Prevention of burnout. Meditation, creativity, time management, subordination.
the Problem of burnout has become urgent to people of many professions. Particularly urgent it is for people working in the professions type of person-people. Yes, communication, including professional communication is the most energy-intensive, and emotionally, activities.
Additional stress and risk of burnout occur in individuals working in this type of professions when they are providing assistance to people forced to submit to the authorities, the regulations of the institution in which they work, often designating them for the purpose of activities inconsistent with the direct assistance of people. Like this? And here is how. When the institution there are plans for the number of services rendered, overpriced plans, leading to lower quality services. When the specialist is invited to impose their services to the public, again to execute those plans. When the specialist "hung" additional duties outside the scope of his official duties – "and what he has yet to do."
the Presence of these problems and risks puts the task to a specialist to find for himself the means of prevention of emotional burnout. That is prevention rather than rehabilitation, since a large number of articles I read talking about methods of rehabilitation (art therapy, supporting groups, etc.).
I analyzed their personal methods of prevention of burnout and will try in his article is briefly to outline them. Analysis of the methods that I use to prevent burnout, allowed me to divide them into three groups:
methods that allow me to strengthen my resistance to stress, emotional stability (creativity, meditation);
methods that allow me to efficiently distribute the workload (time management);
- the rules of subordination.
What can you say about the first group of methods. Man creates a way of thinking your personal areas of vulnerability (the version of the saying "what we fear, that with you happens"). In this regard, to improve their stress before the person gets the task to realize and adjust the style of his thinking. Not an easy task, so destructive thoughts often are in the nature of automatism and difficult to us are understood. But the methods of working with such automatic thoughts are. This and diaries from the practice of cognitive-behavioral therapy, and meditation. All these methods are designed to increase the awareness of thinking to humans. For myself, I chose the option of creative meditation. What is it? Every morning right after I Wake up, I write another tale for the day, and himself interpreted its meaning. For these purposes, I use cubes of stories. To date, he has recorded 144 tales. Technique is simple, but quite effective, allows you to understand and be aware of the most significant concerns in my mind, to dream about them, to consider the possible scenarios and, most importantly, successfully to forget. Yes, it was forgotten as the most important task of this method for me is that I stop to wind alarming and disturbing thoughts throughout the day – I was thinking about them earlier, and I forgot, taking their energy potential in its resources.
Another method from this group, I think creativity. Man is a product of their own activities. The more diverse human activities, especially the multi-faceted personality. Indeed, if the person is fully immersed only in his work, nothing more not interested and not interested, he is more prone to stress arising from various troubles at work. And to the contrary, in the presence of Hobbies, creative Hobbies, people are always able to maintain their self-esteem, life purpose even with failures at work. Workaholics will always remember the often irritating their colleagues who do not want to stay at work for an hour, appealing to the fact that family is more important. But these family colleagues are very right – they are not stuck at work, keeping important other aspects of life. Yes, they do not make jerks and exploits, but they are capable of long execution workload on a lot longer than those workaholics. Have chosen the following types of art: music (play the harp and flute), drawing, I love to shoot with a BB gun.
Now about the second group of methods about time management. Everything seems to be clear – you need to learn to manage your time. Easy to say but hard to do. What techniques I use here?
First clearly define their framestrata during the working week. Make yourself a duration of working time. Thing is absolutely necessary, especially if you come to work at the new location. In the analysis of duration determine the most congested time periods, the periods of time in which often there are unforeseen circumstances, the periods of inactivity. Knowing these features, you will be able to distribute its load more efficiently.
Now for the rules of distribution of load:
- try to make telephone calls or meetings in the first half of the day (they "eat" a lot of time and energy-consuming, and lunch can serve as a natural boundary termination);
the paperwork leave for periods of time that you have identified as "empty" (you at this moment, few people need), can err in this case, the sign "working with documents from 14:00 to 15:30", you can close the office for a key (such periods may be repeated and not every day);
- difficult and energy-consuming types of work try to do the first, easy leave for the evening or for periods of "unforeseen circumstances";
- for each type of work set clear time boundaries and never violate them – all the work can not be undone, and the schedule is easy to disrupt;
- remember, over and above urgent no work, there is poorly planned.
Now for the plan:
- be sure to get yourself a calendar and use the "reminders".
- 30 minutes before the end of the working day plan or adjust their plans for tomorrow;
- feel free to hang yourself "reminder" on the computer or work folders, pronounce your plans for the day to colleagues and bosses – will be less jerky and distracting;
- leave yourself time for unexpected circumstances and the human factor;
NEVER TAKE WORK HOME, NEVER!
This is something that concerns my personal rules of time management.
Now the third group of methods of prevention of emotional burnout. And here it is necessary to say about the chain of command, rules of business communication. You won't believe, but that the scope of business communication allow you to keep your emotional balance. And this applies not only to communicate with colleagues, but also with the authorities.
Clearly define a circle of its official duties stipulated in your employment contract or the contract, and firmly remember that only for completing them you get paid money only for them! Everything else is a manipulation you do with it, absolutely free. So, learn how to firmly say no to superiors and colleagues, invite you to perform the feat for the enterprise. No, well, if the feat is well paid, and payment of an additional written agreement, then, please. And just like that – no. Don't be afraid to spoil relations, on the contrary, you will begin to appreciate. And otherwise work the principle of "Who carries on that and carry".
More on subordination. Teach your colleagues to value your time, don't let them change your plans neither the tea party nor for unforeseen circumstances. Same goes for the bosses. I repeat, no emergency cases, there is poor planning. Therefore, it is not a sin, and superiors to answer that, follow the instruction, but not immediately.
Clearly mark the physical boundaries of your space – elementary, do not want to be distracted, close the account.
that's what little, I wanted to share about the methods of prevention of emotional burnout. Just note that everything described here is tested by me – works.