避免倦怠的方法
- 发布:
Extreme or long-term 压力 can sometimes lead to burnout, 哪一种感觉像是生理上的, 情感, 或者精神疲惫. 与轻松的新型冠状病毒肺炎 流感大流行, 人们又开始社交了, 花时间与家人和朋友自由相处, 在我们进入新常态之际，祝大家玩得开心. Many people anticipate that their sense of burnout will diminish. 仍然, 随着疫情逐渐平息, reports show that the burnout situation may not be going away as quickly as we think it is. 在工作之间找到健康的平衡, 首页, and self-care is crucial to help prevent the daily toll from turning into burnout.
倦怠的症状
Burnout can come in various forms and usually means our capacity to manage problems has reached its limit. Continuing to push forward can lead to impaired functioning in personal and professional relationships, lead to depression and start to impact your physical health. If you are experiencing any of the symptoms listed below, it might mean you are experiencing some degree of burnout (or heading that way)...
物理
● Feeling chronically tired despite good, regular sleep (6-8 hours per night for adults)
● Lowered immunity or increased susceptibility to infection
● Frequent headaches, back pain, or muscle aches
●食欲或睡眠习惯改变
情感
●自我怀疑
●感到无助和绝望
●超然
●动机下降
●前景越来越悲观
● Decreased satisfaction and sense of accomplishment
- A lack of joy in things that you used to previously enjoy, either at 首页 or at work.
行为
●逃避责任
●隔离
●拖延
●用食物、药物或酒精来应对
●把挫折发泄在别人身上
● Skipping class/work, coming in late, or leaving early
如何避免职业倦怠
An important part of avoiding burnout is realizing when you’re heading that way and pulling back. Everyone experiences day-to-day 压力ors, setbacks, and disappointments. Depending on the situation, these may last for weeks, months, or longer. The presence of difficulties in life does not necessarily equal burnout, but when life’s demands outweigh our ability to feel in control of managing them, 倦怠会出现. This blog will discuss some tips for living a healthy lifestyle – despite inevitable 压力 – and doing so without experiencing clinically significant burnout.
1. 为家庭和工作设定界限:
这是至关重要的 工作与生活平衡的界限. 寻求平衡 your time between 首页 and work as evenly as possible (this will vary from person to person and job to job). Learn from the experience and avoid committing to too much at work. It’s much easier to add onto your plate than it is to subtract once you’ve already committed.
Dr. 伊丽莎白·鲁尼·迪来自 格林布赖尔的弗拉格勒健康和初级保健 has put together some ways to set boundaries and establish a consistent work schedule to avoid burnout:
- 规划好各种活动的时间, including taking vacations when needed and spending time with loved ones to relax and rest adequately. Vacation isn’t just good for you 精神上, it’s good for your career. Research shows that people who take at least 11 days of vacation time a year are more likely to receive a raise than those who do not (1). 一个合理的假设? Individuals who use their paid vacation are more likely to be well-rested and productive and less likely to resent their jobs or become burned out.
- Limit your availability by not checking work emails outside of business hours or setting aside specific times for work-related tasks.
2. 了解压力
The more enlightened you are about human 压力 responses, 你就越有能力管理他们. Our 压力 response is intended primarily to keep us safe (think: fight or flight at the time our ancestors had to flee from natural predators). 发生了几种生理变化, 包括皮质醇水平升高, 哪些会导致高血压, 体重增加, 还有其他问题. Learning about this process allows you to be more proactive about your need for 压力 relief.
3. 设置优先级
When managing any tasks, you can lose sight of what's essential. To achieve what you want, figure out your true priorities and a roadmap to get you there. Working with a life coach is a powerful way to establish better habits, 有效管理你的时间和精力, and clearly understand your priorities to achieve all you want while living life.
4. 实践自我保健
Self-care is anything you can indulge in to take care of yourself to stay physically, 精神上, 情感上也很好. Its benefits regarding physical, mental, and 情感 health and well-being are enormous.
Research suggests self-care promotes positive health outcomes, 比如培养韧性, 活得更久, 更好的管理 压力.
自我照顾是什么样子的? Here are some self-care practices that can help you maintain a healthy lifestyle:
- 均衡健康的饮食.
- 定期进行体育锻炼. Even 30 minutes a day of brisk walking counts.
- 花时间在户外.
- Drink enough water to stay hydrated (until you don’t feel thirsty anymore).
- Practice good sleep hygiene to ensure adequate rest.
- Take a shower or practice personal hygiene regularly.
- 和你的 初级护理 doctor for regular check-ups and ensure that everything is functioning internally.
Being exposed to continual 压力 can lead to burnout. Some symptoms of burnout include exhaustion, 焦虑, 工作表现下降, 以及与朋友和家人的隔离. Setting work/life boundaries and establishing healthy habits such as regular exercise, 时间在户外, and your own personal self-care routine may help provide a buffer. However, if you feel like you’re heading towards burnout or depression, schedule a 咨询 with one of our experts to begin your journey toward better mental health. Take action today for a happier and healthier tomorrow.