New day - new mistake at work. You look at the kitchen full of dishes to wash, she looks at you. And it's none of your business. You wonder why you can't do anything, not even to teach your child the multiplication table that you know in half a day and half a night. You would prefer to hide in a mouse hole, away from everything and everyone, because you feel that you are running out of physical and mental strength.
We understand you and it's not like this hasn't happened to each of us at some point.
If you notice these or some other changes in your behavior, they may be the result of various factors, including burnout. We believe that many of you have already heard about this syndrome, and below we reveal to you how it occurs, its indicators and how to prevent it!
Burnout - the most common syndrome of modern times
Burnout syndrome was first defined by psychologist Herbert Freudenberg as a loss of motivation or incentive, especially when commitment does not produce the desired results. This syndrome is most often associated with work, however, it often occurs in other spheres of life, such as: parenting, school, university, care for sick and elderly people...
The fact is that we all have stressful days at work and sometimes we feel tired and exhausted from performing work tasks. However, if this feeling becomes chronic or unavoidable, regardless of what you do, there is a possibility that you are experiencing burnout. This syndrome can leave you feeling constantly stressed, exhausted and unable to cope with work and life demands.
Due to the corona virus pandemic that affected the whole world, thousands of workers were forced to switch to working from home. Although it may not be the first association, when you think of being able to work from the comfort of your home, many experienced significant stress in many ways: employees had to figure out how to work remotely, then balance business activities with all-day care of children and family, as well as dealing with general crisis situations, such as whether their business will survive in such conditions and the most important thing - whether their loved ones will be healthy during the entire pandemic.
All the mentioned stresses can greatly contribute to the development of the so-called burnout syndrome. Considering that the corona virus encouraged business in the virtual world, many who did not usually work from home were forced to adapt to the given conditions. Probably, like them, you have come to a situation where there are no clearly defined boundaries between personal and business obligations, which can make you feel isolated or as if you always need to be available. This happens because work spaces have been replaced by living rooms, making it difficult to take breaks and disconnect from your workplace. With all that in mind, it's hard to stay focused and enjoy a true work-life balance.
How does it arise and what are the indicators?
The burnout syndrome does not occur all at once, but in several stages. We can best recognize this in the following example: As an employee, you are initially very dedicated to your work, motivated, you complete all work tasks on time, and they result in success, you love your workplace and have an enviable relationship with your colleagues. The beginning of the development of burnout can lead to a situation when the desired result is missing, that is, when there is a failure in a certain business venture or when your work and effort at work are not recognized enough.
It is then that dissatisfaction and disappointment are activated, which ultimately leads to general stagnation. In the second phase, fatigue and exhaustion often appear, nothing gives you pleasure. The final stage is accompanied by a loss of interest, you become more emotionally vulnerable than usual, distrustful of everyone, often cynical, lose self-confidence and self-belief.
If you recognize yourself in one of the stages, but you are not sure if it is really burnout, it is important to know that these are some of the real indicators:
- Loss of motivation, dissatisfaction with oneself and others and the results achieved;
- You perform the work less successfully, more slowly, with more mistakes;
- Conflicts over insignificant trifles, transferring stress to family relationships;
- You harshly evaluate other people's actions, you are cynical, you focus on mistakes and you see negativity in everything;
- You neglect the family;
- You neglect yourself and your health.
If burnout does occur, don't worry, it's nothing you can't fix. It is important that you know that it is a process and that it takes time. To begin with, it can be helpful to develop clear strategies to help you manage stress. Here we mean self-help strategies, such as a healthy diet, lots of exercise and engaging in healthy habits, because they can help reduce the effects of high stress that comes with work.
Also, a vacation may offer temporary relief, but a week away from the office won't be enough to beat burnout. What will be your key to getting out of the shackles of burnout are regular breaks at work, and their daily repetition.
How to prevent burnout?
Although in the modern age the occurrence of burnout is more and more common, it is important to know that this is not something we cannot prevent. The best way to prevent burnout is to adopt a healthy and balanced lifestyle. Although you can't always prevent stress from happening, you can choose how you prepare for it and how you react to it.
Physical activity is one way that can be helpful. In addition to helping us stay healthy, regular exercise allows us to "release" frustrations and gives us an emotional boost. If you don't like working out in the gym, you can opt for a regular walk, yoga or maybe some dancing - any type of physical activity that pleases you.
Also, a healthy and varied diet is very important. When we are exposed to stressful situations, we often do not take care of what and how much we eat. On the other hand, a well-balanced diet is an important source of resistance to stress because it gives us energy and affects our mood, and in addition to a healthy diet, regular sleep is also important. Regular sleep cycles help us stay "in control," and getting enough sleep is crucial for rational thinking and emotional stability.
Many of us tend to isolate ourselves and avoid socializing when we are under stress, and this has a negative effect. Instead, it is recommended that we spend time with friends and family members, and talk openly about the situation we are facing. Their support can significantly help us deal with burnout more easily and quickly.
We hope that you have collected useful tips and are ready to skillfully confront the enemy of the modern age (if he visits you)! You have a proven recipe to prevent it: time to rest, healthy eating habits, physical activity, regular sleep, resting from the phone and computer. And don't forget - the key is balance! :)
This article is part of the company's corporate social responsibility domain which for years has been making efforts to bring the Internet and new technologies closer to the Montenegrin society, especially to young people. During 2019, the company also launched a portal www.stemedukacija.me, where you can find out about all the free opportunities for young people that the company creates in Montenegro.
