5 symptoms of emotional burnout
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Burnout is a state of complete reduction in productivity and exhaustion on a physical and emotional level. If a person is under long-term stress or in a situation where no sense is felt and negativity accumulates internally, the process of burnout occurs. In total, 130 signs of this condition are distinguished, they are divided into 5 categories or conventionally “symptoms”: Intellectual sphere. A person’s interest decreases, he does not want to be creative and invent something new. The approach to everything is formal – I do what is required, but not a drop more. There is indifference to the result and you don’t want to get stars from the sky. And any innovations are alarming and perceived negatively. Physical sphere. Burnout is exhaustion on a physical level. A person just wakes up in the morning and already feels tired. There may be muscle spasms, local pains, more often in the back, neck, legs, headaches appear and, as a result, frequent illnesses. Emotional sphere. A person develops irritability, sudden mood swings, passivity, apathy, indifference or, on the contrary, conflict. Behavioral field. A person with burnout can fall into workaholism, that is, do something, not stop. On the contrary, it may not want anything and be passive and uninitiative. Social sphere. There is fatigue from communication, you want to distance yourself from people, cancel meetings and let everyone be alone. Causes of burnout Prolonged exhaustion under the influence of stress Internal accumulation of negative emotions without the opportunity to express them ecologically Lack of control, recognition, reward for one’s work, no feedback and too high expectations for work Work is monotonous and monotonous Psychological pressure, competition, backstage discussions, unclear work tasks and areas of responsibility, toxicity in the team, etc. Personal values do not coincide with work values and there is a high workload War, uncertainty about what will happen tomorrow, lack of security, constant stress and lack of quality sleep and rest No close supportive relationships Overworked, no help or not being able to ask for help Not everyone is prone to burnout, there are certain human traits that make people more vulnerable to emotional burnout: Perfectionism and unrealistic goals. Tendency to negativism and catastrophizing. It seems that everything will be bad. Neuroses. Burnout does not happen suddenly, there are stages that a person goes through, which were identified by the German psychologist Mathias Burisch: Warning. At this stage, a person is overly active, focuses on one thing, for example, work, and all other important needs or areas are put aside, such as sports, meeting friends, or trivial self-care. There is no understanding that it is necessary to observe some kind of balance, so a lot of work leads to a feeling of fatigue and as a result – sleep disturbance. Lowering the level of own participation. At this stage, fatigue is ignored, a state of mental exhaustion occurs, and the positive perception of colleagues is lost. Anxiety increases and you want to control everything. Emotional reactions. Apathetic-depressive states may appear, self-esteem decreases, there are many irrational fears, and frequent mood swings occur. There can also be excessive aggressiveness, irritation and, on the contrary, apathy. These states can alternate. Dissociation appears – a type of psychological protection, when a person perceives reality as something that is not happening to him, but to someone else. Destructive behavior. Concentration of attention decreases, it is difficult to perform tasks and motivation decreases. Tasks are performed clearly according to the instructions without creative expression, because at this stage indifference appears. Somatoform psychosomatic disorders. At this stage, migraines and headaches appear, and the quality of life suffers in general. Disappointment, negative attitudes and despair. All meaning is lost and there are suicidal risks. There is a sense of helplessness and meaninglessness of life. There is emotional despair and the question in my head is why all this to me. What to do if emotional burnout has occurred Review your lifestyle. It is a mistake to think that you just need to take a break for a couple of days and everything will be fine. It doesn’t work like that for a person who has emotional burnout. She takes a vacation and then returns to her usual environment and it all starts again. That is why it is important to completely rethink your lifestyle. Change it radically, where tension will alternate with rest and there will be a balance. Physical activity. It is important to relieve the body, which is also under tension for some time. And any physical activity will help in this – dancing, swimming or just a walk. Not ignoring actual needs, feelings and emotions. Focus on yourself, try to figure out why you feel a certain way and what caused it. Checkup of the body. If you cannot recognize emotional burnout, an examination of the body will help you understand what is wrong with your health. Supporting other people. Find your support in communication and support of others. Hobby. Tension should alternate with relaxation. And hobbies will help in this. Realistic goals. Go to the goals gradually, then there will be no exhaustion and burnout. Healthy food. It is probably not necessary to explain that a balanced diet saturates the body with the necessary substances and a person feels better physically and emotionally. Ask yourself the question – why am I doing, for what. Understanding the goals is very important. Alla Rozhkova, psychologist, specially for UP.Zhyttia Publications in the “View” column are not editorial articles and reflect the author’s point of view exclusively.
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