How to get rid of burnout with simple exercises

How to recognize burnout

In research, burnout is defined as cynicism + feelings of alienation + fatigue.

For example, you need to prepare a report for a conference. A cynical attitude can manifest itself in thoughts like, "I won't be able to perform well." You will want to distance yourself from the problem and not look at your notes at all. As a result, preparing for a performance will tire you very much, although you will not do much in a day.

There are also such symptoms:

Temporary but significant decrease in persistence. For example, you were rehearsing a performance and somewhere you made a reservation or forgot to say the most important thing. This upset you so much that you gave up preparation for a few days.
Twisting yourself up. You start thinking, “What if I make the same stupid mistake at the conference? What if I barred all public speaking? What if I always be and die a mediocrity?"

How to avoid burnout

To do this, you need to increase self-efficacy - faith in your actions and the ability to achieve success. When it falls, burnout sets in.

According to researchers from Stanford University, the level of self-efficacy depends on four factors:

Direct experience. Having successfully completed an important task, you become confident and elated. It is the most reliable source of personal effectiveness.
Indirect experience. When others succeed in a job that you want to do well, it is encouraging. Especially if these are people you look up to. Thoughts appear: "Since others can, then I can."
Belief. Self-efficacy is enhanced when someone important to you says you can handle it. For example, parents, spouse, mentor.
Physiological and psychological state. Anxiety, stress and constant fatigue reduce self-confidence.

How to cope with burnout if it hasn't been prevented

Blogger Kunal Shandilya recommends exercises to improve self-efficacy.

1. Build up your pace gradually

With burnout, you won't be able to write a long article or create a new product right away. Start small. Small victories will gradually strengthen you. Use this boost of confidence to succeed in bigger tasks. Over time, you will return to normal performance levels.

2. Use visualization and self-hypnosis

Self-hypnosis is based on a change of subconscious beliefs. To do this, you need to repeat positive attitudes over and over again. Moreover, they must have emotional reinforcement. For example, say to yourself several times every morning, “I have high self-efficacy. Sometimes I burn out, but then I recover and achieve success."

3. Become an example for others

You will inspire others by your example as you build faith in yourself. Remind yourself of this. Their emotional uplift and increased performance will inspire you in return. The result is a vicious circle that is useful for everyone.

4. Learn to deal with anxiety

For many, anxiety is one of the main factors that reduce self-efficacy. To deal with it, follow this plan:

If you notice your excitement, pause.
Identify disturbing thoughts.
Evaluate how reasonable they are.

The most common cause of anxiety is contrived fears. If you have more serious problems with, see a specialist.

conclusions

Repeating these exercises regularly can help prevent burnout. But there are times when you still run the risk of burnout, for example, if you are very tired. Therefore, always give yourself a rest, it is good for your health in general.

As soon as you notice that self-efficacy is on the decline: cynical thoughts about work and alienation appear, immediately follow the course of these exercises.