Everyone has probably heard the expression “to burn out onwork”. You wake up in the morning in a bad mood, and thoughts about work bring it to a disgusting state. The specificity of professional burnout is that every morning begins with lethargy, and fatigue sets in a couple of hours after the start of the day. Everything irritates, any work assignment requires enormous stress, and the whole day passes in anticipation of the evening. But it does not bring relief, and you go to bed broken with the thought that there is still a whole week of hard labor ahead. This means that, most likely, you are faced with the notorious problem of professional burnout. Large companies spend a lot of money on the prevention of this phenomenon - they organize corporate lanes in swimming pools, trips abroad and other various entertainments for their employees - just so that they do not get tired and maintain their tone, and therefore efficiency at work. And this is a sign of the wisdom of the company's management. Psychologists say that professional burnout has become a common phenomenon. Working from nine to nine, overtime and training courses to improve qualifications on weekends – this lifestyle has long been unsurprising to anyone. Residents of large cities especially often live in this rhythm. In pursuit of a career, we have begun to forget about all other spheres of life and lose the meaning of our existence. And yet, how not to “burn out” at work?
Syndrome of professional burnout
Ask any person:“Do you want to achieve professional success?”, and 99% of people will answer you: “Yes, of course!”. However, many, trying to catch the career growth bird by the tail, forget about the limitations of human resources and earn themselves a syndrome of professional burnout. And as a result, instead of a brilliant future, a person earns a lot of problems. Professional burnout is not just fatigue and lack of strength, but a whole complex of negative experiences associated with work: emotional and physical exhaustion, indifference and bad attitude to work, colleagues and clients, as well as a feeling of one’s own incompetence. A very striking example of a “burned out” employee can be a tired doctor with “black” medical humor. In response to the patient’s phrase: “Doctor, I’ve been to several doctors, and none of them confirms your diagnosis,” he says: “Well, let's wait for the autopsy.” In general, black professional humor, sarcasm and cynicism are often companions of professional burnout. In essence, this is chronic stress, or to be more precise, its third stage, the stage of exhaustion. This stress is caused by prolonged exposure to medium-severity stress factors associated with the professional sphere. A person accumulates negative emotions inside for a long time, without giving them any outlet or discharge. An interesting metaphor regarding the internal experiences of a “burnt-out” employee was proposed by psychologist Morrow - “the smell of burning psychological wiring”. But do not be afraid that one not-so-fine day you will wake up with “burnt-out psychological wiring”. Fortunately, such a syndrome of professional burnout does not develop at once, and a person who is attentive to himself will easily be able to recognize and prevent the development of this type of chronic stress, because the symptoms of professional burnout are quite specific and a knowledgeable person will definitely notice them. Professional burnout develops gradually and goes through three stages in its formation - three flights of stairs into the depths of professional failure:
- The first stage
Its beginning is marked by the smoothing of feelings andemotions - there are fewer of them, and they seem to dull. Experiences lose their freshness, positive emotions disappear into thin air. It cannot be said that life is not going well, but it becomes boring and empty in the soul. Relationships with other family members become distant, a desire to be left alone appears. You increasingly experience dissatisfaction with your activities, and anxiety gradually becomes your companion. Moreover, anxiety concerns all areas of life, and not just professional activity.
- The second stage
At work, various frictions arise withcolleagues, and you periodically speak disparagingly about them, especially regarding their professional activities. After this, hostility towards people grows and manifests itself in communication with clients: first in the form of simple antipathy, and then in outright outbursts of irritation. Thus, the instinct of self-preservation is triggered in the professional's body, striving to protect him from communication that exceeds a safe level.
- The third stage
At this stage, ideas aboutbasic life values, a dangerous indifference to everything appears - to professional activity and including to your own life. You can maintain your respectability out of habit, but deep down in your soul there is a complete lack of interest in everything and the desire to work. In fact, complete indifference and apathy sets in - professional burnout syndrome in all its glory! It is interesting, but true: professional burnout affects not only individuals, but entire organizations. It is like an epidemic: most employees working in a company show the same behavior patterns and signs of a problem. This is pessimism, lack of faith in their own abilities and positive changes at work, lack of any interest in their activities. It is as if the employees are all “the same”. Why does this happen in huge organizations? There may be several reasons. One of the main ones is the contradictions between strategic and tactical goals. For example: we certainly strive to become a company with a worldwide reputation and a crystal clear reputation, but now the main mechanism for doing business is “kickbacks”. It would seem, what’s wrong with that? A widespread practice... And employees understand that not everything in their work is correct - hence the psychological discomfort. The lack of objective criteria for evaluating work is a real nightmare. When your boss tries to prove to you that you are doing nothing, you will not be able to object, but the aftertaste will remain. Unrealistic demands on employees can also be the cause of professional burnout in the organization, as well as a terrible system of employee motivation. Excesses in the direction of both the “carrot” and the “stick” do not bode well. All this leads to the fact that there is a huge “turnover” of personnel in the organization - sometimes it happens that the personnel is completely renewed within a year. People get so tired in such a company that they prefer to run away as quickly as possible, no matter what, sometimes even radically changing their type of activity. They absolutely do not want to work - even long before leaving, they prefer to be lazy and take frequent breaks for tea or a cigarette, often to the detriment of their professional activities. Many employees either hate their boss, or, on the contrary, cannot work without him at all. In such companies, there is a terrible atmosphere and a difficult psychological climate. Every trip to work is like hard labor. These signs should be alarming. At the same time, it is difficult for employees working in the organization to soberly assess the situation and come to the conclusion that something is wrong. The eye "becomes blurred", tension increases, and this prevents finding a constructive way out of the situation. Therefore, in the case of an organization, it is sometimes useful to show the company from the inside to a fresh person so that he can objectively assess its state.
Who is at risk?
But not all specialists are the sameare at risk of professional burnout. You have probably heard about doctors getting burnout, but there is no reliable data that cleaners are at risk of it. Psychologists have analyzed various professions and working conditions and have come to the conclusion that there are a number of factors that increase the likelihood of professional burnout in certain types of work.
- Intensive communication with other people
This is the most important risk factor.Those people whose work cannot be imagined without communication “burn out” the fastest. This is due to the fact that each person needs and is sufficient for their own dose of communication, and when there is too much of it, they feel bad. And if there is too much of it over a long period of time, it exhausts the body. Examples of such professions can be managers, teachers, social workers, doctors, businessmen, sales managers, journalists, etc. ... Moreover, unfortunately, the first signs are most often ignored and the problem is constantly getting worse. The harmfulness of such work is especially great for introverts - those whose need for communication is less than other people. It's like with a tan - it is pleasant and useful, but if you sunbathe for days, you will first get burned, and then you will cause significant damage to your health. Tanning is especially harmful to redheads, they need only a little bit of it. Introverts have the same problem with communication: they are withdrawn, modest and do not have the ability for intensive communication. They do not express their dissatisfaction to anyone, they accumulate it, work with all their might, and then break down. Therefore, introverts should try to reduce the amount of communication in their lives and choose an appropriate field of activity.
- Inadequacy of work with moral attitudes, values and ideals
For example, you are a crystal honest person, but,As a sales manager, you are forced to sell people something that you yourself do not consider essential or effective. There are two possible scenarios: you will either be a bad sales manager or you will be in constant conflict with yourself. This problem can also apply to cases when a woman works very hard and is forced to be torn between her family and her career – she simply does not have time to devote herself to both. This is why it is so important to choose the right field of activity for you.
- Female
Учеными установлено, что женщины в большей are more susceptible to “burnout” than men. This is due to our emotionality, gentleness, tendency to sympathy and focus on people (i.e. the same qualities that sometimes prevent a woman from becoming a big boss). Moreover, it does not matter at all what field of activity a woman is engaged in. But you can’t go too far in the opposite direction either – cold and callous authoritarian people also “burn out” very well. Therefore, as is most often the case in psychology, you need to stick to the “golden mean” and be flexible – change your behavior depending on the situation.
- Life in a city
The conditions of a large city generate in themselvesstress for many people - this noise, din, frantic pace and lack of sleep. In the conditions of a megalopolis, you have to deal with a large number of people, and a significant part of these clashes is very unpleasant. And it is not possible to avoid such communication. That is why it is necessary to pay special attention to the prevention of professional burnout in big cities.
- Fear of losing one's place, unstable working conditions, uncertainty
Most often, they are in this statefreelancers and people who do not have permanent employment - for example, freelancers hired for a specific project. Although instability is very harmful for most people, there are people who tolerate it or even enjoy it. As a rule, they become good crisis managers and simply valuable personnel.
- Fuzzy distribution of roles and functions in the team
Agree, work will seem like hell if you have one andthe same duty is performed by several employees, and some other duty is performed by no one at all. And everyone answers to several bosses, each of whom has his own opinion about the tasks set for the department. This leads to inconsistency of actions and competition, as a result of which both the effectiveness of joint activities and the members of the team suffer.
- Unusual situation with high demands
When a person finds himself in such conditions, heexperiences stress more acutely and “burns out” faster. An example of such a situation could be the promotion of a woman of pre-retirement age. She worked as an accountant in a company and was promoted to chief accountant. She is transferred to the head office, where the top managers are mostly young people and advanced technologies are used – Internet conferences, Skype, etc. … At the same time, she bears a huge responsibility, performing the duties of the chief accountant. All this can lead to the fact that after six months the woman will feel disgusted with her work and will want to retire as soon as possible.
Signs of professional burnout
It is quite possible that after reading the article, yousaid to themselves: “I never want to work at all! At the beginning of the work week, and at the end. And my colleagues are all stupid, and I won’t even mention the clients! What do I have, professional burnout syndrome?” In fact, everything is not so clear-cut. That is why we have prepared an express test for you to help assess the risk of professional burnout. Of course, this will not replace a full-fledged diagnosis of professional burnout, but it will help you understand whether you should start to seriously worry. So, you:
- Periodically, you feel guilty or offended simply for nothing
- You develop or develop some bad habit (smoking, overeating, etc. ...)
- You feel tired not only in the evenings, but also in the mornings, after a dream
- You are physically and emotionally exhausted
- Recently, you often get sick
- Periodically, due to lack of time, you take work home, but at home you do not do it
- You do not care what happens next
- Recently, you have drastically lost weight or grown fat
- You have insomnia
- You often have a headache and / or stomach
- You are constantly afraid that something will not work for you, and you will not be able to cope with the tasks at work
- You always want to sleep
- Recently, you regularly experience indifference, boredom, passivity and depression
- You argue a lot with colleagues and clients
- You feel weak and slow
- It seems to you that your work is getting harder and harder, and performing it is becoming more and more difficult
- You often worry and worry just like that, with no apparent reason
- You would like to change your mode a lot
- You are easily annoyed even at minor events
- Instead of focusing on the main task, you are long "stuck" on the little things
- It seems to you that you are responsible for all and for all
- You are not interested in anything new
If you have found more than 6 signs in yourself, this isa reason to think and start some preventive measures, since you are at risk of professional burnout. And it wouldn’t hurt to conduct a more detailed psychological diagnosis of professional burnout - contact a psychologist. If there are 11 to 17 signs, you need rest and a break; we can already say that you have started to experience professional burnout. If there are more than 17, your condition requires immediate action. You are at the peak of professional burnout, in some cases you may need the help of a psychologist to get out of this state.
How to repair wiring
Having established that you are at riskprofessional burnout or even having found its first signs in yourself, you should not despair. By and large, no one is immune from losing interest in a once beloved job. And yet, how can you protect yourself from professional burnout and maintain your love for your work? What to do if the problem is already obvious and simple prevention of professional burnout will no longer help?
- The most obvious and important - never forget about rest!
It sounds trite, but it's a fact.And it is precisely this fact that we often disdain. Any person who works hard and well is familiar with these thoughts: “I’ll work a couple more hours and go to bed later”, “I’ll clear out my desk as a break”, “what vacation, when I have so much to do!” Believe me, this approach will have the most negative impact on your work. This is how stress, tension and fatigue accumulate. That is why it is best to start all recovery procedures with a vacation. And you need to spend it to the fullest extent: it should last at least two weeks and include a change of location, delicious food, various attractions, the sea and the sun. By the way, the sun is very important for health. Have you probably noticed how your condition worsens during the fall and winter? This is all due to the lack of sun - even a strong and healthy body feels bad without it, let alone an exhausted one. In general, try to go on vacation. Even if you don’t have the opportunity to go to another country to the sea, try picnics in nature, walks in the forest, skiing or visiting spa salons with friends – choose the vacation that suits you.
- Changes in the working environment
Even if you have gone on a full and eventful tripimpressions, a vacation, returning to a boring workplace can become an additional stress factor. To avoid this, try to update it. The easiest way to make a change would be to offer to swap places with a colleague. If the colleague does not agree, try to find a new place for your desk and chair - move them or simply turn them around. Clean up: wipe the dust, throw out the trash, get rid of old papers and unnecessary items. Put the remaining things in their places, arrange the folders. After tidying up, try to give your workplace an individual touch: put your favorite objects and photos on the table, add a couple of bright spots, liven up the space with a houseplant. A very simple principle comes into force here - make the environment around you pleasing to the eye, and you will immediately want to go to work. And these changes will have the most positive effect on your work.
- Go to school
Unfortunately, the only difference is the variety in the environmentProfessional burnout cannot be eliminated – you need variety in your work. Increasing your level of education will help to add a touch of novelty. In addition to fighting professional burnout, you will simultaneously achieve another goal – improving your qualifications. Think about what direction you would like to develop in? What knowledge and skills do you lack for more successful work? If you find it difficult to decide, read the resumes of specialists working in your field, visit fairs dedicated to adult education, visit the websites of educational institutions. For example, you can always improve your knowledge of English, and attending such courses will give you the necessary energy boost. Thus, you will relax while studying, and at the same time meet new people. And your work will benefit from this – you will be able to advance in your career, ask for a raise.
- Enter interest and diversity in your off-work life
First, do some exercise.Scientists have proven that sports, due to the production of “happiness hormones”, help improve mood and reduce stress levels. The beauty is that in the modern world, dozens of different types of physical activity are available to you: all sorts of yoga, dancing, martial arts and aerobics, gymnastics, swimming, running, cycling, skiing, rollerblading and much more - choose your type of active activity. You can choose absolutely any for yourself - you just need to find time in your schedule and carve out a couple of hours a week for sports. Try to change your lifestyle a little towards a healthy one - this increases the body's resistance to stress factors. Secondly, find a hobby. Doing something that interests you and has nothing to do with work will be very useful for you - you will realize the fact that work is not the only meaning in life, you will be distracted from it and simply relax, having fun. To achieve a greater effect, try to find like-minded people by signing up for a club of interests - it will be harder for you to quit the activity and more fun in the process.
- Delegate credentials
The division of labor was invented by cavemenperson. And this is correct, because one person is not able to perform absolutely all functions and make absolutely all decisions. Here, not only to the point of burnout, but also to the point of death, you can work. Therefore, it is very important and useful to delegate your rights and responsibilities. In order for your work to be as effective as possible, you must not forget about a number of rules, taking into account which powers must be delegated. Firstly, you always delegate powers not to a specific person, but to the position he occupies. Secondly, the delegated rights and responsibilities must be sufficient to achieve the expected results in increasing the efficiency of the work of the team as a whole. Thirdly, it is desirable that all subordinates report to one boss, and not several. Fourthly, decisions that are within the competence of individual managers should be made by them, and not sent “up”. Fifthly, the boss is responsible for managing subordinates, and subordinates are responsible for what they do. These simple at first glance rules for delegating powers can make your life much easier. And no excuses like “I’ll do it better” or “I don’t trust them” will be accepted!
- Improve communication skills
The main risk factor for professional burnout- a lot of communication with a lot of people. If your communication skills are “lame”, then they need to be improved. A lot of negative experiences arise from a person’s inability to say “no”. As a rule, people who never refuse anyone cannot determine their priorities – absolutely everything seems important to them. And almost everyone worries that they will be offended because of a refusal. But, as they say, you are not a hundred-dollar bill to please everyone! Therefore, accept the fact that someone will be upset, and someone will be offended because of your “no”. Divide all the requests you receive into those that must be satisfied, can be satisfied, can be postponed, and must be refused. And boldly say “no”. Sometimes conflicts can occur because of this (and because of many other things). Learn to react to them correctly: some conflicts cannot be avoided, you need to enter into them and defend your point of view. Some can be avoided, and in others you can come to a compromise or even a mutually beneficial solution. In general, improve your conflict competence - this will help you avoid many problems in your professional activities.
- Use personal growth
You need to take care not only of your body, but also ofwith your soul. Growth should be not only professional, but also personal. Psychologists describe a number of qualities, the presence of which significantly reduces the likelihood of professional burnout syndrome. These include self-confidence and self-esteem, high self-esteem, the ability to adapt to stressful working conditions, stress resistance, successful experience in overcoming stress, openness, sociability, independence, high mobility, positive thinking, optimism. You can gradually develop these qualities in yourself - just like pumping up muscles in the gym. For example, train optimism in the following way: in every situation that arises with you, try to find at least three pluses - even the most absurd ones.
- Talk to the supervisor
If you feel that despite everythingthe actions you have taken, you still don’t want to go to work, and fatigue and apathy have completely consumed you – perhaps it’s time to have an honest and open conversation with your boss. An experienced manager has long noticed that you have recently begun to work worse, and your mood does not rise above average. Try to direct your conversation in the direction of the fact that the current state of affairs does not benefit either you or the company. Describe to him what you are tired of, what tires and irritates you. Suggest options for getting out of the situation, for example, changing your job description or transferring to another position. A competent manager will most likely appreciate your initiative, honesty and desire to benefit the organization. It is in his interests to meet you halfway and find all the opportunities to demonstrate your abilities and talents, as well as to contribute to the company's activities.
- Change work
The most radical and at the same time effectivea remedy for professional burnout. No old job - no old problems. Of course, it is not so easy to decide on such a radical change. But this option may be your last resort if your boss is inadequate, your current company does not suit you at all and you do not see prospects for career growth in it, or you are simply very tired. Moreover, sometimes you have to change not only your job, but also your entire field of activity. Remember that no sacrifice is worth feeling disgust for your work. Tell your management about this and start looking for a new job. Maybe it will be a higher-ranking position, with more serious and interesting responsibilities, maybe, on the contrary, downshifting, or maybe you will decide to change your profession altogether. The main thing to remember is that your work should be a joy to you! We recommend reading:
