What Is Occupational Overuse Syndrome?

Burnout refers to the state of physical and mental fatigue and exhaustion of individuals under the stress of work. Originally proposed by Freudenberger in 1974, he believes that burnout is one of the most likely symptoms of emotional exhaustion in helping industries. ^[1] Later, Maslach et al. Referred to the psychological syndrome caused by responding to long-term emotional and interpersonal stress at work as job burnout. It is generally believed that burnout is an extreme response when an individual is unable to successfully cope with work stress, and it is an emotional, attitude, and behavioral exhaustion of an individual following a long period of stress experience.

Chinese name: Burnout
Foreign name: burnout

Applied discipline: psychology
Application range: Educational psychology

Burnout profile

Burnout concept

"Burnout", also known as "burnout", is a type of psychological exhaustion caused by work

Burnout Phenomenon is the feeling of exhaustion of body and mind and energy exhaustion experienced by office workers under the weight of work. This is not the same as physical exhaustion, but psychological fatigue. How to overcome this professional burnout? Regain your passion for work? Facing new challenges and opportunities in the best state?

A person who has been engaged in a certain occupation for a long time, and gradually repeats the work of machinery day after day, will gradually produce a kind of fatigue, fatigue, and even boredom. It is difficult to raise interest in the work, can not lose the spirit, but only rely on a Inertia to work. Therefore, the famous Canadian psychologist Christine Masler referred to patients with burnout as "business sleeping people". According to surveys, people are becoming less and less burnt out, and some people even get tired of work after working for half to eight months.

Burnout manifestation symptoms

There are three most common symptoms of burnout:

1. Lost enthusiasm for work, emotional irritability, irritability, hopelessness for the future, and indifference to people and things around them.

2. Negative work attitude, increasingly impatient and indifferent to the service or contacts, such as teachers tired of teaching, corporal punishment of students for no reason, or medical staff tired of work and bad attitude towards patients, etc.

3. The evaluation of the meaning and value of one's work declines, often arriving late and leaving early, even beginning to plan to change jobs or even change careers.

Job burnout classification

Job burnout generally includes the following three aspects:

1. Emotional failure: Refers to the lack of vitality, enthusiasm for work, and feeling that your feelings are in a state of extreme fatigue. It is found as the core latitude of burnout and has the most obvious symptoms.

2. Depersonalization: It means deliberately keeping a distance between itself and the work object, adopting an indifferent and negligent attitude towards the work object and the environment, perfunctory work, stagnation of personal development, strange behavior, and application for scheduling.

3. Powerlessness or low personal accomplishment: refers to the tendency to evaluate yourself negatively, accompanied by a decline in work ability experience and achievement experience. It is considered that work is not only unable to exert its own talents, but also tedious and tedious.

Burnout Source

Where does the feeling of burnout come from? There is actually a trace:

1. What are the high-risk occupational groups that are prone to burnout?

According to experts, teachers, health care workers, and other related practitioners are a high-incidence group of job burnout. Such helping occupations can cause burnout when helpers exhaust individual internal resources without supplement. However, under-stressed and lack of challenging work, due to the failure of personal ability to achieve a sense of achievement, resulting in burnout.

2. Did you find the right job?

Because fresh graduates will scramble around aimlessly to find a job, and finally enter the workplace confusedly, without thinking about what kind of job they like, they often wait to work for a period of time before they seem to make mistakes. After the trip, this kind of serious occupational dislocation will inevitably lead to job burnout.

3. Born by nature?

Low self-evaluation, everything in pursuit of perfectionism, A-type personality, external control personality, etc. are all easily tortured by job burnout. Type A personality is a "workaholic" personality trait. It is easy to be nervous, irritable, aggressive, and seems to be very aggressive to the outside world. It is like a long-lasting battery with constant power. Actually, the physical and mental condition is overpaid. And easily lead to mental and physical burnout.

4. Imbalances from work content or the workplace environment.

Overburdened work, lack of work autonomy, unsatisfactory pay and salaries, alienation of relationships in the workplace, strong perceptions of unfair organizational treatment, or discord with the company's philosophy can all cause burnout in disguise.

5. According to a new study, job burnout is related to job autonomy, responsibility, and work maturity. Job autonomy is negatively correlated with job burnout; job psychological maturity can positively regulate the relationship between job autonomy and job burnout; job burnout and negative responsibility are negatively correlated; job psychological maturity can positively regulate responsibility and job burnout Relationship: When the psychological maturity of the work is high, with the increase of the sense of responsibility, the decline in job burnout is more significant.

Effects of burnout

1. Lack of resources, time pressure and increased workload will all lead to job burnout. You will find that you are trying to leave, you take sick leave from time to time, and still suffer from anxiety and depression. And burnout not only affects your thinking, recent research has found that burnout is even linked to type 2 diabetes. When you are under constant stress and unhealthy conditions, your body's insulin will also be abnormal.

2. People with burnout also show a chronic failure. Includes deep fatigue, insomnia, dizziness, nausea, allergies, dyspnea, muscle pain and stiffness, irregular menstruation, swelling of the glands, sore throat, repeated flu, infectious diseases, colds, headaches, indigestion and back pain . Among them, respiratory infections and headaches can last for a long time, and some people have more serious gastrointestinal problems, ulcers and hypertension.

3. In addition to physical symptoms, sleep disorders may also occur. Some people have insomnia, they feel nervous, excited, and can't relax. There are always things that worry them in their heads. Some people sleep too much, and they spend almost all their spare time sleeping.

Burnout burnout test

Read the following questions carefully, please choose the one that suits your situation according to your situation. Among them, A-never so; B-rarely so; C-not clear; D-sometimes so; E-always so. For example, the first question: "feeling frustrated with work." If you have never done so, write "A" in the brackets after the "1" on the answer sheet.

1. Feel frustrated at work.

2. Feeling that you are not understood.

3. My work makes me emotionally exhausted.

4. I feel that I work very hard.

5. Feeling powerless when facing work.

6. Feeling discouraged at work.

7. I feel that my approach to work is inappropriate.

8. Want to take a short break or transfer to another position.

9, as long as you work hard to get good results.

10. I can confirm the value of this job.

11. Think this is a very meaningful job.

12. I can get psychological satisfaction from my work.

13. I have my own work goals and ideals.

14. I am full of energy at work.

15. I am happy to learn new things in work.

16. I can calmly deal with emotional problems.

17. After working in this job, I feel more indifferent to others.

18. I don't care about what happened to some colleagues.

19. Colleagues blamed me for the problems they encountered.

20. I am worried that this job will gradually lose my patience.

21. When facing the people, it will bring me a lot of pressure.

22. I often look forward to holidays, so I don't need to go to work.

Scoring method:

This test includes three aspects of job burnout: emotional failure (1-8), low personal achievement (9-16), and personality disintegration (17-22). Among them, 9-16 questions are reverse questions, which need to be scored in reverse, that is, 1 point is selected at 5 hours, 2 points are selected at 4 hours, 3 points are selected at 3 hours, 4 points are selected at 2 hours, and 1 hours is selected. 5 points. The remaining questions are scored normally.

Divide the scores of all questions by 22 to get an average score, which represents the severity of your burnout problem. A score of 1 indicates no burnout, and a score of 5 indicates serious burnout. A higher score indicates a greater degree of burnout.

Explanation:

For the first eight questions, the five grades of points a, b, c, d, and e are 1, 2, 3, 4, and 5, and the total score divided by 8 is the final score.

In the middle eight questions, the five grades of a, b, c, d, and e are 5, 4, 3, 2, 1, and the total score divided by 8 is the final score.

The last six questions are a, b, c, d, and e. The five scores are 1, 2, 3, 4, and 5, and the total score divided by 6 is the final score.

According to the three scores of emotional failure, low achievement and disintegration of personality, a score of 2.5 is considered as moderate burnout.

Judgment of burnout symptoms

Physical burnout

Teachers with burnout show a chronic failure. Includes deep fatigue, insomnia, dizziness, nausea, allergies, dyspnea, muscle pain and stiffness, irregular menstruation, swelling of the glands, sore throat, repeated flu, infectious diseases, colds, headaches, indigestion and back pain . Among them, respiratory infections and headaches can last for a long time, and some people have more serious gastrointestinal problems, ulcers and hypertension.

In addition to physical symptoms, sleep disorders can occur. Some people have insomnia, they feel nervous, excited, and can't relax. There are always things that worry them in their heads. Some people sleep too much, and they spend almost all their spare time sleeping. Whenever I get up in the morning, the teachers feel tired and often don't want to go to school to face those things to do. One teacher compared her situation with another teacher in the same school:

"Our situation is exactly the opposite. I have to sleep for one hour at noon and go to bed at 8pm, but I still do nt wake up the next morning and ca nt get up; my friend s problem is that she ca nt sleep, she stays all night Tossing and turning in bed, I only slept for about 2 hours. "

People under stress also develop bad habits in diet. If you want to deal with something casually, eat it very fast, or rush to work during lunch time, just don't eat it. In the long run, some people are anorexia, and some people are overeating. We can often see some teachers gain weight and some teachers are too thin.

Burnout Intelligence

Burnout also has a significant influence on intelligence.

We work during the day and receive a lot of information around us anytime, anywhere, and make judgments and feedback. Teachers who are tired will feel that the pressure brought by this information is irresistible and they cannot handle it well. It is difficult for them to focus on one thing, because they are bothered by antagonistic emotions in their heads. Some people appear confused or overwhelmed, while others can easily become angry and dissatisfied with their work performance.

They make difficult decisions, often procrastinating and hesitating. Once a decision is made, it is difficult to assume the corresponding responsibilities. A typical reflection is: No matter what I do, it is wrong.

A teacher Sun told me: "I used to ask students to draw up a study plan for the next week every weekend. I think this will help students clarify their thinking, clear tasks, do previews and reviews, and improve learning efficiency. I also collect these plans every Monday to look at them, give them some feedback and comments, or make suggestions. However, I have nt done this work for almost a month. The daily work tasks are already very heavy and there are many Things must be completed within the time limit. I always feel tired and time is tight. I know I should reply. This will be good for the students. Irritable emotions and realistic pressure make me not want to reply. I am very Hesitation and embarrassment. "

Social aspects of job burnout

There are also many problems with the social behavior of burnout teachers, and their relationship with colleagues and students is in crisis.

Many people are exhausted and lose interest in everything. Outside of class, they try to stay in their office as much as possible. They don't want to contact teachers in other grades or other disciplines. They don't want to participate in activities such as basketball or table tennis. One teacher described it this way:

"There are so many things left unaddressed, so many problems left unsolved, and annoying. I don't want to go anywhere, I have no mood to chat with others, and I have no mood to play with others, I feel very afraid of being with others Communication, I just want to stay alone for a while, even if it's just a daze. "

In the face of students, teachers have become increasingly less compassionate and unwilling to get into the problems of students. They are indifferent to students, ridicule students for their mistakes, and slightly unsatisfactory things make them intolerable. Some teachers even vent their anger on the students, punishing the students for no good reason, making the teacher-student relationship very tense and creating a deep gap between each other.

Teachers in this state will reduce their frustrations with cynical or ironic status quo. They laugh at colleagues and students, despise administration, and despise schools. Make malicious jokes about students, student parents, colleagues, and administration.

Emotional burnout

At first teachers were unwilling to acknowledge the existence of burnout. Later, teachers would rather blame others or other things than identify the source and try not to tell the problem. Gradually, teachers began to suspect that all problems were due to their lack of abilities, but they could not change the status quo, so they could only use negative methods to deal with work and interpersonal competition, and it was easy to guard against others Become paranoid and suspicious.

Reduced personal accomplishment, self-blame, and loss of self-esteem are also characteristics of burnout. One teacher said, "I used to be excited about teaching, and now all I do is yell at the children. I feel very guilty, but dealing with them day after day makes me very depressed." This This poor sense of self will lead to worse job performance, and will make teachers feel that their previous judgments are correct. They are indeed inadequate, although this may not be the case.

The consequence of being fed by the sense of failure and loss is the breakdown of individual self-esteem. For teachers, they lose their self-esteem when they feel they are not meeting their expectations. For example, they feel frustrated when they are unable to generate new ideas. One teacher's Liao Liao revealed the frustration: "I became less creative and more stubborn. I did nothing." Not only did she fail to meet her own standards, she also lost all teachers in the school support. "We (all teachers) have become isolated and no longer talk about our teaching. The atmosphere in the office is negative and full of gossip. I now doubt whether I am qualified to be a teacher."

Mental burnout

Because teachers are overwhelmed by burnout, life is dull and boring. Relationships with students, colleagues, and families become dangerous, and even the personal spiritual world is destroyed.

It is very important for us to maintain work and life balance and coordination. When personal needs, work, and family are balanced, people will feel spiritually harmonious and calm, but the burnout teacher just lives in an imbalance. After a long period of frustration and stress, the joy, confidence and creativity of work disappeared. They flinched into the corner, suppressing themselves, and experiencing mental problems such as fear, anxiety, isolation, and apathy. A teacher said: "I felt like I had fallen into a black hole and I was desperate. I had to run away from school before I collapsed."

At this time, they will want to escape from frustration and escape from reality-go to a new school or retire. Some survey data show that many complained and dissatisfied teachers feel that they can no longer support it, and resigned from the profession that once made them proud.

Causes of burnout burnout

Maslach and Leiter proposed the job matching theory of burnout in 1997. They believe that the more mismatched employees and work are in the following six areas, the more prone to burnout, including:

Work load: if overworked;

Control: Mismatches in control are related to the sense of weakness in job burnout, which usually indicates that the individual does not have sufficient control over the resources required at work, or that the individual does not have sufficient authority to use the work methods that they believe are the most effective;

Remuneration: can refer to economic remuneration, more to living remuneration;

Social: For example, employees do not have a positive connection with colleagues around them (they may isolate individuals due to work or lack social connections, but at the same time conflict with others at work has a serious impact);

Fairness: It is caused by the unfairness of workload or remuneration. The unfairness of evaluation and promotion can easily lead to emotional exhaustion;

Conflicts of values: Employees and surrounding colleagues or supervisors have inconsistent values. ^[2]

Burnout Solutions

Six books on burnout

Work is something everyone must do, but uniform work can be tiring. Probably every time, you will want to give up, do not want to do, this is a normal period of mental fatigue. There is a method that allows you to overcome such mental fatigue and maintain a full state of energy, and work every day to be UP every day!

Many people find it tiring to work, not necessarily physical fatigue, and sometimes psychological fatigue. Many American scholars use the term "Burnout" to describe the loss of work, sense of worth, exhaustion, or exhaustion. The reason is that a person who dedicates himself to an ideal, work, or lifestyle, but does not get the expected reward, is not necessarily a material reward, but does not have a sense of value, or is not inspired or valued as he should. The result is a high turnover rate.

There is a case where you don't need to change jobs, as long as you adjust your work schedule or mentality, we recommend that you use the following methods.

Six Methods of Happy Work

Plan A --- (Action) Take action: When there is a problem in the original organization, ask yourself what you can do, what choices you have, you can actively communicate with the boss about what happened, how to solve it, etc. Plan A is always a priority strategy, and it is also a cure method to change the problem. The others are auxiliary methods.
Plan B (Belief) Adjustment Ideas: If Plan A cannot be resolved, you should consider adjusting your subjective thinking. There are several strategies, such as the strategy with more than one, and the other is to use the strategy of optimism to the end.
Plan C (Catharsis) Expressing emotions: You can find friends to express emotions. Emotion management is like Dayu's water management, and it is best to channel them.
Plan D (Distraction): If you have some interests and hobbies in life, you can temporarily divert your attention. This is a good assisting strategy to avoid stress.
Plan EExistential-ism finds meaning: Many people are burned out because their work loses meaning. Ex-istentialism means existentialism, which is what it means to do this job. You must ask yourself, what exactly do you want to pursue? Does this work mean anything to you? If you can't find any meaning at all, maybe you should really consider changing your job.
Plan F (Fitness) Enhances physical fitness: It emphasizes the need to charge, diet, nutrition, exercise, and appropriate medicine to maintain a healthy body. All mental health is actually based on physical health. If a person can live and work normally, exercise properly, and be energetic, he will be very different from a state of burnout.

Occupational burnout is caused by work, which directly affects work readiness, and then adversely affects work, resulting in deterioration of work status and further deepening of burnout. It is a vicious circle of factors that are extremely destructive to work. Therefore, how to effectively eliminate job burnout is of great significance for stabilizing the workforce and improving job performance.

Burnout intervention emphasis

The job mismatch theory advocates intervention training programs for job burnout, which should focus on the transformation of job mismatch. This not only requires training of individual employees, but also emphasizes management training. Management training refers to changing one or more of the above six job mismatches, which requires the cooperation of the organization. Only with the two-pronged approach of individual employee and organization intervention can satisfactory results be achieved. This theory has a guiding effect on organizational intervention.

Although there is no clear answer to effective interventions on burnout, experts in this field still give some suggestions based on existing research and their own experience, hoping to help individuals and organizations in the burnout dilemma . The individual-oriented interventions emphasize:

Cognitive change: Require individuals to have a clearer understanding of their abilities and opportunities, and not cause job burnout due to inappropriate expectations and failure of efforts;

Facing problems proactively: take a more proactive approach, rather than evade;

Attribution training: Attributing the cause of the problem to factors that the individual can control, such as ability and effort, will help you become a more internally controlled person;

In addition, expressing your opinions more actively, making the best efforts to change the environment, and reasonable diet and exercise will help you escape from the burnout.

For the leadership of an enterprise or an organization, it is even more difficult to stand by and let it develop in the face of employee burnout. Here are some ways to help you effectively reduce and reduce employee burnout:

Clear assignment of tasks;

1. Clarify roles and responsibilities;

2. Provide constructive feedback;

3. More acceptance of employees' opinions on processes and reengineering;

4. In the evaluation of work performance, the advantages, contributions, mistakes and shortcomings of employees must be placed in an important position;

5. Provide job-related training and information.

Detailed burnout countermeasures

Burnout, as an objective existence, has become an obstacle to many people's positive behavior. How to make them say goodbye to burnout, I think there are two effective ways to try them out.

First, change the stressors that cause burnout. In the recent Business Daily and the North-South Talent Network, the results of the first Ningbo Enterprise Managers Pain Index survey show that the superior always distrusts me, insufficient authorization and the company s scheduled work goals are too high are the most painful stress source. Therefore, as a supervisor and manager of the management department, it is necessary to highlight the emotional management characteristics as much as possible, and truly embody the "people-oriented" management philosophy, rather than blindly exert pressure; create a relaxed and harmonious working atmosphere as much as possible, and provide employees with interpersonal communication Opportunities, so that their depression and doubts can be resolved in a timely manner; at the same time, a new evaluation system and adjustment of the competition mechanism to meet the achievement needs of most employees. This can buffer the psychological pressure of employees to a certain extent and reduce the occurrence of job burnout. This requires the care of the whole society. But this is not shifted by the will of employees.

Secondly, to improve one's ability to understand mental health and the most basic ability to use psychological strategies, rather than just relying on changes in stressors. This is the root of saying goodbye to burnout. This is very effective.

Burnout Knows Yourself

(I) Understanding the self: It is to recognize self-worth, master your strengths and weaknesses, predict the signs of burnout, understand whether your subjective emotions have affected your physical and psychological changes, and whether you are actively preparing for stress. ? With a positive self-knowledge, we can face the objective existence of a passionate situation; we can be brave to face various phenomena, accurately treat all people and things in the surrounding environment, target ourselves to psychological control, and try to be as close to the surrounding environment as possible. Maintain a positive balance and become the master of your own actions, so as to avoid suffering the physical and psychological damage caused by stress; you can self-adjust the foreseeable stress, actively set up a buffer zone, and improve your psychological coping Level. Therefore, only by getting rid of the self's shadow and correctly understanding yourself and the surrounding environment, can you regard change as a normal thing, continue to accept the stimulus of change, actively, happily and proactively meet the challenges of life and get out of burnout.

Coping with burnout

(2) Coping Style: Coping refers to the ability to successfully cope with environmental challenges or problems. Generally, positive coping styles can effectively deal with psychological stress and restore the state of balance between physiology and psychology; negative coping often keeps people in a stressful state of stress and continues to consume their potential Energy can cause burnout and even cause mental illness.

1.Using psychological cues

Implied refers to the use of implicit and indirect methods to exert influence on a person's psychology and behavior under the condition of no confrontational attitude. Such psychological effects are manifested in making people act in a certain way or accepting certain opinions and beliefs. Hint has a great influence on people's psychology and behavior. Positive cues help the person being suggested stabilize their emotions, build confidence, and have the courage to overcome difficulties and setbacks. Everyone can use self-suggestion as a strategy to improve their ability to cope with stress. When everything is over and overwhelmed, never complain, flinch, or feel sorry for yourself, otherwise people will easily fall into burnout and cannot help themselves. Remind yourself in words at this time: "One thing at a time, I can do everything", "Going past is a day", "Working is happy", "rather than doing it painfully, it is better to be happy Do "," Someone helps you is your luck, no one helps you is a fair destiny, nothing will do for you, you have to rely on yourself ",

Firmly believe that "bitter and joy are all in a subjective heart, not an objective thing", "because I feel happy, so I am happy" ... learn to say to myself at any time: "The sun is new every day, even on cloudy days. Good "," a positive attitude to life is more important than life itself. " When faced with a lonely, lonely, and lacking sense of work environment, learn to reward yourself and applaud yourself, even if it is a little bit of progress, do nt forget to say to yourself: "Oh, I did a great job , Continue to work hard tomorrow! ". With such self-suggestions of words often, individuals will change from irritability, discouragement, and discouragement to emotional stability, methodicalness, confidence, and self-confidence to control various stresses. Their psychological state has been adjusted and their level of psychological activity has been improved, so that they can always maintain an optimistic and uplifting mentality in times of adversity and adversity, and constantly seek new pleasures in suffering, and become a life-loving, kind-hearted, Passionate people.

2. Learn to adapt strategies

People who have heard the story of Charlie Jones, the NBC TV presenter and one of the best announcers of the "Professional Football Hall of Fame", often have a deep feeling that rejecting change because of fear often makes things worse Worse; if you can deal with the changes and challenges in life, respond actively, and respond quickly and flexibly, you will definitely find your own way in the maze, maybe it will make you a lot of hardships And price, but it will help you succeed in an age of change. Therefore, in the face of various stress events and stress, you must not blindly complain, you must adjust your mentality in time, learn to adapt, and look at stress from a different angle. Learn to be grateful for the stress that has caused us headaches, because without stress, our lives may be different. And actively engage in change so that you don't feel greatly hurt. Stress research Thai Dou Sairi once said: "A lot of people feel stagnant at one stage and fail, and one of the big reasons is their unwillingness to change the status quo." Changing with stress is the most critical issue for adaptation, and only you can help yourself. To change, take action!

The second part of Guan Zi's "Mind Skills" records: "Heart ministries, those who do nothing, and those who know the tricks." Using psychological strategies to affect the mental state can continuously improve one's psychological level and say goodbye to burnout. As for the physical discomforts that have already occurred and that no abnormalities can be found in the pathological examination of the hospital, you should take the initiative to consider seeking the help of a psychiatrist to prevent and treat as soon as possible.

Overcoming Job Burnout

1. If possible, when the problem arises, you can solve it immediately, and don't accumulate.

2. Go to bed and don't worry or worry. If you find that you are in a bad mood while you are sleeping, go for a walk or read an article that makes you happy, or talk to your lover about the beautiful things in life .

3. Find a nervous catharsis for yourself and take part in activities you wouldn't normally do.

4. In daily life, often breathe fresh air and exercise.

5. Stay away from coffee pots.

6. If you can't walk your dog, you can borrow one, and your neighbors may like you more because of it.

7. When lonely, listen to some more energetic music and dance easily. Don't care if you dance well, just make yourself feel better.

8. Read subjects that you do nt touch very often-take courses or use the library to keep you focused and entertaining.

9. Try not to complain to colleagues.

10. After a terrible day, return home to take a hot bath and sing. When you sing loudly, you will not feel so depressed.

11. Eat a balanced diet and avoid eating too many sweets and junk food.

12. Be a volunteer janitor at a regional museum or cultural center.

13. At lunch time, go to the library to get a good book, choose a comfortable, isolated seat, and enjoy the tranquility of the afternoon.

14. Clean up the attic, bathroom or overcrowded cabinets.

15. Spend a little time with your children, don't just pick them up.

16. Participate in activities that require energy: tidy up the garden and scrub the floor.

17. Breathe slowly and pay attention to the air in and out.

18. Go hiking and cycling.

19. Write a diary in detail and focus on positive ideas and recent positive plans in life.

20. Walk in the rain without worrying about getting your shoes wet or catching a cold.

21. Don't eat dinner when you are still worried about work.

22. Schedule a time to talk about your pain and don't discuss your pain at other times.

23. Treat your spouse particularly well.

24. Keep in touch with friends.

25. Make a list of things you can't stand for work, then throw it away, write it once a week, repeat it for four weeks, you will find the real problem, and then find a way to overcome it.

26. Start a supportive group among colleagues-not to complain, but to share the response.

27. Try to separate the problems of others from your own.

Burnout Other Recipes

Many workplace workers tend to turn a blind eye to job burnout, thinking that it can be cured without medicine like a cold. In fact, if you don't find out the real reason, you will often make yourself more and more unhappy. In serious cases, you may fall into depression that is difficult to extricate yourself. The following methods are good ways to solve burnout:

1. Change your perspective and think differently: learn to appreciate yourself and treat yourself kindly. When faced with setbacks, you must be good at multiple thinking, "there is no horse, no knowledge of happiness", and self-consolation in a timely manner, do not overly deny yourself.

2. Take a vacation and take a breath: If it is because you work too long and you do nt have a break, quickly take a vacation. As long as you can temporarily let yourself go, you can recharge and recharge for the next battle.

3. Training in a timely manner and strengthening strength: In many cases, job burnout is a kind of "capacity panic", which must constantly recharge and refuel to adapt to the pressure of the social environment.

4. Timely exercise: an excellent method of decompression, exercise can increase serotonin in the body, not only help sleep, but also easily trigger a good mood, exercise has the "333" principle, which is 30 minutes a day, 3 days a week, with a heartbeat of 130 beats , Such as brisk walking, swimming is good exercise.

5. Looking for interpersonal networks: In addition to colleagues, people must have other interpersonal networks that can be talked about, otherwise it is easy to continue to fall into the same mode of thinking. Once there is pressure, it is difficult to relieve.

6. Speak difficulties: talk about difficulties in work, life, and emotions. The listener may not help you solve the problem, but this is the most immediate and effective way to express emotions. Many depression patients are unwilling to talk to them because of difficulties. Someone said that he was doing things silently and silently, and finally depressed.

7. Positive thinking: Take work difficulties as challenges, don't despise yourself, and encourage yourself. Ask people if they don't understand, or seek foreign aid. Only when the difficulties are actually solved, pressure will not build up. "Come on, I can do it" and "Alas, as long as I do nt get scolded by my boss," the work performance is definitely different. Positive thinking is not a natural instinct.

8. Sense of humor: Don't take the jokes of your boss, supervisor, and colleagues too seriously. Harmony in the workplace needs a sense of humor. ^[3]