Emotional burnout

The frantic rhythm of life takes us out of a rut. Stress, anxiety, depression, fatigue, apathy, and physical discomfort signal burnout.

Burnout syndrome is the scourge of modern man. So many things and responsibilities fall on us that need to be done right now or even yesterday, that sooner or later we cannot stand it. The result is stress, anxiety, depression, fatigue, apathy, and even serious physical discomfort.

The phrase "burned out at work" does not seem like someone's joke: many of us know very well how it is. Fortunately, burnout syndrome can be noticed in time and prevent it from seizing power. How? We tell.

The frantic pace of life is the cause of troubles

People were not created to immediately live in the conditions of the 21st century. However, we adapted perfectly, but it came at a high price. In the past, people lived in small villages and knew each other well - even the appearance of a casual traveler or a fair was a big event. Any person knew who he would become when he grew up, since, as a rule, everyone continued the work of their fathers and mothers. They went to bed at nightfall and got up at dawn. Life was predictable.

Now humanity is in a state of permanent stress due to fundamental changes.

Too much stimulation. We are under attack by a flood of information: from television, the internet, our mobile phones, magazines and newspapers. We constantly make choices and decisions that drain our willpower.

Insufficient security. Life is completely unpredictable. Work, home, family, intimate relationships, patriotism, freedom - over the past decades, these concepts have changed radically.

The crisis of the meaning of life. Previously, we knew where to draw the meaning of life. We believed that if a person lives a righteous life, then God will reward him and send him to heaven. Now we really don't know why to live a righteous life, if we can't even understand what it means.

Thousands of years of living like this has shaped our brains, our perceptions and responses to stress. As long as we are young, everything is fine. But as we get older, things get worse. We are facing burnout syndrome.

Where does the energy go?

If you use your energy only to keep yourself safe at work and manage your household chores, there will be an imbalance. This, in turn, leads to burnout. Burnout occurs when we do the same thing day after day and do not feel progress.

Health deteriorates due to stress. We make impulse purchases to please ourselves a little. Or we lose income, because due to lack of ambition we work worse. We break relationships with people. We fixate on what prevents us from relaxing, and, of course, we always find many such obstacles. Mind control in moments of stress is a paradoxical process: when we try too hard to relax, or be happy, or not think about something, we inevitably fail.

And the more the mind tries to control what should be involuntary, the worse it gets (the next time you are going for a walk, try to think about how you move your legs): “This is usually how it turns out - the one those who craved happiness the most become depressed, and those who most wanted to calm down become anxious.”

The answer to the question of how not to completely stall is to let success into your life. Striving for success will get rid of the feeling of running in place. There will be balance and everything will be alright.

Is there a balance?

The problem of balance is not far-fetched. Steve McCletchy, in his book From Urgent to Important, cites a study according to which 88% of people find it difficult to choose between work and personal life, 57% consider this a serious problem, and 64% state that they feel physically exhausted after work.

At the same time, we are forced to appreciate the work. The phrases “record unemployment rate” and “how to survive the crisis” are heard around. We have to take on more responsibilities just to stay in the same position. Weekdays turned into a race: to have time to delete things from the daily list in order to justify other people's expectations. But this is not a search for balance. It's a search for a way to survive.

Dividing a certain number of hours between work and personal life will also not bring balance. The stress that has accumulated during working hours will not disappear if you spend half a day in the office and the second half of the day at home. Balance is an immeasurable quantity.

Those who work 60 hours a week in highly paid positions confess their love for work. So because they are chasing success every day. The drive to succeed helps them survive grueling work hours and increased demands.

Success is not necessarily better or more. Meaning in moving towards the goal. An effective way to beat burnout is not to stop looking for the development of aspects of life.

Getting out of the paws of fatigue, or Prevention of burnout

The main thing in the fight against stress, chronic fatigue and disappointment is to pull yourself together and give life a new meaning. Let's say you set unattainable goals for yourself or were in too much of a hurry. The circle is closed. But no matter what way we choose to deal with the vicious cycle of stress, there is always a chance to break it. By acknowledging the problems, we are already winning half the battle.

1. Be prepared for stress

Learn relaxation exercises, meditation, breathing practices. And try to become aware of your emotions. As soon as you realize that everything is about to go to hell, turn to the life-saving techniques that you have learned.

2. Don't give in to the desires of the moment

Some of our most deplorable actions are dictated by the desire to get rid of difficult experiences. However, these actions still did not help solve the problem or alleviate stress. The temptation is great to take medicine or look into a bar around the corner, break into a scream and say hurtful words when the mood is at zero. Do not hurry! Analyze your judgments and desires. If the situation requires your intervention, wait until you can control yourself.

3. Remember the essentials

Remember fundamental values ​​and act accordingly. What is more important - blow off steam or maintain a relationship with a loved one? Keep your core values ​​in mind and act accordingly.

4. Get a pet

The presence of a pet in the house will help you better deal with stress, and walking with a dog will open up new opportunities for communicating with people. When faced with difficult psychological decisions, pets can help lower high blood pressure better than any beta-blocker.

5. Pay attention to the state of your body

If you are too anxious, angry or frightened, first calm down, and for this, do relaxation exercises. Go to the gym and do aerobics - this will help relieve stress. Do physical labor, it helps to get out of the situation. Long walks are also great therapy.

6. Say “Stop” to yourself

STOP is an acronym coined by Alcoholics Anonymous: Never make a decision when you are Angry, Anxious, Lonely or Depressed. Take care of your own needs first.

7. Decide

If you have a really serious problem, you need to do something about it. Hard work? Look for a new one. Relationship with a partner reached an impasse? Maybe you should break up (but just think it over carefully). Sometimes we need an escape plan.


For example, the most common problem: if the work is too laborious (long hours, no help, a lot of pressure), start developing an escape plan. Don't waste your money, don't buy a new house or a new car, don't make any expensive investment that might tie you to this job for a long time. Save your money. Think about a job that suits you better and look for options.

Even if you can't change things right away, the mere fact that you have a plan can alleviate stress.

"I'm not in control of my life!"

Do you know people (or are you one of them) who managed their own lives so badly that they now hate everything in themselves? They feel trapped in a never ending cycle of unpleasant work situations, heavy debts, responsibilities, broken relationships, and even health issues due to stress and fatigue.

People feel that everything around them is a duty, and they themselves have no control. Burnout and stress rule their lives and they are at the lowest point of motivation and productivity.

Control over your responsibilities, time and results… How does that sound? Appeasement? Calm? Productivity? Maybe even a triumph?

We cannot experience all the amazing opportunities that life offers if we are constantly busy with business and are in a state of stress. But you don't deserve more. Is not it? Learn to recognize signs of emotional burnout in time and take action. Then every day will be filled with happiness and joy.

Based on the materials of the books: "From urgent to important", "Psychology of bad habits"