Emotional burnout syndrome. Chronic emotional burnout. How to help yourself: the simplest solutions

Emotional burnout syndrome is a state when a person feels heavily morally, mentally, and physically. It's harder to wake up in the morning and start labor activity. It is more difficult to focus on your duties and fulfill them in a timely manner. The working day is stretched until late at night, collapses the usual way of life, deteriorates relationships with others.

Those who have encountered such a phenomenon do not immediately understand what is happening. Emotional burnout, in his "incubation" period, similar to Handra. People become irritable, offended. They give hands at the slightest failures and do not know what to do with all this, what treatment to do. Because it is so important to see the first "calls" in an emotional background, take preventive measures And do not bring themselves to the nervous breakdown.

Pathogenesis

The phenomenon of emotional burnout, as a mental disorder, was paid back in 1974. American psychologist Herbert Freudenberg first noted the seriousness of the problem of emotional exhaustion and its influence on the identity of man. At the same time, the main causes, signs and stages of the development of the disease were described.

Most often, the emotional burnout syndrome is associated with problems at work, although such a mental disorder may also appear from ordinary housewives or young mothers, as well as creative people. All these cases are united by the same signs: fast fatigue and loss of interest in duties.

As statistical data show, the syndrome is most often striking those who are dealing with a human factor every day:

• working in salvation services and hospitals;
• taught in schools and universities;
• serving large client streams in serving services.

Coming in a negative daily, someone else's mood or inadequate behavior, a person is constantly experiencing emotional stresswhich over time is only enhanced.

The follower of the American scientist George Greenberg allocated five stages of the increase in mental tension associated with professional activities, and identified them as "stages of emotional burnout":

1. Man is pleased with his work. But constant stress gradually fill energy.
2. There are the first signs of symptoms: insomnia, decreased performance, and partial loss of interest in their work.
3. At this stage, a person is so hard to focus on the work that everything is performed very slowly. Attempts to "catch up" turn into a constant habit of working late in the evening or on weekends.
4. Chronic fatigue is projected into physical health: immunity decreases, and colds turn into chronic, "old" sores are manifested. People at this stage are experiencing constant discontent with themselves and others often quarrel with colleagues.
5. Emotional instability, decay of forces, aggravation of chronic diseases - these are signs of the fifth stage of emotional burnout syndrome.

If you do nothing and do not begin treatment, the condition of a person will only deteriorate, dismantle into deep depression.

The reasons

As already mentioned emotional burnout syndrome can happen due to constant stress at work. But the reasons for the professional crisis lies not only in frequent contacts with a complex contingent of people. Chronic fatigue and accumulated discontent may have other roots:

• monotony of repetitive actions;
• tense rhythm;
• insufficient promotion of labor (material and psychological);
• frequent undeserved criticism;
• obscure setting of tasks;
• feeling undervaluation or unnecessaryness.

The burnout syndrome is often found in people who have certain features of character:

• maximalism, the desire to do everything perfectly correctly;
• increased responsibility and inclination to sacrifice their own interests;
• dreamability, which sometimes leads to an inadequate assessment of its capabilities and abilities;
• a tendency to idealism.

People who abuse alcohol, cigarettes and energy drinks easily fall into the risk zone. Artificial "stimulants" they are trying to improve performance when temporary troubles are happening or wets. But bad habits only aggravate the situation. For example, getting used to energy. A person begins to take them even more, but the effect is reverse. The body is depleted and begins to resist.

Emotional burnout syndrome can happen at a housewife. The reasons for disorder are similar to those who experience people in monotonous work. Especially this is sharply manifested if the woman seems to be that no one appreciates her work.

The same sometimes experience people who are forced to care for seriously ill relatives. They understand that this is their debt. But inside the resentment to the unfair peace and the feeling of hopelessness.

Related sensations appear in a person who cannot quit an adult job, feeling responsible to the family and the need to provide it.

Another group of people susceptible to emotional burnout is writers, artists, stylists and other representatives of creative professions. The reasons for their crisis should be sought in disbelief in their own strength. Especially when their talent does not find recognition in society or receive negative references from critics.

In fact, any person who does not receive approval and support can be subjected to the emotional burnout syndrome, but continuing to overload oneself.

Symptoms

Emotional burnout is not collapsed immediately, it has a sufficiently long latent period. At first, the person feels that his enthusiasm decreases to the duties. I want to fulfill their peristers, but it turns out the opposite - very slowly. This is due to the loss of skill to focus on the fact that it is no longer interesting. The irritability and feeling of fatigue appears.

Symptoms of burnout can be divided into three groups:

1. Physical manifestations:

• chronic fatigue;
• weakness and lethargy in the muscles;
• frequent migraines;
• decrease in immunity;
• increased sweating;
• insomnia;
• dizziness and darkening in the eyes;
• "Nighting" joints and loins.

The syndrome is often accompanied by a disruption of appetite or excessive voraciousness, which, accordingly, leads to a noticeable change in weight.

1. Socio-behavioral signs:

• the desire for isolation, the reduction of communication with other people to a minimum;
• evasion of responsibilities and responsibilities;
• the desire to blame those surrounding in their own troubles;
• manifestation of malice and envy;
• complaints about life and what you have to work "around the clock";
• the habit of expressing gloomy forecasts: from bad weather for the next month to world collapse.

In an attempt to escape from the "aggressive" reality or "to cheer up" a person can start using narcotic substances and alcohol. Or there are high-calorie food in unmeared quantities.

1. Psycho-emotional signs:

• indifference to what is happening around the events;
• disbelief in their strength;
• the collapse of personal ideals;
• loss of professional motivation;
• quick temper and discontent with close people;
• permanent bad mood.

Mental burnout syndrome, its clinical picture, similar to depression. A person is experiencing deep suffering from the apparent feeling of loneliness and doom. In such a state it is difficult to do something, something will focus on something. Nevertheless, overcoming emotional burnout is much easier than depressive syndrome.

Treatment

Emotional burnout syndrome - a poor, which, unfortunately, do not always pay attention. People often do not consider it necessary to begin treatment. They think that they are just a little enough "podnaping" and finally finally work, which stalled, contrary to overwork and mental decline. And this is their main mistake.

In the case when the mental burnout syndrome is diagnosed, the first thing to be done is to slow down. It is not even more time to spend even more time to work, but to do big breaks between individual tasks. And while resting to do what the soul is.

This advice of psychologists helps a lot of housewives during the fight against syndrome. If a homework Having watched the dental gross, its execution stimulates pleasant breaks that the woman awards himself: He welded soup - hence, he deserved to see one series of his beloved series, stroked things - you can lie down with love Roman in hand. Similar encouragement is a stimulus to do its work much faster. A recording of each fact fulfill a useful business gives inner satisfaction and increases interest in life.

However, not everyone has the opportunity to do frequent breaks. Especially on office work. Employees suffering from phenomenon emotional burnout is better to ask extraordinary vacation. Or take a hospital for a couple of weeks. During this period, a person will have time to restore forces a little, and analyze the situation.

Analysis of the reasons leading to a mental disorder is another effective strategy for combating burnout syndrome. It is advisable to state the facts to another person (to a friend, relative or psychotherapist), which will help to look at the situation from the part.

Or you can write out the causes of burnout on a sheet of paper, leaving opposite each item place to write a solution to the problem. For example, if it is difficult to perform working tasks because of their ambiguity, ask the manager to clarify and specify the results that he wants to see. Does not suit low-paying work - ask for a supervision from the head or search for alternatives (study the vacancies market, send the resume, to ask the acquaintances of free places, etc.).

That detailed description and drawing up a solution plan helps to express priorities, enlist support close manAnd at the same time will serve as a warning of new disruptions.

Prevention

Emotional burnout syndrome comes against the background of the physical and mental depletion of man. Therefore, preventive measures aimed at improving health will help prevent such a disease.

1. Physical prevention of emotional burnout:

• diet food, with a minimum amount of fats, but including vitamins, plant fiber and minerals;
• physical education classes or at least walking on fresh air;
• full sleep at least eight hours;
• compliance with the regime of the day.

1. Psychological prevention of emotional burnout syndrome:

• binding off once a week, during which do just what you want;
• "Cleansing" of the head from disturbing thoughts or problems by analyzing (on paper or in a conversation with a careful listener);
• prioritization (first of all actually important cases, and the rest - as good as possible);
• meditation and autotranengi;
• aromatherapy.

In order to prevent the appearance of the syndrome or strengthen the existing phenomenon of emotional burnout, psychologists recommend learn to put up with losses. Start the fight against syndrome is easier when you look at your fear "in the eye." For example, the meaning of life or vital energy is lost. It is necessary to recognize this and tell yourself that you start all at first: you will find a new stimulus and new sources of force.

Another important skill, according to experts, is the ability to abandon unnecessary things, the pursuit of which leads to an emotional burnout syndrome. When a person knows what he wants personally, and not a generally accepted opinion, he becomes invulnerable to emotional burnout.

Emotional and professional burnout, leading to general exhaustion become the main cause of diseases from the heart, to thyroid and oncology. 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 a little wrong way of life that I would like. Constant fatigue and light burnout - imperceptibly became my permanent satellites. There are several promising projects, but with such productivity of labor, that I have now - I will not pull them. So sooner or later it will lead to problems with money.

Moreover, I lacked forces and time to communicate with my wife and children, and they wow how quickly grow. It turns out a shoemaker without boot. Every evening, the child came several times and asked - dad, did you already finish the work? Play me with me? Hear me a fairy tale? And I'm tired, and I do not up to that.

But I would like to run on skis in skiing, on skates, in summer on the rollers and bike, and a lot more. I kind of regularly did yoga in the morning, at the weekend sometimes went on a jog. Periodically rode the whole family of ice skating and skiing. Is it not enough?

It all started, as usual, I wanted how it was better - I began to process 1-2 hours a day, and then there was no strength to go outside to run, ride skis or skating, and there was no strength to meditate in the evening. After a week recycling, I began to burn out. Another week or two of this lifestyle and will exhaust.

What is CEV? Emotional burnout syndrome is ...

This is when there is a sense of strong fatigue not only physically, but also emotionally (mentally), which does not pass by weeks. In the morning it is difficult to wake up. At work it is difficult to focus and engage in important affairs. The performance is low, the timing is violated. The bosses or customers are unhappy with you, but there is no strength to work better, even if you are trying.

In this case, the state of apathy is felt - I do not want to do anything. It is deep body depletion due to emotional burnout. It is very difficult to concentrate on their responsibilities. The relationship is spoiled at work and home with loved ones. Children painfully tolerate such a state of parents and take part of fatigue and stress on themselves.

People do not immediately understand what happens to them and why it happened. Simple reinforced vacation at the weekend does not help. There is a disappointment of life and discontent. The pity is intensified, the offense almost at all and for everything. Someone comments and their small failures are annoying, as ever and strengthening states. At the end of the day, regardless of what they did the day, feel squeezed as a lemon not only physically, but also mentally.

Your position at work or in your personal life seems hopeless and desperate. And challenges seem insurmountable. Burning and similar exhaustion is impossible to eliminate with standard ways - a vacation trip, lots of sleep, leisure, as before. Often accompanied by insomnia with overall constant fatigue.

May break through the Zhor and swim weight. Or, on the contrary, the appetite disappears and the weight falls critically.

Why are we emotionally tired and burn out?

Tired? Projects do not make dreams not to implement, with children it will not work for a long time, and life is not as much as it wanted. Or maybe you already spit on all this? Do you work to feed yourself and family? Or still wanted to wipe on something more? To live a joyful life, be satisfied with your life, some dreams, but still implement?

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

1. Sitting work for 8 hours a day - require a minimum of 1 hour per day of activity with legs, preferably with parasympathetic. Legs are the weakest part of the body. Do you move little? Wait for burnout, and then depletion.
2. Permanent finding inside closed premises is greatly tiring. It is necessary to go out into the street at least 1-2 hours / day - to saturate the body with oxygen and give physical exertion. If you are not on the street - further tips on eliminating fatigue will be useless to you.
3. Sleep, insomnia. Day stress turns out that then the body and consciousness can not calm down and relax. In a partially ordered state, it is impossible to fall asleep on time and sleep normally. In itself, this condition does not pass - it needs to be released.
4. A little mobile lifestyle - means that the body is full of energy in the evening, while fatigue is mentally felt. So it turns out that it is difficult to fall asleep, being tired.
5. Day is too much stress. We were taught in the school theorem and integrals, even the theory of relativity was told a little. But we did not learn from getting around with each other, as well as the stress to let go. Working with people means a lot of stress - whatever it is.
6. No harmonious communication with loved ones: family, children. Lack of own hobbies, minor joys, periodic shifts, travel. Life turned into solid work, emotionally and mentally tired, depletes, burns out. Live only for the sake of work - does not bring satisfaction and joy.
7. Frequent criticism, especially undeserved. And no matter where it occurs at home or at work.
8. Low salary. Which creates a sense of uselessness, undervaluation, not demand.

a. Burn at work or professional burnout.

Professional burnout and exhaustion is increasingly and more often due to work. In Japan, the authorities are forced to introduce administrative and even criminal punishment for death from recycling. Even in China began to pay attention to this and punish.

In Europe, processing more than 220 hours per year with the norm of work at 1800 hours per year - prohibited by law and shall be punished with fines - followed by labor protection services and trade unions.

• hard time
• communications with penalties
• big risks or responsibility
• routine work
• small or incident demand / sale,
• getting or reading a lot of negative news
• complete conflicts among colleagues
• detaching discontent on each other and especially from the authorities
• frequent checks, changes in legislation
• disrespectful of your attitude, frank rudeness
• sophisticated working conditions with people

Some statistics on burnout.

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

In Australia to cope with stress:

• 61% of people consume alcohol,
• 41% flows into gambling,
• 31% use drugs.

In Russia, a total of up to 70% of the population, which, according to statistics, are depressed in the risk area.

As you can see, expanding statistics. And she tends to grow.

b. Family reasons for emotional burnout.

Emotional burnout may occur for family reasons. Mothers after birth, because of insomnia. Even housewives can happen. Causes of burnout are about the same as at work, but outgoing from the family. Do not appreciate, do not respect. Domestic workload. Complex financial situation in the family. Debts, psychologically coming on the psyche.

Lack of due attention, love, recognition, support from the spouse or spouse. Interference of other people in the family affairs. Unreasonable critics. Lack of regular sex that helps a little discharge stress and contributes to the best sleep.

According to Pareto rule, 80% of cases require 20% of energy. And the remaining 20% \u200b\u200bof cases require 80% of energy. In other words, if the wife is only for young children to monitor, and at night to get up and do the farm to do: cook, wash, clean - it has serious chances to burn. But if a husband or someone from parents, even help and take up to 20% of the family in the family, to give his wife a little to sleep, thereby retaining her 80% of the forces.

c. Age crises

All people have age crises to which our education does not prepare. Moreover, our culture condemns an open recognition and discussion of their crises. In my youth, a lot of energy and little experience - this energy is consumed extremely not productive and often to harm.

Frankly, I felt my first crisis already in 18-19 years old, when I had to face my life one for one first time. Alas, but independent life in schools and universities do not prepare. And the state is about it. At that time the Soviet Union had just collapsed and started shock therapy in economics. I tried myself in several directions, but I didn't really manage to succeed in my business.

The second time I ran into a crisis of 25-27 years.

By the time I learned well to earn, but I had to work incredibly a lot. On the hobbies and personal life of time lacked. Yes, and there was no experience to build a relationship. Light discontent began to overcome me. And brought to the radiculitis in 28 years.

For nine months, having confused with the radiculitis, I felt like an old man: It's none of you, and we had to dress very warm because of the permanent sensation of the cold on the lower back. Radiculitis managed to cure for 3 days, in yogan courses. Well, why do not know doctors about it?

The following crisis arose about 33 years - it was already a classic middle-aged crisis. But I spent it at work for 8-16 hours a day. And all his free time meditated, I was looking for a solution.

Blood pressure dropped to 82/75 and I wanted to sleep all the time. Only kicks the bosses pulled me to work. At some point, almost died of it. But they helped knowing people - the pressure leveled for 1 evening it became like a 126/90 book.

The next crisis felt that was 40 years old.

Something happens to us at this age - you need to seriously change the lifestyle to cope with everything. Most men burn and cannot overcome this line fully. Looking like a sluggling downshifting: beer, fishing, football, Internet, simple work, detachment from home affairs.

Each of the crises has an emotional burnout and do not need to underestimate them. For example, in the English-language world there is a "club 27" - these are celebrities that died at the age of 27. In other words - celebrities that could not cope with this age crisis.

d. Causes from childhood.

By and large, the cause of age crises is the lack of preparation for adulthood. In school, we are not taught this. Yes, and parents often instead of transferring to their children life experience They merge their discontent. Many people had a difficult childhood for any other reasons.

Let's say honestly - just how you did not teach you to raise children and your parents, no one taught it anyone. And most very much would not hurt to learn. Education of children is still not an easy thing. The process of socialization through which each of us passes in childhood is quite painful.

e. External reasons

The last 25 years is a solid crisis in the country, and in the whole world. Somewhere it is stronger, somewhere less. It would be dishonest on my part to say that the external factor does not affect your life at all.

We live in too quickly changing the world 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 budgetary employees, but have a rather difficult job, and here are still continuous "reforms" in medicine and education, when words like they want, as best and promise support, but in fact, everything is done with accuracy to the opposite.

From such a dissonance, doctors and teachers feel deceived, unnecessary and burn out. And while the policy of the state will not change - they will be in the risk area. And what to talk about businessmen and people working in companies?

Emotional burnout and your responsibility for what is happening.

All these reasons and factors complicate your life up to emotional burnout, but you need to take responsibility for their lives. You are responsible for what no other is happening to you. Want to change your life to better? Take full responsibility for your life.

If you have a guilty to each complex situation - your life will never improve.

1. Professional burnout syndrome - and character features.

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

• Perfectionists, idealists - people who are constantly trying to do everything as best as possible, perfect
• prone to the feeling of guilt, take over a lot of responsibility, sacrificing her interests
• touchy people, as well as those who have expectations in relation to others to themselves
• people with "pink glasses", which are usually broken down by the "face of the asphalt of reality".
• The desire to all please, usually at your own expense.

The most difficult thing is that dozens of years can be in these states, even be proud of these features and not to 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 unmatched, a good guy.

Only burnout forced me to pay attention to my supraity, perfectionism. Moreover, it was so deep inside me that if someone had docked my attention to this - I would not believe it nizatto.

Anyway, these behaviors should be keen on themselves and get rid of them. Something you can change the effort of will, and something may require a visit to a special training. Why not?

People living for others are very touchy. Due to the fact that they sacrifice for the sake of loved ones and therefore are full of expectations of the same victims in return, even if they believe that they do not need anything. But the subconsciousness does not fool. Expectations are an unconscious process. Many do not understand what to live for themselves is normal.

Emotional burnout syndrome and profession.

Most often burnout occurs from those working with other people and have increased responsibility. As well as creative people.

And it does not matter - whether you really have a job with a great responsibility, risks or you yourself decided everything and hoisted ourselves.

The risk area is especially located:

• Doctors medical workers, especially working in ambulance. And even ambulance drivers, as shown in the film with Nicholas Cage "Resecting the Dead."
• Teachers in universities-ah and especially in schools. Less for educators of the orphanage.
• Service personnel, especially with a large stream of people, not very polite behavior: bars, service centers, count
• Sales Managers, Marketers, Officers different levels, owner of companies, entrepreneurs, businessmen.
• Creative workers: designers, artists, actors, directories.

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

All cases have general signs - Loss of interest in work, fast fatigue. Work with people is very and very difficult, even in the most favorable conditions There will be stress. All people need to be prepared for real life: to learn the stress, which unfortunately, we have no education in the education system. You either learn how to learn your life to learn, but undermining health.

Professional emotional burnout and business.

More and more effort is required to attract customers and sales. Customer orders are reduced. Accounts for payment, obligations and debts are becoming more and more. Lack of long-term perspective. Uncertainty.

Error rights are less and less. Possible consequences More and more from errors. Loss of work or business becomes very likely events - even companies who have worked 50-150 years old are ruined. This greatly complicates the moral climate in business and creates psychological tension.

Emotional load at work increases. The amount of time for rest is as much or less. The situation makes it upload and even work more. Projects require more impeccability in performance, i.e. more mental strength.

Moreover, under conditions, when victories are mined difficult - the joy of the next victory may cause burnout. Overall OT. positive emotions burnout is 5 times stronger than from negative. Simply negative emotions More, and severe positive emotions less and it is not so noticeable.

2. 10 signs of emotional burnout or exhaustion.

Not all people and do not immediately understand what is happening with them in fact and why. Often, many perceive what is happening at their own expense or accused of others - this is the main danger of emotional exhaustion and burnout.

In society, an erroneous understanding of the norm. For example, some believe, " if after 40 years it hurts somewhere, then you are still alive" In other words, perceive, pain in the body as the norm, after 40.I assure you right away. If you follow your health, then you will live 100-120 years old, and even in 80-90 will be even in a pretty good health.

Age is not cause for disease. According to Norbekov - with age, only insanity comes, and diseases from the lack of concern for their body. Pay attention to the following signs - they have many. Just do not consider that this is normal with age.

• Early Sedina, Hair Loss
• Problems with heart, disease, decrease immunity
• Permanent experience, fears, irritation, discontent
• Loss of memory, teeth, impairment
• Wrinkles, bruises under the eyes, aged appearance
• Heart attack, stroke, gridness, insanity
• Drowsiness, insomnia, constant fatigue even after sleep
• Lack of joy, depression, apathy, hopelessness
• Unwanted sex
• Alcohol, overeating, malnutrition

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

With many diseases, you can easily cope or avoid them, and without medication. Any disease is not the norm. Each item above can be moved to a dozen other years. It is enough to regularly perform only a few simple exercises.

Most people can not be an indicator of the norm - because most initially mistaken. The norm of the norm serve some individuals who look great and feel well in 70-80-90 years and even older.

The main character from the trilogy "Hochot Shaman" has about 120 years. At the age of about 100 years, he looked at 50-60 years and it seems that he was stronger than the author of the book at the age of 47. Moreover, in 105-110, he started a civil marriage, not bad, yes? There are thousands of such examples. I personally met many people aged 50-60 look at 40 with health for 25 years.

Simple, uncomplicated exercises you can get rid of 95-99% of diseases. And the remaining, with the help of doctors, it will be much easier to eliminate if you generally follow health.

Just begin to take care of yourself and about your health.

1. Five stages of emotional professional burnout syndrome

The progress of emotional and professional burnout and exhaustion can be divided into 5 stages. And maybe different reasons Their occurrence, but the stages and the causes of about the same.

• At the first stage, it still looks good, but some fatigue is already feeling.
• First exterior signs: Insomnia on the background of fatigue, decreased concentration on duties, some apathy
• Difficulties with concentration at work, frequent distracts - processing with a decrease in the actual work time.
• The first signals from the body: health worsens, immunity decreases, colds in a flat place, old sores are reminded of themselves. Displeased, irritation, cavity - become a permanent state.
• Fatigue became chronic and turns into exhaustion, health signals in large, splashes of anger, pity, offense, guilt feelings.

4. Symptoms of emotional burnout

I do not even know whether to talk about the symptoms of the appearance of emotional burnout, if most people are in chronic burnout. It is believed that emotional burnout has quite a long hidden, latent period. And honestly I do not quite agree with the scientific explanation of the symptoms.

It is officially believed that first decreases the enthusiasm of their duties. I want to get rid of work from work, but it turns out on the contrary - quite slowly. Disappears the desire to focus on the fact that it is not interesting. There is a sense of fatigue from work as a whole and irritability to everyone in a little bit.

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

Symptoms of emotional burnout can be divided into 3 groups:

Physical symptoms of emotional burnout

• Chronic, constant fatigue;
• weakness and lethargy in the muscles;
• headaches
• decrease in immunity;
• insomnia;
• eye fatigue, reduction of vision;
• pain in joints and lower back

The weight changes due to the fact that usually stress "want" to get. It happens and loss of appetite - for example, after a divorce or dismissal. What leads to a noticeable weight change and appearance

Socio-behavioral signs:

• The desire to escape from all or offense at all, as a result, the desire for isolation, a minimum of communication with others
• evasion of responsibility, non-fulfillment of responsibilities, laziness
• charges surrounding in their own troubles, insults, irritation
• envy, complaints that someone is lucky in life
• complaints about their lives and what have to work a lot;
• pessimism, the negative seems in everything

Many, if possible, flow from reality or dainshifting. A thrust may appear for sweet, alcohol or even to drugs.

Psycho-emotional signs:

• there is indifference to his life and what is happening around the events;
• insecurity, reduced self-esteem
• disappointment in others
• loss of professional motivation;
• quiliency, irritation and discontent with other people
• depression, constant bad mood, life failed

Mental burnout syndrome, clinically similar to depression. There is an experience of sevenfect suffering from artificially created loneliness of the erected degree of doom. In this state it is difficult to focus or concentrate. Nevertheless, emotional burnout is much easier to overcome than it may seem at first glance.

5. Implicit symptoms of professional emotional burnout.

You can deceive your mind or yourself. But it is impossible to deceive his subconscious or something in the depths of his soul. If you are tired and recycled - it means you will rest. Of course, you can issue rapid activities, sit in social networks, read news, but in fact, it will be a psychological rest.

You can even sincerely believe that you are working. But if the body is tired - it is tired - and it will rest, you want it or not. The body or consciousness will start turning off, you will sleep on the go, the concentration of attention will decrease, the attentiveness will decrease, thoughts will begin to be confused. Errors are possible in operation.

Productivity will be reduced to no - which means that you will engage in small unimportant things, teaching. But you can't rest normally, too, it is precisely the greatest danger. The next day you will come to work in the same or almost the same condition that again, say on your productivity.

Continuing to work in this mode for a long time - You will soon face lower revenue. And when the issue with money is added to your fatigue - emotional burnout and professional exhaustion are guaranteed.

If you are tired - go to rest! Select from this corkscrew.

6. Where are professional burnout and emotional exhaustion come from.

I remember in the mid-90s and the guys we went to the nearby city for 170 km. The car was 17 years old, "Kopeika", she only went over the engine - replaced pistons, rings. After such a overhaul, the engine was supposed to withstand 100 thousand mileage kilometers, if you go carefully, at a speed of 90-110 km / h Maximum.

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

Approximately the same on you there are emotional exhaustion, professional burnout, working for any 20% intensive than your maximum resources you reduce the balance of life 20-200 times. Is it worth it? And do not ask me how to go to bed at 9 pm.

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

You, of course, you can work on the watch another more, how do you often do doctors, businessmen, managers - but you need to remember that the next day will have to pay for it double price. If today you have reworked for 2 hours, then tomorrow you will idle for 4 hours.

7. The consequences of emotional 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 you knew youth,
If oldity could.

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

And that's all because we are not taught to let the stress gradually. Here we collect it all my life, and all the stress of life will settle on our body with a thick layer of tense muscles, it is scientifically called the "voltage shell".

If you do not fix burnout, then over time there is a feeling of hopelessness of your life situation. Depression appears. May result in alcoholism. Constant sensation of hopelessness, disappointment in their own life, disappointment. Feeling of injustice. Feeling of deception.

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 after that quickly die. Often such people are seriously ill difficult for treating diseases.

How cynically noticed Faina Ranevskaya: if the patient wants to live, the doctors are powerless.Doctors themselves often notice that if the patient does not want to live, the doctors are powerless. The hopelessness and disappointment of life is the reluctance to live.

Many people are accustomed to what he lives hard, get tired, sick and such a way of life seems to be normal. This unconscious pattern of thinking, imposed incomprehensible from where. But this is not the case - life can and should bring joy, pleasure, despite the external circumstances. The crisis will not end soon - that now does not live? Do not rejoice in life?

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

There is such an anecdote: Comrade General, stop the train. In response, General Commissioned - Train, Stay! Once, two.

Emotional burnout and exhaustion is also a kind of "train" - do not deceive yourself that you can stop them or manage them on "times, two."

According to Wilhelmu Rai: emotional fatigue, burnout, exhaustion, create muscle tension in the body, which becomes chronic, even stronger suppresses the free movement of energy flows and blood flow in the body. Sooner or later, this tension leads to the formation of a "muscle tension shell", which creates a favorable ground for neurosis development.

Conducting every day, years, from childhood in a similar corset, a person becomes more busy and heavy. It is a stiffness of the muscles throughout the body, arises due to the shipment of emotions that you are taking on yourself. Naturally, these constantly tense muscles are terribly tiring and depleted your strength. As a result, a person ceases to notice his stiffness and tension, loses its natural interest in life.

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

9. Official scientific methods of burnout discharge do not work.

The most interesting thing is that there have been 80-100 years old, but still scientists have not proposed a full-fledged methodology for the release of this accumulated voltage in the muscles of the body. Whether they do not know, whether they do not want to offer. Therefore, I do not believe that official professors and doctors of psychological sciences will be able to offer you something really effective from burnout.

I argue that any methodology for the release of fatigue, burnout, emotional exhaustion is nothing if she cannot let the stress muscles of the voltage shell.If someone tells me, about the next superhemmer of the release of burnout and fatigue - I ask 1 question: "Voltage shell is released?

If the answer is "no", and the answer has always been negative, so far - I don't even want to look further - the whole method of the Dead Parc. And can be used in addition to something, but not as the main technique.

If you really want to let go of psychological fatigue, emotional exhaustion and professional burnout - then you should do exercises that are released and the voltage shell. Otherwise, this is an attempt to stop the "effort of thought" by "times, two."

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

Resting need to be able to rest. By itself, this skill will not appear. This question is not solved by money. I know many people who are in 10 times richer me - but worse pour out, rest, and less complete strength, especially mental. Why? Do not be resting.

The complexity of rest lies in what we need to take into account that we have not only the body, but also consciousness. And they can get tired both and the other. They may not coincide the biorhythms when the body wants to sleep, but there is no consciousness and then it's hard to fall asleep. Therefore, it is strongly recommended to prepare the body and consciousness to sleep. 2-3 hours before sleep stop watching the TV, turn off the computer, and the smartphone.

One of the main reasons why it is not possible to relax normally - this is a sedentary sitting lifestyle. Working mind and reacting emotionally - it turns out that you are psychologically tired. And physically little moved, that is, full of strength. Go to bed and start "counting sheep", you can not fall asleep, being tired.

Here are some principles as you better rest and get enough sleep:

• It is necessary to go outdoors every day at least 1 hour. And even better 2 hours a day. For example, Russian nobles almost in obligatory Walked 2 hours a day. If you violate this item - then everything else is useless.
• Go to bed earlier. In order to fall asleep before - set up the body to sleep in a few hours. One hour of sleep in the evening - equals a few hours of sleep in the morning. Isn't that in the morning you sleep, sleep, but waking up the feeling like from Bokun? And even the head can sob from too long sleep in the morning.
• Drink water as worse, before meals and every hour. Water is needed for 3 main systems in our body: for brain, immunity and digestion. What people call thirst - more like some dehydration. We do not have an exact sensation of the desire to drink. Therefore, water should be dried consciously, according to the regime, and not when you want to drink.
• 8 hours of sediment work should be compensated for 1 hour of physical activity. This activity is desirable, which gives you pleasure. And it is also necessary to remember that activity should be directed only to health, and not on the ego like bodybuilders or fitness lovers, where some parts of the body or joint are overloaded.
• Pint right S. sufficient number Proteins, enzymes, spices, fiber, vegetables and fruits. If you have no fruit and fiber in your diet, it is almost guaranteed you will have a light or even serious constipation. Similarly, vegetables are needed. The main source of fiber is bread, so our ancestors all ate with bread.

Food should be delicious and pleasant, easy to fasten. Sweet limit. If you need to lose weight, then learn how to carefully chew food and lose weight of 50-100 grams per week.

How to fall asleep faster and better get enough sleep so that in the morning to be full forces?

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

The weather was super for skis. And the skiing was very slippery.

The result exceeded all my expectations: almost 2 times faster than the day before. Almost not tired. Feet 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 fled 2 more circles, i.e. 15.4 km. And on average, a week ran 30-45 km.
(By the way, it is very small, the last world record in Skiing is 50 km in 1 hour and 46 minutes.)

What is all this? Why run several times a week? Yes, because from a sedentary lifestyle and burnout - probably, the most deaths happen every year. Only from heart disease are dying about 31.4% each year. It is necessary to move much more.

If you read a series of books "Hochot Shaman" Vladimir Surkin, then in the third book the author asks him: how long will you be able to maintain life in your body? "Shaman" replied - yes, long. Are many people at the age of 120 you could hear such?

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

If you were moving like this "shaman." Well, they would have retired stress, disappointment, and other negative emotions.

It can be all that is comparable: skiing, skates, rollers, actively bike, swimming, jogging. You need to run at least 30 minutes, and better than 1-2 hours for the lesson, 2-4 times a week. Once a week is not enough to maintain a healthy heart, and in order to get enough sleep normally.

It is necessary to run surely with pleasure and at a low pulse. Run quickly, on a high pulse strictly contraindicated.It is also necessary to run with pleasure too - the parasympathy is included, that is, you acquire energy.

Running without pleasure, i.e. in a pretty - means with loss of energy, loads joints, knees - jogging is extremely harmful to knees and joints. Look at professional diseases of athletes who are in pursuit of records overload their body. Do not rush to run a lot and quickly. You need health, not records.

You run so that the blood is to drive around the body, the heart of tremble, and to sleep well at night. And not for records. I, for example, what skiing that when running a coward - very weak results, on this moment. And I no longer need. My acquaintances can escape 1.5-2 times faster, but they have knees after such jogs.

An example of physical activity from my life.

Although I put my personal record, but I again overtook me again. This time overtook - not only old men and grandmothers, but also a couple of children of 9-11 years :-). It seemed that they were moving faster than me at least 1.5-2 times. I wonder what they have speed?

Looks like I have more enormous potential for the growth of the results. Ski equilibrium is still weak, fell 1 time when it got from the slide on clean ice. On cross-country skiing - it is difficult to keep the balance, and even at speed.

The skate style this time - 4.5 km it turned out to run. Tired less than the previous time, when I was able to run 1.5 km by a skate style. Still, what is interesting - despite the fact that he moved almost 2 times faster, the calories spent, the tracker shows less than 27%. How does he consider them?

Yesterday I did not run - rested. Today I will go on a jog again, on an hour.

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

Perhaps once the results will be at times better, and may not be. For me, the main indicator is a pleasant feeling, from running, as I sleep, and the knees do not hurt. I caught myself many times on the thoughts that I don't want to run, because today I can not repeat your best result. That's what the pursuit means for the result.

You know it difficult to actively work for 8 hours a day and at the same time put records on the jogs. Then I remind myself that I run for health, and not for the result - and I go to run as it turns out.

Good sleep is obligatory to eliminate fatigue and burnout.

And sleep normally without walking in the fresh air and without minimal runs in a day - you can not. Someone will say that he is engaged in the hall, fitness, yoga or swinging. Or dances on the hour per day. Want to believe it's not - but this is not enough for heart and health.

Yes, it is better than nothing. Heart, except jogging, does not work normally. Even the monks in Buddhist monasteries and yoga run for hours. You can swing and jumping in the hall as much as you like, but run, in the fresh air you need anyway.

If you do not train your heart, do not help him drive blood on the body - it means the heart and other organs work with the load and even overloads. So you burn out. You can not believe me, but a sedentary lifestyle is the most energy consumption for the body.

The processes in the body are interconnected - the muscles help to move blood and fluid on the body, supply cells with oxygen, clean the body, move food on the gastrointestinal tract. If you move little, it means that each organ separately works with a load. Something like this…

11. The first spy rule or moral exhaustion.

We were not prepared in school or universities to the real life. We are preparing for life, which "should be", in a good way. Between these two "lives" - a huge abyss. With this upbringing, the first age crisis arises already in 18-20 years, when people are first faced with a reality one on one and "suddenly" it turns out that everything is more complicated.

In reality it turns out that everyone for himself. And the standings, deception, rigidity, are not only in the cinema, but also on our own skins and they are not at all so cool as in the movies. And or you cope with tasks, or you are replaced with another and then live as you want where you want.

To fulfill your dreams, you need to plow and plow. And that is not the fact that it will work. This leads to despondency. By and large, burnout comes from unpreparedness to life when the skills to cope with the situations catastrophically lack. And the pressure in the form of requirements and complaints from all parties continues only to increase.

In life there is a jungle law, only in the city they are hard. The first rule of the spy - do not come. Well, if you got it - "the fool itself".

On the other hand, learn how to cope with burnout, stress, exhaustion - can be pretty quickly. And to support oneself in a healthy state is quite simple. It is only necessary to understand that 85% of society success is possible thanks to a developed social skill. And only 15% thanks to technical education and knowledge.

I recommend to develop the following skills in myself in order to make it easier and it was not necessary to overvolt.

• Change. The world is constantly changing - you need to change with it. The ability to change is the skill. Even your body changes. IN different age You have different hobbies, mode and diet. Watch your habits - remember that at some point they will endure and you will need to change them to others.
• To study. Life is constantly complicated - it means you need to constantly learn. Yoga argue that life is solid learning. When I entered the university in 1991 - some disciplines associated with IT were so new that even the teachers did not know them and studied together with students. When I finished learning in 1996 - these knowledge were hopelessly outdated. And it was necessary to teach something new, another. And now everything changes even faster. Read, learn something, develop.
• Communication. The ability to communicate is the skill. He does not fall from the sky. People are social creatures and this means communication. You need to be able to communicate with people. From the right communication for you with interesting people you can get tremendous pleasure, inspiration and satisfaction. And this means the mental forces of the highest quality.
• Build relationships. To learn how to build relationships with the opposite sex and at work I read a couple of dozen books and passed more than a dozen trainings for each topic.

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

When I got married, I took all this pack of books, records of trainings and gave my wife.

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

• Health. This is a skill, and not go away. On the doctor nadya, and not the bad. 95-99% of diseases can be eliminated - a healthy lifestyle. In the remaining cases, let the doctor and help you. But no more.
  Abroad, the interface may be up to one year, do not speed up money. IN ambulance There's better not to fall there - how many articles are written about this. Therefore, there are 20% of the population. And in Russia (CIS) - only 2%. Hard? As it is - this is life. Are you engaged in your health? And what are you waiting for: pink under the ass in the form of a rigid disease?

• Sales shopping. We live in a world where everything for money is for sale or bought. But at the same time we are not taught at all - buy and sell. I know a bunch of friends - earning me more 2-3 times more, but living in the worst conditions.

They can't buy and sell - a lot of money stupidly lost to nowhere, every month. And they can not stop. You have not bought a car. The apartment is not there bought and need to change. And so several times. Houses a bunch of unnecessary trash, in the absence of the necessary things. Clothes, products, home accessories - from the cannon budget on sparrows.
Moreover: sales, negotiations, conviction, the ability to negotiate, purchases are essentially the same skill based on general principles.

Do you consider yourself a brilliant Vincent Van Gogh and Nikola Tesla?

They could not earn their lives with their talents - you think you can, if you do not learn how to sell, buy, bargain and negotiate with people?

• Honesty. Also skill, as well as the ability to tell the truth. If in the forehead, solve the truth to tell, you will call you true, and maybe even fucking and jubian. And they can also be touched on the head. And you will also make if someone goes to you with such honesty.
• Kindness. Oddly enough, also skill. The kindness should be in moderation and to the place. There is nothing to feed in pigs oranges - forgive me for this hard, but life statement. If you are too kind, then others will enjoy you. But at the same time, it is obvious to be evil and dissatisfied, the neurod. Although it is precisely this very much, unfortunately.
• Thanks. Probably one of the most launched skills. People most of all in our time lacks thanks, appreciation. Start a thanks and give appreciation to others, and you will be surprised how best to get to you. It will never work for everything to pay money - you need to learn to be grateful not money, but in a different way.
• Performance. You need not just work, but it is profitable to work. Labor productivity is particularly relevant for office workers. And even if you did not think about it so far, now you should think about it. Competition is so high anything you have great performance, or in your services no longer need.

The presence of these skills will greatly facilitate life. Anyway, you need to develop them. But their absence - will cost many gray hair and health, empty spent forces. Well, then emotional exhaustion, burnout, psychological fatigue ...

12. Sympathetic and parasympathetic body control systems

In order to relax well the physical activity on the body needs. But the fact is that not all load is suitable. Most sports, to put it mildly, harmful to health, because they act on the body one-sided. Even run - almost indispensable for heart training - very harmful to knees and joints. It turns out that sporting speakers treat something else cripples. Where is the way out?

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

Therefore, it follows in a parasympathetic system, which has a powerful reducing and healing property.

Sport fitness or something else without inclited parasympatics is a non-disabilities - because the sympathetic nervous system does not acquire, but spends your energy. That is, you will need more strength for recovery, and regenerative processes will be weaker.

The included parasympathy is the eternal elixir of youth - if you can use it. Naturally, you need to learn how to work with the included parasympathic, and it is as much time in it for a day. Then the health will be the sea, work will bring joy, and there will be no stress and fatigue from it. But this is naturally the highest pilot.

It is worth trying to learn.

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

The general answer to this question is to change the lifestyle. If you have the opportunity to change the work that emotionally defits you - then it should be changed. If you have a relationship, friends, or relatives, which are squeezed out of you for strength and health - then you should have a minimum of them. From communication with people vampires should be abandoned - you will not be able to help them only "life" can help. But your health will hurt so that it will not seem little.

Next, you should view your routine of the day and make all the necessary changes. If you continue the same way of life as still, it is useless to deal with exhaustion and recovery. Yes, I understand not everything depends on you, but you can change a lot.

Plan for the restoration of forces for some weekend.

Ask family and close to you not to interfere with or even help - take on part of your duties. And spend the weekend for this scenario:

• Go to bed at earlier from the evening. Let yourself sleep in the morning.
• Drink water.
• Morning charging or yoga - stretching. Some harmonious yogh complex. Perform with parasimpatics included.
• You can have breakfast. Walking for 2 hours in the fresh air.
• Walking can be combined with a run - jogging / skiing / or swimming - 1 hour (minimum) the slowest pace, on a low pulse.
• Take up at lunch. No TV, movies, internet, smartphone. Better with children, friends, parents, talk.
• Meditation for relaxation - 15-30 minutes.
• To go to bed early in 21-22 hours. Take off before bedtime! (Why not?)
• The next day repeat.

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

Easy and harmonious morning stretching complex.

For 10 years I have been making the simplest harmonious Yogan complex Suryanamascar from 33 movements. (Not to be confused with Suryanamascar from 12 movements).

You need to perform 3 times a day at least. For each approach, approximately 5-7 minutes and 1-2 minutes of the break between them. In my trainings, I tell in detail how to breathe during the complex. how

The benefit from this complex can be described by hours. Deeply cleanses the body from the inside, gives energy, increases immunity, eliminates back pain, eliminates cellulite for 2-3 days, treats a lot of diseases. Read more I tell in my trainings. Well, or look at me on the site. I'll post your hands.

Meditation to relax.

1. The simplest and relaxing - rotation of the microcosmic orbit - from 15-20 minutes.
2. The following is pretty similar - yoga-nidra, when you by the body "rolling" in turn energy balls with different sensations Heat, tingling, cold. AND different color balloons.
3. Deconcentration of attention - has more than 5 varieties.
4. Well, the most efficient is the meditation of the memory, during it you remember your day in the reverse order and let go all daytime strains.

Different meditations are suitable for different cases. There are also options for memories performed with a partner for especially hard emotional situations from the past, but it can be taught unless in living training.

This should be enough for you to restore your strength for the weekend. Further, you need to conduct an energy-efficient lifestyle and release the causes of emotional fatigue about what is described in the following paragraphs.

Remember that the best and fastest way to rest is don't get tired i.e. to conduct an energy-efficient lifestyle with elements of the restoration of forces on every day. Tired smaller, and well rest every day, otherwise the accumulation of fatigue will occur.

14. Prevention of emotional tension and professional burnout.

For health, you need to follow every day, and not when "rooster in the ass peeled." And they say: "Late Gogi to drink Borjomi, if the kidneys no longer." It's better not to bring before.

To do this, you need to create your own routine of the day in such a way that all the necessary elements of the economical spending of your health and the restoration of forces are entered into it.

• Morning yoga - every working day. On the weekend you can take a break.
• Drink enough water in the morning, before meals and every hour at work.
• Work with blocks - remember every hour to get up and pull out.
• To be outdoors every day 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 it pulls to sleep - meditate 15-30 minutes. Well, or you can even take a nap.
• Meditate before bedtime and day to restore forces for 15-30 minutes.
• Let's release emotional clamps and other ... (next paragraph.)

Regarding morning yoga

Many will say that they get up early, do not fall out and go to work, so they can not do yoga in the morning. I would say that this is self-deception and excuses. Stop half an hour before and do yoga every morning. And it doesn't matter how early you have to get up. Go to half an hour before for this.

I have familiar builders who started work at 5 am, and in 4.30 came out of the house. To manage to do yoga - on my recommendation, they got up at 3 am, and went to bed on 19-20 hours. This is such an unusual routine of the day - but they like their work, so they set up under it.

30 minutes of yoga in the morning - equivalent to 1-2 hours sleep, plus the elimination of pain in the back, support for immunity and all body in order, leading to the elimination of 95-99% of diseases.

Is it possible to do without running?

Only short-term replacement as skis, skates, rollers, swimming and no more. But still, alas, completely without running can not do. I was looking for a replacement for a long time, but I did not find anything. For a sedentary lifestyle, the physical activity goes through the legs, and to be for the heart. It is our legs that we have the weakest element in the body, not breathing. When you start running, you will feel that the legs are weaker, and the breath quickly gets used to.

It is necessary to run only on a low pulse - a meditative jogging with parasympathetic. Run slowly, but run. Starting to run right, you will quickly start receiving an incredible pleasure from him.

15. Permanent stress - the cause of emotional exhaustion.

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

Let me go stress - you need to learn, additionally. It would be nice if we were taught this since childhood, but alas, as is. Few people understand the really why stress arises, where and how he is postponed why it occurs how to let go of stress. Nowadays, these knowledge is vital already necessary.

To start, get a notebook that will be your diary, where you will write all your thoughts.

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

Yes, it is they who create you emotional burnout and exhaustion. It is these emotions that create mental pain, especially pity for themselves.

• Write down all such situations in the diary that you can remember.
• Start with the simplest and start letting go. Learn to let go - it is not easy. Next, move to more complex.
• You will not confuse anything. It must be felt. Feeling, it is very deep liberation, relief, as if some kind of gravity was removed from the shoulders.
• Let me get offended, expectations and other is the skill to develop.
• At first, on vacation 1 difficult situation, you can leave for several hours and even days, but then it will be necessary to 1 second. I left 3 days for the first resentment, but I immediately took away to let go of a large - do not make my mistake.
• In the evening before bedtime, mentally remember the day in the reverse order and release all the emotional situations. You will see that they are more than you have noticed the back. But they are small.
• Once all situations come from the list - write the next set of similar situations. Repeat the practice until you release everything.
• Highlight on this practice from 0.5-1 hours per day.

You need to let such situations need you, not to others. You let the resentment for yourself, and not for someone. You will be surprised as a lot of health and strength, eat your resentment. And how much better you feel. I guarantee you that you will have less gray hair, wrinkles and other age-related signs with regular execution of this exercise.

After the release of emotional stals - you will sleep as a baby! If correctly let go. I will tell you more about this in a separate article. And in my trainings, I teach this and give a step-by-step plan.

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

What accumulated over the years is impossible to let go of practitioners at the level of consciousness. Need meditative practices of different types. And also "Do not come across the day", i.e. not to be tired, not strained the day - it is impossible without meditation. And also in order not to get tired in the afternoon - you need to let go of stress that is deep in the subconscious.

In your body there is at least 3 "reactors" "bioatomic" energy that might feed you infinitely, with the right inclusion. One of them you already know is a parasympathetic system.

There are 5 meditations, and 3 of them have up to 5 in different ways Performances for vacationing of different fatigue, burnout, stress in different situations. To restore mental forces.

Meditation is an eternal or infinite source of forces and health.

Because she returns strength from your past. It was there that "lost" your strength, starting up from childhood. This meditation will also teach you how not to strain during the day.

Other meditation, temporarily disables the voltage shell, which gives a powerful recovery effect throughout the body and releases fatigue.

I can not train you to all meditating subtleties through an article. I can't also paint your details all the plans for vacation of different fatigue, stress, burnout. I will write a separate article about the release of stress, but this will also not enough to let the depth stress accumulated from childhood. Everything is too individual.

For such situations, individual adjustment is required and the direction that can be given only at the training. It was for this that I compiled a detailed training to quickly eliminate fatigue, stress, burnout, exhaustion - for different stages of launch.

There are 2 packages of participation - and the simplest - worth a penny and is available at all. However, the most expensive is also available to everyone, with a strong desire.

How to quickly increase the number of forces at times and return the joy of life.

After passing this training, you will increase the strength and performance of work at times, and with it increase and income.

I am confident that even on medicines, you will save more than more than the most expensive training package.

Save your time and money. Select the appropriate package and let's go through everything together. If you doubt what kind of training package, choose - choose the simplest. And then, if you like to pay extra, and take the next one.

PS.
If you have not read the trilogy of "Shaman's laughter", Vladimir Surkin - be sure to read. I gave these books 20 and on my recommendation they were bought or downloaded on the Internet another 300. Every time I heard only positive reviews And thanks in response, for this book.

PS.3
To quickly return their strength, build energy efficient mode and double your productivity, I recommend going through my training -

There are several packages of participation - the simplest 5 lessons. Average - 5 weeks. Complete skill vaccination, access to new level Forces, health, productivity - 12 months \u003d 1 year. Come on the link and register now. Prices are symbolic and grow after the first stream.

what if the work is already very infuriated, but still go to the office anyway? Will holidays help in the sanatorium if stress affects the libido? Kyky together with the guide in Belarus Vetliva asked the psychologist Sergey Hon's most popular questions: how to survive emotional burnout, do not go crazy and keep the job, managed to wear a bay boss on the head.

Emotional burnout begins due to repeated stresses, frequent voltage, and sometimes simply due to the repetition of stereotypical operations. A person may not work anywhere, but will unwind due to the care of a paralyzed relative. At some point simply stops enough resources to overcome the crisis.

The burnout is most susceptible to those who communicate a lot with people. It was originally believed that medical workers are the most "burning" category. Why? Large stream of people, colleagues, plus frequent proceedings, complaints from customers - all this is supported by the lack of normal payment. But now many professions are associated with communication. Each equal chance has a burnout to earn. To say that the programmer constantly works for the monitor, does not go anywhere, it does not communicate with anyone, therefore it will be less susceptible to emotional burnout, it is impossible. The cause of burnout can be even communication with loved ones.

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

Need to understand whether there is a psychologist in the organization. If this is not, what can the employee himself be protected? Sometimes it is the banal techniques of "reacting": the client has fallen to you or the boss - try to visualize how you throw something in it, you wear the urn on my head. You will start to express it all in the face - you can lose the place of work at all. If now is not the situation when you can leave, and you need money - you have to work with your emotional competence.

About this theme: Career exhibitionism. How to be a top manager you want

There is a situation of "responding" of another plan: if the working day is over, try not to carry out work with you, but devote time to yourself. Well, if a person is engaged in sports - this is the channel of the splash of nonreactive energy. By analogy, some aggressologists who work with children offer them toys from the foam rubber. It is important here: a) to start your skill to switch, b) evaluate your emotions, and c) to learn how to cope with these emotions.

Offices of successful iitish companies for the prevention of emotional burnout are best suited. There are even people there separate room recreation. And in one Russian bank, employees have the so-called "screaming" - after a hard client, they can come there and shovel in the soundproofed room, to break the pear, leave the darts.

You can offer a person coming to the workplace, virtually trying on a mask. In the Netherlands, this is called "technician workwear." You imagine: Today, suppose I am not Anya, and I am not 27 years old, I am Oksana, I am 40, I am a mother of three children. And all day you behave like this Oksana. Trying to copy the non-existent elements of its behavior. The day ends - you are again Anya. Such a banal technique allows you to divide I-personal and I-professional. It will be useful for everyone, especially confidence officers or rescuers.

Sanatorium "Presska is the closest sanatorium to Minsk. Before it is just 8 kilometers from the city. Have time to get there and not to burn from your burnout completely.

In general, the biggest punishment for a person is to entrust him meaningless work. A person with a high level of awareness will understand: do, do not do - it still will not lead to anything. These are banal words, but we need to learn to ask yourself simple questions: "What do I want?" What is my goal? "," What moves me? "," What is my purpose? ". If all the answers will lead to the idea that you cannot realize any of the goals at work, then it's time to leave.

What to do if I already start burning

Firstly. Get distracted from the sphere in which you burn out. Not all problems are associated with work. If a person is engaged in computers or sales, then his hobby should not be connected with computer games or conference trips. The hobby must be fundamentally different.

Secondly. You will need autogenous training - perhaps it is now time to do yoga.

Thirdly. Communicate with friends from which you can get an emotional response. Discussion of the exciting topic leads to the fact that we have a cortisol hormone emission responsible for the occurrence of stress. Friends, family, children - it good way and prevention, and combating emotional burnout.

About this theme: "We have five minutes of processing, we are proud of the way as if they flew into space." Large interview with Lola Traps

Fourth. We go to courses, trainings, developing stress management skills, develop emotional intelligence. Learn to manage your emotions.

In the sanatorium "Youth" to put out the flame of its burnout can be water from the Zaslavsky reservoir. In addition, there is not far from the Spaso-Preobrazhenskaya Church almost the 16th century and the church of the Nativity of the Blessed Virgin Mary 18th century. Look at the sights.

Fifth. Read about stress-productive nutrition. Fat food rich in vitamins and minerals can also save from emotional burnout. Someone advises there are products that remind us of childhood: containing vanilla, for example, cookies or milk. Our olfactory brain is very ancient, therefore experts advise aromatherapy and even animal pulp - communication with animals.

At sixth. Do bodily practices. It is difficult for us to relax due to elementary stiffness in the body. Massages and baths, for example, in the sanatorium allow you to remove such clips.

In-seventh. Do you have sex. Sexual relationship - it is from ways to resist burnout, if only they do not carry heavy emotions. But that is another story.

In eighth.Come to the problem consciously - regular or one-time meetings with a psychologist hardly harm you.

How to learn to relax, if burned so much that I don't want anything

Short-term leave will help avoid problems and never hear about emotional burnout. But this is only if returning from vacation and hitting the same Wednesday, a person will change something in his work. Go even for three days - effective method When dealing with any stress. Moreover, three days are the minimum that we need. Any unfamiliar situation is often helped: it can be a village, a new city, a sanatorium. It is not necessary in this sanatorium to be purchased by a great procedure package. Even the territorial distance from the stressor, which causes burnout, is already beneficial.

Fatigue is a physiological state. Fatigue is a psychological assessment of what happens to us. Sometimes fatigue passes and without fatigue. That is, the body has passed, caught up - this is expressed in colds, pain in the joints, in high temperature - we do not give this value. For example, you have a very cool job, and you do not want to part with the team even at the time of the hospital. You do not notice fatigue signals and continue to fulfill your function, meeting with stress constantly. It is very important to pay attention to the signs of the body, which there used to be: colds, problems with stomach, pain in the joints.

"Energy" is your option, if it is very necessary to erase from the city on nature. Sosnovy Bor, next to a large Volpian reservoir ... Well, if the nature is tired, you can always escape in Grodno - look at the front church, well, or on the bar street to walk.

It is necessary to follow, as what you had before burned, for which the mountains could collapse, suddenly ceased to be important and interesting. A question should be asked: why is it not interesting for me now? Why don't I show former results? You can understand that you just stopped, you need a higher jump. Although, if a person has already burned out, it will be difficult for him to even ask himself these questions. Then you need to be more attentive to estimates from the side. If you all around say that you look tired, it's time to listen to people.

Do alcohol help and remove stress?

Many say that they can relax and forget, only drinking alcohol. Few people know that after a small dose of alcohol, the condition of light euphoria lasts 8-10 minutes. The depressive phase is coming further. This is not so obvious to ourselves, but others notice that at this moment we want to complain about life and talk about how bad we are. If no one is near, then we digest the negative in yourself. Of course, we can drink again to experience Euphoria again, but most often it does not lead to anything good. I do not say that alcohol must be excluded, but it is not worth considering it as a way of consolation with an emotional burnout. If a person realized that only alcohol helps him to distract him, then this is the signal that he needs professional assistance.

Sanatorium "Rujans" is far from Minsk - as many as 240 kilometers. On the other hand, maybe it's good? The distance is heals. And rest here will be obviously cheaper than alcohol weekend in Vilnius.

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

The main thing: you can experiment as much as you like, but without worrying the problem, the novelty effect is not enough for a long time. Over time, a person can start evaluating this his side of life as a sad and uninteresting. And this is already a dead end, or rather, the reason to go to the psychologist.

How to stop soaking and learn to live

About this theme: Logic downshifting. How to live in the village and do not become chicken

Sooner or later, a person can develop depersonalization - he does not express emotions, can not emotionally connect to the outside world. There may often be neurotic states, emotional breakdowns. In addition to depersonalization, the reduction of professional duties can manifest itself - then you begin to do everything after the sleeves, the motivational sphere suffers. But while some emotions disappear, others, on the contrary, sharpen and appear more often. For example, a person more often experiences anger uncharacteristic for him. The most severe clinical form of burnout is associated with nervous exhaustion. Motivation is really suffering here, and the function of expressing emotions.

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

We can "play hill" for a long time: burnout increases - we go on vacation, it seems like a problem goes, manifests itself in hidden form. Then the work resumes. It does not pass three months - and we again approach the border emotional state, because it did not work for the first problem. We become even more susceptible to burnout.

Many of us seems to have few sources for joy. Not everyone can even answer the question: "What does it mean to rejoice?" There is such a book "Joy on demand", the author of which explains that it is necessary to rejoice too. We sometimes pay attention to small events simply because we cannot even imagine that they have a source of joy. Sometimes a stranger can be an example for us, a "joy teacher". Agree, we do not know how to rejoice alone. Events can cause much more joy if we are two, three, four. Have you noticed that we have anger control courses, overcoming fears and advanced training? But no one teaches us to rejoice. And very in vain.

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Due to problems at work, an emotional decline may occur. How to deal with it and what should I do to feel the strength and feel the taste of life?

Burnout work is amenable to control

Burning at work causes a state of discomfort and stress. A sense of fatigue, anxiety, dissatisfaction gradually develops into depression. It is important to find the forces to defeat this condition, take it as a sign to change its attitude towards problems and difficulties.

The most dangerous in professional burnout is a stress that reduces performance and leads to diseases. Many people suffering from burning around are looking for consolation in alcohol, drugs and gambling.

The burnout syndrome at work is characteristic of certain categories of people:

• idealists with high demands on their responsibilities;
• persons having understated self-esteem, with the position of the victim, easily taking guilty;
• wounded and touchy people;
• people who do not want to really look at things, want to see everything in "pink".

Working with other people in services, medicine, education, creativity is risks for manifestation of syndrome.

Emotional burnout occurs from workers:

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

Burnout can bring and distant work - Isolation and complete absence of communication is an extreme and critical state for the psyche.

Psychological tension creates a heavy moral situation in the staff team. Every day brings new tasks and goals, the spiral of the events is twisted, and the load on the psyche becomes inexperienced.

The burnout process occurs in stages:

1. There is a sense of fatigue.
2. There is an insomnia, apathy appears in work.
3. It is hard to concentrate at work.
4. Impairment of health, reducing immunity, constant colds, exacerbation of chronic diseases. Man becomes annoyed, displeasing, picky.
5. Against the background of the degradation of general well-being sharply decreases the level of self-control. They become frequent manifestation of splashes of anger, resentment, man gives a feeling of guilt and pity for himself, he closes in the circle of his problems.

It is possible to notice the alarming symptoms by the physical condition of the body, psycho-emotional state and social behavior in society. The deterioration of indicators speaks of the degree of burnout.

The burnout effect may flow in a hidden form. Some people overlook the feeling of dissatisfaction, fatigue, pain - this is pushing the health of the physical body and shortens life.

Noticing and feeling the first burnout symptoms, its prevention should be carried out.

To change the situation for the better, you need to evaluate the events taking place and take responsibility for your life. Instead of finding the guilty of the current situation, it is necessary to work on the elimination of the problem. It should be clearly understood that only you are responsible for what is happening with you.

Burnout at work has explicit signs - This is fatigue and loss of interest in work. It is not possible to understand the reason for such behavior and determine the symptoms of burnout.

• hair loss, early appearance of seeds;
• wrinkles, bags under the eyes, premature aging;
• decrease in immunity;
• heart problems;
• constant feeling of fatigue, drowsiness, fear, discontent, irritation;
• insomnia;
• lack of sexual desire;
• overeating, thrust to alcohol, malnutrition.

You can determine your condition by passing the test from the Internet or visiting the training. The next step is to change your attitude towards problems at work, a change in lifestyle, the development of your personality.

Burnout at work: what to do

The burnout at work can happen with each, having reveaning it in itself, you need to place priorities, decide what to do first how to change your attitude to what is happening at work situations.

If it is impossible to avoid stress, you need to learn to let him go. After all, if it is accumulated long yearsIt will turn into a sense of hopelessness and disappointment that shortens life several times.

In medicine, there is the concept of "stress shell" - this is the state of muscle stiffness, it occurs as a response to stress. Most often the muscles of the shoulder belt, faces, in the knees and hips.

The muscles are constantly tense, which means that the body works for wear. Movements become compounds, stressful, and the vitality is depleted.

At that moment, when a person understands that something goes wrong in life and he enters the burnout stage, he needs to change the lifestyle. This will help arrange priorities and get out of the crisis. No need to deal with "bad" people, factors, problems, you need to change your attitude towards them - block them and change the situation "for yourself."

The best recipe of how to cope with stress and burnout is to rest. When planning recreation, it is necessary to give the opportunity to relax both the physical body and consciousness.

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

1. Three hours before sleep, we must eliminate the influence on your life of external factors. Conduct time away from the computer and the smartphone, the alternative is to walk in the fresh air for two hours. Returning to the house, you should take a shower and go to bed.
2. Full sleep restores health and fills forces. Drinking mode is important for the operation of the digestive, immune system and the brain. Water should be consciously consciously, immediately after waking up, try to drink every hour during the day and before bedtime.
3. A sedentary lifestyle is the Beach of Modern Society. If a person spent eight hours in the workplace in the sitting position, he needed an hour of physical exertion. No wonder they say that the movement is life.
4. The earlier you realize this, longer and you will live happiness. You can choose one of the ways of walking outdoors: fast walking, jogging, rollers, skiing, bike. It is necessary to run on a low pulse, because the purpose of this jog is to saturate the body with oxygen and remove the tension.
5. It is important to choose food in which there are many fiber, proteins and vitamins.

To feel it prepared for life, you need to constantly increase the skills of communication and domestic development.

To get rid of burnout should develop such skills:

• the ability to change - their habits, mode, diet, lifestyle can always be changed if you need it;
• for development, you need to constantly learn, master new knowledge to be in demand and interesting person;
• healthy lifestyle. It is important to understand - you should not wait for impact from life in the form of a tough disease, you can choose the power, movement and sleep and be healthy and happy!
• ability to communicate and build relationships.

Conduct the treatment of your body and the Spirit for everyone. If you wish, you can find a psychotherapist and become a participant in the training.

On November 27, 2014, a lecture was a lecture for the famous Austrian psychotherapist, the founder of the modern existential analysis of Alfrid Langle on the topic "Emotional burnout - ashes after a firework. Existential-analytical understanding and warning. " We publish the text of the lecture in a slight reduction.

Emotional burnout (Burn-out) - This is a symptom of our time. This state of exhaustion, which leads to paralysis of our forces, feelings and is accompanied by a loss of joy in relation to life.

In our busy time, burnout syndrome is rapidly. This applies not only to social professions for which burnout syndrome was characterized earlier, but also other professions, as well as a person's personal life.

Our era contributes to the spread of burnout syndrome - Time of achievements, consumption, new materialism, entertainment and enjoyment of life. This is the time when we exploit themselves and allow you to exploit themselves. It was about this that I would like to talk today.

At first I will describe burnout syndrome and I will say a few words about how it can be recognized. Then I will try to talk about the background on which this syndrome occurs, and then give a little overview of working with burnout syndrome and show how you can prevent it.

Alfrid Lengle is an Austrian psychologist, psychotherapist. Based on the logotherapy and logo, developed a new direction in psychotherapy, which received an existential analysis.

Easy emotional burnout

Who does not know the symptoms of burnout? I think every person ever felt them. We detect signs of exhaustion, if we experienced a lot of tension, carried out something large-scale. For example, if we prepared for the exams, they worked on some kind of project, wrote the dissertation or brought up two young children. It happens that at work it took a great tension of the forces, there were some crisis situations, or, for example, during the flu epidemic, doctors had to work a lot.

And then there are such symptoms like irritability, lack of desires, sleep disorder (When a person cannot fall asleep, or, on the contrary, sleeps very long time), reduced motivation, man feels mostly uncomfortable, depressive symptoms can manifest.

This is a simple embryoration - burnout at the level of the reaction, physiological and psychological reaction to excessive tension. When the situation is completed, the symptoms disappear by themselves. In this case, you can help free weekends, time for yourself, sleep, vacation, sports. If we do not replenish the energy through recreation, the body goes into the cost of saving forces.

When the situation contributing to emotional burnout is completed, the symptoms disappear by themselves.

In reality, both the body and the psyche are so arranged so that a lot of tension is possible - after all, people sometimes have to work a lot, to achieve some large goals. For example, to rescue your family from some kind of trouble.

The problem lies in the other: if the call does not end, that is, if people really cannot rest, are constantly in a state of voltage if they constantly feel that some requirements are presented, they are always concerned about something, fear , constantly vigilant with respect to something, something expects, it leads to the overturning of the nervous system, the muscles straighten with the person, pain arise. Some people in a dream begin to grit teeth - this can be one of the symptoms of overvoltage.

Chronic emotional burnout

If the voltage becomes chronic, then burnout goes to the level of disorder.

In 1974, a psychiatrist from New York Freudenberger for the first time published an article on volunteers who worked in the social sphere on behalf of the local church. In this article, he described their situation. These people had symptoms similar to depression. In their history, he always discovered the same thing: first these people were in absolute delight from their activities.

Then this delight gradually began to decrease. And ultimately, they burned to the condition of the asset. All of them have found similar symptoms: emotional exhaustion, constant fatigue. With one thought that tomorrow you need to go to work, they had a sense of fatigue. They had various bodily complaints, they often hurt. It was one of the symptom groups.

As for their feelings, they no longer had strength. It happened what he called dehumanization. Their attitude towards people who were helped were changed: at first it was a loving, attentive attitude, then it turned into a cynical, rejecting, negative. Relations with colleagues were also worsened, a sense of guilt arose, the desire to get away from all this. They worked less and did everything in the template as robots. That is, these people have no longer capable, as before, to enter into relations and did not strive for it.

This behavior has a definite logic. If I have no strength in feelings, then I have no strength to love to listen, and other people become a load for me. Such a feeling that I can no longer match them, their requirements are excessive for me. Then automatic protective reactions begin to operate. From the point of view of the psyche, it is very reasonable.

As a third group of symptoms, the author of the article has discovered a decrease in performance. People were unhappy with their work and their achievements. They experienced themselves as powerless, did not feel that they achieve some success. There were too many for them. And they felt that they would not receive the recognition they deserve.

After conducting this study, Freudenberger discovered that symptoms of burnout do not correlate with the number of working hours. Yes, the more someone works, the more his emotional power suffers from this. Emotional exhaustion increases in proportion to the number of working hours, but the two other groups of symptoms - performance and dehumanization, ensuring relationships - almost not affected. A person continues to be productive for a while. This indicates that burnout has its own dynamics. It is more than just exhaustion. On this we will still stop.

Stages of emotional burnout

Freudenberger created a scale consisting of 12 burnout steps.

First stage It also looks very harmless: at first, patients with burnout there is an obsessive desire to approve themselves ("I can do something"), maybe even in rivalry with others.

Then begins negligent attitude towards their own needs. A person no longer pays for his free time, he has been going on sports, he still has less time for people, for himself, he is less talking to someone.

At the next step A person has no time to resolve conflicts - and therefore he displaces them, and later even ceases to perceive them. He does not see that at work, at home, with friends there are some problems. He retreats. We see something similar to a flower that fades more and more.

In the future, feelings are lost in relation to themselves. People no longer feel like. They are just cars, machines and can no longer stop. After some time, they feel the inner emptiness and, if it goes on, then more often become depressive.

At the last, the twelfth stage a man is completely broken. He is ill - physically and mentally, is experiencing despair, there are often suicidal thoughts.

One day a patient came to me with an emotional burnout. Came, sat down in a chair, exhaled and said: "I'm glad I'm here." He looked exhausted. It turned out that he could not even call me to arrange a meeting - his wife scored a phone number.

I asked him then on the phone, as far as urgent. He replied that urgently. 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. "

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

Emotional burnout: from enthusiasm to disgust

To more simple words Designate how emotional burnout manifests itself, can be resorted to the description of the German psychologist Matias Burisha. He described four stages.

First stage It looks completely harmless: it really is not completely burnout. This is the stage when you need to be attentive. It was then that man drives idealism, some ideas, some enthusiasm. But the requirements that he constantly presents in relation to itself excessive. It requires too much from myself for weeks and months.

Second phase - This is depletion: physical, emotional, bodily weakness.

On third Stages usually begin to act first protective reactions. What makes a person if the requirements are constantly excessive? He leaves the relationship, there is a dehumanization. This is a response of countering as protection, in order for exhaustion not becoming stronger. Intuitively feels that he needs peace, and to a lesser extent supports social relations. Those relationships that should be lived because without them can not do, aggravate with rejection, repulsing.

That is, in principle, this proper reaction. But only the area where this reaction begins to act, is not suitable for this. Rather, a person needs to be calmer about the requirements that they are presented. But it is not possible that they cannot - to get away from requests and claims.

Fourth stage - This is the strengthening of what is happening in the third stage, the terminal stage of burnout. Burish is called this "disgust syndrome." This is a concept that means that a person else does not bear any joy. There is a disgust in relation to everything. For example, if I ate rotten fish, I had a vomiting, and the next day I hear the smell of fish, I have disgust. That is, this is a protective feeling after poisoning.

Causes of emotional burnout

Speaking of the reasons, in general, there are three areas.

This is an individual psychological area when a person has a strong desire to surrender to this stress.

The second sphere is socio-psychological, or public - this is the pressure from the outside: various fashion trends, some public standards, requirements at work, the spirit of time. For example, it is believed that every year you need to go on a journey - and if I can not, then I do not fit people living at this time, their lifestyle. This pressure can be carried out in a hidden form, and it may have its consequence burnout.

More dramatic requirements are, for example, the requirements of prolonged working time. Today, man processes and does not receive payment for it, and if he does not, he is fired. Permanent processing are the costs inherent in the capitalist era, in which Austria lives, Germany and, probably, Russia.

So, we allocated two groups of reasons. From the first we can work in a psychological aspect, in the framework of consulting, and in the second case, you need to change something at the level of political, at the trade union level.

But there is also the third reasonwhich is associated with the organization of systems. If the system provides a separate person too little freedom, too little liability if there is a ming (injury), then people are exposed to very large stress. And then, of course, the system restructuring is necessary. It is necessary to develop an organization differently, to introduce coaching.

Emotional burnout: meaning can not buy

We will restrict ourselves to the consideration of the group psychological reasons. In existential analysis, we empirically found that the cause of emotional burnout is an existential vacuum. Emotional burnout can be understood as a special form of an existential vacuum. Victor Frankon described an existential vacuum as suffering from the feeling of emptiness and lack of meaning.

A study conducted in Austria during which 271 physicians were tested, showed the following results. It was found that in those doctors that lived a life filled with meaning and did not suffer from existential vacuum, almost no burnout occurred, even if they worked for many hours. The same doctors who have found relatively high level Existential vacuum in his work, showed high burnout indicators, even if they worked fewer hours.

From this we can conclude: it is impossible to buy a sense. Nothing gives making money if I suffer from the emptiness and lack of meaning at my work. We cannot compensate it.

The burnout syndrome puts us before the question: Do I really worry about what I do? The meaning depends on whether we feel the 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. He stands to us great strength and causes stress. And as a result, we have a deficit of fulfillment. Then we are experiencing emptying - even when we relax.

On another pole is such a way of life where we are experiencing execution - even if we are tired. Execution, despite fatigue, does not burn off.

Summarizing, we can say the following: burnout is a final state that comes up due to the ongoing creation of something without experience in the aspect of fulfillment. That is, if in what I do, I worry the point, if I feel that what I do is good, interesting and important if I am glad to do this and I want to do it, then burnout does not happen. But these feelings do not need to be confused with enthusiasm. Enthusiasm is not necessarily associated with the execution - it is more hidden from others, a more modest thing.

What do I give myself?

Another aspect to which the topic of burnout brings us is motivation. Why do I do something? And how much did I add to this? If I can not give my heart to what I do, if it is not interested in me, I do it for some other reason, then we are in some sense of Liam.

It looks like, as if I listened to someone, but I thought about something else. That is, then I am not present. But if I am not present at work, in my life, then I can't get a reward for this. We are not talking about money. Yes, I, of course, I can make money, but I personally do not receive remuneration. If I'm not present in a heart in some kind of deed, but I use what I do, as a means to achieve goals, then I abuse the situation.

For example, I can start some kind of project, because he promises me a lot of money. And I almost can not refuse and somehow resist this. Thus, we can be seduced by some choice, which will then lead us to burnout. If this happens only once, then maybe it's not so bad. But if it goes on for many years, then I just run out by my life. What do I give myself?

And here, by the way, it can be extremely important that I have a burnout syndrome. Because, probably, I can not stop the direction of my movement. I need the wall with which I encounter some impetus from the inside so that I just could not continue to move and revised my actions.

An example with money, probably the most superficial. Motives can be much deeper. For example, I can want recognition. I need praise from the other. If you do not satisfy these narcissistic needs, then I become a restless. Outside it is not at all visible - only people who are close to this person can feel it. But probably, I will not even talk about it with them. Or I myself do not realize that I have such needs.

Or, for example, I definitely need confidence. I have learned a poverty in childhood, I had to keep old clothes. For it, I was ridiculed, and I was ashamed. Maybe even my family is starving. I would never want to go through this anymore.

I knew people who became very rich. Many of them reached burnout syndrome. Because for them it was the primary motif - in any case, to prevent the poverty state to not be poor again. By human, this is understandable. But this can lead to excessive requirements that will never end.

In order for people for a long time to be ready to follow such seemingly, false motivation, there should be a lack of something, mentally felt deficiency, some trouble. This deficiency leads a person to self-exploitation.

Value of life

This deficit may not only be a subjectively felt need, but also by installing with respect to life, which, ultimately, can lead to burnout.

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

This is completely normal. Who among us has no goals in life? But if the goals become the content of life, if they become too big values, then they lead to a rigid, frozen behavior. Then we put all the forces for the achievement of the goal. And all that we do becomes a means of achieving the goal. And this does not carry its own value, but represents only useful value.

"How good that I will play on the violin!" - This is your accommodation. But if I want to be the first violin at the concert, then, playing some kind of work, I will constantly compare myself with others. I know that I still need to exercise, play and play to achieve the goal. That is, I have prevailing the target at the expense of the orientation to value. Thus, there is a deficit of an internal relationship. I do something, but in what I do is not there internal life. And then my life loses vitality. I myself destroy the internal content for the sake of achieving goals.

And when a person thus neglects the internal value of things, does not pay enough attention to this, an underestimation of his own life arises. That is, it turns out that I have used the time of my life on the purpose that I set myself. This leads to the loss of relationships and to the inconsistency itself. And with such an inattentive attitude to the internal values \u200b\u200band values \u200b\u200bof their own life, stress arises.

All we have been talking about, can be generalized as follows. The stress that leads to burnout is associated with the fact that we are too long, without feeling inner consent, we do something without feeling the value of things and yourself. Thus, we come to the state of the predempression.

It also happens when we do too much, and just to do. For example, I am preparing lunch only to be ready for as soon as possible. And then I am glad when he is already behind, made. But if we rejoice in the fact that something has already passed, this is an indication that in what we do, we have not seen value. And if it is not valuable, then I can not say that I like it to do that it is important for me.

If we have too many such elements in our life, then we, in fact, rejoice in what life passes by. So we like death, destruction. If I just carry out something, this is not life - this is functioning. And we should not, we do not have the right to function too much - we must follow in all that we do, we lived, felt life. So that it does not pass by us.

Burnout is such a mental account.which we exhibit for a long alienated relationship with life. This is a life that is not really mine.

One who more than half the time is busy things that he does reluctantly, does not give it his heart, it does not feel joy, that before or later should expect that he will survive burnout syndrome. Then I am in danger. Everywhere, where I in my heart feel inner consent regarding what I do, and I feel, there I am protected from burnout.

Prevention of emotional burnout

How can you work with burnout syndrome and how can it be prevented? Much is solved by itself, if a person understands, with which the burnout syndrome is connected. If you understand this to yourself or about your friends, you can start solving this task, talk to you or friends about it. Should I continue to live in this way?

I myself felt so two years ago. I intended to write a book during the summer. With all the securities I went to my cottage. I arrived, looked around, went to walk, talked to the neighbors. The next day I did the same thing: I called my friends, we met. On the third day again. I thought that, generally speaking, already had to start. But I did not feel any special desire. I tried to remind you that it is necessary that the publisher is waiting - it has already been pressure.

Then I remembered the burnout syndrome. And I told myself: I probably need more time, and my desire will probably return. And I allowed myself to watch. After all, the desire comes every year. But that year it did not come, and until the end of the summer, I did not even open this folder. I have not written any lines. Instead, I rested and made wonderful things. Then I began to hesitate, how do I treat it - how to bad or how good? It turns out that I could not, it was a failure. Then I told myself that it was wise and good that I did so. The fact is that I was a bit exhausted, because in the summer there was a lot of things, the entire academic year was very saturated.

Here, of course, I had an internal struggle. I really thought and understood what is important in my life. As a result, I doubted that the written book was so an important thing in my life. It is much more important to live something, to stay here, to live valuable relationships - if possible, survive joy and not to postpone it constantly for later. We do not know how much time we have left.

In general, work with burnout syndrome begins with unloading. It is possible to reduce the zeietot, delegate something, share responsibility, put realistic goals, critically consider the expectations that you have. This is a big topic for discussion. Here we are really pushing on very deep existential structures. Here this is speech About our position in relation to life, that our installations are authentic, corresponded to us.

If the burnout syndrome has a much more pronounced form, you need to get a hospital, physically relax, consult a doctor, with easier disorders, treatment in the sanatorium is useful. Or just arrange good time For yourself, live in a state of unloading.

But the problem is that many people having burnout syndrome cannot solve it. Or a person goes to sick leave, but it continues to present excessive requirements to himself - so he cannot get out of stress. People suffer about remorse. And in a state of illness, burnout is enhanced.

Medicines can help briefly, but they do not constitute a solution to the problem. Body health is the basis. But it is also necessary to work on our own needs, an internal deficit of something, above the installations and expectations in relation to life. It is necessary to think about how to reduce the pressure of society, as you can protect yourself. Sometimes even think about changing the place of work.

In the hardest case, which I saw in my practice, a person took 4-5 months of liberation from work. And after going to work - a new style of work - otherwise, after a couple of months, people will fade again. Of course, if a person works for wear for 30 years, it is difficult for him to reconfigure, but it is necessary.

You can prevent burnout syndrome by asking yourself two simple questions:

1. What am I doing this? Why am I studying at the Institute, what am I writing a book for? What's the point of this? Is this value for me?

2. Do I like to do what I'm doing? Do I like to do it? Do I feel, what is it good? So good, what am I doing it willingly? Does me bring me what I do, joy? Maybe it is not always the case will be in this way, but a sense of joy and satisfaction should prevail.

Ultimately, I can ask another, a more large-scale question: Do I want to live for this? If I lie on my deathbed and looking back, do I want to be so that I lived for this?