The syndrome of psycho-emotional burnout. How to deal with burnout
Syndrome burnout Is a concept that is increasingly being mentioned by HR specialists and psychologists in the business environment. But in our country, not all specialists understand what it is and how to deal with such a "disease". In our Company, where the average work experience of employees is 6 years, the issue is very acute.
The aforementioned syndrome usually develops against a background of constant and overwhelming stress. It leads to complete personal and emotional-energy depletion of the body. Usually, the accumulated negative emotions that the employee cannot allow to come out, lead to this problem.
Experts divide burnout into 3 stages. What kind?
Within the first stage Syndrome, the employee suffers from excessive forgetfulness of details and trifles.
Example: An employee constantly loses an important thought, or may regularly forget whether he made the necessary entry in the document and asked a planned question.
This stage of burnout can last from 3 to 5 years.
The second stage “Disease” is a loss of interest in work and in communication with both colleagues and loved ones.
Example: An employee might avoid contact with superiors or clients, and in the evening, abstract from communication with friends or family members. Also, this person can often work in the "week lasts unbearably long" mode and literally wait for the start of the weekend.
This stage of burnout can last from 5 to 15 years.
Within the third stage burnout syndrome, an employee demonstrates a complete loss of interest in work and life.
Example: An employee in Stage Three demonstrates emotional indifference, a sense of continual loss of energy and loss of mental acuity. Usually, such people seek solitude. And all their contacts can be limited to interacting with pets and walking alone.
The duration of this stage can be up to 20 years.
It is also worth noting that all deadlines can be greatly shifted downward if the employee has a specialization that is most susceptible to emotional burnout.
Which employees should you pay special attention to?
Emotional burnout primarily affects people who, within the framework of their labor activity are obliged to constantly contact with other people (mostly strangers). Occupations at risk include: executives, sales or client managers, HR specialists (recruiters), educators, social and health workers, and government officials.
The most difficult thing is for introverted people - they "burn out" the fastest. Their psychological characteristics are absolutely not suitable for constant communicative contacts with people.
It is worth noting that burnout can also affect people who constantly experience internal conflict within the framework of their professional activities. A great example is women who are torn between jobs.
Workers over 45 years old are also at risk, as they usually worry that in the event of an unexpected dismissal, they will not be able to find a new job.
The ecology and life in a big city is also one of the possible catalysts for the emergence of problems with emotional burnout.
Can you save an employee from burnout syndrome? Prevention.
Like any other disease, burnout syndrome is preventable. What advice can you give to employees at risk?
First, you need to truly love yourself and try to develop sympathy for your personality.
Secondly, employees need to choose a profession that they "like". HR managers should keep this in mind when recruiting and placing employees on vacant positions.
Third, it is important to look for interest and benefit in all the tasks that the employee performs.
Fourth, you need to stop living for other people and focus on your life.
Fifth, the integration of lifestyles must be observed.
Sixth, there is a need to look for an opportunity to soberly comprehend the events of the past day. Summing up daily totals is fine.
Burnout syndrome has been identified. How is it treated?
At Major Cargo Service, we divide work with the burnout syndrome into 2 stages: “treatment” of an employee after the initial detection of the syndrome for six months and work with an employee whose manifestation of the syndrome remains at the same level or intensifies despite the measures taken.
To begin with, we of course give feedback to the head. Then there is a meeting with the employee himself. As part of these meetings, it is clarified possible reasons the occurrence of the disease and ways out of this situation.
The most working tool in statistics is the career growth of an employee (and often quite horizontal), attracting him to work on a new project and, oddly enough, regular elementary meetings with the manager.
- Using time-outs (5 minutes after an hour of work), change (if necessary) the schedule, control going on vacation in accordance with the vacation schedule.
- Try to limit the number of face-to-face meetings per day (no more than 2 meetings, meetings per day).
- Avoiding unnecessary competition, an excessive desire to win generates anxiety, makes a person aggressive.
- Mastering the skills and abilities of self-regulation (relaxation, ideomotor acts, goal setting and positive inner speech help to reduce the stress level leading to burnout).
- Professional development and self-improvement (one of the ways to protect against CMEA is the exchange of professional information with representatives of other services, which gives a feeling of a wider world than the one that exists within a separate team, for this there are various ways - advanced training courses, conferences, etc. ).
- Emotional communication (when a person analyzes his feelings and shares them with others, the likelihood of burnout is significantly reduced or this process is not so pronounced).
- Maintaining good physical shape.
- Try to calculate and deliberately distribute your loads.
- Learn to switch from one activity to another.
- Easier to deal with conflicts at work.
- Do not try to be the best always and in everything.
It is important not to forget that there is no single panacea for burnout syndrome. Despite the fact that this problem is more than solvable, this very solution needs to be purposefully addressed. Any person needs to stop from time to time to realize what he is doing at the moment, where he is going and what he is striving for. Looking at their activities from the outside, there is a chance to see many new opportunities.
Article author: Maria Barnikova (psychiatrist)Burnout syndrome
20.11.2015Maria Barnikova
Burnout syndrome is a term for the process of increasing physical, mental, moral exhaustion of a person.
Burnout syndrome - a term used in psychology since 1974 to denote the process of increasing physical, mental, moral exhaustion of a person. As the severity of the disorder increases, global changes in the sphere of interpersonal communications are added up to the formation of persistent cognitive defects.
Among the explanations of the essence of emotional burnout syndrome proposed by psychologists, according to many scientists, the most reliable is the three-factor model created by K. Maslach and S. Jackson. In their view, burnout syndrome is a multidimensional construct with three components:
- mental and physical exhaustion;
- disorder of self-perception ();
- a change towards simplification of individual achievements (reduction).
The main component of burnout syndrome is the depletion of personality resources in the physical, psychological and cognitive aspects. The main manifestations of the development of the pathological process: decreased mental reactions, indifference, indifference, mental apathy.
The second element - depersonalization has a huge impact on the deterioration of the quality of the relationship of the individual in society. Self-perception disorder can manifest itself in two ways: either an increase in dependence on other people, or a conscious manifestation of an extremely negative attitude towards a certain group of others, cynical demands on them, shamelessness of statements, shamelessness of thoughts.
The third link implies a change in a person's personal assessment: excessive criticism in his address, in a deliberate understatement of professional skills, deliberately limiting the actual prospects for career growth.
Burnout symptoms
It should be noted that burnout syndrome is not a static, but a dynamic process that develops in time and has certain phases (stages). In its development, this disorder of the sphere of feelings demonstrates three main groups of the body's reactions to influence:
- physiological symptoms;
- affective-cognitive effects (psychoemotional signs);
- behavioral reactions.
Signs of burnout syndrome do not manifest themselves all at the same time: the disorder is characterized by a long latency period. Over time, the manifestations increase their intensity, leading without the necessary corrective and treatment measures to a significant deterioration in the quality of life of an individual in various spheres. Neurotic disorders and psychosomatic pathologies can become the result of neglected conditions.
Among the somatic and vegetative manifestations of burnout syndrome:
- fast fatiguability;
- tiredness after a good rest;
- muscle weakness;
- frequent bouts of tension headaches;
- deterioration of functions immune system and as a result, frequent viral and infectious diseases;
- joint pain;
- profuse sweating, internal trembling;
- persistent sleep problems;
- frequent dizziness.
Frequent affective-cognitive effects of burnout syndrome include:
- depletion of motivation;
- "Mental" apathy;
- feeling lonely and worthless;
- depersonalization;
- decomposition of the moral sphere:
- denial of moral norms;
- intolerance and blaming others;
- indifference to ongoing events;
- lack of interest in changes in lifestyle;
- denial of one's capabilities and disbelief in potential;
- collapse of ideals;
- self-accusation, self-criticism and portrayal of their qualities in dark colors;
- irritability, irascibility, nervousness, fussiness;
- constant sad mood;
- frequent complaints about "insurmountable" difficulties;
- making exclusively negative predictions.
The most common behavioral responses in burnout syndrome are:
- complete or partial maladjustment - loss of skills to adapt to the requirements of society;
- distancing from the performance of official duties;
- evading responsibility for their actions;
- low labor productivity;
- limiting social contacts, striving for loneliness;
- active expression in their actions of hostility, anger, envy to colleagues;
- attempts to "escape" from reality by taking drugs or alcohol, the desire to "cheer up" with abundant gluttony.
Burnout is very similar clinical symptoms for a depressive disorder. However, unlike depression, in most cases it is possible to pinpoint the cause of the disorder, predict the course of the disorder, and return the person to normal life much faster.
Risk group and provoking factors
Burnout syndrome is more susceptible to individuals with certain character traits, such as:
- the tendency to perceive the environment in extremes: either black or white;
- excessive adherence to principles;
- the desire to hone all actions to perfection;
- impeccable diligence;
- high level of self-control;
- hyperresponsibility;
- a tendency to self-sacrifice;
- daydreaming, romance, leading to a person's stay in a world of illusions;
- the presence of fanatical ideas;
- low self-esteem .
People with a burnout predisposition: Overly sympathetic, soft-hearted, prone to intense experience. It is also worth noting that individuals with a deficit of autonomy are prone to the disorder, especially those whose growing up period was under excessive parental control.
A special risk group is "addicted" people who are used to stimulating themselves with energy drinks, alcohol or pharmacological drugs that enhance the activity of the central nervous system. Such long-term unnatural stimulation of the body, in addition to persistent addiction, leads to depletion of resources nervous system and rewards the person with various glitches, including burnout.
Burnout syndrome is most often recorded in individuals whose activities are associated with a large social circle. At risk: mid-level managers, social workers, medical staff, teachers, service providers.
Housewives who perform monotonous activities on a daily basis, do not have exciting hobbies or lack communication are not immune from burnout syndrome. This disorder is especially hard for those women who are convinced of the futility of their work.
Those who are forced to communicate with a psychologically difficult contingent are susceptible to burnout syndrome. This group is represented by: professionals working with critically ill patients, psychologists of crisis centers, employees of correctional institutions, sales workers who deal with conflict clients. The same unpleasant symptoms can occur in a person who is valiantly caring for a relative with an incurable illness. Although in such a situation, the person understands that caring for the patient is his duty, but over time he is seized by a feeling of despair and indignation.
Burnout syndrome can occur in a person who is forced to work outside the calling, however, he cannot refuse the hateful work due to a number of objective reasons.
Quite often, burnout syndrome is recorded in people of creative professions: writers, artists, actors. The reasons for the decline in activity, as a rule, lie in the lack of recognition of their talent by society, in negative criticism of their works, which leads to a decrease in self-esteem.
It was found that the formation of the emotional burnout syndrome is facilitated by the lack of coordination of actions in the team, the presence of fierce competition. Also, an unfavorable psychological climate and poor organization of work in the team can lead to frustration: unclear planning of the employee's functions, unclear goal formation, poor material base, bureaucratic obstacles. The absence of appropriate material and moral reward for the work done contributes to the formation of the emotional burnout syndrome.
Burnout treatment
Unfortunately, burnout syndrome is a condition that is not given proper attention and is not treated in a timely manner. The main mistake: a person prefers to “strain” strength and perform suspended work, rather than regain strength after overwork and overcome a mental “storm”.
To prevent further worsening of the burnout syndrome, psychologists advise starting treatment by looking "fear in the eye": recognizing the fact of the disorder. You need to promise yourself that soon there will definitely be a new powerful stimulus for action, a fresh source of inspiration will arise.
Good habit: in time to abandon the endless pursuit of often absolutely useless things, which leads to complete physical and mental exhaustion.
Burnout treatment involves an important but simple measure: slow down your pace. Allow yourself today to do half the work you are trying to do every day. Take a 10-minute rest break every hour. Take time to leisurely contemplate the wonderful results you have achieved.
Burnout syndrome cannot be treated without changing your low self-esteem. Be sure to note your positive character traits, praise even tiny feats, thank you for hard work and diligence. Make it a rule: be sure to reward yourself for achieving a small result on the way to huge success.
Sometimes the treatment for burnout syndrome has to be radical: quit your hated organization and find a job in a new, albeit less "heated" place. A good way to overcome emotional burnout syndrome: master new knowledge, for example: enrolling in a course foreign languageby learning the intricacies of the most complex computer programs or discovering your vocal potential. Try yourself in new guises, discover your hidden talents, do not be afraid to experiment in previously unknown areas.
Treatment by means of "green pharmacy" includes long-term intake of natural stimulants: tinctures of ginseng, eleutherococcus, lemongrass. In the evening hours, to get rid of insomnia, sedatives should be preferred: decoction of motherwort, mint, lemon balm, valerian.
Psychotherapeutic treatment is becoming an excellent alternative to drug therapy in difficult situations with burnout syndrome. Communication with a specialist in a comfortable environment will help determine the cause of the deterioration of the condition, develop the right motivation and protect yourself from prolonged depression.
When burnout syndrome takes on a life-threatening turnover, pharmacological treatment will help to cope with the disorder, the scheme of which is selected individually, taking into account the characteristics of the disease and clinical symptoms.
Preventive actions
Burnout prevention consists of activities aimed at improving health, resolving difficult situations, and preventing nervous breakdowns. A few rules:
- Balanced good nutrition with a minimum intake of fats, but an abundance of vitamins, minerals, proteins.
- Regular physical activity.
- Daily outdoor activities and communication with nature.
- Adequate night sleep.
- The golden rule: to work exclusively during working hours, finishing the "tails" at home.
- Obligatory day off with a cardinal change of activity.
- At least two weeks of vacation once a year.
- Daily "cleansing" of thoughts through meditation, auto-training.
- A clear arrangement and adherence to priorities in business.
- High-quality varied leisure in your free time: attending entertainment events, friendly meetings, traveling, hobbies.
Article evaluation.
Emotional burnout - This is a mechanism of psychological defense developed by a person in the form of complete or partial exclusion of emotions in response to selected traumatic influences.
Emotional burnout is an acquired stereotype of emotional, most often professional, behavior. "Burnout" is partly a functional stereotype, since it allows a person to dose and economically use energy resources. At the same time, its dysfunctional consequences can arise when "burnout" negatively affects the performance of professional activities and relationships with partners.
Navigating the article:
The causes of burnout syndrome
- Lack of a clear connection between the work process and the result;
- Inconsistency of the results with the expended forces;
- Limited time to achieve the goals;
- Inability to regulate one's own emotional states;
- Large loads and responsibility to the authorities;
- Lack of communication skills and the ability to get out of difficult situations.
Burnout phases and symptoms
V.V. Boyko allows you to assess the phase of emotional burnout and the severity of certain symptoms in each phase.Given below are detailed descriptions each of the phases and symptoms.
I Phase voltage - is a harbinger and "triggering" mechanism in the formation of emotional burnout. Consists of the following symptoms:
1. Symptom "experiences of traumatic circumstances".
It manifests itself as an awareness of psychotraumatic factors of activity that are difficult to eliminate. Despair and resentment builds up. The insolubility of the situation leads to the development of other phenomena of "burnout".
2. Symptom dissatisfaction with yourself.
As a result of failures or inability to influence traumatic circumstances, a person usually experiences dissatisfaction with himself, profession, and specific duties. There is a mechanism of "emotional transfer" - the energy of emotions is directed not so much outward as towards oneself.
3. Symptoms "being caged".
They do not occur in all cases, although they are a logical continuation of developing stress. When traumatic circumstances press, and we can not change anything, a feeling of helplessness comes to us. We are trying to do something, focusing all our capabilities - mental resources: thinking, attitudes, meanings, plans, goals. And if we don't find a way out, a state of intellectual and emotional stupor sets in.
4. Symptom "anxiety and depression".
The symptom of "being caged" can turn into anxiety-depressive symptoms. The professional experiences personal anxiety, disappointment in himself, in the profession or place of work. This symptom is an extreme point in the formation of phase I.
Phase II of "resistance" - the separation of this phase into an independent one is very conditional. In fact, resistance to increasing stress begins from the moment tension appears. A person strives for psychological comfort and therefore tries to reduce the pressure of external circumstances. The formation of protection at the stage of resistance occurs against the background of the following phenomena:
1. Symptom "inadequate selective emotional response".
An undeniable sign of "burnout" when a professional ceases to recognize the difference between two fundamentally different phenomena:
- economical expression of emotions;
- inadequate selective emotional response.
In the first case, we are talking about a useful skill of interaction with business partners - to connect emotions of a rather limited register and moderate intensity: a light smile, a friendly look, a soft, calm tone of speech, restrained reactions to strong stimuli, laconic forms of expression of disagreement, lack of categorical, rude. If necessary, the professional is able to treat the ward or client more emotionally, with sincere compassion. This mode of communication indicates high level professionalism.
It is a completely different matter when a professional inadequately "saves" on emotions, limits emotional return by selectively responding to situations. The principle “I want it or I don’t want to” works: I will find it necessary - I will pay attention to the ward, the partner, if there is a mood, I will respond to his condition and needs. Despite the unacceptability of this style of emotional behavior, it is very common. The fact is that a person often thinks that he is acting in an acceptable way. However, the subject of communication or the observer fixes something else - emotional callousness, impoliteness, indifference.
Inadequate selective emotional response is interpreted by partners as disrespect for their personality, i.e. passes into the plane of morality.
2. Symptom "emotional and moral disorientation".
It is a logical continuation of an inadequate response in a relationship with a business partner. A professional not only realizes that he does not show the proper emotional attitude towards his ward, he also justifies himself: "you cannot sympathize with such people", "why should I worry about everyone," "she will also sit on her neck," etc.
Such thoughts and assessments indicate that the moral feelings of a social worker are left aside. The doctor, social worker, teacher has no moral right to divide the wards into "good" and "bad", into worthy and unworthy of respect. True professionalism is a non-judgmental attitude towards people, respect for the individual, whatever it may be, and the fulfillment of one's professional duty.
3. Symptom "expanding the sphere of economy of emotions".
Burnout symptoms appear outside of professional activities - at home, in communication with friends, acquaintances. A well-known case: at work you are so tired of contacts and conversations that you do not want to communicate even with loved ones. At work, you still hold on, but at home you become isolated or even “growl” at your spouse and children. By the way, it is family members who often become "victims" of emotional burnout.
4. Symptom "reduction of professional duties".
It manifests itself in an attempt to alleviate or reduce responsibilities that require emotional costs. The wards are deprived of elementary attention.
Phase III of depletion - characterized by a drop in general energy tone and a weakening of the nervous system. "Burnout" is becoming an integral attribute of personality.
A symptom of "emotional deficiency". A professional gets the feeling that emotionally he cannot help his clients, wards. Not able to enter into their position, participate and empathize. The fact that this is nothing more than emotional burnout is evidenced by the past: there were no such sensations before, and the person experiences their appearance. Irritability, resentment, harshness, rudeness appear.
The symptom of "emotional detachment". Man gradually learns to work like a soulless automaton. He almost completely excludes emotions from the sphere of professional activity. In other areas, he lives with full-blooded emotions.
Reacting without feeling or emotion is the most prominent symptom of burnout. It testifies to the professional deformation of the personality and damages the subject of communication.
The ward may be deeply traumatized by the indifference shown to him. Especially dangerous is the demonstrative form of emotional detachment, when a professional with all his appearance shows: "I don't give a damn about you."
A symptom of personal detachment, or depersonalization. It manifests itself not only at work, but also outside the sphere of professional activity.
Burnout metastases penetrate the personal value system. An anti-humanistic attitude arises. The personality claims that working with people is not interesting, does not give satisfaction, does not represent social value. In the most severe forms of "burnout", a person zealously defends his anti-humanist philosophy: "I hate ...", "I despise ...", "I would like to take a machine gun and everyone ...".
In such cases, "burnout" merges with psychopathological manifestations of the personality, with neurosis-like or psychopathic states. Professional work with people is contraindicated for such individuals.
4 symptom "psychosomatic and psychovegetative" disorders.
If everything is normal with a person's morality, he cannot afford to "spit" on people, and "burnout" continues to grow - deviations in somatic or mental states... Sometimes even the thought of difficult patients, wards, causes a bad mood, bad associations, a sense of fear, unpleasant sensations in the heart, vascular reactions, exacerbation of chronic diseases.
Methodology for diagnosing the level of emotional burnout
Check yourself. If you are a professional in any field of interaction with people, it will be interesting for you to see to what extent you have developed psychological defenses in the form of emotional burnout. Read the judgments and answer "yes" or "no".Questions:
1. Organizational flaws at work constantly make me nervous, worried, tense.
2. Today I am as satisfied with my profession as I was at the beginning of my career.
3. I made a mistake in choosing a profession or a profile of activity (I am not in my place).
4. I am worried that I have begun to work worse (less productive, better quality, slower).
5. The warmth of interaction with partners depends very much on my mood - good or bad.
6. As a professional, the well-being of partners hardly depends on me.
7. When I come home from work, then for some time (2-3 hours) I want to be alone, so that no one will communicate with me.
8. When I feel tired or stressed, I try to solve my partner's problems as soon as possible (curtail the interaction).
9. It seems to me that emotionally I cannot give partners what professional duty requires.
10. My work dulls emotions.
11. I'm really tired of the human problems I have to deal with at work.
12. It happens that I fall asleep badly (sleep) because of the anxiety associated with work.
13. Interaction with partners requires a lot of stress from me.
14. Working with people is becoming less and less satisfying.
15. I would change jobs if the opportunity presented itself.
16. I am often upset that I cannot properly provide my partner with professional support, service, assistance.
17. I always manage to prevent influence bad mood for business contacts.
18. It upsets me very much if something goes wrong with a business partner. ...
19. I get so tired at work that at home I try to communicate as little as possible.
20. Due to lack of time, fatigue or stress, I often pay less attention to my partner than I should.
21. Sometimes the most common communication situations at work are annoying.
22. I calmly accept well-founded claims of partners.
23. Communication with partners prompted me to stay away from people.
24. Thinking about some work colleagues or partners makes me feel bad.
25. Conflicts or disagreements with colleagues take a lot of energy and emotions.
26. I find it increasingly difficult to establish or maintain contacts with business partners.
27. The situation at work seems to me very difficult, complicated.
28. I often have anxious expectations, saints with work: something has to happen, how to avoid mistakes, whether I can do everything as it should, whether they will reduce, etc.
29. If my partner is unpleasant to me, I try to limit the time of communication with him or pay less attention to him.
30. In communication at work, I adhere to the principle: "do not do good to people, you will not get evil."
31. I willingly tell my family about my work.
32. There are days when mine emotional condition has a bad effect on the results of the work (I do less, the quality decreases, conflicts occur).
33. Sometimes I feel that I need to show emotional responsiveness to my partner, but I can't.
34. I am very worried about my work.
35. You give more attention and care to your work partners than you receive gratitude from them.
36. When thinking about work, I usually feel uncomfortable: begins to prick in the heart, pressure rises, a headache appears.
37. I have a good (quite satisfactory) relationship with my immediate supervisor.
38. I am often glad to see that my work is beneficial to people.
39. Lately (or as always) I have been haunted by failures at work.
40. Some aspects (facts) of my work cause deep disappointment, plunge into despondency.
41. There are days when contacts with partners are worse than usual.
42. I share business partners (stakeholders) worse than usual.
43. Fatigue from work leads to the fact that I try to reduce communication with friends and acquaintances.
44. I usually take an interest in the personality of my partner beyond the case.
45. Usually I come to work refreshed, with fresh energy, in a good mood.
46. \u200b\u200bI sometimes find myself working with partners, without a soul.
47. At work there are people so unpleasant that you involuntarily wish them something bad.
48. After communicating with unpleasant partners, I have a deterioration in physical or mental well-being.
49. At work, I experience constant physical or psychological stress.
50. Success at work inspires me.
51. The situation at work, in which I found myself, seems to me hopeless (almost hopeless).
52. I lost my peace of mind because of work.
53. Throughout last year there was a complaint (were complaints) to me from the partner (s).
54. I manage to save my nerves due to the fact that I do not take much of what is happening with partners to my heart.
55. I often bring negative emotions home from work.
56. I often work hard.
57. Before, I was more responsive and attentive to partners than now.
58. In working with people I am guided by the principle: do not waste your nerves, take care of your health.
59. Sometimes I go to work with a heavy feeling: how tired of everything, I would not see or hear anyone.
60. After a busy day at work, I feel unwell.
61. The contingent of partners with whom I work is very difficult.
62. Sometimes it seems to me that the results of my work are not worth the effort that I spend.
63. If I was lucky with my job, I would be happier.
64. I am desperate because I have serious problems at work.
65. Sometimes I act with my partners in a way that I would not want to be treated with me.
66. I condemn partners who count on special indulgence and attention.
67. More often than not after a working day I have no strength to do household chores.
68. Usually I rush the time: the working day would be over as soon as possible.
69. The states, requests, needs of partners usually worry me sincerely.
70. When working with people, I usually put on a screen that protects from other people's suffering and negative emotions.
71. Working with people (partners) really disappointed me.
72. To recuperate, I often take medications.
73. As a rule, my working day is calm and easy.
74. My requirements for the work performed are higher than what I achieve due to circumstances.
75. My career has gone well.
76. I am very nervous about everything related to work.
77. I would not like to see and hear some of my regular partners.
78. I commend colleagues who completely devote themselves to people (partners), forgetting about their own interests.
79. My fatigue at work usually has little effect (does not affect in any way) in communicating with my family and friends.
80. If given the opportunity, I pay less attention to the partner, but so that he does not notice it.
81. I am often let down by my nerves when dealing with people at work.
82. To everything (almost everything) that happens at work, I have lost interest, a living feeling.
83. Working with people had a bad effect on me as a professional - it made me angry, made me nervous, dulled my emotions.
84. Working with people clearly undermines my health.
The test developer used a complicated scheme for calculating test results. Each option was preliminarily assessed by experts with one or another number of points, which are indicated in the "key". This is because the features included in a symptom have different meanings in determining its severity. The most indicative sign for this symptom received from the experts the maximum score - 10 points.
There is a three-stage system for obtaining indicators: a quantitative calculation of the severity of an individual symptom, the summation of symptom indicators for each of the "burnout" phases, the determination of the final indicator of the "emotional burnout" syndrome as the sum of indicators of all 12 symptoms. Interpretation is based on qualitative and quantitative analysis, which is carried out by comparing the results within each phase. At the same time, it is important to highlight to which phase of stress formation the dominant symptoms belong and in which phase their greatest number.
Thus, in terms of semantic content and quantitative indicators calculated for different phases formation of the "burnout" syndrome, it is possible to give a rather voluminous characterization of the personality and, which, in the author's opinion, is no less important, to outline individual measures of prevention and psychocorrection.
Data processing.
In accordance with the "key", the following calculations are carried out:
1. The sum of points is determined separately for each of the 12 symptoms of "burnout", taking into account the coefficient indicated in parentheses. So, for example, according to the first symptom, a positive answer to question # 13 is estimated at 3 points, and a negative answer to question # 73 is estimated at 5 points, etc. the number of points is summed up and a quantitative indicator of the severity of the symptom is determined.
2. The sum of symptom indicators for each of the 3 phases of the formation of "burnout" is calculated.
3. The final indicator of the "emotional burnout" syndrome is found - the sum of the indicators of all 12 symptoms.
Keys.
"Voltage":
- Experiencing traumatic circumstances: +1 (2), +13 (3), +25 (2), -37 (3), +49 (10), +61 (5), -73 (5)
- Dissatisfaction with oneself: -2 (3), + 14 (2), + 26 (2), - 38 (10), - 50 (5), + 62 (5), +74 (3)
- Caged: +3 (10), +15 (5), +27 (2), +39 (2), +51 (5), +63 (1), -75 (5)
- Anxiety and depression: +4 (2), +16 (3), +28 (5), +40 (5), +52 (10), +64 (2), +76 (3)
- Inappropriate emotional selective response: +5 (5), -17 (3), +29 (10), +41 (2), +53 (2), +65 (3), +77 (5)
- Emotional and moral disorientation: +6 (10), -18 (3), +30 (3), +42 (5), +54 (2), +66 (2), -78 (5)
- Expanding the sphere of saving emotions: +7 (2), +19 (10), -31 (20), +43 (5), +55 (3), +67 (3), -79 (5)
- Reduction of professional duties: +8 (5), +20 (5), +32 (2), -44 (2), +56 (3), +68 (3), +80 (10)
- Emotional deficit: +9 (3), +21 (2), + 33 (5), -45 (5), +57 (3), -69 (10), +81 (2)
- Emotional detachment: +10 (2), +22 (3), -34 (2), +46 (3), +58 (5), +70 (5), +82 (10)
- Personal detachment (depersonalization): +11 (5), +23 (3), +35 (3), +47 (5), +59 (5), +72 (2), +83 (10)
- Psychosomatic and psychovegetative disorders: +12 (3), +24 (2), +36 (5), + 48 (3), +60 (2), +72 (10), +84 (5)
The proposed technique gives a detailed picture of the "emotional burnout" syndrome. First of all, you need to pay attention to the individual symptoms. The indicator of the severity of each symptom ranges from 0 to 30 points:
9 or less points - not an established symptom,
10-15 points - a developing symptom,
16 -20 points is an established symptom.
20 or more points - symptoms with such indicators are dominant in the phase or throughout the burnout syndrome.
The next step in the interpretation of the survey results is to comprehend the indicators of the phases of stress development - "tension", "resistance" and "exhaustion". In each of them, the assessment is possible in the range from 0 to 120 points. However, the comparison of the points obtained for the phases is not legitimate, because it does not indicate their relative role or contribution to the syndrome. The fact is that the phenomena measured in them are significantly different: reactions to external and internal factors, methods of psychological defense, the state of the nervous system. By quantitative indicators, it is legitimate to judge only how much each phase has formed, which phase has formed to a greater or lesser extent:
36 or less points - the phase has not formed;
37-60 points - the phase is in the stage of formation;
61 and more points - the formed phase.
Emotional burnout is a kind of reaction of the human body to prolonged exposure to occupational stress, manifested in mental, physical and psycho-emotional exhaustion. In other words, this state is a kind of psychological defense mechanism against the stresses arising in the labor sphere. Burnout is especially susceptible to people whose professional activity is related to communication with other people, as well as representatives of altruistic professions.
For the first time this phenomenon was described in the USA in 1974 and received the name "burnout". This term was used in relation to absolutely healthy people who are forced to constantly be in an emotionally loaded atmosphere while performing their work duties. As a result, a person loses most his physical and emotional energy, becomes dissatisfied with himself and his work, ceases to understand and sympathize with people who have to provide professional assistance. The symptomatology of the syndrome in question is very extensive and is determined personality traits each specific person. To get out of this condition, special treatment is often required.
Provoking factors
The syndrome of emotional burnout is considered in psychology as a consequence of huge emotional costs, at which communication with people is always required. This pathological condition is especially susceptible to people of such professions as teachers, medical workers, business leaders, sales representatives, social workers, etc. A routine, a busy work schedule, a salary that does not satisfy existing needs, the desire to be the best in everything and many other factors can cause severe stress and negative emotions, which gradually accumulate inside and lead to emotional burnout.
But it's not just hard work that can trigger burnout. Certain features of the character and lifestyle of a particular person also determine a predisposition to such a condition. So, the possible causes of burnout can be conditionally divided into several groups, the first of which will include factors directly related to professional activity: lack of control over the work performed, low wage, increased responsibility, too monotonous and uninteresting work, high pressure from the leadership.
A number of factors contributing to burnout can be seen in a person's lifestyle. So, workaholics are most susceptible to this phenomenon, people who do not have close people and friends nearby, who do not get enough sleep, who impose large responsibilities on their shoulders and do not receive outside help. Among the individual character traits that cause an increased risk of burnout, psychologists single out perfectionism, pessimism, the desire to fulfill their duties without outside help, the desire to control absolutely everything. Typically, people with personality type A are particularly susceptible to burnout.
Classification
Today there are several classifications according to which the burnout syndrome is divided into several stages. So, according to the dynamic model of E. Hartman and B. Perlman, this state goes through four stages of its development:
Another scientist, D. Greenberg, considered the problem as a five-step progressive process, in which each of the stages received its original name:
| Stage | Characteristic |
|---|---|
| "Honeymoon" | The initial enthusiasm of the employee under the influence of constant stressful situations gradually decreases, and the work begins to seem less and less interesting |
| "Lack of fuel" | The first signs of burnout appear; apathy, sleep disturbances, increased fatigue. The employee works less productively, begins to distance himself from his own professional responsibilities |
| Chronic manifestations | Chronic irritability, chronic fatigue syndrome, depression occur against a background of deterioration in physical condition (decreased immunity, exacerbation of chronic diseases, etc.) |
| The crisis | By this time, a person has most likely already developed certain chronic pathologies, which leads to an even greater decrease in working capacity. Psychological symptoms are also increasing |
| "Breaking the wall" | Problems of the physical and psychological plan are aggravated so much that the development of severe, life-threatening conditions is possible |
It should be noted that the development of burnout syndrome in each person occurs individually. This process is largely dependent on professional conditions, as well as personal characteristics.
Clinical manifestations
The clinical manifestations of emotional burnout are conventionally divided into three broad groups: physical, behavioral and psychological. The first group includes symptoms such as chronic fatigue syndrome, manifestations of asthenia, headaches, disturbances from digestive system, loss or rapid weight gain, sleep disturbances, arterial hypertension, tremors of the limbs, nausea, shortness of breath, pain in the heart, etc.
Behavioral and psychological signsburnout syndrome manifests itself in the fact that the patient begins to lose interest in his own work, and its implementation becomes more and more difficult. Against the background of a decrease in enthusiasm and self-esteem, there may be:
- feeling of their own helplessness and uselessness;
- loss of interest in work, its formal performance;
- unmotivated worry and anxiety;
- guilt;
- boredom and apathy;
- lack of confidence in oneself and one's own professional qualities;
- suspicion;
- increased irritability;
- disappointment;
- feeling of omnipotence (in relation to clients, patients, etc.);
- distancing from colleagues or clients;
- general negativism in relation to the prospects for career growth and life in general;
- feeling lonely.
Some changes can also be noticed in the behavior of a person prone to burnout. Usually this condition is characterized by an almost complete absence of physical activity, increased working hours, impaired appetite, and possibly alcohol or drug abuse.
Features of the course in representatives of certain professions
According to statistics, one of the first places in terms of the risk of developing emotional burnout is occupied by medical workers of various qualifications, from nurses to doctors of the highest category.This is due to the fact that the duties of health workers include very close interaction with patients, taking care of them. When faced with negative experiences, people imperceptibly become involved in them, which leads to psychological overload. In addition, the accumulation of emotional stress is facilitated by routine daily duties and a busy work schedule. Emotional burnout often occurs among psychiatrists, specialists working in medical institutions for seriously ill patients (with oncology, HIV, etc.). As a result of burnout, people experience chronic exhaustion on an emotional and physical level, which almost always leads to a deterioration in the quality of their duties.
Educators, as well as healthcare professionals, have an increased risk of developing a condition such as burnout syndrome. Chronic fatigue often results from constant contact with students and their parents, in addition, one should take into account the large pedagogical load, a clear schedule, and responsibility to the leadership. Low wages can also trigger stress. As a result of prolonged exposure to stress, a good teacher can begin to treat students insensitively, provoke conflict situations due to his own irritation, and begin to show aggression not only at work, but also at home.
The profession of a social worker is also associated with an increased risk of emotional burnout, whose activities are always associated with high moral responsibility for other people. This profession requires a high psychological load, while the criteria for success in it are rather vague. Constant stress, the need to interact with “unmotivated” clients, and even extreme working conditions contribute to the development of emotional burnout.
Diagnosis and therapy
Burnout syndrome has more than a hundred different manifestations, which must be taken into account during the examination. Diagnosis of a pathological condition is carried out on the basis of the patient's complaints, chronic somatic diseases that he has, facts of use drugs... During the conversation, the psychotherapist will find out the professional conditions of the patient. To determine the stage of burnout, a special technique is used, which includes a series of tests and surveys.
Burnout treatment should be aimed, first of all, at eliminating the stress factor, as well as increasing motivation and balancing the energy costs of professional activities and receiving remuneration. A qualified psychotherapist can help the patient cope with stress. Together with psychotherapy, drugs are usually prescribed to relieve the symptoms of a pathological condition. However, the lion's share of success in combating burnout depends on the patient himself and his desire to change the situation.
It is necessary to start combating burnout syndrome as soon as possible. Experts recommend to be active in the workplace, not to be afraid to declare your needs and rights, to refuse to perform work that is not in job descriptions... It is necessary to devote time to yourself, find an interesting hobby, play sports, communicate with friends and family. If treatment is not improving, the best recommendation is to leave work at least temporarily.
Preventive measures
Prevention of the described syndrome is extremely important for representatives of all professions, especially those that are at risk. According to experts, emotional burnout can be prevented if you develop some kind of relaxing ritual for yourself. This can be meditation, listening to your favorite music, etc. In addition, the psychological health of a person largely depends on factors such as proper nutrition, regular physical activity.
In the course of performing professional duties, psychologists advise learning to say “no” where necessary, as well as taking a short “technological” break every day, completely withdrawing from work for at least a few minutes. Also powerful tool dealing with stress is creativity, and therefore, to prevent emotional burnout, it is extremely important to develop your creativity.
10.Prevention of burnout syndrome.
Burnout prevention uses some of the treatments that are used. What serves as a defense against emotional exhaustion can be used effectively in therapy.
In order to prevent the syndrome, personality-orienting techniques are used, which are aimed at improving personal qualities, resisting stressful conditions by changing their attitude, behavior, etc. It is necessary that the person himself participate in solving the problem. He must clearly understand what burnout syndrome is, what consequences arise during a long course of the disease, what stages are there, what is needed in order to avoid the development of the syndrome and increase his emotional resources.
At the beginning of the disease, it is necessary to provide the person with a good full rest (and complete isolation from the work environment for a while is necessary). You may also need the help of a psychologist, psychotherapist.
The following recommendations have good prophylactic properties:
1 regular rest, you need to devote a certain time to work, a certain time to leisure. Burnout increases every time the boundaries between work and home disappear, when work takes up the entire main part of life. It is extremely important for a person to have free time from work.
2 physical exercise (at least three times a week). Sports promotes the release of negative energy, which accumulates as a result of constant stressful situations. Need to deal with those types physical activitywhich brings pleasure - walking, running, cycling, dancing, working in the garden, etc., otherwise, they will begin to be perceived as boring, unpleasant and all kinds of attempts to avoid them will begin.
3son helps to reduce stress. Adequate sleep, which lasts an average of 8-9 hours. Not getting enough rest at night can exacerbate an already stressed state. A person gets enough sleep when he easily gets up at the first rings of the alarm clock, only in this case, the body can be considered rested.
4 need to maintain a supportive workplace environment. At work, it is better to take frequent short breaks (for example, every hour for 3-5 minutes), which will be more effective than those that last longer, but less often. It is necessary to reduce the consumption of foods high in caffeine (coffee, cola, chocolate), because it is a strong stimulant that contributes to stress. It is noticed that three weeks (on average) after the cessation of the use of caffeine products in a person decreases anxiety, anxiety, muscle pain.
5 need to share responsibility, learn to refuse. A person who lives according to the principle “to be good, you need to do it yourself” will inevitably fall victim to burnout.
6need to have a hobby. A person should know that interests, in addition to work, can reduce tension. It is desirable that the hobby helps to relax, for example, painting, sculpture. Extreme hobbies increase a person's emotional stress, although some people benefit from such a change of scenery.
Burnout syndrome is, first of all, fatigue from prolonged work in an enhanced mode. The body will use up all its reserves - emotional, physical - a person has no strength left for anything else. Therefore, the prevention of emotional burnout syndrome, first of all, is good rest. You can regularly spend weekends in nature, travel vacation, play sports. Psychological trainings, various relaxing techniques (relaxation, yoga, etc.) also help well with the development of burnout syndrome. You need to develop on a personal level - read new books, learn new things, look for new areas to apply your skills. It is imperative to achieve your goal, to lead a healthy lifestyle, get rid of constant feelings of guilt. It is necessary to achieve the set result and appreciate it, each new achievement is a reason for joy.
One of the ways to protect yourself from emotional exhaustion is professional development and self-improvement. The exchange of information, experience with representatives of another service is in a good way to feel the world more widely (and not just within your own team). There are many ways to do this now: conferences, seminars, refresher courses, etc.
We must learn to avoid unnecessary competition. Sometimes situations arise in which the desire to win, by all means, generates a feeling of anxiety, aggression, irritability, which causes the development of burnout syndrome.
When communicating, when a person shares his feelings, experiences, the likelihood of emotional exhaustion is significantly reduced. Therefore, share your experiences with loved ones, look for a way out of a difficult situation together. After all, support and understanding loved one this is good prevention emotional burnout.
To reduce the risk of developing occupational exhaustion syndrome, you must:
1 correctly calculate and distribute loads
2be able to switch attention
3 it is easier to relate to emerging work conflicts
Burnout syndrome is the result of stress, severe, prolonged, severe. This disease can develop in any person, some more, some to a lesser extent. To reduce the risks of development, you need to learn how to get rid of negative emotions within yourself, it is impossible for them to accumulate, burden us. Sooner or later this will lead to a complete breakdown, both physical and moral. The condition in the syndrome of emotional burnout sometimes reaches extremely serious, in which qualified help of a specialist is needed, taking medications. But in order not to bring yourself to this, you need to independently tune in to a positive mood, enjoy life, your own successes and achievements.