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HomeLatest NewsPsychologist Tolstukhina: How to protect yourself from burnout at work KXan 36...

Psychologist Tolstukhina: How to protect yourself from burnout at work KXan 36 Daily News

Date: March 24, 2023 Time: 02:05:43

We all more or less understand what burnout at work is, but making a clear diagnosis probably requires the same clear criteria.

Olesya Tolstukhina: Occupational burnout (PEB) is a form of psychosomatic disorder that, in complex cases, can affect changes in almost all areas of a person’s life. The WHO gives three key characteristics to describe this syndrome: depersonalization, reduced ability to empathize, reduced desire for professional growth.

You can explain?

Olesya Tolstukhina: We go in order. Cynicism or depersonalization is a departure from everything related to human relationships around work, a change in the meaning of relationships. A person begins to perceive himself and others not as whole individuals, with his desires and needs, but as objects for performing certain functions. That is, people become cogs in a great mechanism.

At the same time, the ability to empathize and the intensity of the emotional response as a whole is reduced. At the same time, the specialist thickens emotionally and does not feel other people’s emotions; this is exactly the terrain for the emergence of interpersonal conflicts.

A change in attitude towards business, a profession is expressed in the fact that a person loses the meaning of what is happening: what used to be important, stimulated, aroused interest, caused growth and development; when burned, it is perceived as unnecessary. and overload. The desire for professional, professional and expert growth is waning. Even if a person worked with enthusiasm before, when he burns out, he loses the meaning of life and contact with his own motivation. There is an attitude that devalues ​​their professional practice, of what they do every day. A person literally begins to feel that work is a waste of time.

But at the same time, obviously, are there changes in physical well-being?

Olesya Tolstukhina: Of course. There is a feeling of exhaustion, lack of resources, both emotional, psychological and physical. There are psychosomatic symptoms: from hypertension and migraines to tachycardia, dermatitis, gastrointestinal disorders. Sleep and eating disorders are often seen, in either direction. The bodily manifestations of each person will be individual.

Experts from the Psychopharmacology Laboratory of the Mental Health Research Center, who study such conditions, point out: firstly, exhaustion is interconnected with the severity and intensity of the depressive episode: depressed mood, self-accusation, criticism, apathy in greater or lesser extent. disrupt a person’s daily functioning.

Secondly, cognitive functioning suffers with PEV: a person is worse able to withstand the usual intellectual load, loses the ability to concentrate and effectively perform his expert work. And you have a hard time picking yourself up the next day and being productive.

Chronic rush syndrome can occur: a lasting feeling of anxiety, despair, as if time is about to run out.

In what cases can a person, understanding what is happening, help himself, and when is the help of a specialist needed?

Olesya Tolstukhina: Depending on the severity of the negative manifestations we are talking about, a mild, moderate or severe degree of PEV can be classified. As soon as the work begins to be experienced as a form of trauma, it becomes necessary to seek help from specialists.

Experts from the international business school INSEAD point to the following most common causes of “dead batteries” among managers. It is the inability to manage one’s own time – the inefficiency in prioritization. Excessively high expectations, first of all for themselves, and quite often for subordinates. Extreme rigidity, self-demand and denial of the idea that the leader can make a mistake (as a way to grow and develop) – all this leads to serious disappointments.

People often realize that they are experiencing severe stress at work and intuitively try to help themselves: someone goes to the gym after work, someone relaxes in the evening with a beer … What recommendations can give?

Olesya Tolstukhina: The gym is a good option. But more often people take less laborious paths: not controlling their eating behavior, starting to eat too much fast food, or simply eating too much food to calm down. And as a result, there are serious problems with weight. Also, in fact, it is not uncommon to abuse alcohol to drown out the pain of exhausting emotional labor. Leaders often prefer to distract themselves from the unpleasant feelings that torment them with the help of violent activities.

The first level recommendation for correcting a burnt out or “dead battery” condition is to recognize that what is happening is not normal and take responsibility for correcting the imbalance.

Everyone needs to find their own healthy way to “recharge.” Among the most effective are creative activities, pleasant leisure time with family and friends. Not strenuous physical activity, regular health walks in the fresh air help well. Another good way that many people neglect, limiting themselves to watching the news, regular reading of quality literature is an activity that contributes to the formation of empathy, has a positive effect on mental and neurological processes.

Hansen Taylor
Hansen Taylor
Hansen Taylor is a full-time editor for ePrimefeed covering sports and movie news.

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