Emotional Burnout: Diagnosis and Prevention
- Mar 26, 2018
The state, when there are no forces and it seems that nothing pleases, today almost every modern person is familiar with. But do not get depressed, as psychologists know how to deal with this syndrome.
The concept of emotional burnout syndrome
- The concept of emotional burnout syndrome
- The causes of emotional burnout
- Diagnosis of emotional burnout
- Physical symptoms of emotional burnout
- Psychological signs of emotional burnout
- Social aspects of emotional burnout syndrome
- Levels of emotional burnout
- The first stage of emotional burnout
- The second stage of emotional burnout
- The third stage of emotional burnout
- Emotional professionalBurnout
- Prevention of emotional burnout
- Video about the emotional burning out of a person
The scale of such an emotional problem of modern society today is quite widespread among the adult population. And it's not surprising, because the typical signs of burnout can be found in man
If you notice that your activity at work and in public life has significantly decreased, you should understand the reasons for this state. The way out of this situation depends on the level of stresses that overwhelm you and their number. You should also pay attention to the prevention of burnout and those who feel the positive sentiment and continues to live with enviable activity, so as not to lose the joy in life.
The concept of emotional burnout syndrome
The very definition of psychological "burnout"( English burnout) was introduced by the American psychotherapist G. Freidenberg quite recently( 1974).Such a syndrome in psychology is usually accepted as the manifestation of prolonged depression and stress caused by overexertion or as a period of professional crisis. Any negative emotions should be given expression and discharge, and if this does not happen, then the personal emotions and the energy of the human being depleted.
Later, University of California psychology professors developed a scientific method to study this problem, which involves a three-level grouping:
- Psychological exhaustion. Sensual oversaturation, a decrease in positive reactions to what is happening or complete indifference.
- Deformation of personality. The deterioration of relations with others in society, the reduction of independence and independence, the manifestation of negative and cynical emotions towards people.
- Decreased personal achievements. Negative self-esteem, limiting opportunities, success, achievements and responsibilities.
Causes of emotional burnout
Modern psychology makes it possible to identify several of the main stressors with which our daily lives are saturated and which lead to the onset of the syndrome:
- The need for constant intense communication with the society. Frequently occurring problems and workdays make us daily face a lot of people, different in emotional state. If you differ modesty and seclusion, the excessive concentration on your own and others' problems will lead to stress accumulation and emotional discomfort.
- Need to work in conditions of increased efficiency. Every day requires us to be collected, punctual, self-organized, courteous and constantly self-controlled. Publicity and excessive openness of our life makes us and others tightly control ourselves, which leads to internal instability and emotional irritation.
- Constant tension of the surrounding atmosphere. The accelerated rhythm of modernity and control of actions at work, as well as excessive workload and a catastrophic lack of free time for rest, deplete our body. Stress is a natural consequence of inflated demands and a shortage of external and personal energy resources.
Diagnosis of emotional burnout
To adequately assess their psychological state of health, all the characteristic symptoms and signs of exhaustion are grouped as follows:
- of social behavior;
Physical symptoms of emotional burnout
The physiological aspects of burnout include:
- insomnia or disturbance of the day's regimen, complete absence of sleep until early morning or drastic sleep, inability to fall asleep repeatedly in the middle of the night, heavy awakening;
- impaired breathing and shortness of breath at any load;
- a reduced response to environmental changes, a complete lack of joy and curiosity or a sense of fear in the event of danger;
- constant physical fatigue, when the feeling of impotence does not pass even in the morning after a normal full sleep;
- a constant desire to sleep, drowsiness, confusion;
- persistent headaches for no reason;
- sharp change in weight( decrease, increase);
- decreased vision, smell, touch, hearing, loss of tactile sensations;
- chronic disorders of the digestive system and metabolic processes( constipation, diarrhea);
- chronic feeling of weakness, lowering of energy reserves, lowering of immunity, biochemical indicators in blood and hormonal background;
- feeling of physical and psychological exhaustion.
Psychological signs of emotional burnout
The psychological aspects of burnout are usually attributed:
- baseless nervous breakdowns, closed-mindedness, outbursts of aggression and anger, exclusion from others;
- negative attitude towards the future and professional growth;
- increased irritability, aggression and rapid response to ongoing events;
- a constant excessive experience and a sense of unreasonable anxiety, shame, guilt, resentment, shyness and suspicion;
- sharp decrease in self-esteem and discontent with oneself;
- stress, depression, passivity, boredom, apathy, decreased emotional reactions, feeling depressed;
- is a chronic and inexplicable sense of fear and a presentiment of negative total and failure;
- an excessive sense of anxiety and incorrectness of the situation and situations.
Social aspects of the emotional burnout syndrome
Social and behavioral burnout reactions can be attributed to:
- abuse of alcohol and cigarettes, overeating or complete lack of appetite, concentration, increase and the appearance of harmful attachments and habits;
- changing the mode of day and sleep;
- inadequate criticism of others, alienation from loved ones;
- impossibility to perform the main tasks due to fixation on small problems, wasting valuable time and energy on not urgent matters;
- postponement of plans for the next day and non-fulfillment as a result;
- feeling of overabundance of habitual work and a catastrophic shortage of energy resources;
- feeling of own uselessness, lowering of interest and stimulus, indifference and indifference to the result;
- increased irritability, unreasonable anger and aggression, resentment, hysterics.
Levels of emotional burnout
Psychological exhaustion or burnout can manifest itself imperceptibly, and a person is practically unable to independently determine the onset of the syndrome of emotional burnout. Diagnosis of the level of emotional burnout is often conducted by psychologists in the form of testing and allows you to identify the symptoms of the syndrome as early as possible for effective treatment.
The first stage of emotional burnout
At the first stage, emotions are simply muffled, which manifests itself in a light indifference and insensitivity to what is happening and to people around. There is also an increased discontent with oneself, with life and acute outbursts of reaction in relations in society. At the physical level, a person often experiences unreasonable headaches, spasms in the back and cramps of the limbs, he is disturbed by insomnia and frequent colds.
The second stage of emotional burnout
In the next stage, the emotional burnout syndrome begins to manifest more noticeably from the emotional side. Just like a mirror image, you begin to reflect your discontent and inner discomfort in the outward manifestations of irritation, anger and aggression in dealing with people who need to communicate throughout the day. To avoid sharp unjustified aggression, a person may be suspended from others, to withdraw into themselves and perform a minimum of necessary work and not to be active, to as little as possible to communicate with people in the community.
Third stage of emotional burnout
Irritation can not continue forever, so the third stage of burnout occurs - emotional and physical exhaustion. The person no longer has the strength to work, to perform his daily duties, nor to rest and communicate with loved ones. This stage is characterized by manifestations sharp anger, hurt, coarseness, isolation and complete detachment from society is sometimes manifested fear communication and inexplicable excitement when exiting the usual comfort zone, as well as the body is exposed to serious diseases( dermatitis, asthma, ulcer, hypertension, cancer).
Emotional professional burnout
Psychologists have identified several occupations that fall into the first group of the risk zone for burnout syndrome:
- Medical workers.
- Social workers.
- Senior Managers and Managers.
- Employees of law enforcement agencies.
- Management personnel.
- Professions related to permanent business trips.
- Employees in the service sector who are in constant contact with people.
- Working in hazardous conditions( noise, vibration, polluted air).
- Working on a removable schedule, without a certain mode of rest and power.
In addition to professional belonging to psychological burnout, anyone can be subjected to organizational changes and conflicts. Much depends on personal qualities, for example, extroverts are burned less often than introverts. In the risk zone people with lofty ideals and exaggerated personal requirements as well as those who are not used to distinguish between work and personal life.
People exposed to stress, inclined to empathy, dreams, psychologically unstable and idealizing events and society are more prone to such burning out. In addition, each person has periods of professional crisis( usually 10 to 15 years of experience), during which a person either develops further, or the work ceases to interest him and make him happy. The impossibility of career growth, lack of incentive and constant professional training is one of the most important factors that leads to a person's psychological apathy.
Prevention of emotional burnout
Less people are at risk for psychological burnout:
- has adequate self-esteem of abilities and confidence in personal abilities;
- good health;
- regular care for the physical condition( a healthy lifestyle, exercise).
Burning syndrome is also less affected by people with experience in overcoming problems and capable of quickly adapting to changes in environmental conditions. Such people differ in their independence, positive mood, desire to communicate and make acquaintances, an inordinate desire to learn and travel. An important characteristic of unstressed people is an optimistic mood towards themselves, those around them and what is happening.
So, the prevention of emotional burnout syndrome is the following:
- Sport. Physical activity is not only good prevention of diseases and excess weight, but also a panacea for all psychological trauma. Another thing is that someone is suitable yoga and meditation, the other - hardening, jogging or charge in the mornings, while others are ideal group sessions in the gym or in the dance sections.
- Rest. Efficiency of work directly depends on a full relaxation. To rest as well as to work, it is necessary to spend some time to return to duties with a new portion of energy. This may be a change in the situation in connection with the trip, and new positive impressions from the meeting with friends, and even getting a dose of adrenaline for extreme lovers.
- Mode. An ordered and planned day will help to concentrate on the work in time and promptly to teach the body to rest.
- Psychological protection. The ability to put an imaginary barrier between yourself and an unpleasant person will allow you to control your emotions and not react to possible emotional provocations of others that will keep your nerve cells and protect you from unnecessary stress.
- Harmony. Maintain inner peace and composure, do not mix work and personal life, but lead conversations on general abstract topics. Do not waste your personal energy resources on discussing personal life and problems, both your own and your colleagues. Keep personal problems only for very close people and do not waste yourself on explaining or empathizing with friends and co-workers.
Video about emotional burnout of a person
An accessible video about the psychological burnout syndrome will help in the fight against the problem: