How to cope with burnout?
The UN calls workplace stress “the plague of the 21st century”.
A third of workers have considered quitting their job at least once due solely to stress and burnout, according to insurance data.
While we tend to associate this term with careers, burnout can also occur in family life and even in creative work.
Stress is the human body’s response to a stimulus. If a person is constantly exposed to stressful situations, his body expends energy, which leads to rapid depletion of resources, i.e. burnout.
Acute or short-term stress can be caused by a new project, a missed deadline, a conflict conversation, a force majeure or even simple fatigue or lack of sleep.
Chronic stress also has long-term causes: prolonged lack of rest, an atmosphere of mistrust in the workplace, a large number of tasks that need to be completed simultaneously, an inability to delegate these tasks and problems in one’s personal life.
The Almighty created mecha-nisms in the human body designed to protect it from breakdowns. Thus, in response to stress factors, biochemical processes are triggered in the body to cope with the extreme situation. During the alarm stage, all systems are activated, and the body produces adrenaline, which forces a person to think, develop and seek solutions. This is the positive effect of stress.
Then comes the stage of resistance, when the body adapts to the effects of stress factors. With prolonged exposure to stimuli, tension accumulates, energy and resistance deplete and a stage of exhaustion sets in. If a person does not take the responsibility for his body entrusted to them by the Creator, does not take action independently or does not seek help, mounting stress can lead to serious physical and psychological health problems, including weakness and restless sleep, decreased concentration, unreasonable irritability which develops into memory problems, constant tension in the body and nervous system, insomnia, depression and apathy.
The insidious thing about this situation is that the depletion of resources occurs gradually and, in the early stages, is practically unnoticeable. You suddenly realise that previously pleasant things and events no longer bring joy and indifference or mild irritation replaces positive emotions. Then, anxiety mounts and even small things become painful. If attempts to “swim out” of this overwhelming emptiness fail, the body switches to energy-saving mode. That is why we feel tired immediately after waking up, struggle to complete familiar tasks and lose interest in everything.
The reason is simple: the body and mind have limited resources. It is impossible to stay awake all the time; the body needs sleep. It is also impossible to work 24/7, frequently interact with people you do not like, argue, perform tasks you hate or face misunderstandings in your family and a lack of support from loved ones. Burnout often occurs after a person realises the futility of his efforts: like Sisyphus in ancient Greek myth, he is forced to roll a heavy stone uphill, which, barely reaching the top, rolls back down again and again. This Sisyphean labour can weigh heavily on a person at work, in creative projects, in family and in relationships with loved ones.
Experts identify three approaches to dealing with stress and burnout.
The first, ‘switching off’, is based on addressing external stressors. If possible, remove external irritants, delegate tasks, turn off instant messaging and social media for a while, do not take on everything at once, identify manageable tasks and focus on them.
The second method, ‘recharge’, involves finding sources of energy. There are many ways to replenish your resources: quitting bad habits, getting adequate sleep, maintaining a daily routine, eating a healthy diet, drinking enough water, engaging in moderate physical activity (running, walking, swimming), relaxation (massage, sea salt baths, breathing exercises, reading, hobbies, etc.) and connecting with loved ones whose relationships are built on mutual respect, trust and acceptance.
To be continued…
