“I have depression”: How to deal with emotional burnout? How to deal with burnout syndrome in staff How to deal with burnout syndrome.

Emotional and professional burnout, leading to general exhaustion, become the main cause of diseases from the heart, to the thyroid gland and oncology. By applying even a few of the techniques described below, you will learn how to significantly improve your well-being.

At some point, I caught myself thinking that I was leading a slightly different lifestyle than I would like. Constant fatigue and slight burnout have quietly become my constant companions. There are several promising projects, but with such labor productivity that I have now, I won’t be able to pull them off. So, sooner or later it will lead to problems with money.

Moreover, I did not have enough time and energy to communicate with my wife and children, and wow, how quickly they grow up. It turns out a shoemaker without boots. Every evening, the child came several times and asked - dad, have you finished work yet? Will you play with me? Will you read me a fairy tale? And I'm tired, and I'm not up to it.

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

It all started as usual, I wanted the best - I began to work out 1-2 hours a day, and then I didn’t have the strength to go outside to run, ski or skate, and I also didn’t have the strength to meditate in the evening. After a week of overwork, I began to burn out. Another week or two of this lifestyle and there will be exhaustion.

What is SEV? Burnout Syndrome is...

This is when there is a feeling of severe fatigue, not only physically, but also emotionally (mentally), which does not go away for weeks. It's hard to wake up in the morning. At work, it is difficult to concentrate and do important things. Productivity is low, deadlines are violated. Bosses or clients are not happy with you, but there is no strength to work better, even if you try.

At the same time, a state of apathy is felt - you don’t want to do anything. This is a deep exhaustion of the body due to emotional burnout. It is very difficult to concentrate on your duties. Relationships at work and at home with loved ones deteriorate. Children painfully endure such a state of their parents and take part of the fatigue and stress on themselves.

People do not immediately understand what is happening to them and why it happened. Simple enhanced rest on the weekend does not help. There is dissatisfaction with life and dissatisfaction. Self-pity intensifies, resentment against almost everyone and for everything. Someone's remarks and their minor failures irritate, more than ever, and intensify the state. At the end of the day, no matter what you did during the day, you feel squeezed out like a lemon, not only physically, but also mentally.

Your situation at work or in your personal life seems hopeless and hopeless. And the challenges seem insurmountable. Burnout and such exhaustion cannot be eliminated by standard methods - a trip on vacation, more sleep, rest, as before. Often accompanied by insomnia with general constant fatigue.

Can break through to the zhor and swim weight. Or vice versa, appetite disappears and weight drops critically.

Why do we get emotionally tired and burn out?

No forces? Projects cannot be made, dreams cannot be realized, it will not be possible to communicate with children for a long time, and life does not turn out the way we wanted. Or maybe you already spat on all this? Are you working to support yourself and your family? Or would you still like to aim for something more? Live a joyful life, be satisfied with your life, some dreams, but still realize?

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

1. Sedentary work for 8 hours a day - requires at least 1 hour a day of leg activity, preferably with the parasympathetic on. The legs are the weakest part of the body. Are you moving a little? Expect burnout, and then exhaustion.
2. Constantly being inside enclosed spaces is very tiring. You need to go outside for at least 1-2 hours / day - saturate the body with oxygen and give physical activity. If you are not on the street - further tips to eliminate fatigue will be useless for you.
3. Sleep, insomnia. Daytime stress turns on so that then the body and mind cannot calm down and relax for a long time. In a partially wound state, it is impossible to fall asleep on time and sleep normally. By itself, this state does not go away - it needs to be released.
4. A sedentary lifestyle means that the body is full of energy in the evening, while mentally you feel tired. So it turns out that it is difficult to fall asleep, being tired.
5. Too much stress during the day. We were taught theorems and integrals at school, even the theory of relativity was told a little. But we were not taught to get along with each other, just like letting go of stress. Working with people means a lot of stress – whatever that may be.
6. Lack of harmonious communication with loved ones: family, children. Lack of own hobbies, petty joys, periodic change of scenery, travel. Life, turned into a continuous work, emotionally and mentally tires, exhausts, burns out. Living only for the sake of work does not bring satisfaction and joy.
7. Frequent criticism, especially undeserved. And it doesn't matter where it happens at home or at work.
8. Low salary. What creates a feeling of uselessness, underestimation, not being in demand.

a. Burn out at work or professional burnout.

Occupational burnout and exhaustion is increasingly due to work. In Japan, the authorities are forced to introduce administrative and even criminal penalties for death from overtime. Even in China, they began to pay attention to this and punish them.

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

• tight deadlines
• punitive obligations
• big risks or responsibility
• routine work
• low or falling demand/sales,
• receiving or reading a lot of negative news
• conflicts of intrigue among colleagues
• taking out discontent on each other and especially on the part of the authorities
• frequent inspections, changes in legislation
• disrespectful attitude towards you, outright rudeness
• difficult working conditions with people

Some statistics about burnout.

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

In Australia, to cope with stress:

• 61% of people drink alcohol
• 41% gamble
• 31% use drugs.

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

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

b. Family causes of emotional burnout.

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

Lack of due attention, love, recognition, support from a spouse. Intervention of other people in the affairs of the family. Unfounded criticism. Lack of regular sex, which helps relieve some stress and promotes better sleep.

According to the Pareto rule, 80% of tasks require 20% of energy. And the remaining 20% ​​of cases require 80% of energy. In other words, if a wife will only look after small children, and get up at night and do housework herself: cook, wash, clean, then she has a serious chance of burning out. But if the husband or one of the parents at least help and take on up to 20% of the affairs in the family in order to give his wife a little sleep, then thereby save her 80% of her strength.

c. Age crises

All people have age crises for which our education does not prepare at all. Moreover, our culture is somewhat frowned upon to openly acknowledge and discuss our crises. In youth, there is a lot of energy and little experience - this energy is spent extremely unproductively and often to the detriment of oneself.

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

The second time I faced a crisis at the age of 25-27.

By that time, I had learned to make good money, but I had to work incredibly hard. There was not enough time for hobbies and personal life. And there was no experience in building relationships. A slight dissatisfaction began to overcome me. And brought to sciatica at the age of 28.

After nine months of suffering with sciatica, I felt like an old man: you couldn’t bend over, and you had to dress very warmly because of the constant feeling of cold in the lower back. Radiculitis was cured in 3 days, on yoga courses. Why don't doctors know about this?

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

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

I felt the next crisis when I was 40 years old.

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

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

d. Reasons from childhood.

By and large, the cause of age crises is the lack of preparation for adulthood. We are not taught this in school. Yes, and parents often, instead of passing on life experience to their children, pour their dissatisfaction on them. Many people have had difficult childhoods for one reason or another.

Let's be honest - just as you were not taught to raise children, no one taught your parents either. And for most, it wouldn't hurt to learn. Raising children is no easy task. The socialization process that each of us goes through in childhood is quite painful.

e. External causes

For the past 25 years, there has been a continuous crisis in the country, and throughout the world. Somewhere it is felt more strongly, somewhere less. It would be dishonest of me to say that an external factor does not affect your life at all.

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

Doctors and teachers, although they are state employees, have a rather difficult job, and then there are continuous “reforms” in medicine and education, when in words they seem to want the best and promise support, but in reality everything is done exactly the opposite.

From such a dissonance, doctors and teachers feel deceived, unnecessary and burn out. And until the policy of the state changes, they will be at risk. And what about businessmen and people employed by 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 your life. You are responsible for what happens to you and no one else. Want to change your life for the better? Take full responsibility for your life.

If you have someone to blame for every difficult situation, then your life will never improve.

1. Professional burnout syndrome - and character traits.

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

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

The most difficult thing is that you can stay in these states for decades, even be proud of these traits and not notice how much they harm your life and health. Yes, I myself was touchy, and did not notice that I was offended because of every little thing. At the same time, he considered himself an inoffensive, good guy.

Only burnout made me pay attention to my touchiness, to perfectionism. Moreover, it was so deep inside of me that if someone had drawn my attention to this, I would not have believed them at all.

One way or another, these patterns of behavior need to be tracked down in yourself and get rid of them. Something can be changed in oneself by an effort of will, and something may require a visit to a special training. Why not?

People who live for others are very touchy. Because they sacrifice themselves for the sake of loved ones and therefore are full of expectations of the same victims in return, even if they think that they do not need anything. But the subconscious cannot be fooled. Expectations are an unconscious process. Many do not understand that living for yourself is normal.

Burnout syndrome and profession.

Most often, burnout occurs in those who work with other people and have increased responsibility. Also for creative people.

And it doesn’t matter whether your work really involves a lot of responsibility, risks, or whether you yourself have thought of everything and screwed yourself up.

Particularly at risk are:

• Doctors, medical workers, especially those working in an ambulance. And even ambulance drivers, as shown in the film with Nicolas Cage "Resurrecting the Dead."
• Teachers in universities and especially in schools. Fewer kindergarten teachers.
• Service staff, especially with a large flow of people, not very polite behavior: bars, service centers, call centers
• Sales managers, marketers, managers of different levels, company owners, entrepreneurs, businessmen.
• Creative workers: designers, artists, actors, directors.

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

All cases have common signs - loss of interest in work, fatigue. Working with people is very, very difficult, even in the most favorable conditions there will be stress. All people need to be prepared for real life: to be taught to let go of stress, which, unfortunately, we do not have in the education system. You will either learn on your own, or life will force you to learn, but you will undermine your health.

Professional emotional burnout and business.

More and more effort is required to attract customers and sales. Customer orders are decreasing. Bills to pay, obligations and debts are getting bigger. Lack of long term perspective. Uncertainty.

Less room for error. There are more and more possible consequences from errors. The loss of a job or business becomes a very likely event - even companies that have been operating for 50-150 years go bankrupt. This greatly complicates the moral climate in business and creates psychological stress.

Emotional stress at work increases. The amount of time for rest is the same or less. The situation forces you to give all the best and even work harder. Projects require more impeccability in execution, i.e. more mental strength.

Moreover, in conditions where victories are difficult to obtain, the joy of another victory can be the cause of burnout. In general, burnout from positive emotions is 5 times stronger than from negative ones. There are just more negative emotions, and less strong positive emotions, and this is not so noticeable.

2. 10 signs of emotional burnout or exhaustion.

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

Society has 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 this is far from the case. If you take care of your health, you will live 100-120 years, and even at 80-90 you will still be in fairly good health.

Age is not a reason for disease. According to Norbekov - with age comes only insanity, and diseases from lack of care for your body. Pay attention to the following signs - many have them. Just do not assume that this is normal with age.

• Early gray hair, hair loss
• Heart problems, diseases, reduced immunity
• Constant experience, fears, irritation, discontent
• Loss of memory, teeth, blurred vision
• Wrinkles, bruising under the eyes, aged appearance
• Heart attack, stroke, grouchiness, insanity
• Drowsiness, insomnia, constant fatigue even after sleep
• Lack of joy, depression, apathy, hopelessness
• Reluctance to have sex
• Alcohol cravings, overeating, malnutrition

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

Many illnesses can be easily managed or avoided without medication. Any disease is not normal. Each of the above signs can be pushed back a dozen or so years. It is enough to regularly perform just a few simple exercises.

Most people cannot be an indicator of the norm - because the majority is initially wrong. An indicator of the norm is some individuals who look great and feel good in their 70s, 80s, 90s and even older.

The main character from the Shaman's Laughter trilogy is about 120 years old. At the age of about 100, he looked 50-60 years old and seemed to be stronger than the author of the book at the age of 47. Moreover, at the age of 105-110, he started a civil marriage, not bad, right? There are thousands of such examples. I have personally met many people in their 50s and 60s looking 40 with a health of 25.

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

Just start taking care of yourself and your health.

1. Five stages of the syndrome of emotional professional burnout

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

• At the first stage, it still looks good outwardly, but some fatigue is already felt.
• The first external signs: insomnia due to fatigue, decreased concentration on duties, some apathy
• Difficulty concentrating at work, frequent distractions - processing with a decrease in actual work time.
• The first signals from the body: health is deteriorating, immunity is decreasing, colds out of the blue, old sores remind of themselves. Discontent, irritation, pickiness - become a permanent state.
• Fatigue has become chronic and turns into exhaustion, health is beeping big, outbursts of anger, self-pity, resentment, guilt.

4. Symptoms of burnout

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

Officially, it is believed that at first the enthusiasm for performing one's duties decreases. I want to quickly get rid of work, but it turns out the opposite - rather slowly. The desire to focus on what is no longer interesting disappears. There is a feeling of fatigue from work in general and irritability for everyone a little bit.

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

Symptoms of emotional burnout can be divided into 3 groups:

Physical Symptoms of Burnout

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

Weight changes due to the fact that usually stress “wants” to seize. There is also a loss of appetite - for example, after a divorce or dismissal. Which leads to a noticeable change in weight and appearance

Socio-behavioral signs:

• The desire to run away from everyone or resentment at everyone, as a result of the desire for isolation, a minimum of communication with others
• evasion of responsibility, dereliction of duty, laziness
• blaming others for their own troubles, resentment, irritation
• envy, complaints, that someone is lucky in life
• complaints about your life and the fact that you have to work hard;
• pessimism, negative is seen in everything

Many people go into escapism or dayshifting whenever they can. Cravings for sweets, alcohol, or even drugs may appear.

Psycho-emotional signs:

• there is indifference to one's life and the events taking place around;
• self-doubt, low self-esteem
• disappointment in others
• loss of professional motivation;
• irascibility, irritation and dissatisfaction with other people
• depression, constant bad mood, life failed

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

5. Implicit symptoms of professional emotional burnout.

You can deceive your mind or yourself. But it is impossible to deceive your subconscious or something in the depths of your soul. If you are tired and overworked, then you will rest. Of course, you can imitate vigorous activity, sit in social networks, read the news, but in fact, it will be a psychological rest.

You may even sincerely believe that you are working. But if the body is tired - then it is tired - and it will rest, whether you like it or not. The body or consciousness will start to turn off, you will sleep on the go, concentration will decrease, attentiveness will decrease, thoughts will start to get confused. Errors in work are possible.

Productivity will come to naught - which means that you will be engaged in small, unimportant things, routine. But you won’t be able to relax normally either - this is precisely the biggest danger. The next day you will come to work in the same or almost the same condition, which again will tell on your productivity.

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

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

6. Where do professional burnout and emotional exhaustion come from?

I remember in the mid-90s, the guys and I went to a neighboring city 170 km away. The car was 17 years old, "Kopeyka", it just had the engine rebuilt - the pistons and rings were replaced. After such an overhaul, the engine had to withstand 100 thousand kilometers, if you drive carefully, at a maximum speed of 90–110 km / h.

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

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

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

Of course, you can work another hour more, as doctors, businessmen, managers often do - but you need to remember that the next day you will have to pay double the price for this. If today you overworked 2 hours, then tomorrow you will be idle for 4 hours.

7. Consequences of burnout syndrome

And if you are constantly in a state of burnout, emotional exhaustion, physical or mental fatigue, your “ship of life” simply does not have the fuel, the energy to move forward.

If youth knew
if old age could.

In youth, you burn out from the lack of life experience. In adulthood, from the 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 all because we are not taught to let go of stress gradually. So we collect it on ourselves all our lives, and all the stress of life settles on our body with a thick layer of tense muscles, scientifically this is called a “shell of tension”.

If you do not eliminate burnout, then over time there is a feeling of hopelessness in your life situation. Depression appears. May develop into alcoholism. Constant feeling of hopelessness, disappointment in one's own life, disappointment in oneself. Feeling of injustice. Feeling of deceit.

These are very strong destructive emotions. I would say that they are not compatible with life. You have seen them many times in the elderly. Usually people die quickly after that. Often such people are seriously ill with difficult-to-treat diseases.

As Faina Ranevskaya cynically noted: if the patient wants to live, then the doctors are powerless. Doctors themselves often notice that if a patient does NOT want to live, then doctors are powerless. Hopelessness and disappointment with life - this is the unwillingness to live.

Many people are accustomed to the fact that life is hard, they get tired, get sick, and this way of life seems normal to them. This is an unconscious thought pattern imposed from nowhere. But this is not so - life can and should bring joy, pleasure, despite external circumstances. The crisis will not end soon - why not live now? Not enjoy life?

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

There is an anecdote: Comrade General, stop the train. In response, the general commanded - Train, stop! One, two.

Emotional burnout and exhaustion are also a kind of "train" - do not fool yourself that you can stop them or manage them in "one, two."

According to Wilhelm Reich: Emotional fatigue, burnout, exhaustion, create muscle tension in the body, which, becoming chronic, further inhibits the free movement of energy flows and blood flow in the body. Sooner or later, this tension leads to the formation of a "muscle shell of tension", which creates fertile ground for the development of neurosis.

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

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

9. The official scientific methods of letting go of burnout don't work.

The most interesting thing is that 80-100 years have already passed, but so far scientists have not proposed a full-fledged method for releasing this accumulated tension in the muscles of the body. Either they don't know, or they don't want to offer. Therefore, I do not believe that official professors and doctors of psychological sciences will be able to offer you something really effective for burnout.

I contend that any technique of letting go of fatigue, burnout, emotional exhaustion is nothing if it cannot let go of the tense muscles of the “shell of tension”.If someone tells me about another super-method of releasing burnout and fatigue, I ask 1 question: does the “armor of tension” let go?

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

If you really want to let go of psychological fatigue, emotional exhaustion and professional burnout, then you should do exercises that release the shell of tension too. Otherwise, it is an attempt to stop the train "by the power of thought" for "one, two."

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

You need to be able to rest. By itself, this skill will not appear. Money does not solve this issue. I know many people who are 10 times richer than me - but they sleep worse, rest, and are less full of energy, especially mental ones. Why? They don't know how to rest.

The difficulty of rest lies in the fact that we must take into account that we have not only a body, but also a consciousness. And they can get tired of both one and the other. Biorhythms may not coincide when the body wants to sleep, but the consciousness does not, and then it is difficult to fall asleep. Therefore, it is highly recommended to prepare the body and mind for sleep. Stop watching TV 2-3 hours before bedtime, turn off your computer and smartphone.

One of the main reasons why it is not possible to rest normally is a sedentary sedentary lifestyle. Working with the mind and reacting emotionally, it turns out that you are psychologically tired. And physically they moved a little, that is, they were full of strength. Go to bed and start counting sheep, unable to sleep when tired.

Here are a few tips on how you can better relax and get enough sleep:

• You need to be outdoors every day for at least 1 hour. Better yet, 2 hours a day. For example, Russian nobles almost without fail walked 2 hours a day. If you violate this paragraph, then everything else is useless.
• Go to bed earlier. To fall asleep earlier at the same time, set your body to sleep a few hours in advance. One hour of sleep in the evening is equal to several hours of sleep in the morning. Isn't that why you sleep in the morning, sleep, but waking up feeling like a hangover? And even the head can ache from too much sleep in the morning.
• Drink water as soon as you wake up, before meals and every hour. Water is needed for 3 main systems in our body: for the brain, immunity and digestion. What people call thirst is more like some kind of dehydration. We don't have the exact sensation of wanting to drink. Therefore, water should be drunk consciously, according to the regime, and not when you want to drink.
• 8 hours of sedentary work should be offset by 1 hour of physical activity. The activity that gives you pleasure is desirable. And you also need to remember that activity should be aimed only at health, and not at the ego like bodybuilders or fitness enthusiasts, where some parts of the body or joints are overloaded.
• Eat right with enough proteins, enzymes, spices, fiber, vegetables and fruits. If you don't have fruits and fiber in your diet, you're almost guaranteed to have mild or even severe constipation. The same goes for vegetables. The main source of fiber is bread, so our ancestors ate everything with bread.

Food should be tasty and pleasant, easy to chew. Limit sweets. If you need to lose weight, then learn to chew your food more carefully and lose weight by a maximum of 50-100 grams per week.

How to fall asleep faster and get better sleep in order to be full of energy in the morning?

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

The weather was great for skiing. And the skiing was very slippery.

The result exceeded all my expectations: almost 2 times faster than the day before. Almost not tired. Legs on the second day almost did not hurt. A week later, the record was broken by 3-4 minutes. And this despite the fact that I was already running 2 laps, i.e. 15.4 km. And on average, I ran 30-45 km per week.
(By the way, this is very little, the last world record in cross-country skiing is 50 km in 1 hour and 46 minutes.)

Why all this? Why run multiple times a week? Yes, because from a sedentary lifestyle and burnout - probably the most deaths happen every year. About 31.4% die from heart disease alone every year. You need to move a LOT more.

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

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

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

Everything that is comparable can be used as a run: skiing, skating, rollerblading, actively cycling, swimming, jogging. You need to run for at least 30 minutes, and preferably 1-2 hours per session, 2-4 times a week. Once a week is NOT ENOUGH to maintain a healthy heart and get enough sleep.

You need to run with pleasure and at a low heart rate. Running fast, at a high heart rate is strictly contraindicated. Running with pleasure is also a must - this is how the parasympathetic turns on, that is, you gain energy.

Jogging without pleasure, that is, in sympathy, means with a loss of energy, loads the joints, knees - jogging is extremely harmful to the knees and joints. Look at the occupational diseases of athletes who, in pursuit of records, overload their bodies. Do not rush to run a lot and quickly. You need health, not records.

You run to drive the blood through the body, to invigorate the heart, and to sleep well at night. Not for records. I have, for example, both skiing and jogging - very poor results at the moment. And I don't need any more. My friends can run 1.5-2 times faster, but their knees hurt after such runs.

An example of physical activity from my life.

Although I set a personal record, everyone overtook me again. This time they overtook - not only old people and grandmothers, but also a couple of children aged 9–11 :-). It seemed that they were moving at least 1.5–2 times faster than me. I wonder what their speed is?

It looks like I still have a huge potential for growth results. I still have a weak balance on skis, I fell 1 time when I hit clean ice from a hill. On cross-country skiing it is difficult to keep balance, and even at speed.

Skate style this time - 4.5 km managed to run. I was less tired than the previous time when I was able to run 1.5 km in skating style. Another interesting thing is that despite the fact that he moved almost 2 times faster than the calories burned, the tracker shows 27% less. How does he count them?

Yesterday I did not run - I rested. I'm going for a run again today, for an hour.

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

Perhaps someday the results will be many times better, or maybe not. For me, the main indicator is a pleasant feeling, from jogging, how I sleep, and so that my knees do not hurt. Many times I caught myself thinking that I did not want to run, because today I would not be able to repeat my best result. This is what pursuit of results means.

You know, it's hard to work actively for 8 hours a day and at the same time set records while jogging. Then I remind myself that I run for health, and not for the result - and I go running as I can.

Good sleep is essential to eliminate fatigue and burnout.

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

Yes, it's better than nothing. The heart, except for jogging, does not train anything normally. Even monks in Buddhist monasteries and yogis run for hours. You can swing and jump in the gym as much as you like, but you still need to run, in the fresh air.

If you don’t train your heart, don’t help it pump blood through your body, it means that your heart and other organs are working with a load and even overload. Which means you burn out. You may not believe me, but a sedentary lifestyle is the most energy-consuming for the body.

The processes in the body are interconnected - muscles help move blood and fluids through the body, supply cells with oxygen, cleanse the body, and move food through the digestive tract. If you move a little, it means that each organ individually works with a load. Something like this…

11. The first rule of a spy or moral exhaustion.

We were not prepared either at school or at universities for real life. We are being prepared for a life that "should be", in a good way. There is a huge gap between these two "lives". With such upbringing, the first age crisis occurs already at the age of 18–20, when people first encounter reality one on one and “suddenly” it turns out that everything is a little more complicated.

In reality, it turns out that every man is for himself. And setups, deceit, rigidity, are not only in the movies, but also in their own skin, and they are not at all as cool as in the movies. And either you cope with the tasks, or you are replaced by another and continue to live as you want, where you want.

To fulfill your dreams, you need to plow and plow. And it's not a fact that it will work. This is disheartening. By and large, burnout comes from unpreparedness for life, when the skills to cope with situations are sorely lacking. And the pressure in the form of demands and claims from all sides continues to increase.

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

On the other hand, you can learn to cope with burnout, stress, exhaustion pretty quickly. And keeping yourself healthy is pretty easy. You just need to understand that 85% of success in society is possible due to developed social skills. And only 15% thanks to technical education and knowledge.

I recommend developing the following skills in yourself in order to make life easier and not have to overstrain.

• Change. The world is constantly changing - you need to change with it. The ability to change is a skill. Even your body is changing. At different ages, you have different hobbies, routines and diets. Watch your habits - remember that at some point they will become obsolete and you will need to change them for others.
• To study. Life keeps getting more complicated, which means you need to keep learning. Yogis say that life is all learning. When I entered the university in 1991, some IT-related disciplines were so new that even the teachers did not know them and studied them together with the students. When I graduated in 1996, this knowledge was hopelessly outdated. And I had to learn something new, different. And now things are changing even faster. Read, learn, grow.
• Communication. The ability to communicate is a skill. It doesn't fall from the sky. Humans are social beings and that means communication. You need to be able to communicate with people. From the right communication for you with people you are interested in, you can get tremendous pleasure, inspiration and satisfaction. And this means mental forces of the highest quality.
• Building relationships. To learn how to build relationships with the opposite sex and at work, I read a couple of dozen books and went through more than a dozen trainings on each topic.

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

When I got married, I took this whole pack of books, training records and gave it to my wife.

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

• Health. It's a skill, not a given. Rely on the doctor, but don't make a mistake yourself. 95-99% of diseases can be eliminated - a healthy lifestyle. In the remaining cases, let the doctors help you. But no more.
  Abroad, the waiting list for an operation can be up to one year, there is no way to speed it up with money. It’s better not to get into an ambulance there - how many articles have already been written about this. Therefore, 20% of the population goes in for sports there. And in Russia (CIS) - only 2%. Hard? As it is, that's life. Are you taking care of your health? What are you waiting for: a kick in the ass in the form of a severe illness?

• Sales-purchases. We live in a world where everything is bought or sold for money. But at the same time, we are not taught at all - to buy and sell. I know a bunch of people who earn 2-3 times more than me, but live in worse conditions.

They can't buy and sell - a lot of money is stupidly lost to nowhere, every month. And they can't stop. They didn't buy the car. The apartment was not bought there and needs to be changed. And so several times. At home, a lot of unnecessary rubbish, in the absence of the necessary things. Clothes, groceries, home accessories - from the cannon budget for sparrows.
Moreover: sales, negotiations, persuasion, the ability to negotiate, purchases are, in fact, one and the same skill based on general principles.

Do you consider yourself more brilliant than Vincent van Gogh and Nikola Tesla?

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

• Honesty. Same skill as the ability to tell the truth. If you decide to tell the truth directly, then you will be called a truth-seeker, and maybe even an impudent and rude person. And they can also knock on the head. Yes, and you will also do if someone tramples on you with such honesty.
• Kindness. Oddly enough, also a skill. Kindness should be in moderation and in the right place. There is nothing to feed the pigs with oranges - forgive me for this harsh, but vital statement. If you are too kind, others will take advantage of you. But at the same time, obviously, being angry and dissatisfied is not an option. Although this is what many choose, unfortunately.
• Gratitude. Probably one of the most neglected skills. What people lack the most in our time is gratitude, appreciation. Start giving thanks and giving appreciation to others and you will be surprised how much better you will be treated. You will never be able to pay for everything with money - you have to learn to be grateful not with money, but in a different way.
• Performance. It is necessary not only to work, but to work profitably. Labor productivity is especially relevant for office workers. And even if you have not thought about it until now, now you should think about it. The competition is so high that either you have more productivity or your services are no longer needed.

Having these skills will make your life much easier. One way or another, you need to develop them. But their absence will cost a lot of gray hair and health, a waste of energy. Well, then emotional exhaustion, burnout, psychological fatigue ...

12. Sympathetic and parasympathetic body regulation systems

In order to have a good rest, you need physical activity on the body. But the fact is that not every load is suitable. Most sports are, to put it mildly, unhealthy, because they act one-sidedly on the body. Even running - almost indispensable for training the heart - is very harmful to the knees and joints. It turns out that playing sports heals something, and cripples another. Where is the exit?

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

Therefore, you should practice in the parasympathetic system, which has a powerful restorative and healing property.

Going in for sports, fitness or something else without the included parasympathetics is an unaffordable luxury - because the sympathetic nervous system does not acquire, but spends your energy. That is, you will need more strength to recover, and the recovery processes will be weaker.

The included parasympathetic is an eternal elixir of youth - if you know how to use it. Naturally, you need to learn how to work with the included parasympathetic, and be in it as much as possible during the day. Then there will be a sea of ​​​​health, work will bring joy, and there will be no stress and fatigue from it. But this, of course, is aerobatics.

It's worth trying to learn it.

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

The general answer to this question is to change your lifestyle. If you have the opportunity to change a job that drains you emotionally, then you should change it. If you have relationships, friends, or relatives who squeeze strength and health out of you, then you should at least reconsider them. You should refuse to communicate with vampire people - you cannot help them - only "life" can help them. But they will beat your health in such a way that it will not seem a little.

Next, you should review your daily routine and make any necessary changes. If you continue the same way of life that you have been up to now, then it is useless to struggle with exhaustion and recovery. Yes, I understand not everything depends on you, but you can change a lot.

Recovery plan for one weekend.

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

• Go to bed earlier in the evening. Let yourself sleep in the morning.
• Drink water.
• Morning exercises or yoga - for stretching. Any harmonious yogic complex. Perform with parasympathetic on.
• You can have breakfast. Walk 2 hours in the fresh air.
• Walking can be combined with a run - Jogging / skiing / or swimming - 1 hour (minimum) at the slowest pace, at a low heart rate.
• Take a nap at lunchtime. No TV, movies, internet, smartphone. It is better to communicate with children, friends, parents.
• Relaxation meditation - 15-30 minutes.
• Go to bed early at 21-22 hours. Have sex before bed! (Why not?)
• Repeat the next day.

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

Light and harmonious morning complex for stretching.

For 10 years I have been doing the simplest harmonious yoga complex Suryanamaskar of 33 movements. (Not to be confused with Suryanamaskar of 12 movements).

You need to do it at least 3 times a day. Each approach takes about 5-7 minutes and 1-2 minutes break between them. In my trainings, I tell in detail how to breathe correctly during the complex. How

The benefits of this complex can be described for hours. Deeply cleanses the body from the inside, gives energy, improves immunity, eliminates back pain, eliminates cellulite in 2-3 days, cures a lot of diseases. I talk more in my trainings. Or take a look at my website. I'll put my hands out.

Relaxation meditations.

1. The simplest and most relaxing is the rotation of the microcosmic orbit - from 15-20 minutes.
2. The next one is quite similar - yoga nidra, when you “roll” energy balls through the body in turn with different sensations of heat, tingling, cold. And different colored balloons.
3. Deconcentration of attention - has more than 5 varieties.
4. Well, the most effective meditation is memory, during it you remember your day in reverse order and let go of all daytime tensions.

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

This should be enough for you to recuperate over the weekend. Next, you need to lead an energy-efficient lifestyle and let go of the causes of emotional fatigue, as described in the following paragraphs.

Remember that the best and fastest way to relax is don't get tired i.e. lead an energy-efficient lifestyle with elements of recuperation every day. Tired less, and have a good rest every day, otherwise there will be an accumulation of fatigue.

14. Prevention of emotional stress and professional burnout.

Health needs to be monitored every day, and not when "a rooster pecked in the ass." And they also say: “It’s too late for Gogi to drink Borjomi if there are no more kidneys.” It's better not to bring it up.

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

• Morning yoga - every working day. You can take a break on weekends.
• Drink enough water in the morning, before meals and every hour at work.
• Work in blocks - remember to stand up and stretch every hour.
• Be outdoors every day for at least 1-2 hours.
• At least 1 hour of physical activity 3 times a week. Ideally 2-3 times a week for 2 hours.
• After dinner, when you feel sleepy, meditate for 15-30 minutes. Or, you can even take a nap.
• Meditate before going to bed and during the day to restore strength for 15-30 minutes.
• Let go of emotional clamps and stuff… (in the next paragraph.)

About morning yoga

Many will say that they get up early, do not get enough sleep and go to work, so they cannot do yoga in the morning. I would say that this is self-deception and excuses. Get up half an hour earlier and do yoga every morning. It doesn't matter how early you have to get up. Go to bed half an hour earlier for this.

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

30 minutes of yoga in the morning is equivalent to 1-2 hours of sleep, plus the elimination of back pain, support of the immune system and the whole body in order, which leads to the elimination of 95-99% of diseases.

Is it possible to do without running?

Only a short-term replacement like skiing, skating, rollerblading, swimming and nothing more. But still, alas, you can’t do without running completely. I looked for a replacement for a long time, but found nothing. For a sedentary lifestyle, physical activity needs to go through the legs, and be for the heart. It is the legs that we have the weakest element in the body, and not the breath. When you start running, you will feel that the legs are the weakest, and breathing quickly gets used.

You need to run ONLY at a low pulse - a meditative run with parasympathetics turned on. Run slowly, but run. Starting to run correctly, you will quickly begin to get incredible pleasure from it.

15. Constant stress is the cause of emotional exhaustion.

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

Let go of stress - you need to learn, additionally. It would be great if we were taught this from childhood, but alas, as it is. Few people really understand why and how stress arises, where and how it is deposited, why it arises, how to let go of stress. In our time, this knowledge is vital already.

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

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

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

• Write down in your diary every similar situation that you can remember.
• Start with the simplest and start letting go. Learning to let go is not easy. Then move on to more complex ones.
• You can't confuse the moment of letting go with anything. It needs to be felt. It feels like a very deep release, relief, as if some kind of weight has been removed from the shoulders.
• Letting go of resentment, expectations, etc. is a skill that needs to be developed.
• At first, it may take you several hours or even days to let go of 1 difficult situation, but then it will take 1 second. It took me 3 days for the first offense, but I immediately undertook to let go of the big one - do not make my mistake.
• In the evening before going to bed - mentally remember the day in reverse order and let go of all emotional situations. You will see that there are more of them than you had time to notice before. But they are small.
• As soon as all the situations from the list are over, write the next set of similar situations. Repeat the practice until you release EVERYTHING.
• Set aside 0.5–1 hour per day for this practice.

You need to let go of such situations, and not others. You let go of resentment for yourself, not for someone else. You will be surprised how much health and strength your grievances eat up. And how much better will you feel. I guarantee you that you will have less gray hair, wrinkles and other signs of aging if you do this exercise regularly.

After releasing emotional tensions - you will sleep like a baby! If released correctly. I will cover this in more detail in a separate article. And in my trainings I teach this and give a step-by-step plan.

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

What has accumulated over the years cannot be released by practices at the level of consciousness. Meditation practices of various kinds are needed. And also “not to get caught during the day”, that is, not to get tired, not to strain during the day - it is impossible without meditation. And also in order not to get tired during the day - you need to let go of stress, which is deep in the subconscious.

There are at least 3 "reactors" of "bioatomic" energy in your body that could feed you indefinitely, if turned on correctly. One of them you already know is the parasympathetic system.

There are 5 meditations, and 3 of them have up to 5 different ways to perform to release different fatigue, burnout, stress in different situations. To restore mental strength.

Meditation is an eternal or endless source of strength and health.

Because it brings back the powers from your past. It was there that your strength was “lost”, starting right from childhood. This meditation will also teach you how to relax during the day.

Another meditation temporarily turns off the armor of tension, which gives a powerful restorative effect to the entire body and releases fatigue.

I cannot teach you all the intricacies of meditation through an article. I also cannot describe to you in detail all the plans for letting go of various fatigue, stress, burnout. I will write a separate article about letting go of stress, but this will also not be enough to let go of the deep stress accumulated since childhood. Everything is too individual.

Such situations require individual adjustment and direction, which can only be given in training. That is why I have compiled a detailed training to quickly eliminate fatigue, stress, burnout, exhaustion - for different stages of neglect.

There are 2 participation packages - and the simplest one - costs a penny and is affordable for everyone. However, the most expensive one is also available to everyone, with a strong desire.

How to quickly increase the amount of strength at times and return the joy of life.

After completing this training, you will increase the strength and productivity of work at times, and with it, increase your income.

I am sure that even on medicines you will save many times more than the most expensive training package.

Save your time and money. Choose the right package and let's go through it all together. If in doubt about which training package to choose, choose the simplest one. And then, if you like it, pay extra, and take the next one.

PS
If you have not read the Shaman's Laughter trilogy by Vladimir Serkin, be sure to read it. I donated 20 of these books and, on my recommendation, another 300 people bought or downloaded them on the Internet. Each time I heard only positive feedback and thanks in return for this book.

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

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

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

What is burnout syndrome?

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

Physicians often suffer from SES

Due to a strong overstrain, a person gradually simply loses interest in everything. SEB leads to a decrease in productivity and energy, because of this there is a feeling of helplessness, resentment and hopelessness. It seems to the victim that he does not have enough strength for anything, and he is doomed to meaningless and boring work.

One of the most effective ways to prevent SEB is to leave work problems at work. Walking out the door, you can even symbolically wipe your feet so as not to drag a load of problems home with you.

Of course, such symptoms are not uncommon with banal fatigue or a bad mood. If our work is not appreciated or we have to be heavily overloaded, we can feel the same way. Therefore, SEB should not be confused with depression or fatigue.

How to recognize SEV?

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

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

Educators often burn out

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

Development of burnout

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

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

Constant fatigue is one of the main signs of burnout.

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

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

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

Reasons for the development of CMEA (Video)

Many modern psychologists believe that emotional burnout is a protective mechanism in the face of strong psychotraumatic influences. In such a situation, the body simply “turns off”, saving itself. SEV allows you to minimize energy costs and save some body systems from unnecessary work: for example, nervous, endocrine, cardiovascular. But over time, such a “saving mode” becomes too economical and does not allow a person to work normally and communicate with others.

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

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

The second reason is the lack of a tangible result.. Most often this happens with teachers. They can go all out, but they won't change anything, kids will still come or not come to school, get bad or good grades, skip classes and hack. A similar situation can occur with people in other professions if their success is not appreciated and encouraged. This leads to the depreciation of labor, and later to the loss of interest in it.

SEV greatly reduces the quality of work

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

In most cases, SEB is the result of improper organization of labor, managerial errors and unpreparedness of personnel for their duties.

How to prevent burnout?

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

What to do?

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

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

How to recover on your own

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

Sometimes you have to go out of your way to recover

There are three steps to treating the effects of burnout:

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

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

The state when there is no strength, no feelings, no joy in life is the scourge of our time. Fortunately, this can be dealt with - says the famous Austrian psychotherapist, the founder of modern existential analysis Alfried Lenglet.

Emotional burnout is a symptom of our times. This is a state of exhaustion, which leads to paralysis of our strength, feelings and is accompanied by a loss of joy in relation to life. In our time, cases of burnout syndrome are becoming more frequent. This applies not only to social professions, for which the burnout syndrome was typical earlier, but also to other professions, as well as to a person’s personal life. The spread of the burnout syndrome is facilitated by our era - the time of achievements, consumption, new materialism, entertainment and enjoyment of life. This is the time when we exploit ourselves and allow ourselves to be exploited.

Easy burnout

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

In fact, both the body and the psyche are arranged in such a way that great tension is possible - after all, people sometimes have to work hard, achieve some big goals. For example, to get your family out of some kind of trouble. The problem is different: if the challenge does not end, that is, if people really cannot rest, they are constantly in a state of tension, if they constantly feel that some demands are made on them, they are always preoccupied with something, they experience fear. , constantly vigilant about something, expecting something, this leads to an overstrain of the nervous system, a person tenses muscles, and pain occurs. Some people start grinding their teeth in their sleep - this can be one of the symptoms of overexertion.

Chronic burnout

If tension becomes chronic, then burnout reaches the level of disorder.
In 1974, New York psychiatrist Freudenberger first published an article about volunteers who worked in the social field on behalf of the local church. In this article, he described their situation. These people had symptoms similar to depression. In their anamnesis, he always found the same thing: at first, these people were absolutely delighted with their activities. Then this enthusiasm gradually began to decrease. And eventually they burned out to the state of "a handful of ashes." All of them had similar symptoms: emotional exhaustion, constant fatigue. The mere thought of having to go to work tomorrow made them feel tired. They had various bodily complaints, they were often sick. It was one of the symptom groups.

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

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

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

Through this study, Freudenberger found that burnout symptoms do not correlate with the number of hours worked. Yes, the more someone works, the more his emotional strength suffers from this. Emotional exhaustion increases in proportion to the number of working hours, but the other two groups of symptoms - productivity and dehumanization, dehumanization of relationships - are hardly affected. The person continues to be productive for a while. This indicates that burnout has its own dynamics. It's more than just exhaustion. On this we will stop.

Burnout stages

Freudenberger created a scale consisting of 12 burnout levels. The first step still looks very harmless:

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

He was a very successful businessman. His employees knew nothing about this - he managed to hide his condition from them. And for a very long time he hid it from his wife. In the eleventh stage, his wife noticed this. He still continued to deny his problem. And only when he could no longer live, already under pressure from outside, was he ready to do something. This is how far the burnout syndrome can go. Of course, this is an extreme example.

From enthusiasm to disgust

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

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

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

At the third stagethe first defensive reactions usually begin to act. What does a person do if the demands are constantly excessive? He leaves the relationship, dehumanization occurs. This is a counter reaction as a defense so that the exhaustion does not get worse. Intuitively, a person feels that he needs peace, and to a lesser extent maintains social relationships. Those relationships that must be lived, because they cannot be dispensed with, are aggravated by rejection, repulsion.
That is, in principle, this is the correct 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 demands that are made to him. But this is exactly what he fails to do - to get away from requests and claims.

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

Causes of burnout

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



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

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

Meaning cannot be bought

We confine ourselves to considering a group of psychological causes. In existential analysis, we empirically established that the cause of emotional burnout is an existential vacuum. Emotional burnout can be understood as a special form of existential vacuum. Viktor Frankl described the existential vacuum as suffering from a sense of emptiness and meaninglessness.

A study conducted in Austria, during which 271 doctors were tested, showed the following results. They found that those doctors who led meaningful lives and did not suffer from an existential vacuum experienced almost no burnout, even if they worked for many hours. The same doctors who showed relatively high levels of existential vacuum in their work showed high rates of burnout even if they worked fewer hours.

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

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

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

Summarizing, we can say the following: burnout is the final state that occurs as a result of the continued creation of something without experiencing in the aspect of fulfillment. That is, if what I am doing makes sense, if I feel that what I am doing is good, interesting and important, if I am happy about it and want to do it, then there is no burnout. But these feelings should not be confused with enthusiasm. Enthusiasm is not necessarily related to performance - it is more hidden from others, more modest thing.

What do I give myself to

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

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

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

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

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

The value of life

This deficit can be not only a subjectively felt need, but also an attitude towards 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 attitudes can be from parents, or a person develops them in himself. For example: I want to achieve something. Or: I want to have three children. Become a psychologist, doctor or politician. Thus, a person outlines for himself the goals that he wants to follow.

This is completely normal. Who among us doesn't have goals in life? But if goals become the content of life, if they become too great values, then they lead to rigid, rigid behavior. Then we put all our efforts to achieve our goal. And everything we do becomes a means to an end. And this does not carry its own value, but is only a useful value.

"It's good that I'll play the violin!" It is the living of one's own value. But if I want to be the first violin in a concert, then when I play a piece, I will constantly compare myself with others. I know that I still need to practice, play and play in order to achieve the goal. That is, I have a goal orientation at the expense of a value orientation. Thus, there is a lack of internal relation. I do something, but there is no inner life in what I do. And then my life loses its vital value. I myself destroy the inner contents in order to achieve goals.

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

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

It also happens when we do too much just for the sake of it. For example, I cook dinner, only to have it ready as soon as possible. And then I'm glad when it's already behind, done. But if we rejoice in the fact that something has already passed, this is an indicator that we have not seen value in what we are doing. And if it has no value, then I cannot say that I like doing it, that it is important to me.

If we have too many of these elements in our lives, then we are essentially glad that life is passing us by. Thus we like death, annihilation. If I'm just doing something, it's not life, it's functioning. And we should not, we do not have the right to function too much - we must ensure that in everything we do, we live, feel life. So that she doesn't pass us by.
Burnout is such a mental account that we are given for a long alienated relationship with life. This is the life that is not truly mine.

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

Burnout Prevention

How can you work with burnout syndrome and how can you prevent it? Much is solved by itself if a person understands what the burnout syndrome is connected with. If you understand this about yourself or about your friends, then you can begin to solve this problem, talk to yourself or your friends about it. Should I continue to live this way?

I felt the same way two years ago. I intended to write a book during the summer. With all the papers, I went to my dacha. He came, looked around, went for a walk, talked with the neighbors. The next day I did the same: I called my friends, we met. On the third day again. I thought that, generally speaking, I should already start. But I didn't feel any particular desire. I tried to remind what was needed, what the publishing house was waiting for - this was already pressure.

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

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

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

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

But the problem is that many people who have burnout syndrome cannot resolve this for themselves. Or a person goes on sick leave, but continues to make excessive demands on himself - in this way he cannot get out of stress. People suffer from remorse. And in a state of illness, burnout increases.
Medications may help in the short term, but they are not the solution to the problem. Physical health is the foundation. But you also need to work on your own needs, on an internal deficit of something, on attitudes and expectations in relation to life. You need to think about how to reduce the pressure of society, how you can protect yourself. Sometimes even think about changing jobs. In the most severe case that I have seen in my practice, a person needed 4-5 months off work. And after going to work - a new style of work, otherwise after a couple of months people burn out again. Of course, if a person works for wear and tear for 30 years, then it is difficult for him to readjust, but it is necessary.

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

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

Everyone has periods of fatigue, apathy, emotional exhaustion. A person becomes distracted, begins to value his personal space more, and people in the subway are more and more annoying. Sometimes there is no strength at all to get out from under the covers, and the motivation disappears even before you open your eyes in the morning. This is not yet a reason for panic, but an occasion to think about why this happened. Burnout syndrome can lead to severe depression. How to recognize and prevent burnout, explained clinical psychologist, director of the Center for Systemic Family Psychotherapy Inna Khamitova and life coach Timur Yadgarov. Their opinions sometimes contradict each other, you can choose a point of view that is closer to you.

What is emotional burnout

THEIR.: The syndrome of emotional burnout manifests itself in three areas: intellectual - it is difficult to master new knowledge, problems with memory arise; physical - general fatigue, lethargy; emotional - a decrease in mood, when a person is no longer happy with anything. The source of this, as a rule, is the following: you put much more into work than you receive in return. And here we are talking about physical, and intellectual, and emotional resources.

T.Ya.: Our life is not focused on positive emotions, but rather on momentary goals, on what society requires. Because of this, we lose something very important that fills our life with meaning. The idea of ​​balancing personal life and work is very complex, and it is difficult to find a person who combines them with ease. After all, the concentration of efforts requires full dedication, and the result is achieved either in one or in the other. If you strive to achieve high results and overcome the great resistance of the environment, tension naturally occurs, and here everything depends on how much a person is able to withstand this tension. Lack of freedom is also a common cause of burnout: dependence on bosses, organizations, other people, the feeling that a person cannot be responsible for himself.

Who is at risk

THEIR.: As a rule, burnout syndrome affects people of intellectual and creative professions, and of any age. The first in the risk group are workaholics: those who actually live their work. Extremely sensitive, empathic, mentally subtle people also get there. The main condition is the return on work (both emotional and material): the smaller it is, the more likely it is to burn out. In addition to the lack of results from work, routine, monotonous activities, petty nitpicking and tyranny on the part of superiors, conflicts in the team, and lack of encouragement contribute to the burnout syndrome. That is, everything that complicates the situation at work, and the work process itself.

T.Ya.: First of all, emotionally irresponsible, passive and lack of initiative people are subject to burnout. This is also facilitated by a violation of the so-called emotional integrity: when people think and feel one thing, but say and do another. I would say that emotional burnout is a responsibility: you, as the owner of your body, must understand that you have emotions in your household that can be depleted and burned out. If a person has joy in life, love, recognition, respect, a sense of achievement, connection with other good people, the likelihood of burning out is much less. Every morning, waking up, we can run either driven by fears or driven by a dream. Question: Do you have a dream and do you follow it every day. A person who follows a dream, and not fears, will burn out less.

How to deal with emotional burnout

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People of creative and technical specialties are interested in the topic of emotional burnout. Is it possible to protect yourself in the modern world, where there are strict management rules and a constant race for the realization of a dream? Is it possible to find means of prevention and protect yourself from the state when work ceases to bring real pleasure, and everyday duties seem meaningless and insipid?

Signs of emotional burnout

Back in 1974, social psychologists came to grips with the study of the emotional component of people in "helping" professions. These include missionaries, philanthropists, psychologists, rescuers. It was then, paying close attention to what happens to professionals in noble deeds, that scientists found three signs that indicate that emotional burnout is “in full swing.” These three signs apply to all people without exception: it does not matter whether you are writing an essay or proving a theorem.

Fatigue

Fatigue is different. In one case, it can be pleasant: when you want to take a breath, relax, go on vacation. Such fatigue is accompanied by a victorious feeling that you have done a great job and coped with all the obstacles with a bang.

The second type of fatigue is accompanied by a feeling that you have been “de-energized”: lack of strength and desire, lethargy, depression. The symptoms of emotional burnout include this type of fatigue, which is exacerbated at the moments of approaching work. A call from the office, an extra letter in the mail, the end of the weekend - all this negatively affects the general condition and revives the feeling of fatigue again.

Discontent and irritation

Dissatisfaction in the case of burnout is directly related to any facets of their own work. People with emotional burnout are annoyed by clients, responsibilities, getting up early, processing - in a word, any stress associated with their type of activity.

Guilt

At some point, an employee with emotional burnout becomes devastated and ceases to cope with their duties. He feels that he is not doing his job, does not enjoy work. As a result, a feeling of guilt and dissatisfaction with oneself is formed, which blocks the desire to look for a new job: there is simply no strength left for this.

How to deal with emotional burnout?

If you want to protect yourself or reverse the situation that has already developed at your work, listen to the recommendations of professionals. You can deal with emotional burnout in the following way.

Find a job where your efforts get noticed

Getting feedback is the most important human need. If you work in a company where the results of your work are treated exclusively formally, after a while you will feel useless, accompanied by a feeling of emptiness. All people want to be liked, feedback is important to them. Even if it's criticism. The only caveat is that criticism should be objective, constructive and inspiring.

If you have already taken a job where you are not being noticed, ask for feedback, ask how you can improve your results. Silence in response? Then there are two options: change jobs or find an additional area where you will receive constructive feedback and real feedback.

Avoid working with maximum control or connivance

Both strict control and complete disregard for what is happening are two serious leadership mistakes that will lead to emotional burnout. In the first case, you will be a chronically dissatisfied person: it is difficult to work in a situation where you are constantly pointed out and not taken into account with your needs. In the second case, you will start to get bored. This boredom will be caused by a lack of attention to your professionalism.

Make your skill unique

In order not to get tired of yourself and work, learn to do what is not given to others. If you are a doctor, psychologist, marketer, designer, writer, it is not difficult to measure your professionalism. It is determined by the position, the stock of skills, regalia, awards, bonuses, earnings, the number of your clients, your personal inventions in your field (even small ones). In this situation, it is important not to stop: you can always improve what you know: take refresher courses, find new information, do something original.

If you have not decided on a vocation and work in a boring administrative position that does not imply unique knowledge, do not despair: do your job better than others, and you will see the result. Even if you work as an administrator in a sports club, you can treat the job in different ways. In the first case, silently give out the key to the personal dressing room box and check the subscription, and in the second, communicate, wish a successful workout, conduct customer surveys, and offer additional services. It is with this approach to work that a career and the treatment of emotional burnout begin.

Replenish the supply of "childish" emotions

You need to be able to take care of the state of your soul. Emotional burnout occurs if you have zeroed the supply of internal warmth. This reserve is made up of children's emotions: immediate surprise, joy, delight, expectation of something good. How long have you felt these emotions? How long have you been in love with the project you are working on? Remember the impressions of the last week, last month or six months that you had at work. It is not the status of the company and not the salary that matters here. What is important here is what you really like in the process of work. Are you fascinated by the topic or material you are working with? This is the antidote to combustion. Do you have it? Can you fall in love with what you do?

Listen for "like" and "dislike" signals

These signals are silent. The 21st century is the century of exploits and workaholics. In the pursuit of success, we can become cold to our inner voice. We feel discomfort and ignore it, suppress our disagreements, put up with incorrect attitudes. Don't start the situation. Strive to correct the situation immediately. Fill your professional and personal life with warm moments while remaining efficient and hardworking.