and understanding from loved ones and colleagues;
- increased responsibility for something and fear of failing other people;
- sense of hopelessness.
As you can see, quite a few reasons can lead to emotional burnout. It can be observed in those people who do their best to complete the task, but they fail. And also among those who have shouldered the burden of responsibility for the lives of other people.
Burnout syndrome can also develop in people who do hateful routine work day after day or care for a seriously ill person for a long time. And also for those people whose talent and work receive undeserved criticism.
In fact, absolutely anyone can suffer from emotional exhaustion. Most often it is observed in women than in men. This is due to the fact that women have to combine work, housekeeping and raising children, and they practically do not have time to rest.
As with any disease, it is very important to notice in time that something is wrong with you, until your emotional state has had a serious impact on your physical and mental health.
All symptoms of burnout can be divided into three groups:
1.Physical signs of emotional exhaustion:
- chronic fatigue;
- persistent headache and dizziness;
- general weakness;
- increased sweating;
- frequent pain in the back and joints;
- change in appetite;
- reduced immunity.
2. Psycho-emotional signs:
- bad mood every day;
- constant irritability and temper;
- lack of faith in your own strength;
- indifference to everything that happens;
- loss of motivation when doing work;
3. Socio-behavioral signs:
- evasion of their duties;
- unwillingness to take responsibility for something;
- minimizing communication with other people;
- very slow work;
- constant negative remarks and predictions;
- manifestations of anger and envy.
If you find yourself having several of the above symptoms at once, then it is time to sound the alarm, since ignoring the problem can lead to poor health. What to do if you have a burnout syndrome?
The first thing to do is slow down. Take a short break from work. Take a vacation or make a sick leave. The main thing is for you to distract for a while from the problems that have fallen on you. This will help you understand the causes of your current state, and in the future to prevent the commission of such errors.
If you are not able to take a vacation, then begin to take regular breaks in work. Be sure to at least once a week make yourself a day off. Devote this day only to yourself and your loved ones, and in no case think about work.
The second thing to do is to enlist the support of loved ones and colleagues. Learn to ask for help when you really need it. Share your feelings with your loved ones.
And third, review your goals and priorities. Think carefully about what is really important to you, and what you want to achieve. In this case, you need to critically treat your abilities. Perhaps the burnout happened precisely because you set yourself unattainable goals.
How to prevent?
Of course, it is always better to prevent the disease than to treat it. If you are constantly working in a stressful situation, be sure to engage in the prevention of emotional exhaustion.
Try to eat right. Lead a healthy lifestyle. If there is no possibility to go to the gym, then walk more. Stay healthy. Never stay up late at work and do not take work at home, as you should relax at home and not work. Clearly define your responsibilities at work, and do not accept that they are not included. Decide on priorities. Do not bother doing many things at once.
First carry out the main tasks, and then minor. Really evaluate your capabilities, and, based on them, plan your work day. Always inform your superiors of the actual deadlines for completing tasks so that you do not have to work overtime later. Often take breaks. Find yourself a hobby that will help you escape from negative thoughts.
Learn to love yourself and stop sacrificing yourself, and then emotional burnout does not threaten you.