How to get rid of burnout with simple exercises

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How to recognize burnout

In research E. Bresó, W. B. Schaufeli, M. Salanova. Can a self-efficacy-based intervention decrease burnout, increase engagement, and enhance performance? A quasi-experimental study / Higher Education burnout is defined as: cynicism + a sense of alienation + fatigue.

For example, you need to prepare a report for a conference. A cynical attitude can manifest itself in thoughts like "I won't be able to perform well." You will want to distance yourself from the problem and not look at your notes at all. As a result, preparing for the performance will tire you very much, although you will do little during the day.

There are also such symptoms:

• A temporary but significant decrease in persistence. For example, you were rehearsing a performance and made a slip somewhere or forgot to say the most important thing. It upset you so much that you gave up training for a few days.
• Winding yourself up. You start thinking, "What if I make the same stupid mistake at a conference? What if I steamrolled all public appearances? What if I always make mistakes in life and die mediocre?"

How to avoid burnout

To do this, you need to increase self—efficacy - faith in your actions and the ability to achieve success. When it falls, burnout sets in.

According to A. Bandura. Self-efficacy: Toward a unifying theory of behavioral change / Psychological Review researchers from Stanford University, the level of self-efficacy depends on four factors:

• Direct experience. Having successfully completed an important task, you become self-confident and inspired. This is the most reliable source of personal effectiveness.
• Indirect experience. When others succeed in the business in which you want to succeed, it is inspiring. Especially if these are people you look up to. Thoughts appear: "If others can, then I can."
• Conviction. Self-efficacy increases when an important person for you says that you will cope. For example, parents, spouse, mentor.
• Physiological and psychological state. Anxiety, stress and constant fatigue reduce self-confidence.

How to deal with burnout if it could not be prevented

Blogger Kunal Shandilla advises How To Conquer Burnout With Self-Efficacy Exercises / Kunal Shandilya / Medium exercises to improve self-efficacy.

1. Increase the pace gradually

If you burn out, you will not be able to immediately write a long article or create a new product. Start small. Small victories will gradually strengthen you. Use the resulting surge of confidence to succeed in big tasks. Over time, you will return to a normal level of efficiency.

2. Use visualization and auto-suggestion

Autosuggestion is based on a change of subconscious beliefs. To do this, you need to repeat positive attitudes over and over again. And they should have emotional reinforcement. For example, say to yourself several times every morning: "I have high self-efficacy. Sometimes I burn out, but then I recover and achieve success."

3. Become an example for others

You will inspire others with your example when you strengthen faith in your own strength. Remind yourself of this. Their emotional uplift and increased performance will inspire you in response. It will turn out to be a vicious circle, useful for everyone.

4. Learn to deal with anxiety

For many, anxiety is one of the main factors that reduce self—efficacy. To cope with it, follow this plan:

• Noticing your excitement, take a pause.
• Identify disturbing thoughts.
• Evaluate how reasonable they are.

Most often, the cause of anxiety is far-fetched fears. If you have more serious problems with anxiety, contact a specialist.

Conclusions

Regular repetition of these exercises will help to avoid burnout. But there are situations when you still risk burning out, for example, if you are very tired. Therefore, always give yourself a rest, it is good for your overall health.

As soon as you notice that self-efficacy is on the decline: cynical thoughts about work and alienation appear, immediately follow the course of these exercises.