Burnout test
Kristina Maslach, the author of the modern concept of burnout, describes the state of professional exhaustion unambiguously:
“What can happen if you start to burn out?” There are actually three things: you become chronically exhausted, cynical and detached from your work, and you feel that you are becoming less and less effective at work. ”
The difference between emotional and professional burnout is explained by the psychologist and HR IT company Robosoft LLC Tatyana Rudyk:
“Any work evokes emotions. Burnout occurs as a result of chronic fatigue from work, the internal accumulation of negative emotions without a corresponding "discharge" from them. That is, when a person’s emotional sphere is not in harmony, professional burnout results from the emotional, and vice versa. ”
From enthusiasm to disgust: causes of burnout
The road to professional burnout is usually not very winding: from enthusiasm to disgust. Causes of professional burnout, mainly delayed action. A series of unpleasant episodes can remind of itself after several months and even years.
1. The most common pathogen burnout - disappointment and unjustified expectations. In yourself and your capabilities, in the profession and its achievements, in people. Medicine is not omnipotent, the law is not omnipotent, and art does not subordinate souls, colleagues are not saints, career advancement does not add up.
2. Routine. It is no wonder that routine kills both inspiration and enthusiasm, especially among ardent natures. The daily tasks of most employees remain the same day after day. After 1-1.5 years, there is a desire to supplement the work with something new, but such an opportunity does not always exist.
3. Instability, chronic fear of job loss. In many companies, employees are delayed salaries without explaining the reasons. Employees who occupy the position of external consultants in the labor market, who are forced to look for work on their own and are also often in a strain to be left without orders. A precarious situation in the labor market, not always justified, but suggestive of panic.
4. Quite often, burnout is a defensive reaction of people working in the person-to-person system, whose work is associated with intensive, close communication with clients and emotional stress, stress - doctors, lawyers, social workers, teachers, customer service specialists, journalists, psychologists, politicians, sales managers, executives.
Doctors quickly get used to living in emotionally unbearable conditions for a normal person. Some manage to keep a living, sensitive soul behind psychological armor. But not everyone.
5. People experiencing a constant intrapersonal conflict in connection with work. For example, women experiencing an internal contradiction between work and family, as well as pressure due to the need to constantly prove their professional capabilities in the context of fierce competition with men.
6. Work on wear also contributes to the onset of the syndrome, hence chronic stress, processing, the need to work in conditions of high emotional stress, low returns.
But the assertion that with intense and prolonged work, emotional burnout is inevitable - a myth. Work with the soul, give all the best every day, doing what you love, you can and correctly. With the proper organization of life and work, nothing but the joy and gratitude of people does not threaten you. The main point is "with the proper organization of life and work."
Heal yourself!
If you move away from the topic of “who is to blame” and come to “what to do,” then there are several decisions on how to help yourself.
Rise above the situation
The most common way is to try to rise above the situation, change your angle of view, look at your position and work from a more global point of view. Choleric and melancholic people suffer more often than phlegmatic and sanguine people. And this is why: the ability to distance oneself, to distance oneself from other people's experiences, especially negative ones, as well as smoothing out all disputed situations with laughter and jokes - this helps to focus on solving a problem, a work task, and providing the necessary assistance.
Accept thanks
You must learn to accept gratitude, praise, awards and gifts - if you are given them, then you deserve it. At the workplace or in a prominent place at home, you should post a list of achievements, successes and regularly replenish it - this will help to visualize the results of your work. Love yourself, or at least try to like yourself.
Avoid Recycling
If possible, avoid the habit of “taking work home”, do not let bother you at the end of the working day. People who work more than 48 hours a week are at risk. Find time for yourself, you have the right not only to work, but also to privacy. Do not try to be the best always and in everything.
Change the scenery
“It is very useful to give yourself at least a couple of days a month who are completely free from work, contacts with colleagues, pupils and patients, and devote their holidays to a pleasant, interesting pastime. It’s necessary to take a vacation at all costs, have a good time, and then, in a relaxed atmosphere, try to set goals and priorities in life and work, ”- the main advice from Tatyana Rudyk.
Be mindful of yourself
Burnout becomes a definite call, reminding you of the need to take care of yourself. Choose your own business: according to your inclinations and capabilities. This will allow you to find yourself, believe in yourself.
Rethink Your Job
Use your ongoing responsibilities to achieve global goals that are meaningful to you. Staying at your workplace, try to master what previously seemed to you a problem. You should not concentrate all efforts on what you already know thoroughly. In this way, you can spark interest in your profession, making it a great tool for self-development.
Care to the area that lies nearby
Leaving in an adjacent area can be a great way out of the situation when you feel that you are outdated in the old workplace. This principle is also called horizontal career.
Change occupation
Finding another job is a worthy option if you clearly understand to yourself that your song in this area is sung. Changing the direction of your activity, it is important to understand that in any new business it will be the same, from the beginning: the first stage of rapid natural growth (beginner's sandbox) - becoming an average person through overcoming - going out to mastery and endless self-improvement through efforts and personal growth. Stay on the matter in which you personally can grow to infinity and do it.
Peer support
Employees who receive support from colleagues and managers are less likely to be burned out professionally. Support colleagues in difficult periods, praise, and seek such help yourself. Talk about all the anxieties, look for feedback and do not lock yourself.
Ask yourself questions
Why am I doing this? Is it a value to me? Do I like to do what I do? Do I feel this is good? Does what I do bring me joy?
These questions are always important no matter what you do.
Kristina Maslach, the author of the modern concept of burnout, describes the state of professional exhaustion unambiguously:
“What can happen if you start to burn out?” There are actually three things: you become chronically exhausted, cynical and detached from your work, and you feel that you are becoming less and less effective at work. ”
The difference between emotional and professional burnout is explained by the psychologist and HR IT company Robosoft LLC Tatyana Rudyk:
“Any work evokes emotions. Burnout occurs as a result of chronic fatigue from work, the internal accumulation of negative emotions without a corresponding "discharge" from them. That is, when a person’s emotional sphere is not in harmony, professional burnout results from the emotional, and vice versa. ”
From enthusiasm to disgust: causes of burnout
The road to professional burnout is usually not very winding: from enthusiasm to disgust. Causes of professional burnout, mainly delayed action. A series of unpleasant episodes can remind of itself after several months and even years.
1. The most common pathogen burnout - disappointment and unjustified expectations. In yourself and your capabilities, in the profession and its achievements, in people. Medicine is not omnipotent, the law is not omnipotent, and art does not subordinate souls, colleagues are not saints, career advancement does not add up.
2. Routine. It is no wonder that routine kills both inspiration and enthusiasm, especially among ardent natures. The daily tasks of most employees remain the same day after day. After 1-1.5 years, there is a desire to supplement the work with something new, but such an opportunity does not always exist.
3. Instability, chronic fear of job loss. In many companies, employees are delayed salaries without explaining the reasons. Employees who occupy the position of external consultants in the labor market, who are forced to look for work on their own and are also often in a strain to be left without orders. A precarious situation in the labor market, not always justified, but suggestive of panic.
4. Quite often, burnout is a defensive reaction of people working in the person-to-person system, whose work is associated with intensive, close communication with clients and emotional stress, stress - doctors, lawyers, social workers, teachers, customer service specialists, journalists, psychologists, politicians, sales managers, executives.
Doctors quickly get used to living in emotionally unbearable conditions for a normal person. Some manage to keep a living, sensitive soul behind psychological armor. But not everyone.
5. People experiencing a constant intrapersonal conflict in connection with work. For example, women experiencing an internal contradiction between work and family, as well as pressure due to the need to constantly prove their professional capabilities in the context of fierce competition with men.
6. Work on wear also contributes to the onset of the syndrome, hence chronic stress, processing, the need to work in conditions of high emotional stress, low returns.
But the assertion that with intense and prolonged work, emotional burnout is inevitable - a myth. Work with the soul, give all the best every day, doing what you love, you can and correctly. With the proper organization of life and work, nothing but the joy and gratitude of people does not threaten you. The main point is "with the proper organization of life and work."
Heal yourself!
If you move away from the topic of “who is to blame” and come to “what to do,” then there are several decisions on how to help yourself.
Rise above the situation
The most common way is to try to rise above the situation, change your angle of view, look at your position and work from a more global point of view. Choleric and melancholic people suffer more often than phlegmatic and sanguine people. And this is why: the ability to distance oneself, to distance oneself from other people's experiences, especially negative ones, as well as smoothing out all disputed situations with laughter and jokes - this helps to focus on solving a problem, a work task, and providing the necessary assistance.
Accept thanks
You must learn to accept gratitude, praise, awards and gifts - if you are given them, then you deserve it. At the workplace or in a prominent place at home, you should post a list of achievements, successes and regularly replenish it - this will help to visualize the results of your work. Love yourself, or at least try to like yourself.
Avoid Recycling
If possible, avoid the habit of “taking work home”, do not let bother you at the end of the working day. People who work more than 48 hours a week are at risk. Find time for yourself, you have the right not only to work, but also to privacy. Do not try to be the best always and in everything.
Change the scenery
“It is very useful to give yourself at least a couple of days a month who are completely free from work, contacts with colleagues, pupils and patients, and devote their holidays to a pleasant, interesting pastime. It’s necessary to take a vacation at all costs, have a good time, and then, in a relaxed atmosphere, try to set goals and priorities in life and work, ”- the main advice from Tatyana Rudyk.
Be mindful of yourself
Burnout becomes a definite call, reminding you of the need to take care of yourself. Choose your own business: according to your inclinations and capabilities. This will allow you to find yourself, believe in yourself.
Rethink Your Job
Use your ongoing responsibilities to achieve global goals that are meaningful to you. Staying at your workplace, try to master what previously seemed to you a problem. You should not concentrate all efforts on what you already know thoroughly. In this way, you can spark interest in your profession, making it a great tool for self-development.
Care to the area that lies nearby
Leaving in an adjacent area can be a great way out of the situation when you feel that you are outdated in the old workplace. This principle is also called horizontal career.
Change occupation
Finding another job is a worthy option if you clearly understand to yourself that your song in this area is sung. Changing the direction of your activity, it is important to understand that in any new business it will be the same, from the beginning: the first stage of rapid natural growth (beginner's sandbox) - becoming an average person through overcoming - going out to mastery and endless self-improvement through efforts and personal growth. Stay on the matter in which you personally can grow to infinity and do it.
Peer support
Employees who receive support from colleagues and managers are less likely to be burned out professionally. Support colleagues in difficult periods, praise, and seek such help yourself. Talk about all the anxieties, look for feedback and do not lock yourself.
Ask yourself questions
Why am I doing this? Is it a value to me? Do I like to do what I do? Do I feel this is good? Does what I do bring me joy?
These questions are always important no matter what you do.
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