In the desire and need to do the job as well as possible, extend the contract, gain financial stability, reach more sides, or satisfy bosses and colleagues, one often forgets about nurturing and taking care of oneself. Step by step, stress by stress, ignoring all the warning factors, can lead to burnout, which is not a naive situation.
If you conduct a small survey with your friends and ask them a simple question, "Is your job stressful?" you will likely hear an affirmative answer in almost 100% of cases. There is a possibility that it is not just stress but the so-called burnout in these cases. Friends will indeed wonder how to recover from burnout and what it is?
Burnout is a specific form of a stress response. It is a chronic psychophysiological reaction of a person to the high demands of work and the business environment, especially to pressures and conflicts that arise from direct contact with people. Burnout is often considered the "final" consequence of chronic stress, leading people not to know how to recover from burnout.
Burnout syndrome is accumulated stress and exhaustion. It often occurs due to excessive work and conflicts, although it can also occur in another area of life where a person experiences chronic stress. Chronic stress can lead to several problems like high blood pressure, headaches, coronary heart disease, increased stress hormone secretion, stomach problems, insomnia, etc., as well as psychological problems such as intense and chronic anxiety, anger, depression, apathy, frequent mood swings, problems with concentration, etc.
What exactly is burnout, and how to recover from burnout?
Burnout syndrome involves several dimensions, which are considered to follow each other in time:
• Emotional exhaustion: lack of enthusiasm, feeling "exhausted," and inability to gather strength for a new working day. What does it mean? If you wake up tired in the morning, not wanting to get out of bed and go to work, something is not suitable for you in the business world.
• Cynicism: a state in which a person no longer believes that people are capable of good and ceases to trust them. It is a defense mechanism that protects a person from pain and hurt.
• Inefficiency: experiencing inefficiency at work, giving up previous goals, and investing in achieving them. Also, what is common for all crazy people who do not know how to recover from burnout is that they cannot focus on work at work, and it is often the case that people who experience burnout are less efficient at work.
Here are some more signs you will recognize if you have these common burnout symptoms:
The compulsive (excessive and forced) desire for self-proof
Excessive work and an inflated sense of responsibility and care at work
Neglecting one's own needs and desires
Conflict shift - a person does not know the natural causes of their conflict and cannot clearly define and recognize them.
Lack of friends, social contacts, hobbies, and interests outside of work - you notice that you are moving away from friends and have no desire to meet new ones. This is especially true when you need to meet new colleagues at work.
Denial of the problem - when talking about a problem, a person becomes cynical or aggressive. The person thinks that he controls the pain and feelings by denying and avoiding them.
Withdrawal - minimizing social contacts, possible consumption of alcohol or psychoactive substances
Depersonalization - a person's life becomes a series of mechanical and routine actions, and the person feels numb and empty.
Feeling of inner emptiness due to lack of social contacts, support, and enjoyment of life activities.
Depression (psychosocial factors include the sum of psychological and social components that contribute to the development of depression)
Ways to help with burnout symptoms
Acquiring assertive communication skills
Learning how to express to others what you want or do not want in a way that is not aggressive or arrogant. Learning to express your feelings, desires, and attitudes through communication and protect yourself from aggressive people. Learning how to resolve conflicts constructively, both informal touch (at work) and informal (in a family with friends, etc.).
Going to the gym, daily walks or running, cycling, football, or other sport. Physical activity increases your resistance to stress and leads to the release of endorphins and healthy fatigue. Physical activity can have several emotional benefits. Stress can be caused by elevated cortisol, adrenaline, and norepinephrine levels. Exercise reduces these hormones and increases serotonin, otherwise known as the hormone of happiness, which helps reduce stress. Exercise can help prevent depression and anxiety. In addition, coping with mood disorders often associated with stress can be easier when you are in good physical shape.
Learning skills to achieve relaxation
Learning breathing techniques, progressive muscle relaxation techniques, meditation, etc. Meditation and breathing techniques have been shown to help anxious people recover from so much tension. So explore some good yoga masters who will create chakras for you and solve your questions about how to recover from burnout.
Strengthening emotional literacy
Learning to recognize and name one's feelings and the thoughts that provoke them, talk about feelings, desires, and needs, and learn emotion management skills. Make yourself coffee or tea, sit in front of a mirror and tell yourself how you feel. Accept those feelings and try to find something positive!
Learning adequate coping strategies
Reducing perfectionism, learning to deal with persistently recurring negative thoughts, and learning techniques to release accumulated negative emotional charges. Learn that humans are imperfect as beings. This sets us apart. Flaws and imperfections can be an advantage if you so choose.
Strengthening self-confidence and self-esteem
Learning how to change your way of thinking and actively oppose ingrained negative, self-defeating attitudes, strengthen your self-confidence, and accept yourself. If you want to improve your self-confidence, watch a video on the subject or read a good book. The results you will achieve by raising your self-confidence are excellent. Try it!
Strengthening social ties, social support, and networks of friends outside of work
Finding an adequate social circle in which the person feels accepted, finding people with whom quality and fulfilling (content) communication can be achieved. Talk, meet people, love the world, love yourself, and you will not experience the question in your head about how to recover from burnout.
Finding activities that fulfill a person and lead to pleasure - finding a hobby, some actions that a person does solely to enjoy and practice daily exercises. For example, if you like to play tennis with your friend Any, please. Set aside a couple of hours for what you love to do.
Strengthening family relationships
Improving relationships with spouses and children. What we can recommend from the techniques is Feng Sui. These areas are called Bagua, and they represent the energy map of your living space. One of these areas is related to your health and family. Bringing good Feng Shui energy into this area of your home can improve your physical, mental, emotional, and spiritual health. Also, this area filled with positive energy will bring peace and harmony to your family.
Or go to a counseling center where they will successfully help you overcome the symptoms of burnout and the consequences of chronic stress to your family. One thing is for sure strengthening family relationships can help you, and you should invest time in it whether you are experiencing burnout or not.
The many techniques listed can help individuals recover from burnout. Each method has its own set of benefits that, when combined, can create a powerful force to help an individual recover and get back to their old self. If you are experiencing any of the warning signs of burnout, it is best to seek professional help to recover as soon as possible.
Q: What is burnout?
A: Burnout is a term used to describe a state of physical, emotional, and mental exhaustion caused by long-term stress.
Q: What are the warning signs of burnout?
A: Warning signs of burnout can include physical symptoms such as fatigue, headaches, and muscle pain, as well as emotional symptoms such as irritability, anxiety, and depression.
Q: How can burnout be prevented?
A: Burnout can be prevented by learning to manage stress effectively, developing a robust social support network, and finding activities that bring pleasure and fulfillment.
Q: How can burnout be treated?
A: There is no one-size-fits-all treatment for burnout, but some effective treatments include therapy, relaxation techniques, and exercise.