Burnout has become a serious problem of our time. Millions of people think with horror about Sunday evening, and on the way to work on Monday morning they feel unwell. And when they imagine how long to endure until Friday, it becomes even worse for them. All this is characteristic of burnout — a state of emotional, physical and mental exhaustion.

You have no strength for anything, a feeling of helplessness, hopelessness, irritation grows. And in the end, it begins to seem that there are no internal resources at all anymore. Naturally, there is no question of any productivity in such a state.

If you have a mentally or emotionally stressful job and you don't consciously approach your decisions and habits, burnout is practically guaranteed to you.

According to the definition of Burn-out an «occupational phenomenon»: International Classification of Diseases / WHO WHO, "burnout is a syndrome recognized as the result of chronic stress in the workplace that has not been successfully overcome." It spreads to other aspects of life and manifests itself as follows:

You feel exhausted, you have no strength for anything. Sleep problems may occur, as well as flu-like symptoms.
It is difficult for you to concentrate. It seems that the brain shuts down and plunges into a fog that can last up to several hours.
You are annoyed and dissatisfied. And you criticize yourself too often.
You are tired of too bright light and an abundance of noise. Supermarkets and similar places are starting to put pressure on you.
You are no longer happy with what you used to love. And there's nothing you can do about it.

Determine the cause

Psychologists distinguish J. Montero-Marin, J. Prado-Abril, et al. Coping with stress and types of burnout: Explanatory power of different coping strategies / PLoS ONE three subtypes of burnout: caused by overload, lack of development and indifference. Each of them needs its own approach.

Overload. This subtype is common among those who fanatically work to the end, despite fatigue. Most often, these people try to cope with burnout by letting off steam and complaining about the bosses or the organization of work. However, this does not help, but only increases stress.
Lack of development. Occurs in people who do not have the opportunity to reach their potential at work. To cope with stress, they distance themselves from work, and this causes despondency and a cynical attitude to tasks.
Indifference. This type of burnout occurs when a person gives up in response to constant stress or lack of reward. He feels that he is not in control of the situation, and begins to feel indifference. As a result, he lacks motivation to overcome obstacles on the way to the goal, even if he wants to achieve it.

Any burnout is like a leaky pipe that drips for months or even years. However, at some point it will burst and the water will flood everything around. Therefore, it is important to notice the symptoms in time and choose the right "treatment".

Learn more 😔

Why overwork and emotional burnout have become a part of our lives

Protect yourself from stress

If you feel overwhelmed at work, put taking care of yourself in the first place. Remember that the brain needs to rest in order to effectively do what you require of it.

Restore physical and emotional strength. To do this, get some sleep, eat well, move more and communicate with people. Try to meditate and keep diary entries, spend more time in nature. Just remember that rest and relaxation ease the condition, but do not eliminate the problem. If you have a huge amount of work every day, they will not save you.
Try to reduce the number of responsibilities. Talk about excessive workload with your superiors. Automate or delegate some of the tasks. Track down exactly what you are spending time on, after which you are completely exhausted. Then think about how to engage less in such tasks or communicate with people who cause stress and bad mood.
Change the approach to doing the work. Stop convincing yourself that you can do everything if you stay late or put in more effort. As soon as you feel too tired, switch to something else to recharge.

If burnout is caused by the fact that you lack opportunities for development, find something that will help you open up .

Talk to the supervisor. Perhaps you need creative tasks, more responsibility, or a position in another department.
If there are no such chances at your job, find some kind of hobby. And start doing it in your free time. Think about what you would like. Maybe play a musical instrument, draw, write or engage in some unusual sport. Let it be something that fills you with joy and your life with meaning.
Don't neglect your hobbies. When you find something that energizes, make it a permanent part of life. If burnout is caused by cooling down to work, this is especially important. In this state, there is usually nothing to care about, and a hobby or a project will just help to return the fuse. This will change the attitude to work.

If you are burned out due to indifference and lack of control, start the recovery with small steps.

Complete simple tasks. Having coped with them, you will again feel a surge of motivation.
Make a list of things to stop doing. Focus on the main tasks that will move you towards the goal.
Don't make too many commitments. Set your own boundaries and say "no" more often. All this will give you back a sense of control.