Psychologists distinguish three types of burnout: from overload, from neglect to self and a sense of inferiority, from a lack of self-development. Each of them has its own symptoms. Researchers believe that therapy, combining awareness and a practical approach, can be effective for all three types.
Instruction manual
one
Introspection
Burnout is usually followed by subjective experience, including irrational assumptions and self-image. Psychologists suggest preventing self-analysis of one’s own views and behavior: internal beliefs such as “I have to be perfect (strong, fast)” or “I only love me if I make no mistakes” should be monitored to replace them with more positive ones.
The salutogenesis approach describes what the main factors of stress resistance are made up of:
- the events that life presents to us were understandable and predictable;
- possession of personal resources to cope with them;
- all this is worth it because life is perceived as meaningful.
2
Meditation
Research confirms that meditation helps you deal effectively with stress and counteract burnout. Magnetic resonance imaging (MRI) studies have shown that stress-induced mass depletion of nerve cells decreases markedly in certain parts of the brain, while cells in the hypocampus and cortex of the right hemisphere of the brain that regulate arousal and emotional assessment of the situation increase. Thus, reducing stress as a result of meditation reduces burnout symptoms.
3
Sleep
It has long been noticed that burnout is caused by constant brain fatigue. If you can snooze during the day, you should take advantage of this. The best time is from 13 to 14 hours of the day. In a dream, neural connections are strengthened and updated, which help the brain recover.
4
Jogging for the brain
Reading good books and solving logic problems can also help prevent burnout. Researchers at the University of Dortmund found that employees whose mental abilities were less pronounced had a 50 percent higher risk of burnout than their colleagues with higher mental potential.
5
Traffic
Even moderate athletic activity can significantly reduce internal stress. A half-hour daily workout has a very high rate of effectiveness in combating burnout.
6
Time management
Using the so-called ALPEN method, you can plan the day so that the work does not lead to stressful situations that contribute to burnout due to lack of time.
A - plan and write down all tasks for the day
L - evaluate how much time you will need to complete the work
P - reserve time for unforeseen circumstances
E - prioritize
N - perform the final control
7
Flow
Being absorbed in work with your whole body and soul, you can even forget about time - some people are faced with this phenomenon in work, others in sports, or pursuing a favorite hobby. Everyone who falls into this state of flow stabilizes personal motivation and avoids exhaustion.