A lot has already been written about burnout, so I won’t write about the stages and symptoms, but rather suggest focusing on the reasons that lead us to burnout. Let's look at the state of burnout in 2 contexts.1. Direct burnout, when we are already at any of the stages2. After we “somehow” went through burnout, finding ourselves in one context or another, we are faced with our own characteristics, dynamics and tasks. So, we are in a state of burnout. Burnout is a failure in the body’s resource recovery system. Burnout does not happen instantly; it is not a situational reaction, but an accumulated state of stress that gradually becomes more complex. This means that we are moving towards this state, adhering to our proven individual approach - the connection of thoughts, emotions and behavior. To change your condition, you need to understand the causes, and not just deal with the consequences, understand how my mechanism works and what exactly leads to failure. I will rely on Rational Emotive Behavioral Therapy (REBT), it seems to me that it very accurately shows the relationship , realizing which you can change your emotional state. An emotional state is the result of how we evaluate and perceive the situations that happen to us. We believe that we experience emotions because of a situation, circumstances or a person. But in fact, it is not the situation itself that causes emotion, but our perception and attitude towards it. This assessment is automatic and we are not aware of it, but it activates our irrational beliefs, which cause certain emotions, and then behavior. Irrational beliefs are the causes of burnout. REBT distinguishes 4 types of irrational (illogical and unfounded ideas in which we believe) beliefs :1. Requirements for oneself/others/the world. They are expressed in the form of words “need”, “must”, “must”. Often these demands go unnoticed by a person, but they are the ones that trigger dysfunctional emotions and already developed behavior patterns. In relation to work, ourselves as a professional, and others, we develop certain ideas and standards. But it’s one thing to desire - I would like to..., and another thing when we attach super-significance to our desire and it turns into an absolute must. Let's compare 2 options: - I would like to complete my tasks without errors, but this does not mean that there should not be any. I am a human and it is logical that I will make mistakes in my work, there is no way without it. - I should not make mistakes in my work. In the first place, if we make a mistake, we will regret, be upset, but correct and move on, realizing that we can do something then do with it. If there is a demand, we will be angry with ourselves and others, feel guilty or ashamed, and be disappointed in ourselves (emotions). These emotions will lead to blaming ourselves, criticism and self-judgment, decreased confidence, procrastination, etc. (behavior). What do you think if If there is such a requirement, how will the employee approach the task? Will he have ease, inspiration, interest? And the problem is not the mistake itself and the desire to do the job well, but the fact that we demand the impossible from ourselves. The obligation itself will already cause tension and anxiety, because the risk of making a mistake is always there, but the requirement does not allow it to be made in any case. The rigidity of such standards presupposes only one single option - only this way and nothing else. This fear of error will lead to effective action or inaction. Now imagine that we have such an idea about error, then each new important task will activate this belief. And there are a lot of tasks... - we are already in chronic stress. Plus, everyone has accumulated enough demands on themselves and their work. Do you think this will affect the state of burnout? Examples of such beliefs: I must figure everything out. If I undertake something, I must complete it. I should not give up. I should not ask for help. I myself should copeI must meet the expectations of the leader... And here I suggest you stop and ask yourself,What demands do you place on yourself? How do they affect you? Do they create stress for you or help you achieve your goals? It is very useful to carry out such an inventory both for preventive purposes, to understand what needs adjustment, and also to help yourself, reduce the load and not burn out completely. It is important to review such rigid dogmas and look for more effective ones . The main thing is that this does not mean that we need to give up our desires, goals or values, no! We need them. However, by removing excessive categoricalness and returning flexibility to them, we are more likely to realize what is valuable to us, taking into account that there are things that we influence and things that we cannot influence in any way. Test criterion: can you assume that your desire will not be implemented and accept this outcome? If yes, then this is a desire, if disagreement immediately arises, “how is this possible?!”, then your desire has become a demand for you and probably interferes. A demand is a basic irrational belief, to which the rest are added. Those. If the requirement is violated, then the following options are possible: 2. Catastrophic consequences. Terrible, nightmarish, the end of the world. For example, “if I make a mistake, it will be terrible, the end of my career.” And logically we can understand that this is stupidity and in fact nothing terrible will happen, but in a specific situation, we emotionally believe in these consequences. This increases anxiety and we begin to double-check everything or procrastinate. In any case, a lot of effort is spent on this.3. Intolerance of frustration. “I can’t handle it,” “It’s unbearable,” “I don’t have the strength,” “I can’t stand it.”… The discomfort will be so difficult to bear that we may do everything possible to avoid it. Example: “I must not make a mistake, otherwise I will not survive this shame.” Intolerance to frustration can manifest itself in relation to the state of burnout in general; we notice that something is going wrong, we have little energy, we get tired, it becomes more difficult to motivate ourselves, it is unpleasant and uncomfortable for you to be in this state. And we want to get out of it as quickly as possible, we begin to use any methods, and the actions we choose are usually not the most effective.4. Global assessment of oneself, others, or life in general. It is a common story when we tie a violation of an irrational requirement to an assessment of ourselves as a person, as an individual as a whole. Such a connection looks something like this: If I make a mistake, it will mean that I am a loser and incapable of anything.” A global conclusion is made based on one specific situation/behavior/result. This leads to a decrease in confidence, depression, self-criticism and other emotional and behavioral reactions. The types of irrational beliefs can be combined differently in situations, or they can be all at once. Each of us has a set of “favorite” beliefs developed over the years. And the situations in which they are launched occur every day. And all this leads to emotional tension, chronic stress, and then burnout. A systematic approach to working with burnout. To help yourself in a state of burnout, it is important to approach the issue systematically. Realizing your dysfunctional ideas and changing them to rational ones is an internal process, and then external changes in habits, schedule, lifestyle, etc. will be required. But there will no longer be an emotional barrier preventing these changes. You can, of course, change the situation: go on vacation, change jobs, ..., but this will give a temporary effect and when triggers reappear, irrational beliefs will be activated again. If they interfere, then they need to be changed. It's definitely not easy, but it's worth it. I will make a reservation that sometimes a vacation and a change of job are necessary, but this may not be the main cause of the problem! You can also reduce tension and stress, learn the skills of relaxation, meditation, etc. This will help you cope in the moment and will contribute to the development of good habits. But if you want a more lasting result, then you already understand that you need to find the reason why we got into burnout:.