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Emotional Burnout; Ways To Cope With It

Picture a scenario; Linda has finally completed her studies and got a job at the local insurance office. She was super excited about the opportunity and looked forward to working with new colleagues and clients, practicing the skills she has always wanted to master. A few years later, Linda feels like she has completely missed […]

Picture a scenario; Linda has finally completed her studies and got a job at the local insurance office. She was super excited about the opportunity and looked forward to working with new colleagues and clients, practicing the skills she has always wanted to master. A few years later, Linda feels like she has completely missed the point of her career; she is always exhausted, irritable, moody and does not feel like her job is really making any difference.

This is what happens when a person gets emotionally drained and burned out at work. Long-term emotional, and also physical exhaustion from, as well as diminished interest in the work,  can leave the person chronically stressed. There are cases in which stress encourages a better performance at work, in some challenging situations, but frequently, if the stress is continuous, one can only become emotionally burned out. And no work will be done in such a mental state. Therefore, this article will tackle the issue of emotional burnout and how you can successfully manage it.

What Is Emotional Burnout?

Emotional burnout is known as the prevalent issue in the working life of the 21st century. According to Psychology Today, emotional burnout usually stands for chronic stress that is caused by physical or emotional exhaustion, cynism, and detachment or the feeling of ineffectiveness and lack of accomplishment. Burnout usually follows a set of factors that work together to create a situation in which the affected person is:

•    Emotionally exhausted from everyday emotional labor at work

•    Inefficient in completing a job; lack of meaning and purpose of the job

•    Depersonalized: the person loses a sense of identity in the job

The usual signs and symptoms pointing towards emotional burnout include chronic fatigue, restless sleeping, loss of appetite, illness, depression, and anxiety as well as anger management issues. A person who suffers from chronic stress also might become cynical, pessimistic, aloof and isolated, as well as increasingly irritable.

Now that we know what emotional burnout means let's take a look at how to recover from it.

Identify The Cause

Going back to the beginning of the article, let's use Linda's story as an example; after realizing that she is emotionally exhausted, Linda now has to look into the cause of her burnout. In order to recover, Linda has taken a close inspection of her situation, and finally reached a conclusion; she has been working late for the past two years, and, in addition to her regular work, she also had to lead a team of newbies. Because of the late working hours, Linda did not go out, stopped having fun and has lost passion in both personal and professional life.

The bottom line is, Linda has identified the cause and now needs to rediscover fun and passion in her life, away from work. She has decided to address the late working hours with her boss, as well as the fact that she has an established position in the office and does not need to lead the new team. By addressing the negative feelings about her work, Linda will finally be able to let the positive ones in by finally going out with her friends for a fun Friday night. The point of this little story is that an emotionally drained person can start recovering once they find the source of their unfortunate mental and physical state. The resolution of emotional burnout at work might require you to pass on some of your work or to add more autonomy to your job.

Adopt Healthy Habits

Emotional burnout does not only affect your mental state but also your physical shape. If a person is experiencing emotional exhaustion, there is a great probability their body suffers too. That is why adopting healthy habits can help your body recover from burnout by improving the immune system and physical shape.

Physical activity has been a proven and successful intervention in people with burnout. By doing at least a 30 minutes-long set of exercises every day, one can improve their mood, increase energy level, as well as sharpen focus and relax their mind and body. According to the numerous studies, it has been shown that physical activity can seem like a behavioral distraction from stressful situations. That is, by exercising regularly, one will become able to diminish sensitivity to negative emotions and surroundings, and won't become physically and psychologically overwhelmed.

Moreover, nutrition and a balanced diet are also essential. One should get plenty of greens, proteins, fat, fiber, and other rich and nourishing foods that will provide the energy for you to deal with life's demands.

Turn To Creativity

It is of great importance to nourish life outside of work. Have you ever tried to develop your writing skills in order to become a writer just for fun? Your job obligations should stay in the office, and once you leave the workplace, you should focus on hobbies, personal time or even some fun and creative projects that will provide fulfillment in the long run. You could also try some new things or activities, and even look for challenges and opportunities where you'll be able to explore and rediscover yourself. For example, you could always visit custom research paper writing service if you want to develop your writing skills and consult experienced writers, if you are suddenly interested in publishing a research paper. The opportunities for you to explore and nourish your creativity are endless, and by doing so, you can be sure to lead a stress-free, fulfilled life.

Positive thinking and goal re-evaluation

Since it is usually followed by depression and anxiety, emotional burnout can burn your brain out with negative thinking, which worsens the situation furthermore. Therefore, it is sometimes crucial for an emotionally exhausted person to start learning how to think more positively. It can be hard to make such a drastic shift in thought, and that is why scientists and psychologists advise you to start with small things and accomplishments, like, making your bed in the morning. Over time, you will notice how small achievements in life become more significant, and how negative thoughts turn more positive. And that is when you should undergo a goal re-evaluation.

If you have reached a conclusion that your job, for example, is the cause of your emotional burnout, it is time to take another career path. Or, if you have noticed that you become emotionally drained because you are too available and accessible, it is time to start politely saying „no.“ These are quite important things, but change is good, and one should not be afraid of it.

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