How to recognize burnout and help yourself recover

Burnout syndrome is primarily a physical and emotional overwork. If you have recently become more irritable, indifferent to your work, it is very difficult for you to interact with people, then these are the first bells of emotional burnout. We will tell you how to recognize emotional burnout in yourself, and what you need to do to prevent it.

Burnout stages

Working enthusiasm. You take on new tasks with great pleasure, they add to you so much that you are ready to give up rest, snacks and household chores. This stage is accompanied by fatigue, obsession with work and poor sleep.

Apathy. You lose motivation, you complete every task through strength. Shirking work responsibilities, not participating in discussions. You start to think about the level of income, whether it matches your efforts. At this stage, personal desires and needs come first for you.

Chronic fatigue. You are constantly irritable, depressed and in a bad mood. One day is similar to the next, you have a lot of things to do, but you do not have time for anything. You enter into conflicts with others and your self-esteem drops.

A crisis. You find it difficult to cope with work tasks, so you perform them with errors or at a low level. Your concentration is getting worse, you are dissatisfied with yourself and your life in general. You are not interested in anything, you just want to relax and be alone.

Deterioration of health. There is a decrease in immunity, which is accompanied by frequent illnesses and constant stress. Frequent headaches, indigestion, restless sleep, return to bad habits. Life loses its meaning, there is a feeling of helplessness and fear.

Burnout reasons

  • Intensive work schedule;
  • Work requiring high concentration;
  • Monotonous and sedentary work;
  • Lack of adequate remuneration;
  • Striving for the ideal;
  • Processing;
  • No interruptions in work.

How can you prevent burnout syndrome?

Adjust your workflow

  • Make a schedule for your work day;
  • Remember to take short breaks from work;
  • Try to delegate responsibilities if too much has fallen on you;
  • Set realistic goals for yourself;
  • Try not to stay late at work.

Remember social media

  • Ask for help from colleagues if necessary;
  • Make friends at work;
  • Get the support of family and friends.

Take care of your lifestyle

  • Reduce your stress levels with hobbies, sports, meditation techniques, and more.
  • Remember that work is not the most important thing in your life. Pay attention to your family, friends, hobbies.

Take care of your health

  • Get enough sleep every day;
  • Take time to exercise;
  • Eat right;
  • Change the environment (go out of town, go to some sections or clubs of interest, make a rearrangement at home or at work).

Protect your personal boundaries

  • Feel free to refuse people when you do not want to fulfill their requests;
  • Don t let your boss sit on your neck;
  • Carry out only your duties, and if you are hung extra, demand additional payment for them;
  • Stay away from people you dislike.

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