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Tips how to deal with Emotional Burnout

As the impact of change through technological advancements increase year on year, and with the long-term impact of a global pandemic, we hear more and more from many of the leaders we work with are challenged by professional and emotional burnout.  When there is no desire to go to work, nothing brings pleasure, and colleagues can become annoying with or without reason.  Interestingly, burnout and chronic fatigue syndrome is also called manager’s syndrome.  This is nothing new especially when we think back to Hertzberg’s Motivation Theory from 1964. 

Eternally burning deadlines (especially favourite ones – “for yesterday”), causing ASAP’s nervous tics and exhausting never-ending calendar notifications. Thus, the longer we accumulate internal tension, the more clearly the syndrome manifests itself.  It is difficult to overcome burnout on your own, especially at an advanced stage.   

At best we are able only to influence the external factors.  It is only the internal ones which we can control through experimenting with alternative behaviours.   

As we enter a time of year when many of us take time off and reflect on the year ending and plan for the new year commencing, I would like share proven techniques from the book “The Happy Hormone Guide” by Professor Loretta Graziano Breuning, which I recently finished reading.  She writes on how to give your brain a rest and at the same time grow the emotional intelligence to prevent burnout at work: 

1. Introduce emotional hygiene into your daily habits.

During the day, we automatically “catch” on ourselves different emotions. This way if the day turned out to be especially difficult, the temptation is great to break out on loved ones and share your tension with them.  In this case, the brain will always find a reason in the behaviour of others.  An evening of sorrow is also not the best option.  Sadness does not help to recover and only takes strength. 

2. Stop unnecessary multitasking to prevent anxiety.

The harm of multitasking is that we overload our RAM.  Our focus is falling, anxiety is growing. Then fatigue sets in.  It makes sense to focus on one task at a time. 

3. FOMO (Fear of missing out).

We try to be at the peak of trends, to know all the latest news in the country, in our industry, in the lives of friends and acquaintances. In fact, we get an overload of the brain with a stream of necessary and unnecessary information.  It is worth learning how to filter the information we use, practice informational detox, allow yourself days without technology and news. 

4. Overloading the prefrontal cortex.

The prefrontal cortex is the part of the brain that tracks, controls, directs, focuses, and directs your actions. Any disruption in its work causes easy distracted, constant switching from task to task, procrastination, decrease in reading books and increase of social networks, lose persistence, slow, impulsive and misjudge your actions. You are paving the way for attention deficit disorder. The best way to deal with this is to help your brain, get some rest, get enough sleep, avoid stress, negative emotions, and learn to work with concentration and flow. 

5. Dopamine traps.

Dopamine is the hormone of joy and pleasure. Meantime pleasure is the last, but no less important, cause of information fatigue.  We fall into a hormonal trap every time we want to reward ourselves a little.  We allow ourselves to “scroll a little bit” in the morning, eat a “little” dessert after lunch and “lie down a little” after dinner, instead of going to the gym. Dopamine traps await us at every turn.  Every time we have to pay for them seriously – extra pounds, lost time, health, vitality. We get tired and then we don’t want anything else. How to deal with this?   

To stay in good shape, read the book “The Happy Hormone Guide” by Professor Loretta Graziano Breuning and wean yourself from bad habits and addictions. 

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