Psychologists distinguish three types of burnout: from overload, from disregard for one's own personality and feelings of inferiority, from a lack of self-development. Each of them has its own symptoms. Researchers believe that a therapy that combines mindfulness and a hands-on approach can be effective for all three types.
Instructions
Step 1
Introspection
Burnout is usually driven by subjective experiences, including irrational assumptions and self-images. Psychologists propose to prevent introspection of one's own attitudes and behavior: inner beliefs such as “I should be perfect (strong, fast)” or “I am loved only if I don’t make mistakes” should be monitored in order to replace them with more positive ones.
The salutogenesis approach describes what constitutes the main factors of resistance to stress:
- the events that life presents to us were understandable and predictable;
- possession of personal resources to cope with them;
- it's all worth it because life is perceived as meaningful.
Step 2
Meditation
Research confirms that meditation can help you manage stress effectively and counteract burnout. Magnetic resonance imaging (MRI) studies have shown that stress-induced mass wasting of nerve cells is markedly reduced in certain areas of the brain, while cells in the hippocampus and right cerebral cortex, which regulate arousal and emotional judgment, increase. Thus, reducing the stress of meditation reduces the symptoms of burnout.
Step 3
Sleep
It has long been noticed that constant brain fatigue is behind burnout. If there is an opportunity to take a nap during the day, it is worth taking advantage of it. The best time is from 1 pm to 2 pm. During sleep, neural connections are strengthened and renewed, which help the brain to recover.
Step 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 intelligence was less pronounced had a 50 percent higher risk of burnout than their colleagues with higher intelligence.
Step 5
Traffic
Even moderate sports activity can significantly reduce the level of internal stress. A half-hour daily workout has a very high rate of effectiveness in combating burnout.
Step 6
Time management
Using the so-called ALPEN method, you can plan your day so that work does not lead to stressful situations that contribute to burnout due to lack of time.
A - plan and write down all the tasks for the day
L - estimate how long it will take you to complete the job
P - reserve time for contingencies
E - prioritize
N - take final control
Step 7
Flow
Being absorbed in work with your whole body and soul, you can even forget about time - some people encounter this phenomenon at work, others - in sports, or doing their favorite hobby. Everyone who gets into this flow state stabilizes personal motivation and avoids exhaustion.
