Means and methods of prevention of professional burnout of a teacher. Professional burnout of teachers: essence, diagnostics, prevention.

In recent years, in the world, as well as in Russia, the terms "professional stress" and "professional burnout" have been increasingly mentioned.

Formed against the background of constant stress. It leads to the depletion of the personal and emotional-energetic resources of the worker's body. This problem arises due to the fact that the accumulated negative emotions do not find a way out. Such a person simply needs some relaxation, which will allow him to “let off steam”. The causes of professional burnout can be very different.

The first stage of this syndrome is characterized by forgetting any details and trifles. This can manifest itself as follows: you constantly forget whether you made the necessary entry in some document, whether you asked the planned question, whether you received the proper answer, and so on. In addition, you may experience some failure in the process of performing motor actions. At first, few people pay special attention to the "girl's memory" or "sclerosis". Depending on the type of activity, intensity of stress and psychological characteristics, the first stage of professional burnout can last from 3 to 5 years.

The second stage of the professional burnout syndrome is characterized by a significant loss of interest in work and communication, both with colleagues and family members. Especially a person does not want to contact in any way with those whom he has to deal with in the course of his activity. It can be bosses, clients, etc. Such a specialist can often have a feeling in the spirit of “the week is unbearably long”, “Thursday feels like Friday”, and others. By the end of the work week, such a person becomes lethargic, and somatic symptoms appear, such as lack of strength, lack of energy, headaches in the evenings and "dead" sleep without dreams. Such people are prone to colds and show increased irritability. This stage of professional burnout, depending on many factors, can last from 5 to 15 years.

The third stage is characterized by complete personal burnout, accompanied by the loss of any interest in work and life. A person is characterized by emotional indifference, a feeling of continuous decline in strength and loss of sharpness of thinking. Such people seek solitude. All contacts are limited to pets and lonely walks in nature. The duration of this stage can be delayed for 20 years.

Let's look at the main professional burnout factors, as well as psychological features people who can lead to a similar problem.

First of all, individuals who, on duty, are forced to constantly communicate with people, both familiar and unfamiliar, are subject to professional burnout. This includes executives, sales managers, social and medical workers, consultants, teachers, policemen, etc. Introverted people, whose psychological characteristics are absolutely unsuitable for constant communicative contacts with people, “burn out” the fastest. Such individuals do not have an excess vital energy, are distinguished by modesty and shyness, tend to concentrate on the subject of their activity. It is these people, who are characterized by relative isolation, who are able to constantly accumulate emotional discomfort, while not “throwing out” their experiences into the external environment.

In addition, emotional and professional burnout can affect people who constantly experience internal conflict in connection with their professional activities. An excellent example can be women who are “torn” between work and family or experience constant pressure due to the fact that there is a need to constantly prove their capabilities and professionalism in competition with the stronger sex.

Also, those workers who are constantly under the threat of losing their jobs are subject to burnout. For example, in Russia this refers to specialists whose age has exceeded 45 years. Fear cannot be the basis for the development of such a common syndrome.

Professional burnout can also affect those workers who are forced to stay in conditions that are unusual for them. At the same time, they must show maximum performance. For example, yesterday's student, dreaming about, gets into the workplace, where he is given a serious responsibility, for which he is not yet mentally ready. Feeling some incompetence, a person in such conditions is subject to constant stress, and in such situations, the burnout syndrome can make itself felt in six months. For example, immediately after the student's bench, where all the responsibility was to receive marks and offsets, the student begins to consider the vacancies of a storekeeper in Novosibirsk, where the work will be associated with liability.

In addition, the syndrome can affect residents of large cities who, unwittingly, are forced to constantly contact a huge number of people, especially in public places.

It should be noted that there is a category of people who are less prone to professional burnout syndrome, and for whom such a problem causes the least harm to physical and emotional health. Firstly, this applies to people who purposefully take care of their health and carefully monitor their physical form. Also here can be attributed people who have enough in their skills, abilities and abilities.

Professional burnout is less prone to those people who can be flexible in stressful situations. Such individuals are often characterized by high mobility, openness, independence and the ability to solve problems, relying solely on themselves. The ability to support oneself and one's environment is also an excellent prevention of professional burnout syndrome.

Let's look at the main tips that will help not to "burn out":

1. Treat yourself with love and try to feel sympathy for yourself;
2. Choose a job that you enjoy and avoid activities that do not make you particularly enthusiastic. This will help you find happiness professionally;
3. Do not look for salvation or happiness in work. Remember that it is an activity that is good by definition;
4. Stop living for other people and focus on your life;
5. Make time not only for work, but also for your personal interests and needs;
6. Soberly comprehend the events of the past day. You can make it a rule to sum up;
7. Before you help someone, think carefully about whether the person really needs it. If you don't know how to refuse, read -

These are the main points that include the prevention of professional burnout. Let's now consider what to do if, nevertheless, a person began to fade emotionally and professionally.

How to treat burnout syndrome:

1. Understand yourself first. Think not only about your own and about the future, but reflect on what you are doing at the moment and where it will lead you.
2. Try to analyze your work from the outside. Look at the situation from a different angle. Think more globally about what you do and why.
3. Retiring to an adjacent field can be a great way out of a situation where you feel like you've outlived your old job. This principle is also called horizontal career.
4. Use your ongoing responsibilities to achieve global goals that are meaningful to you.
5. Staying at your workplace, try to master what previously seemed to be a problem for you. You should not concentrate all efforts on what you already know thoroughly. In this way, you can spark interest in your profession, making it an excellent tool for self-development.

There is no single panacea for burnout syndrome. Despite the fact that this problem is more than solvable, this very solution needs to be dealt with purposefully. Any person needs to stop from time to time to realize what he is doing at the moment, where he is going and what he is striving for. Looking at your activities from the outside, there is a chance to see many new opportunities.

PREVENTION
PROFESSIONAL
BURNOUT

Practice-oriented seminar

Let's think about our goals

In order for the work of the seminar to be productive, it must begin with an understanding of the goals.

1. Think: why are you here? What do you want to achieve during the days of participation in the seminar? Formulate the results of reflections in the form of goals. Let these goals be at least three and no more than five.

2. Realize what actions you need to take to achieve your goals?

3. What will you do during the workshop to achieve your goals?

4. What can prevent you from achieving them?

In the wake of your reflections, make short, clear entries in the table. This table will become your personal working tool. On it you can track and, if necessary, correct your route.

EXPRESS QUESTIONNAIRE "GOALS"

The first step has been taken. We are confident that your path will be successful.

Workshop learning objectives

As a result of the seminar, participants:

- get acquainted with the syndrome of professional burnout;

Will be able to identify the presence or absence of this syndrome in themselves and others;

They will master the methods and techniques of helping oneself in situations of professional stress;

Learn what to do when the syndrome is already developing;

Based on the acquired knowledge and skills, they will be able to provide assistance to their employees in situations of professional stress.

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BLOCK 1. PRESENTATION
ABOUT PROFESSIONAL BURNOUT

AT In recent years, in Russia, as well as in developed countries, they are increasingly talking not only about professional stress, but also about the syndrome of professional burnout, or burnout, of employees (hereinafter, the term “professional burnout” will be used as the most adequate one).

What is burnout syndrome?

Professional burnout is a syndrome that develops against the background of chronic stress and leads to the depletion of the emotional, energy and personal resources of a working person.

Burnout syndrome is the most dangerous occupational disease of those who work with people: teachers, social workers, psychologists, managers, doctors, journalists, businessmen and politicians - all whose activities are impossible without communication. It is no coincidence that the first researcher of this phenomenon, Christina Maslach, called her book: “Emotional combustion is the price of sympathy.”

Professional burnout occurs as a result of the internal accumulation of negative emotions without a corresponding "discharge" or "liberation" from them. It leads to the depletion of the emotional-energetic and personal resources of a person. From the point of view of the concept of stress (G. Selye), professional burnout is distress or the third stage of the general adaptation syndrome - the stage of exhaustion.

In 1981, A. Morrow proposed a vivid emotional image, reflecting, in his opinion, the internal state of an employee experiencing the distress of professional burnout: "The smell of burning psychological wiring."

Stages of professional burnout

Burnout syndrome develops gradually. It passes three stages (Maslach, 1982)- three flights of stairs to the depths of professional unsuitability:

FIRST STAGE:

It begins with a muting of emotions, smoothing out the sharpness of feelings and the freshness of experiences; the specialist unexpectedly notices: everything seems to be fine so far, but ... boring and empty at heart;

Disappear positive emotions, there is some detachment in relations with family members;

There is a state of anxiety, dissatisfaction; returning home, more and more often I want to say: “Don’t bother me, leave me alone!”

SECOND STAGE:

Misunderstandings arise with clients, a professional in the circle of his colleagues begins to speak with disdain about some of them;

Dislike begins to gradually manifest itself in the presence of clients - at first it is hardly contained antipathy, and then outbursts of irritation. Such behavior of a professional is an unconscious manifestation of a sense of self-preservation during communication that exceeds a level that is safe for the body.

THIRD STAGE:

Ideas about the values ​​of life are dulled, the emotional attitude to the world is “flattened”, a person becomes dangerously indifferent to everything, even to own life;

Such a person, out of habit, can still retain outward respectability and a certain aplomb, but his eyes lose the sparkle of interest in anything, and an almost physically palpable cold of indifference settles in his soul.

Three aspects of professional burnout

The first- decrease in self-esteem.

As a result, such "burnt out" workers feel helpless and apathetic. Over time, this can turn into aggression and despair.

Second - loneliness.

People suffering from emotional burnout are unable to establish normal contact with clients. Object-to-object relations prevail.

Third - emotional exhaustion, somatization.

Fatigue, apathy and depression that accompany emotional burnout lead to serious physical ailments - gastritis, migraines, high blood pressure, chronic fatigue syndrome, etc.

Symptoms of professional burnout

FIRST GROUP:

psychophysical symptoms

Feeling of constant fatigue, not only in the evenings, but also in the mornings, immediately after sleep (a symptom of chronic fatigue);

Feeling emotional and physical exhaustion;

Decreased susceptibility and reactivity due to changes in the external environment (lack of curiosity reaction to the novelty factor or fear reaction to a dangerous situation);

General asthenia (weakness, decreased activity and energy, deterioration of blood biochemistry and hormonal parameters);

Frequent causeless headaches; persistent disorders of the gastrointestinal tract;

Sudden loss or sudden weight gain;

Complete or partial insomnia;

Constant lethargy, drowsiness and desire to sleep throughout the day;

Shortness of breath or shortness of breath during physical or emotional stress;

A marked decrease in external and internal sensory sensitivity: deterioration of vision, hearing, smell and touch, loss of internal, bodily sensations.

SECOND GROUP:

socio-psychological symptoms

Indifference, boredom, passivity and depression (low emotional tone, feeling of depression);

Increased irritability to minor, petty events;

Frequent nervous breakdowns (outbursts of unmotivated anger or refusal to communicate, withdrawal into oneself);

Constant experience of negative emotions for which there are no reasons in the external situation (feelings of guilt, resentment, shame, suspicion, constraint);

Feeling of unconscious anxiety and increased anxiety (feeling that "something is not right");

A feeling of hyper-responsibility and a constant feeling of fear that “it won’t work out” or “I won’t be able to”;

A general negative attitude towards life and professional prospects (like “no matter how hard you try, nothing will work out anyway”).

THIRD GROUP:

behavioral symptoms

Feeling that the work is getting harder and harder and harder and harder to do;

The employee noticeably changes his working mode (increases or reduces the time of work);

Constantly, unnecessarily, takes work home, but does not do it at home;

The leader finds it difficult to make decisions;

Feeling worthless, disbelief in improvement, decreased enthusiasm for work, indifference to results;

Failure to perform important, priority tasks and “getting stuck” on small details, spending most of the working time in a little conscious or unconscious performance of automatic and elementary actions that do not meet official requirements;

Distance from employees and customers, increasing inadequate criticality;

Alcohol abuse, a sharp increase in cigarettes smoked per day, the use of narcotic drugs.

Diagnostics of the level of emotional burnout

"CHECK YOURSELF!"

The diagnostic technique reveals the degree of professional burnout. It can be used both for self-diagnosis and for professional work with clients.

Instructions for implementation. Read the sentences and answer yes or no. Please note: if the wording of the questionnaire refers to partners, then it means the subjects of your professional activity- patients, clients, viewers, customers, students and other people with whom you work on a daily basis.

№	Questions
1	Organizational flaws at work constantly make me nervous, worried, tense
2	Today I am satisfied with my profession no less than at the beginning of my career
3	I made a mistake in choosing a profession or profile of activity (I take the wrong place)
4	I am worried that I have become worse at work (less productive, quality, slower)
5	The warmth of interaction with partners is very dependent on my mood - good or bad
6	The well-being of partners does not depend much on me as a professional
7	When I come home from work, for some time (two or three hours) I want to be alone so that no one communicates with me
8	When I feel tired or tense, I try to quickly resolve the partner's problems (curtail the interaction)
9	It seems to me that emotionally I cannot give partners what professional duty requires.
10	My work dulls the emotions
11	I'm frankly tired of the human problems you have to deal with at work.
12	Sometimes I have difficulty falling asleep (sleep) due to work-related worries
13	Interaction with partners requires a lot of stress from me
14	Working with people is less and less satisfying
15	I would change jobs if given the opportunity
16	I am often frustrated that I cannot properly provide professional support, service, assistance to my partner.
17	I always manage to prevent the influence bad mood for business contacts
18	It upsets me if something goes wrong in a relationship with a business partner
19	I get so tired at work that at home I try to communicate as little as possible
20	Due to lack of time, fatigue or stress, I often pay less attention to my partner than I should
21	Sometimes the most ordinary situations of communication at work cause irritation
22	I calmly accept reasonable claims of partners
23	Communication with partners prompted me to avoid people
24	When I think about some work colleagues or partners, my mood spoils
25	Conflicts or disagreements with colleagues take a lot of energy and emotions
26	I find it increasingly difficult to establish or maintain contacts with business partners
27	The work environment seems very difficult to me.
28	I often have anxious expectations related to work: something must happen, how not to make a mistake, whether I can do everything right, whether I will be laid off, etc.
29	If a partner is unpleasant to me, I try to limit the time of communication with him or pay less attention to him.
30	In communication at work, I adhere to the principle “if you don’t do good to people, you won’t get evil”
31	I like to tell my family about my work
32	There are days when my emotional state has a bad effect on the results of work (I do less, quality decreases, conflicts happen)
33	Sometimes I feel that I need to be more responsive to my partner, but I can’t
34	I care a lot about my work
35	You give attention and care to your work partners more than you receive gratitude from them
36	When I think about work, I usually feel uneasy: it starts to prick in the heart area, blood pressure rises, and a headache appears.
37	I have a good (quite satisfactory) relationship with my line manager
38	I am often happy to see that my work benefits people.
39	Recent times(or always) I am haunted by failures at work
40	Some aspects (facts) of my work cause deep disappointment, plunge into discouragement
41	There are days when contacts with partners are worse than usual
42	I take into account the peculiarities of business partners worse than usual
43	Fatigue from work leads to the fact that I try to reduce communication with friends and acquaintances.
44	I usually show interest in the personality of a partner, not only in connection with work
45	I usually come to work rested, refreshed, in a good mood.
46	I sometimes find myself working with partners without a soul
47	At work meet so unpleasant people that you unwittingly wish them bad
48	After communicating with unpleasant partners, my physical or mental well-being worsens
49	At work, I experience constant physical or psychological overload
50	Success at work inspires me
51	The situation at work that I find myself in seems hopeless (almost hopeless) to me.
52	I lost my temper due to work
53	Over the past year, there was a complaint (there were complaints) against me from the partner (s)
54	I manage to save my nerves due to the fact that I don’t take much of what happens with my partners to heart
55	I often bring home negative emotions from work.
56	I often work hard
57	Before, I was more responsive and attentive to partners than now.
58	In working with people, I am guided by the principle: do not waste your nerves, take care of your health
59	Sometimes I go to work with a heavy feeling: I’m tired of everything, I wouldn’t see or hear anyone
60	After a busy day at work, I feel unwell
61	The contingent of partners I work with is very difficult
62	Sometimes I feel like the results of my work are not worth the effort I put in.
63	If I had luck with my job, I would be happier
64	I am frustrated because I have serious problems at work
65	Sometimes I do things to my partners that I don't want them to do to me.
66	I condemn partners who count on special indulgence, attention
67	Most often after a working day I have no energy to do household chores.
68	I usually rush time: I wish the working day would end soon
69	The condition, requests, needs of partners usually concern me sincerely
70	When working with people, I usually put up a screen that protects from other people's suffering and negative emotions.
71	Working with people (partners) was very disappointing for me
72	To restore my strength, I often take medication.
73	As a rule, my working day goes smoothly and easily.
74	My requirements for the work performed are higher than what I achieve due to circumstances
75	My career has been successful
76	I am very nervous about everything related to work.
77	Some of my regular partners I would not want to see and hear
78	I approve of colleagues who devote themselves completely to people (partners), forgetting about their own interests
79	My fatigue at work usually has little (or no) effect on my interactions with family and friends.
80	If an opportunity is given, I pay less attention to my partner, but in such a way that he does not notice it.
81	I often get on my nerves when interacting with people at work.
82	In everything (almost everything) that happens at work, I have lost interest, a lively feeling
83	Working with people had a bad effect on me as a professional - it pissed me off, made me nervous, dulled my emotions
84	Working with people is clearly undermining my health

KEY

"Voltage"

Experience of traumatic circumstances:

1 (2), +13 (3), +25 (2), –37 (3), +49 (10), +61 (5), –73 (5)

Self dissatisfaction:

2 (3), +14 (2), +26 (2), –38 (10), –50 (5), +62 (5), +74 (3)

"Caged in a cage":

3 (10), +15 (5), +27 (2), +39 (2), +51 (5), +63 (1), –75 (5)

Anxiety and depression:

4 (2), +16 (3), +28 (5), +40 (5), +52 (10), +64 (2), +76 (3)

"Resistance"

Inappropriate emotional selective response:

5 (5), –17 (3), +29 (10), +41 (2), +53 (2), +65 (3), +77 (5)

Emotional and moral disorientation:

6 (10), –18 (3), +30 (3), +42 (5), +54 (2), +66 (2), –78 (5)

Expanding the sphere of saving emotions:

7 (2), +19 (10), –31 (20), +43 (5), +55 (3), +67 (3), – 79(5)

Reduction of professional duties:

8 (5), +20 (5), +32 (2), - 44 (2), +56 (3), +68 (3), +80 (10)

"Exhaustion"

Emotional deficit:

9 (3), +21 (2), +33(5), - 45 (5), +57 (3), - 69 (10), +81 (2)

Emotional detachment:

10 (2), +22(3), –34(2), +46(3), +58(5), +70(5), +82(10)

Personal detachment (depersonalization):

11(5), +23(3), +35(3), +47(5), +59(5),+72(2), +83(10)

Psychosomatic and psychovegetative disorders:

12(3), +24(2), +36(5), +48(3), +60(2), +72(10), +84(5)

DATA PROCESSING

In accordance with the key, the following calculations are carried out:

1. The sum of points is determined separately for each of the 12 symptoms of burnout, taking into account the coefficient indicated in brackets. So, for example, for the first symptom (experiencing psychotraumatic circumstances), a positive answer to question No. 13 is estimated at 3 points, and a negative answer to question No. 73 is estimated at 5 points, etc. The number of points is summed up and a quantitative indicator of the severity of the symptom is determined.

2. The sum of symptom scores for each of the three phases of burnout formation is calculated.

3. The final indicator of the burnout syndrome is found - the sum of the indicators of all 12 symptoms.

INTERPRETATION OF THE RESULTS

The technique gives a detailed picture of the professional burnout syndrome. First of all, you need to pay attention to individual symptoms. The severity of each symptom ranges from 0 to 30 points:

9 points or less- uncomplicated symptom;

10–15 points- developing symptom;

16–19 points- an established symptom;

20 or more points- symptoms with such indicators are dominant in the phase or in the entire burnout syndrome.

The next step in interpreting the results of the survey is understanding the indicators of the phases of stress development - "tension", "resistance" or "exhaustion". In each of them, the assessment is possible in the range from 0 to 120 points. However, comparing the points obtained for the phases is not justified, because the phenomena measured in them are significantly different: this is a reaction to external and internal factors, methods of psychological defense, the state of the nervous system. By quantitative indicators, it is legitimate to judge only how much each phase has formed, which phase has formed to a greater or lesser extent:

36 points or less- the phase is not formed;

37–60 points- phase in the formation stage;

61 or more points- formed phase.

BLOCK 2. EXTERNAL AND INTERNAL CONDITIONS
PROFESSIONAL BURNOUT

Three conditions (factors) of professional burnout

personality factor

This is, first of all, a sense of self-importance in the workplace, the possibility of professional advancement, autonomy and the level of control on the part of management ( A. Pane, 1982). If a specialist feels the significance of his activity, then he becomes quite immune to emotional burnout. If the work looks insignificant in his own eyes, then the syndrome develops faster. Dissatisfaction with one's professional growth, excessive dependence on the opinions of others and a lack of autonomy and independence also contribute to its development.

role factor

Studies have shown that the development of burnout is significantly influenced by role conflict and role uncertainty ( H. Kuynarpuu), as well as professional situations in which the joint actions of employees are largely uncoordinated: there is no integration of efforts, but there is competition ( K. Kondo). But well-coordinated, coordinated collective work in a situation of distributed responsibility, as it were, protects the worker of the socio-psychological service from the development of the emotional burnout syndrome, despite the fact that the workload can be significantly higher.

Organizational factor

The development of the syndrome is influenced by many hours of work, but not any, but uncertain (unclear functional responsibilities) or not receiving proper assessment. At the same time, the management style, which has been criticized more than once, negatively affects, in which the boss does not allow the employee to show independence (according to the principle “initiative is punishable”) and thereby deprives him of a sense of responsibility for his work and awareness of the significance and importance of the work performed.

Assessment of conditions affecting burnout

The questionnaire can be completed independently or together with colleagues, and then discussed in professional support groups, with a supervisor or psychologist.

Features of work

To what extent am I free to choose and manage my situation at work?

Do I work:

which I like;

which suits me;

In which I feel competent.

Does my work align with my values ​​and beliefs?

Client Features

What population do I work with?

How many clients do I accept:

Every day;

Every week.

Is my workload balanced in terms of the amount of work and the variety of issues presented by clients?

Are there clients I enjoy working with the most? Why?

Other factors that influence me are related to clients.

Features of the situation at work

Do I have enough organizational support?

Are my peers (inside and outside the organization) supportive?

Am I provided with supervisory support?

Other factors related to the situation at work.

Helper features (self-description)

Do I have enough training for my job?

What stresses am I experiencing now in life and what keeps me going?

What in my life story led me to where I am now?

How do I usually deal with stress?

What are the main features of my emotional response?

What annoys me the most?

Am I fit for my job?

I like my job?

Other personal factors.

Features of the socio-cultural context

How do socio-economic changes related to work affect me (such as reduced funding for certain areas, changes in management structure, etc.)?

What is the attitude in society towards the work that my organization and I personally do?

How does society relate to the category of the population with which I work?

LEVEL OF DISTRESS

Instruction. Please read each paragraph separately and think about the questions. Notice what thoughts and feelings you have.

1. How do you assess your emotional state at the end of each working day and working week?

2. How do you leave the workplace, what thoughts, feelings, bodily sensations do you notice in yourself?

3. How do you feel:

On the way to work;

On the way home;

coming home;

An hour after returning home;

When do you go to bed?

4. Do you dream about work? If so, what are the themes and images of these dreams?

5. Do you notice that some days are more difficult for you, and some seem to be easier? Can you spot any pattern in this?

6. Are there certain clients or types of clients that you find most stressful in relationships? Do you realize why they are so difficult for you? Is it always like this?

7. Are there certain job responsibilities or tasks that cause you stress? Do you realize why?

8. Does your work schedule affect you?

9. How do you use free time?

10. What helps you relax?

11. How long does it take you to recover at the end of the working week?

12. Do you use drugs, alcohol, gambling, special foods, or shopping to restore balance? Do you need alcohol or sleeping pills to sleep well?

13. Do you notice that you have certain persistent features - changes in the emotional sphere, excessive tension, isolation, depression, chronic fatigue or cynicism?

14. Maybe your loved ones tell you about the changes that have happened to you, but you do not notice these changes?

15. What changes in your behavior do you notice?

16. Do you do anything that you haven't done before?

17. What have you stopped doing that you used to do before?

18. What changes in your body and your health do you notice?

19. Has your relationship with your body changed - exercise, diet, sexuality, bodily tension or posture?

20. What changes have occurred in your relationships with others: colleagues, friends, partners, children and other family members, neighbors, strangers?

21. What about your relationship with YOURSELF? What changed? What do you want to change but can't?

22. What do you think is the most valuable result of the work done so far?

AT-RISK GROUPS

Which employees are at risk when we talk about professional burnout?

First group	Employees who, by the nature of their service, are forced to communicate a lot and intensively with various people, familiar and unfamiliar. It: leaders sales managers, medical workers social workers consultants teachers, etc.
Second group	Moreover, employees who have an introverted character, whose individual psychological characteristics do not agree with the professional requirements of communicative professions, “burn out” especially quickly. They do not have an excess of vital energy, are characterized by modesty and shyness, are prone to isolation and concentration on the subject of professional activity. It is they who are able to accumulate emotional discomfort.
Third group	People who experience constant intrapersonal conflict in connection with work.
Fourth group	These are women who experience an internal contradiction between work and family, as well as pressure due to the need to constantly prove their professional capabilities in the face of fierce competition with men.
Fifth group	Employees whose professional activities take place in conditions of acute instability and chronic fear of losing their jobs. Also, employees occupying the position of external consultants in the labor market, forced to independently look for a job.

Qualities that help a specialist avoid professional burnout

Firstly:

Good health and conscious, purposeful care of your physical condition (constant exercise, healthy lifestyle).

High self-esteem and confidence in yourself, your abilities and capabilities.

Secondly:

Experience of successfully overcoming professional stress;

Ability to constructively change under stressful conditions;

High mobility;

openness;

Sociability;

Independence;

The desire to rely on their own strength.

Thirdly:

The ability to form and maintain in oneself positive, optimistic attitudes and values ​​- both in relation to oneself, and to other people and life in general.

Exercise. Define your professional position in interaction with the client.

Remember one of the clients with whom you had a chance to work, and create a psychological portrait of him.

Then answer the following questions:

1. How do you perceive the client?

_________________________________________________________

2. Fixing role-playing or individually
specific moments of behavior.

_________________________________________________________

3. How you feel in the presence of this client.

_________________________________________________________

4. Influence you have
or you can lend to the client.

_________________________________________________________

5. The presence or absence of predictive estimates;
consideration of the prospects for the development of the client.

_________________________________________________________

BASIC TECHNIQUES OF PRODUCTIVE INTERACTION

Let's try to present a dry register of basic psychotechnics of communication between a consultant and a client. In the practice of psychological assistance, two main aspects are clearly distinguished: actual impact requiring specific skills and abilities, and helping relations against which this effect occurs. Every specialist needs to master the basic techniques of building relationships.

Below we offer techniques that can become practical guide for those who seek to master the basic skills of helping relationships.

Adoption

This is one of the simplest yet powerful paradoxes of life - a person feels that the other sincerely accepts him, and begins to think about what it is worth changing. There is a desire to grow, to become different. It is no coincidence that humanistic psychologists consider acceptance "a condition for the psychological healing of a person", the "soil on which shoots of human possibilities grow and grow stronger."

Acceptance language helps the person to become open, to share their feelings and problems with you. The secret of successful counselors lies in the ability to instill in people who come for help that they sincerely accept them and believe that they can cope with life's difficulties.

You can help a person feel accepted simply by listening carefully. This invites the person to talk about what is bothering him, softens his negative emotions, enhances the penetration into deeper feelings and tells him: "You are accepted as you are, with all the problems ..." You can say that the cornerstone of the consultation process is listening. It helps to establish trust between its participants and stimulate the activity of the client.

Four listening options

T. Gordon identifies four various options hearings, which at first give the counseling psychologist the opportunity to help a person with problems.

Passive (non-reflective) listening - this is, in essence, silence, silence, but not simple, but "attentive", when all the attention of the consultant is directed to the client. Depending on the situation, the consultant can express understanding, support or approval with short phrases or interjections (“yes”, “yes”, “of course”, etc.), a nod of the head and other non-verbal means (gestures, facial expressions, eyes).

Reactions of recognition, confirmation

This technique is especially good in pauses. The consultant uses verbal and non-verbal signs, cues and hints, which mean that he is really attuned to the speaker's wave. Head nodding, leaning forward, smiling, frowning, responding to what the client says, let him know that he is really being listened to. Verbal cues ("Uh-huh", "Oh," "I understand") also communicate that the consultant is attentive, interested and accompanies the person in the process of self-disclosure, that is, you can continue the conversation.

"Opening Doors"

So it is customary to call additional encouragement that is needed in order to help the person who came to the consultation to start talking or become more open. Here are a few examples: "Would you like to go into more detail about this?", "That's interesting...would you like to continue?", "This seems to have deeply affected your feelings...". All of these responses are open questions or statements. They do not contain an assessment of what is being said.

All three of these listening techniques are relatively passive. They are most suitable for stressful situations. People experiencing a life crisis are looking for a consultant on initial stage works as a “mirror”, “resonator”, and not at all an adviser, because the most necessary thing for them during this period is to be heard and understood, to speak out. When this task is solved and the client is already striving to solve his problem, other methods of listening, more active, are needed.

Active (reflexive) listening

Such listening helps to understand what is behind this or that statement of a person. When the specialist listens actively to the client, he analyzes his worries, difficulties, feelings, deciphers the meanings of his messages, reveals their real meaning.

Basic tricks:

Finding out. This is an appeal to the speaker for clarification: “Did I understand correctly that your main difficulty lies precisely in this?”, “Unfortunately, I do not quite understand what you mean ...”, “Do you really think so?” etc.

Paraphrasing consists in the fact that the consultant expresses the client’s thought or his feelings in other words, as if clarifying the meaning of what was said and the degree of his understanding. The consultant’s phrase in this case may begin with the words: “Thus ...”, “In other words ...”, “If I understand correctly ...”, “In your opinion ...”, “You can correct me if I'm wrong, but from your words I understood ... "- and then, in his own words, the consultant sets out the essence of the person's problem and the content of his statement. If the client answers “yes”, “yep”, or something similar, then the consultant's assumption is correct.

Reflection of feelings. This technique is sometimes referred to as "empathic listening." Applying it, the consultant, according to the figurative expression of F.E. Vasilyuk, "tuned to the bearing is not story about feelings, and here and now experienced the senses narrator." During the sounding of the client's speech, the psychologist peers into the interlocutor, listens and “feels into” the inexpressible part. He seeks to catch the actual experience that sounds in the utterance and define it, “name” it to the interlocutor.

Summary. It is used in long conversations to bring fragments of a conversation into a semantic unity and to summarize the main ideas and feelings of the speaker. This can be done with the help of such phrases: “As I understand it, your main idea is ...”, “If you now summarize what you said ...”, etc.

Exercise

Please indicate what you like:

in you as a professional, in your organization, in your work.

HOW TO AVOID THE SYNDROME
PROFESSIONAL BURNOUT

1. Be attentive to yourself: this will help you notice the first symptoms of fatigue in a timely manner.

2. Love yourself, or at least try to please yourself.

3. Choose a business for yourself: according to your inclinations and capabilities. This will allow you to find yourself, to believe in your strength.

4. Stop looking for happiness or salvation in work. It is not a refuge, but an activity that is good in itself.

5. Stop living for others their lives. Please live yours. Not instead of people, but together with them.

6. Find time for yourself, you have the right not only to work, but also to private life.

7. Learn to soberly comprehend the events of each day. You can make it a tradition to review events in the evening.

8. If you really want to help someone or do their job for them, ask yourself the question: does he really need it? Or maybe he can do it on his own?

9. _______________________________________________________

10. ______________________________________________________

BLOCK 3. PREVENTION AND PSYCHOLOGICAL CARE

BASIC APPROACHES TO WORK WITH PROFESSIONAL BURNOUT

1. Self-care and stress reduction:

Striving for balance and harmony, a healthy lifestyle, meeting the need for communication;

Pleasure (relaxation, play);

Ability to take your mind off work-related stress.

2. Transformation of negative beliefs, feelings of despair, loss of meaning and hopelessness:

The desire to find meaning in everything - both in significant life events and in familiar, everyday worries;

The desire to fight their negative beliefs;

Building a community.

3. Increasing the level of professional skills. Working with a supervisor

Exercise 1.
"Self-Help Strategies"

1. Think about and write down the answers to the questions: “What can I do to reduce my stress level, bring myself joy?”

2. Try to find meaning, give meaning to the answers you wrote down, and see how they can counteract negative beliefs.

Exercise 2

1. Write down three things you could do in each of the three areas—professional, organizational, and personal—to work with secondary trauma.

2. Star the items in each section that you can complete within the next month.

3. In each section, underline an item that you can try next week.

Your sheet might look something like this:

Personal sphere

1. Take a vacation

2. Exercise*

3. Meet a close friend*

Professional area

1. Arrange for supervision*

2. Take a break after working with a difficult client.

3. Take a walk at the end of the working day*

Organizational sphere

1. Have a discussion with colleagues on the topic of occupational combustion*

2. Throw an employee party*

3. Get together to discuss

Exercise 3
"Evaluation of a personal work plan
by warning
professional burnout"

Review your secondary trauma plan sheet and try to answer the following questions:

1. Does this activity help me get away from thinking about work?

2. Can I give this activity some new meaning?

3. Can this activity give me a sense of being connected to something more than myself, or an awareness of new aspects of life?

4. What will happen if I try to carry out this activity with full awareness, that is, being fully aware of my thoughts, feelings, bodily sensations?

TECHNOLOGIES FOR MODELING YOUR PROFESSIONAL ACTIVITIES

They help to comprehend and integrate all human resources necessary for effective professional activity, as well as to go beyond personal predilections and consider one's activity as serving one's ideals and values.

Environment	What people and things, where and when, surround you when you achieve your goal?
Behavior	What are you doing in this environment to achieve your goal?
Capabilities	What abilities support these behaviors?
Belief and values	Why is it important to use precisely these abilities, to carry out precisely such behavior in order to achieve your goal?
Identity	Who are you, supporting exactly these values ​​and beliefs, how do you differ from other people in this environment? Use a metaphor for your personality
Mission	Imagine in as much detail as possible an image of yourself in the future, having fully realized your goals. Look, listen, feel yourself in this experience. Feel like you have all the resources you need to successfully achieve your goal. Create a mission metaphor

LEARNING SELF-REGULATION

Self-regulation is the management of one's psycho-emotional state, which is achieved by a person's influence on himself with the help of words, mental images, control of muscle tone and breathing.

Self-Regulation Effects:

The effect of calming (elimination of emotional tension),

The effect of recovery (weakening of manifestations of fatigue),

Activation effect (increased psychophysiological reactivity).

Ways of self-regulation:

Laughter, smile, humor;

Reflections on the good, pleasant;

Various movements such as sipping, muscle relaxation;

Examining flowers in the room, the landscape outside the window, photographs, other pleasant or expensive things;

Mental appeal to higher powers(God, the Universe, a great idea);

- "bathing" (real or mental) in the sun;

Inhalation of fresh air;

Reading poetry;

Expressing praise, compliments to someone just like that.

Exercise

Answer the questions:

1. What helps you cheer up, switch?

_________________________________________________________

2. Which of the above methods can you use?

_________________________________________________________

3. Make a list of these methods by adding your own.

_________________________________________________________

4. Think about which ones you can use consciously,
when you feel tense or tired.

_________________________________________________________

BANK OF SELF-REGULATION WAYS

I. Methods related to breath control

Breath control is an effective means of influencing muscle tone and the emotional centers of the brain. Slow and deep breathing (with the participation of the abdominal muscles) lowers the excitability of the nerve centers, promotes muscle relaxation, that is, relaxation. Frequent (thoracic) breathing, on the contrary, provides a high level of body activity, maintains neuropsychic tension.

Method 1

Sitting or standing, try to relax the muscles of the body as much as possible and focus on breathing.

On the count of 1-2-3-4, take a slow deep breath (while the stomach protrudes forward, and the chest is motionless);

For the next four counts, the breath is held;

Then a smooth exhalation at the expense of 1-2-3-4-5-6;

Again, a delay before the next breath at the expense of 1-2-3-4.

After 3-5 minutes of such breathing, you will notice that your state has become noticeably calmer and more balanced.

Method 2

Imagine that a piece of fluff is hanging in front of your nose at a distance of 10–15 cm.

Breathe only through your nose and so smoothly that the fluff does not sway.

Method 3

Since in a situation of irritation, anger, we forget to exhale normally:

Exhale deeply;

Hold your breath for as long as you can;

Take a few deep breaths;

Hold your breath again.

Your way.

II. Methods related
with muscle tone control,
movement

Under the influence of mental stress, muscle clamps and tension arise. The ability to relax them allows you to relieve neuropsychic tension, quickly restore strength.

Method 4

Since it is not possible to achieve complete relaxation of all muscles at once, you need to focus on the most tense parts of the body.

Sit comfortably, if possible - close your eyes;

Breathe deeply and slowly;

Take an internal look through your entire body, starting from the top of your head to the tips of your toes (or in reverse order) and find the places of greatest tension (often these are the mouth, lips, jaws, neck, nape, shoulders, stomach);

Try to tighten the clamps even more (until the muscles tremble), do it while inhaling;

Feel this tension;

Release tension sharply - do it on the exhale;

Do this several times.

In a well-relaxed muscle, you will feel the appearance of warmth and pleasant heaviness.

If the clamp cannot be removed, especially on the face, try to smooth it out with a light self-massage with circular movements of the fingers (you can make grimaces - surprise, joy, etc.).

Method 5

In free minutes, rest breaks, master the consistent relaxation of various muscle groups, observing the following rules:

1) be aware of and remember the feeling of a relaxed muscle in contrast to overexertion;

2) each exercise consists of three phases: "strain-feel-relax";

3) tension corresponds to inhalation, relaxation - exhalation.

You can work with the following muscle groups:

Face (forehead, eyelids, lips, teeth);

Nape, shoulders;

chest;

thighs and abdomen;

Hands;

The bottom of the legs.

Note. To learn how to relax muscles, you need to have them, so daily physical activity increases the effectiveness of muscle relaxation exercises.

Method 6

Try to set the rhythm of the whole body with the help of monotonous rhythmic movements:

movements thumbs hands in the "semi-lock";

Sorting beads on your beads;

Sorting out the rosary;

Walk through the office (corridor) several times, inhaling for two steps and exhaling for five steps.

Your way.

III. Methods related
with the influence of the word

Verbal influence activates the conscious mechanism of self-hypnosis, there is a direct impact on the psycho-physiological functions of the body.

Self-hypnosis formulations are built in the form of simple and short statements, with a positive focus (without the “not” particle).

Method 7. Self-orders

self-order is a short, curt order made to oneself. Use a self-order when you are convinced that you need to behave in a certain way, but are having trouble doing it.

“Talk calmly!”, “Be silent, be silent!”, “Do not succumb to provocation!” - it helps to restrain emotions, behave with dignity, comply with the requirements of ethics and the rules of working with clients.

Formulate a self-order.

Mentally repeat it several times. If possible, repeat it out loud.

Method 8. Self-programming

In many situations, it is advisable to "look back", recall your successes in similar circumstances. Past successes tell a person about his capabilities, about hidden reserves in the spiritual, intellectual, volitional spheres and inspire confidence in his abilities.

Think back to a time when you faced similar challenges.

Formulate the text of the program, to enhance the effect, you can use the words "exactly today":

“Today I will succeed”;

“It is today that I will be the most calm and self-possessed”;

“It is today that I will be resourceful and confident”;

“It gives me pleasure to conduct a conversation in a calm and confident voice, to show an example of endurance and self-control.”

Mentally repeat it several times.

Method 9. Self-approval (self-encouragement)

People often do not receive a positive assessment of their behavior from the outside. Especially in situations of increased neuropsychic stress, this is one of the reasons for the increase in nervousness and irritation. Therefore, it is important to encourage yourself.

In the case of even minor successes, it is advisable to praise yourself, mentally saying:

"Well done! Good girl! “It turned out great!”

Find an opportunity to praise yourself during the working day at least 3-5 times.

Your way.

IV. Methods related
using images

The use of images is associated with an active influence on the central nervous system of feelings and ideas. We do not remember many of our positive sensations, observations, impressions, but if we awaken the memories and images associated with them, we can relive them and even strengthen them. And if with a word we mainly influence the consciousness, then images and imagination give us access to powerful subconscious reserves of the psyche.

Method 10

To use images for self-regulation:

Specially remember situations, events in which you felt comfortable, relaxed, calm - these are yours. resource situations.

Do this in the three main modalities inherent in man. To do this, remember:

1) visual images of the event (what do you see - clouds, flowers, forest);

2) auditory images (what sounds do you hear - birds singing, stream murmur, rain noise, music);

3) sensations in the body (what you feel - the warmth of the sun's rays on your face, the splashing of water, the smell of flowering apple trees, the taste of strawberries).

When feeling tense, tired:

1) sit comfortably, closing your eyes if possible;

2) breathe slowly and deeply;

3) remember one of your resource situations;

4) live it again, remembering all the visual, auditory and bodily sensations that accompanied it;

5) stay inside this situation for a few minutes;

6) open your eyes and get back to work.

Your way.

SPECIFIC SELF-SUPPORT TECHNIQUES

1. Reception "Evening Review of Events" (for those who work with people, the most destructive principle is "I'll think about it tomorrow").

2. Visualization: mental representation, replaying, seeing oneself in a situation that has not yet occurred is a technique that helps to build reality. A person imagines himself doing (or having) what he aspires to, and - gets what he wants. (10 minutes before bed and 10 minutes in the morning. 20 minutes total!)

Visualization steps:

Decide what you want to achieve: literally, clearly, visually, in colors and colors (mentally create accurate pictures and scenes of what you want to achieve);

Relax;

For 5-10 minutes, mentally visualize the desired reality, as if you were creating a video of successful actions.

It is important to remember that when visualizing, you need to be systematic. The key here is practice. Don't expect quick results. It is not enough to imagine something once or twice. The result will appear if the image is imprinted in the mind again and again for weeks and even months. So keep practicing visualization until your goal is fulfilled. Do not try to evaluate the results after one or two imaging attempts.

If in doubt,- avoid fighting them. What you fight against only gets stronger. You just have to ignore your doubts. Cut them off and discard!

And a few more self-help techniques that can help prevent burnout.

Technique 1. "Cut off, discard"

It is suitable for working with any negative thoughts (“I won’t succeed again ...”, “it’s all useless”, etc.). As soon as you feel that such a thought has crept into your soul, immediately “cut it off and discard it”, making a sharp, “cutting off” gesture with your left hand and visually imagining how you cut off and discard this thought.

After this discarding gesture, continue to visualize further: place another (positive, of course) in place of the removed negative thought. Everything will fall into place.

Technique 2. "Label, or Label"

If a negative thought comes into your head, you must mentally step back from it and watch it from the side, but do not allow this thought to take possession of you. Some people think that the effect of this technique is enhanced when you imagine that you did not just “pull” a negative thought out, but performed some actions in your imagination on it. For example, they imagined that they sprayed paint on it from a spray can, marked it (poisonous green, canary yellow ...) and now you are watching from the side.

Negative thoughts have power only over you and only if you react to them with fear, anxiety. They get that power from you. As soon as you stop responding to them, they lose their power. Say, "It's just a negative thought!"

According to experts (D. Kehoe and others), this technique helps by 75% (and this is not a little at all!).

Technique 3. Exaggeration

As soon as a negative thought comes up, exaggerate it to the point of absurdity, make it ridiculous.

Technique 4. "Recognition of one's own merits"

Helps with excessive self-criticism. One of the antidotes is to realize that you, like other people, cannot and should not be perfect. But you are good enough to live, be happy and, of course, be successful.

And now - a self-sustaining reception(Women will accept it sooner than men!).

Every day, when you stand in front of the mirror and get ready for work, confidently look in the mirror, directly into your own eyes and say at least three times: “Of course, I’m not perfect, but I’m good enough (good)!”. That being said, it's nice if you smile at yourself!

WORKING WITH THE SUPERVISOR

It is especially necessary if the specialist:

Gets too involved in the client's problem and loses professional objectivity.

Can get stuck in a model of helping a client that leaves the client unmotivated to help themselves.

Gets emotionally involved in the client's problem, especially when the situation triggers the worker's own memories.

Continues to perform his duties when their effectiveness decreases, while an outsider's perspective and discussion could be more useful.

Takes on too much work, constantly helps others, and begins to suffer from burnout.

Has difficulty finishing work with a client.

REMEMBER!

These difficulties can affect anyone. They do not indicate weakness or decline in professionalism - these are features of the activities of specialists in "helping" professions.

The organization of supervision will help to cope with these difficulties and evaluate the quality of services provided to clients.

TYPES OF SUPERVISION

One on one is a pre-scheduled meeting with an agenda to discuss and evaluate specific work.

group supervision- in a team of employees, they jointly discuss and evaluate each other's work, the participants raise questions for discussion, the group discusses each case and how it was resolved; there is an exchange of experience and knowledge.

informal supervision is an unscheduled consultation with a supervisor, either face-to-face or by telephone.

crisis supervision- an unplanned discussion of a case that, according to the employee's feelings, led to a specialist's crisis. Occurs immediately after working with a client.

REMEMBER!

Never be afraid to ask for help.

Don't worry about "stupid" questions.

None of the professionals should be in isolation.

REMINDER

WHAT TO DO IF YOU SEE THE FIRST SIGNS OF BURNOUT?

First of all, acknowledge that they are.

Those who help other people tend to deny their own psychological predicament. It’s hard to admit to yourself: “I suffer from professional burnout.” Moreover, in difficult life situations internal unconscious defense mechanisms are activated. Among them are rationalization, repression of traumatic events, "petrification" of feelings and body.

People often evaluate these manifestations incorrectly - as a sign of their own "strength". Some protect themselves from their own difficult conditions and problems by getting active, they try not to think about them (remember Scarlet with her "I'll think about it tomorrow"?) and give themselves completely to work, helping other people. Helping others can really bring relief for a while. However, only for a while. After all, overactivity is harmful if it diverts attention from the help that you yourself need.

Remember: blocking out your feelings and being overactive can slow down your recovery process.

First, your condition can be relieved by physical and emotional support from other people. Don't give up on her. Discuss your situation with those who, having had a similar experience, feel good.

For a professional, it is appropriate and useful to work with a supervisor - a professionally more experienced person who, if necessary, helps a less experienced colleague in professional and personal improvement. During the scheduled period of time, the professional and the supervisor regularly discuss the work done together. In the course of such a discussion, learning and development takes place, which help to get out of burnout.

Secondly, after hours, you need privacy. In order to cope with your feelings, you need to find an opportunity to be alone, without family and close friends.

WHAT TO DO AND WHAT NOT TO DO IN THE BURNOUT

DO NOT hide your feelings. Show your emotions and let your friends discuss them with you.

Do NOT avoid talking about what happened. Take every opportunity to review your experience alone or with others.

Do NOT let your feelings of embarrassment stop you when others give you a chance to speak or offer help.

DO NOT expect severe burnout symptoms to go away on their own.

If you do not take action, they will visit you for a long time.

Set aside enough time for sleep, rest, reflection.

Be direct, clear, and honest about your desires by talking about them with family, friends, and at work.

Try to keep your life as normal as possible.

IF YOU UNDERSTAND THAT BURNOUT IS ALREADY HAPPENING
AND REACHED DEEP STAGES

Remember: special work is needed to respond to traumatic experiences and rekindle feelings. And do not try to do this work with yourself - such a difficult (and painful) work can only be done together with a professional psychologist-consultant.

Real courage lies in admitting that I need professional help.

Why? Yes, because the basis of "psychological treatment" is to help a person "come to life" and "re-assemble himself."

First comes the hard work, the purpose of which is to “remove the shell of insensibility” and allow your feelings to come out. This does not lead to a loss of self-control, but the suppression of these feelings can lead to neurosis and physical problems. At the same time, special work with destructive “poisonous” feelings (in particular, aggressive ones) is important. The result of this preparatory work is the "clearing" of the internal space, making room for the arrival of a new one, the revival of feelings.

The next stage of professional work is a revision of one's life myths, goals and values, one's ideas and attitudes towards oneself, other people and one's work. Here it is important to accept and strengthen your "I", to realize the value of your life; take responsibility for your life and health and take a professional position in your work.

And only after that, step by step, relationships with other people and ways of interacting with them change. There is a development in a new way of one's professional role and one's other life roles and behavior patterns. The person gains self-confidence. So - he got out of the emotional burnout syndrome and is ready to live and work successfully.

LITERATURE

1. Aminov A.N. Russian Encyclopedia social work// Syndrome of emotional combustion: In 2 vols. T. 2. - M., 1997.

2. Vodopyanova N.E., Starchenko E.S. Burnout syndrome: diagnosis and prevention. - St. Petersburg: Peter, 2005.

3. Kaciunas R. Psychological counseling and group psychotherapy. - 3rd ed., stereotype. - M.: Academic project; Tricksta, 2004.

4. Malkina-Pykh I.G. Psychology of extreme situations // Handbook practical psychologist. - M.: Eksmo, 2005.

5. Osukhova N.G. Do not think down about the client // School psychologist, 2003, No. 3.

6. Osukhova N.G. Burnt at work // Health, 2003, No. 9.

7. Osukhova N.G., Lotova I.P., Shadura A.F. and etc. Socio-psychological adaptation of regular servicemen retired or retired: theory and practice / Ed. N.G. Osukhova,
I.P. Leadsman. - M.: Publishing Corporation "LOGOS", 1999.

8. Pines E., Maslach K. Workshop on social psychology. - St. Petersburg: Peter, 2000.

9. Samoukina N.V. A stress-free career. - St. Petersburg: Peter, 2003.

10. Philina S. About the "syndrome of professional burnout" and safety measures // School psychologist, 2003, No. 7.

11. Formanyuk T.V. Emotional burnout syndrome as an indicator of teacher's professional maladjustment // Questions of Psychology, 1994, No. 6.

12. Greenberger R.S. Job hazard-how "burnout" affects corporate managers and their performances. The Wall Street Journal, April 23, 1981.

13. Pines A., Maslach C. Characteristics of staff burnout in mental healf settings. hosp. Community Psychiatry. 29:233, 1978.

14. Maslach C. Job burnout, how people cope. Public Wealf, Spring, p. 56, 1978.

15. Hall R.C.W. and others. professional burnout syndrome. Psychiatry. Opinion 16:16, 1979.

16. Maslach C. Burned-out, Human Behavior 5:22, 1976.

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Abstract on the topic:

" Fundsandmethodspreventionprofessionalburnoutteacher"

Content

• 2.1 Data processing
• Conclusion
• Bibliography

1. Means and methods of prevention of professional burnout of a teacher

1.1 Professional burnout

In recent years, in Russia, as well as in developed countries, they are increasingly talking not only about occupational stress, but also about the syndrome of occupational burnout, or burnout, of employees (hereinafter, the term "professional burnout" will be used as the most adequate one).

What is burnout syndrome?

Professionalburnout is a syndrome that develops against the background of chronic stress and leads to the depletion of the emotional, energy and personal resources of a working person.

Syndromeprofessionalburnout- the most dangerous occupational disease of those who work with people: teachers, social workers, psychologists, managers, doctors, journalists, businessmen and politicians - all whose activities are impossible without communication. It is no coincidence that the first researcher of this phenomenon, Christina Maslach, called her book: "Emotional combustion - the payment for sympathy."

Professional burnout occurs as a result of the internal accumulation of negative emotions without a corresponding "discharge" or "liberation" from them. It leads to the depletion of the emotional-energetic and personal resources of a person. From the point of view of the concept of stress (G. Selye), professional burnout is distress or the third stage of the general adaptation syndrome - the stage of exhaustion.

In 1981 A. Morrow offered a vivid emotional image, reflecting, in his opinion, the internal state of an employee experiencing the distress of professional burnout: "The smell of burning psychological wiring."

1.2 Stages of professional burnout

Burnout syndrome develops gradually. He goes through three stages (Maslach, 1982) - three flights of stairs to the depths of professional unsuitability:

FIRSTSTAGE:

begins by muffling emotions, smoothing out the sharpness of feelings and the freshness of experiences; the specialist suddenly notices: everything seems to be fine so far, but. boring and empty at heart;

positive emotions disappear, some detachment appears in relations with family members;

there is a state of anxiety, dissatisfaction; returning home, more and more often I want to say: "Do not interfere with me, leave me alone!"

SECONDSTAGE:

misunderstandings arise with clients, a professional in the circle of his colleagues begins to speak with disdain about some of them;

dislike begins to gradually manifest itself in the presence of clients - at first it is hardly suppressed antipathy, and then outbursts of irritation. Such behavior of a professional is an unconscious manifestation of a sense of self-preservation during communication that exceeds a level that is safe for the body.

THIRDSTAGE:

ideas about the values ​​of life are dulled, the emotional attitude to the world is "flattened", a person becomes dangerously indifferent to everything, even to his own life;

such a person, out of habit, may still retain outward respectability and a certain aplomb, but his eyes lose the luster of interest in anything, and an almost physically palpable cold of indifference settles in his soul.

professional burnout teacher psychological

1.3 Three aspects of professional burnout

The first - decrease in self-esteem.

As a result, such "burnt out" workers feel helpless and apathetic. Over time, this can turn into aggression and despair.

Second- loneliness.

People suffering from emotional burnout are unable to establish normal contact with clients. Object-to-object relations prevail.

Third- emotional exhaustion, somatization.

Fatigue, apathy and depression that accompany emotional burnout lead to serious physical ailments - gastritis, migraines, high blood pressure, chronic fatigue syndrome, etc.

1.4 Symptoms of professional burnout

FIRSTGROUP: psychophysicalsymptoms

Feeling of constant fatigue, not only in the evenings, but also in the mornings, immediately after sleep (a symptom of chronic fatigue);

feeling of emotional and physical exhaustion;

decrease in susceptibility and reactivity due to changes in the external environment (lack of curiosity reaction to the novelty factor or fear reaction to a dangerous situation);

general asthenia (weakness, decreased activity and energy, deterioration of blood biochemistry and hormonal parameters);

frequent causeless headaches; persistent disorders of the gastrointestinal tract;

sudden weight loss or sudden weight gain;

complete or partial insomnia;

constant inhibited, drowsy state and desire to sleep throughout the day;

shortness of breath or shortness of breath during physical or emotional stress;

a noticeable decrease in external and internal sensory sensitivity: deterioration of vision, hearing, smell and touch, loss of internal, bodily sensations.

SECONDGROUP:

socio-psychologicalsymptoms

Indifference, boredom, passivity and depression (low emotional tone, feeling of depression);

increased irritability to minor, minor events;

frequent nervous breakdowns (outbursts of unmotivated anger or refusal to communicate, withdrawal into oneself);

constant experience of negative emotions for which there are no reasons in the external situation (feelings of guilt, resentment, shame, suspicion, constraint);

feeling of unconscious anxiety and increased anxiety (feeling that "something is not right");

a feeling of hyper-responsibility and a constant feeling of fear that "it will not work" or "I will not cope";

a general negative attitude towards life and professional prospects (like "no matter how hard you try, nothing will work anyway").

THIRDGROUP:

behavioralsymptoms

Feeling that the work is getting harder and harder and harder and harder to do;

the employee noticeably changes his working mode (increases or reduces the time of work);

constantly, unnecessarily, takes work home, but does not do it at home;

the leader finds it difficult to make decisions;

feeling worthless, disbelief in improvement, decreased enthusiasm for work, indifference to results;

non-fulfillment of important, priority tasks and "getting stuck" on small details, spending most of the working time in a little conscious or unconscious performance of automatic and elementary actions that do not meet official requirements;

distance from employees and customers, increased inadequate criticality;

alcohol abuse, a sharp increase in cigarettes smoked per day, the use of narcotic drugs.

1.5 Risk factors for the development of burnout (according to L.V. Novikova)

1) socio-psychological factors in the development of burnout

Experienceinjustice. Of particular interest are studies of burnout in the light of equity theory. In accordance with it, people evaluate their capabilities relative to others, depending on the factors of reward, price and their contribution. People expect fair relationships in which what they put in and get out of them is proportional to what other individuals put in and get out. It has been proven that the feeling of injustice is an important determinant of burnout, the more expressed the experience of injustice, the stronger the professional burnout.

Socialinsecurity. B.P. Bunk and W. Horens noted that in tense social situations, most people have an increased need for social support, the lack of which leads to negative experiences and possible motivational and emotional deformation of the personality.

Levelsupport. Different types of support have an ambiguous effect on burnout. Leiter studied the impact of personal (informal) and professional support on burnout syndrome (1993). It turned out that the professional played a dual role, reducing or increasing burnout. On the one hand, it was associated with a stronger sense of professional success, and on the other hand, with emotional exhaustion. It has also been found that the greater the personal support, the lower the risk of emotional exhaustion. Another study examined three types of organizational support: skill use, peer support, and supervisor support. The first type is positively associated with professional achievement, but negatively with emotional exhaustion. Peer support is positively associated with personal achievement. The support of the manager's side was not significantly associated with any of the components of burnout. In summary, the evidence suggests a complex interaction between social support and burnout. The sources of the first can influence the components of the second in different ways. The positive effect is due to both the nature of the support and the willingness to accept it. For the professional adaptation of teachers and the preservation of their professional longevity, the development and use of various types of social, professional and personal support that prevent burnout syndrome will be promising.

Dissatisfactionwork. More severe burnout is associated with the unattractiveness of work in the organization: the higher the attractiveness, the lower its risk. Chronic burnout can lead to psychological detachment not only from work, but also from the organization as a whole. The "burnt out" employee emotionally distances himself from his work activity and transfers his feelings of emptiness to everyone who works in the organization, avoids all contact with colleagues. At first, this removal may take the form of physical isolation, and if burnout continues, he will constantly avoid stressful situations. burnout professionals are often unable to overcome the emotional stresses associated with work, and when the syndrome develops to a sufficient degree, they also show other negative manifestations. burnout.

Paymentlabor. The higher the salary level, the lower the burnout rate.

Age,experienceworkandlevelsatisfactioncareer. There are complex relationships between the degree of burnout, age, length of service and the degree of satisfaction with professional growth. Professional growth provides a person with an increase in his social status, reduces the degree of burnout. In these cases, the longer the experience, the lower the burnout. In case of dissatisfaction with career growth, professional experience contributes to employee burnout. The influence of age on the effect of burnout is ambiguous. Some studies have found a predisposition to burnout of not only older people, but also young people. Obviously, the risk factor for burnout is not the duration of work (as length of service), but dissatisfaction with it, the lack of prospects for personal and professional growth, as well as personal characteristics that affect the tension of communication at work.

careeraspirations. The researchers came to the general conclusion that the inability to realize the majority of career aspirations leads to an increase in the level of emotional burnout, internal stress.

Floor. It was found that men are more characterized by a high degree of depersonalization and a high assessment of their professional success, and women are more prone to emotional exhaustion. Teachers - women refer to "difficult students" as the most powerful stress factors, and men - the bureaucracy inherent in schools and a large amount of "paper" work.

2) personalfactorsdevelopmentburnout

Locuscontrol. This is a quality that characterizes a person's tendency to attribute responsibility for the results of their activities to external forces - bosses, society, the state, the economic situation, etc. (external, external locus of control) or their own abilities and efforts (internal, internal locus of control). The tendency to an external locus of control manifests itself along with such traits as lack of confidence in one's abilities, imbalance, anxiety, suspicion, conformity, and aggressiveness. People with an internal locus of control are more self-confident, prone to introspection, balanced, sociable, friendly and independent, which prevents the development of burnout.

Behaviortype " BUT" . For the development of burnout, it is also important how the teacher copes with stress. The most vulnerable are those who react to stress aggressively, unrestrainedly, want to resist it at any cost, do not give up competition. Such people tend to underestimate the complexity of the tasks ahead of them and the time required to solve them. The stress factor causes them to feel depressed, despondent due to the fact that it is not possible to achieve the intended (type A behavior).

mini test " belongwhetheryoutopeopletypeBUT? ”

Do you always do everything very quickly?

Are you impatient because it seems to you that everything is being done very slowly?

Do you always think about two or more things at the same time, or do you try to do several things at the same time?

Do you feel guilty when you go on vacation or allow yourself to relax for a few hours?

Always trying to fit more things into your schedule than you can properly handle?

Do you gesticulate nervously to emphasize what you are talking about, such as clenching your fists or accompanying your words with punches on the table?

Do you rate yourself on how much you accomplished?

Pass by interesting events and things?

If there are more positive responses than negative responses, then a tendency to type A behavior is obvious.

Preferredhumanstrategiesovercomingcrisissituations. Moreover, the greater the burnout, the more often passive, asocial and aggressive models of overcoming behavior are used. Such strategies are associated with the likelihood of an individual developing psychosomatic illnesses. Emotion suppression strategies often increase the risk of pre-illness or disease states. Curious data was obtained by American researchers who tried to establish the relationship between burnout and a sense of humor. It turned out that the latter can act as one of the mechanisms of coping - overcoming stressful situations. Teachers with a good sense of humor are less likely to suffer from burnout and also rate their professional success more highly. Paidmont (1993) found evidence that self-esteem plays an important role in experiencing work-related distress. Anxious, depressed and unable to cope with stress are more likely to experience emotional exhaustion at work and outside of it.

3) professionalfactorsdevelopmentburnout

" painfuladdiction" fromwork. " Workaholism" and an active passion for one's professional activity may be due to the desire for creativity and the value of the profession itself for a person. But with an equal degree of probability, a workaholic is driven by the desire for social prestige, obtaining material benefits and motives of power at the expense of the profession. The inability to satisfy such needs will contribute development of symptoms of burnout.

mini test " Hard workerwhetheryou? ”

Do you get up early despite staying up late, working from home late into the night?

If you have lunch alone, do you read or work while you eat? Do you think lunch breaks are a waste of time?

Do you make a detailed list of what needs to be done each day? A diary and written calendars are indispensable attributes of workaholics.

Is it difficult for you to “do nothing”? Can you sit around doing nothing?

Are you energetic and competitive?

Do you work weekends and holidays?

Can you work anytime, anywhere?

Is it difficult for you to go on vacation? When was the last time you took a vacation?

Are you afraid of retirement?

Do you like your job?

If you answered yes to more than 5 questions, it is likely that you are a workaholic.

role-playingfactorsriskburnout. These include role conflict, role overload and role uncertainty.

role-playingconflict These are conflicting demands on the worker.

role-playinguncertainty- these are fuzzy, indefinite requirements for the employee.

role-playingcongestion- role expectations are much more than individual capabilities and motivation to complete the task.

Many studies show a relationship between role problems and burnout as a result of trying to meet ambiguous or conflicting demands, which usually leads to negative emotional experiences and loss of a sense of trust in the organization.

Organizationalcharacteristics. Various characteristics of the organizational environment, such as personnel policy, work schedule, nature of leadership, reward system, socio-psychological climate, etc., can influence the development of stress in the workplace and, as a result, burnout. Any position implies a certain measure of responsibility. Uncertainty or lack of responsibility can also contribute to the development of occupational stress. If a person has a feeling that he is not able to change anything in his work, that nothing depends on him and his opinion does not matter, then the likelihood of developing work-related stress increases.

1.6 Psychological conditions for the restoration of the health of teachers

There is practically no well-established system of professional teacher support in mass schools. So, you have to resist a possible burnout on your own.

A good way is to work in pairs with a colleague you trust. This includes filling out documents in turn, and joint discussions of professional problems, and mutual assistance in all organizational matters. Such cooperation greatly facilitates life and gives a sense of security. The methods of supervision and intervision are close to this.

Supervisor is an experienced, authoritative colleague to whom you can turn for help and advice. And intervision is a discussion in a group of like-minded people who help you see the problem from different angles, offering different ways to solve it.

The main means of restoring health is psycho-emotional and physical activity. Active agents include all forms physiotherapy exercises: a variety of physical exercises, elements of sports and sports training, walking, running and other cyclic exercises and sports, work on simulators, chorotherapy, occupational therapy, etc. regularly and intensively).

Passivefunds- massage, manual therapy, physiotherapy, and psycho-regulatory (psychological) - auto-training, muscle relaxation, specially selected psychotechnics.

You can take a piece of paper and write: what does not suit me in my life, what I want to change, how can I do it. It is clear that it is difficult to start with sky-high goals, while you can limit yourself to something modest, but quite achievable. Someone relieves tension when they sing loudly, someone prefers to lie in the bath or just sit alone with their eyes closed. Experiment, try different options. Just make a promise to yourself that you will definitely do it: tomorrow I will walk through the park instead of taking the bus, and the day after tomorrow every hour and a half I will take a break and listen to music for ten minutes. And tell your loved ones about your decision: let their reminder and interested attention help you not to deviate from your plan. You may want to try the tools suggested by your colleagues during the trainings:

sense of humor, the ability to see the comic in a difficult situation;

long and sound sleep, the ability to sleep;

do not forget about the meaning of your work, look for it again if it is lost or no longer relevant;

attitude to work as an exciting and gambling game, the rules of which can be changed;

look for new means of solving problems, and not dwell on inefficient ones;

the ability to switch, to distinguish between work and home time (think about work only when you work);

sports, physical relaxation (dance, football, yoga ...) and water procedures (shower, bath, sauna);

reliance on students who are really interested in the subject, for whom you want to work;

entertainment (going to the cinema, in a cafe.);

favorite activities (reading, singing, gardening…);

communication with nature (walks in the park and in the forest);

establishing simple human contact with students;

positive atmosphere in the team, trusting relationships with colleagues;

human support from superiors;

rest after work in silence;

the ability not to take on everything at once and determine the allowable load, evaluate your resources;

communication with relatives and friends;

communication with a loved one;

professional support outside of school, communication with colleagues from other institutions;

exit to a metaposition, a view from above at what is happening.

qualities,helpingspecialistto avoidprofessionalburnout

Firstly:

good health and conscious, purposeful care of one's physical condition (continuous exercise, healthy lifestyle life).

high self-esteem and confidence in oneself, one's abilities and capabilities.

Secondly:

experience of successfully overcoming professional stress;

the ability to constructively change under stressful conditions;

high mobility;

openness;

sociability;

independence;

the desire to rely on their own strength.

Thirdly:

the ability to form and maintain in oneself positive, optimistic attitudes and values ​​- both in relation to oneself, and to other people and life in general.

2. Diagnostics of the level of emotional burnout

" CHECKMYSELF!"

The diagnostic technique reveals the degree of professional burnout. It can be used both for self-diagnosis and for professional work with clients.

Instructions for implementation. Read the sentences and answer yes or no. Please note: if the wording of the questionnaire refers to partners, then the subjects of your professional activity are meant - patients, clients, viewers, customers, students and other people with whom you work daily. #Questions

Organizational flaws at work constantly make me nervous, worried, tense

Today I am satisfied with my profession no less than at the beginning of my career

I made a mistake in choosing a profession or profile of activity (I take the wrong place)

I am worried that I have become worse at work (less productive, quality, slower)

The warmth of interaction with partners is very dependent on my mood - good or bad

The well-being of partners does not depend much on me as a professional

When I come home from work, for some time (two or three hours) I want to be alone so that no one communicates with me

When I feel tired or tense, I try to quickly resolve the partner's problems (curtail the interaction)

It seems to me that emotionally I cannot give partners what professional duty requires.

My work dulls the emotions

I'm frankly tired of the human problems you have to deal with at work.

Sometimes I have difficulty falling asleep (sleep) due to work-related worries

Interaction with partners requires a lot of stress from me

Working with people is less and less satisfying

I would change jobs if given the opportunity

I am often frustrated that I cannot properly provide professional support, service, assistance to my partner.

I always manage to prevent the impact of a bad mood on business contacts

It upsets me if something goes wrong in a relationship with a business partner

I get so tired at work that at home I try to communicate as little as possible

Due to lack of time, fatigue or stress, I often pay less attention to my partner than I should

Sometimes the most ordinary situations of communication at work cause irritation

I calmly accept reasonable claims of partners

Communication with partners prompted me to avoid people

When I think about some work colleagues or partners, my mood spoils

Conflicts or disagreements with colleagues take a lot of energy and emotions

I find it increasingly difficult to establish or maintain contacts with business partners

The work environment seems very difficult to me.

I often have anxious expectations related to work: something must happen, how not to make a mistake, whether I can do everything right, whether I will be laid off, etc.

If a partner is unpleasant to me, I try to limit the time of communication with him or pay less attention to him.

In communication at work, I adhere to the principle "if you don't do good to people, you won't get evil"

I like to tell my family about my work

There are days when my emotional state has a bad effect on the results of work (I do less, quality decreases, conflicts happen)

Sometimes I feel that I need to be more responsive to my partner, but I can’t

I care a lot about my work

You give attention and care to your work partners more than you receive gratitude from them

When I think about work, I usually feel uneasy: it starts to prick in the heart area, blood pressure rises, headache

I have a good (quite satisfactory) relationship with my line manager

I am often happy to see that my work benefits people.

Lately (or always) I've been plagued by failures at work.

Some aspects (facts) of my work cause deep disappointment, plunge into discouragement

There are days when contacts with partners are worse than usual

I take into account the peculiarities of business partners worse than usual

Fatigue from work leads to the fact that I try to reduce communication with friends and acquaintances.

I usually show interest in the personality of a partner, not only in connection with work

I usually come to work rested, refreshed, in a good mood.

I sometimes find myself working with partners without a soul

At work, you meet such unpleasant people that you involuntarily wish them bad

After communicating with unpleasant partners, my physical or mental well-being worsens

At work, I experience constant physical or psychological overload

Success at work inspires me

The situation at work that I find myself in seems hopeless (almost hopeless) to me.

I lost my temper due to work

For last year there was a complaint (there were complaints) against me from the partner (s)

I manage to save my nerves due to the fact that I don’t take much of what happens with my partners to heart

I often bring home negative emotions from work.

I often work hard

Before, I was more responsive and attentive to partners than now.

In working with people, I am guided by the principle: do not waste your nerves, take care of your health

Sometimes I go to work with a heavy feeling: I’m tired of everything, I wouldn’t see or hear anyone

After a busy day at work, I feel unwell

The contingent of partners I work with is very difficult

Sometimes I feel like the results of my work are not worth the effort I put in.

If I had luck with my job, I would be happier

I am frustrated because I have serious problems at work

Sometimes I do things to my partners that I don't want them to do to me.

I condemn partners who count on special indulgence, attention

Most often after a working day I have no energy to do household chores.

I usually rush time: I wish the working day would end soon

The condition, requests, needs of partners usually concern me sincerely

When working with people, I usually put up a screen that protects from other people's suffering and negative emotions.

Working with people (partners) was very disappointing for me

To restore my strength, I often take medication.

As a rule, my working day goes smoothly and easily.

My requirements for the work performed are higher than what I achieve due to circumstances

My career has been successful

I am very nervous about everything related to work.

Some of my regular partners I would not want to see and hear

I approve of colleagues who devote themselves completely to people (partners), forgetting about their own interests

My fatigue at work usually has little (or no) effect on my interactions with family and friends.

If an opportunity is given, I pay less attention to my partner, but in such a way that he does not notice it.

I often get on my nerves when interacting with people at work.

In everything (almost everything) that happens at work, I have lost interest, a lively feeling

Working with people had a bad effect on me as a professional - it pissed me off, made me nervous, dulled my emotions

Working with people is clearly undermining my health

" Voltage"

Experience of traumatic circumstances:

+1 (2), +13 (3), +25 (2), - 37 (3), +49 (10), +61 (5), - 73 (5)

Self dissatisfaction:

2 (3), +14 (2), +26 (2), - 38 (10), - 50 (5), +62 (5), +74 (3)

"Caged in a cage":

+3 (10), +15 (5), +27 (2), +39 (2), +51 (5), +63 (1), - 75 (5)

Anxiety and depression:

+4 (2), +16 (3), +28 (5), +40 (5), +52 (10), +64 (2), +76 (3)

"Resistance"

Inappropriate emotional selective response:

+5 (5), - 17 (3), +29 (10), +41 (2), +53 (2), +65 (3), +77 (5)

Emotional and moral disorientation:

+6 (10), - 18 (3), +30 (3), +42 (5), +54 (2), +66 (2), - 78 (5)

Expanding the sphere of saving emotions:

+7 (2), +19 (10), - 31 (20), +43 (5), +55 (3), +67 (3), - 79 (5)

Reduction of professional duties:

+8 (5), +20 (5), +32 (2), - 44 (2), +56 (3), +68 (3), +80 (10)

"Exhaustion"

Emotional deficit:

+9 (3), +21 (2), +33 (5), - 45 (5), +57 (3), - 69 (10), +81 (2)

Emotional detachment:

+10 (2), +22 (3), - 34 (2), +46 (3), +58 (5), +70 (5), +82 (10)

Personal detachment (depersonalization):

+11 (5), +23 (3), +35 (3), +47 (5), +59 (5),+72 (2), +83 (10)

Psychosomatic and psychovegetative disorders:

+12 (3), +24 (2), +36 (5), +48 (3), +60 (2), +72 (10), +84 (5)

2.1 Data processing

In accordance with the key, the following calculations are carried out:

1. The sum of points is determined separately for each of the 12 symptoms of burnout, taking into account the coefficient indicated in brackets. So, for example, for the first symptom (experiencing psychotraumatic circumstances), a positive answer to question No. 13 is estimated at 3 points, and a negative answer to question No. 73 is estimated at 5 points, etc. The number of points is summed up and a quantitative indicator of the severity of the symptom is determined.

2. The sum of symptom scores for each of the three phases of burnout formation is calculated.

3. The final indicator of the burnout syndrome is found - the sum of the indicators of all 12 symptoms.

2.2 Interpretation of results

The technique gives a detailed picture of the professional burnout syndrome. First of all, you need to pay attention to individual symptoms. The severity of each symptom ranges from 0 to 30 points:

9 points or less - uncomplicated symptom;

10-15 points - developing symptom;

16-19 points - an existing symptom;

20 or more points - symptoms with such indicators are dominant in the phase or in the entire burnout syndrome.

The next step in interpreting the results of the survey is to comprehend the indicators of the phases of stress development - "tension", "resistance" or "exhaustion". In each of them, the assessment is possible in the range from 0 to 120 points. However, comparing the points obtained for the phases is not justified, because the phenomena measured in them are significantly different: this is a reaction to external and internal factors, methods of psychological defense, the state of the nervous system. By quantitative indicators, it is legitimate to judge only how much each phase has formed, which phase has formed to a greater or lesser extent:

36 points or less - the phase has not formed;

37-60 points - phase in the formation stage;

61 or more points - formed phase.

2.3 Ways to relieve stress in a short time

1) Execution time - 60 seconds. Can be performed for desk, in transport.

Sit as comfortably as possible and loosen any tight clothing, shoes, tie, belt... Now tighten your muscles by clenching your fists and trying to touch the back of your wrists to your shoulders, and also frown and press the tip of your tongue to the upper palate. At the same time, straighten your legs, stretch your toes, pull in your stomach and take a deep breath.

Hold this position, slowly counting to 5, feel how the tension in the muscles disappears. Then exhale slowly and relax your whole body. Imagine that you are a puppet with the strings cut. Lower your shoulders, unclench your fingers, and lean back in your chair. Flatten your forehead and open your teeth, allowing your chin to drop freely. Now take the 2nd breath and hold your breath while slowly counting to 5.

For the next 15 seconds, breathe slowly and deeply. During each exhalation, repeat the word "calm" to yourself, trying to feel how every cell of your body relaxes. And finally, calm your nerves, imagining that you are lying on golden, sun-warmed sand on the shores of a clear blue ocean. this image as clearly as possible and hold it in your mind for 30 seconds.

2) Close your eyes. Take a comfortable position. Take 2-3 deep breaths in and out. Recall a situation in which you had good mood, and you felt like a winner, everything worked out for you. Try to see this situation as accurately as possible, what is your facial expression? Where are you? What surrounds you? Who is next to you? How do you look? What are you wearing? Try to see this situation as accurately as possible, consider everything to the smallest detail.

Try to hear the sounds that surround you. What are these sounds? Noise outside the window? Vote? Music? Try to hear these sounds that surround you as accurately as possible. Enjoy them. Try to feel this situation. Feel the temperature in the room. Feel how the clothes touch your body. What emotions are you experiencing at the moment? What sensations arise in the body?

Keep your attention on these sensations, and then imagine how you maintain these feelings. Enjoy these sensations. Stretch, straighten up and open your eyes. Notice how your mood has improved.

WHATDO,IFYOUNOTICEDFIRSTSIGNSBURNOUT?

First of all, acknowledge that they are.

Those who help other people tend to deny their own psychological predicament. It's hard to admit to yourself: "I suffer from professional burnout." Moreover, in difficult life situations, internal unconscious defense mechanisms are activated. Among them are rationalization, repression of traumatic events, "petrification" of feelings and body.

People often evaluate these manifestations incorrectly - as a sign of their own "strength". Some protect themselves from their own difficult conditions and problems by getting active, they try not to think about them (remember Scarlet with her "I'll think about it tomorrow"?) and give themselves completely to work, helping other people. Helping others can really bring relief for a while. However, only for a while. After all, overactivity is harmful if it diverts attention from the help that you yourself need.

Remember: blocking out your feelings and being overactive can slow down your recovery process.

Firstly, your condition can be alleviated by physical and emotional support from other people. Don't give up on her. Discuss your situation with those who, having had a similar experience, feel good.

For a professional, it is appropriate and useful to work with a supervisor - a professionally more experienced person who, if necessary, helps a less experienced colleague in professional and personal improvement. During the scheduled period of time, the professional and the supervisor regularly discuss the work done together. In the course of such a discussion, learning and development takes place, which help to get out of burnout.

Secondly, after hours you need privacy. In order to cope with your feelings, you need to find an opportunity to be alone, without family and close friends.

Conclusion

WHATNEEDAndWHATNOTNEEDDOATBURNOUT

DO NOT hide your feelings. Show your emotions and let your friends discuss them with you.

Do NOT avoid talking about what happened. Take every opportunity to review your experience alone or with others.

Do NOT let your feelings of embarrassment stop you when others give you a chance to speak or offer help.

DO NOT expect severe burnout symptoms to go away on their own.

If anotundertakemeasurestheywillvisityouinflowlongtime.

Set aside enough time for sleep, rest, reflection.

Be direct, clear, and honest about your desires by talking about them with family, friends, and at work.

Try to keep your life as normal as possible.

IFYOUUNDERSTANDWHATBURNOUTALREADYHAPPENINGAndACHIEVEDDEEPSTAGES

Remember: special work is needed to respond to traumatic experience and to revive feelings. And do not try to do this work with yourself - such a difficult (and painful) work can only be done together with a professional psychologist-consultant.

Real courage lies in admitting that I need professional help. Why? Yes, because the basis of "psychological treatment" is to help a person "come to life" and "re-assemble himself."

First comes the hard work, the purpose of which is to "remove the shell of insensitivity" and allow your feelings to come out. This does not lead to a loss of self-control, but the suppression of these feelings can lead to neurosis and physical problems. At the same time, special work with destructive "poisonous" feelings (in particular, aggressive ones) is important. The result of this preparatory work is the "clearing" of the internal space, making room for the arrival of a new one, the revival of feelings.

The next stage of professional work is a revision of one's life myths, goals and values, one's ideas and attitudes towards oneself, other people and one's work. Here it is important to accept and strengthen your "I", to realize the value of your life; take responsibility for your life and health and take a professional position in your work.

And only after that, step by step, relationships with other people and ways of interacting with them change. There is a development in a new way of their professional role and their other life roles and behaviors. The person gains self-confidence. So - he got out of the emotional burnout syndrome and is ready to successfully live and work

Bibliography

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3. Andreeva I. Emotional competence in the work of a teacher // National education. - 2006. - No. 2. - pp. 216 - 222.

4. Vodopyanova N.E., Starchenkova E.S. Burnout syndrome: diagnosis and prevention. - St. Petersburg: Peter, 2005.

5. Health diagnostics. Psychological workshop. Proc. allowance /under. ed.G.S. Nikiforov. - St. Petersburg: Speech, 2007.

6. Komissarova N.I. Psychological and pedagogical seminar "Problems of professional deformation of teachers" // Festival of pedagogical ideas of the newspaper "First of September". - 2006/2007

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8. Lukyanchenko N.V., Falkovskaya L.P. Prevention of emotional burnout of teachers in the system of psychological, pedagogical and medical and social support // Proceedings of the IV National Scientific and Practical Conference "Psychology of Education: Training and Psychological Education": M, 2007

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10. Markova A.K. Psychology of teacher's work. - M.: Enlightenment, 1993.

Characteristics of professional burnout syndrome

Occupational burnout and the conditions for its occurrence

Symptoms of professional burnout

Prevention of professional burnout

Most of us are convinced in practice that often the performance of production tasks requires such dedication, takes so much strength and energy that in the evenings we are simply not able to deal with other problems as intensively. You can still, perhaps, somehow find some time to dig in the garden or watch TV, and even then not for the sake of hobbies, but simply to switch off.

At the same time, if a person successfully copes with his duties, then, as usual, he is faced with more and more new tasks. Responsibilities and work volumes are increasing. Leaving your office, leaving your workplace, you cannot, unfortunately, throw out of your head all thoughts related to work, “reprogram” them to family life, to organize the next vacation or visit the theater. Increasingly, we find ourselves wanting to put something off until later. We always postpone something concrete, but, unfortunately, it turns out that it was life itself.

When someone says that he gives all of himself to work, lives only by work, that he simply does not have time for certain hobbies, that in the little free time that he has, he manages to read only special literature, can we we consider him a good worker? There are many leaders who would tear off such workers with their hands. A “tireless workhorse”, be it a man or a woman, who is always in place, always ready to pull out a “cart stuck in manure”, always independent of “external” conditions, and therefore extremely mobile, is a very valuable worker. He only needs to set a task, and she captures him so much that he rushes to solve it with all his energy. Wonderful and commendable, isn't it? If not for one "but".

Translated from Latin, the word "interest" means approximately "to be at the same time." The more interest a person experiences in any business, the closer he becomes to it. The highest degree of interest is achieved when nothing separates a person from the work, he identifies himself with it and completely submits to it. Work becomes a part of his Self, slowly crowding out all other "interests", a person becomes dependent on it, gradually turning into a workaholic.

Can this be considered ideal? Those who hold this opinion will have to think about it. Stomach ulcers, debilitating insomnia, myocardial infarction, various psychosomatic disorders are often the result of the fact that a person does not know how to switch off, cannot “get work out of his head”. “He took everything too close to his heart” - this is often heard about a colleague who was suddenly struck by a heart attack.

How to find such an optimal option so that, on the one hand, a person can work with due dedication, and on the other hand, he is not so absorbed in work-related problems that he does not lose his own view of the world?

There is a rule among American managers: do all the important things first, and then the urgent ones. This may raise an objection, seem unrealistic. In many cases, this is even unlikely to succeed.

What is the difference between "important" and "urgent"? Behind the “urgent” there is always someone who hurries and pushes, who sets deadlines and can force you to obey.

“Important” is what matters to the person himself. Unfortunately, "important" is almost never urgent. Everything important without much damage - that's the trick! - up to a certain time, you can again and again transfer to a later date. If a person considers family relationships to be important, but his hands simply do not reach this for everyday urgent matters, one fine day he may suddenly “discover” that the family does fine without him, that she lives her own life and that each of its members goes his own way. And then what?

The recipe here is simple: you should deal with important matters as they do with all urgent matters. If in the first case there is always someone who pushes and sets deadlines, then when solving important matters, a person must rush himself, set deadlines for himself! Only he himself can make the important urgent! If you do not deal with important issues, then they will again be pushed into the background by numerous urgent matters, and ... life will pass by!

But there is another extreme. Surely each of us has heard the phrase: "Burned out at work." Until recently, these words were perceived by everyone as nothing more than a beautiful metaphor. However, studies conducted over the past decades have proven the reality of the existence of this phenomenon, called " burnout syndrome ". In essence, the manifestations of professional burnout are very similar to the state of chronic stress and mental overload, and its core is the emotional exhaustion of wildness.

The attention of psychologists of various directions has long been attracted by the problem of human stress resistance in various professions. Classical studies by Selye, Lazarus, Rosenman, Friedman and other scientists confirmed the fact that prolonged exposure to stress can lead to mental maladjustment and disorganization of human behavior, posing a threat to his mental health. At the same time, social professions, the main content of which is interpersonal interaction (managers, doctors, teachers, lawyers, social workers, salesmen, psychologists, etc.), were initially classified as the most stressful. It was among the representatives of these professional groups that the "syndrome of professional burnout" was discovered. » (This term was introduced into scientific use in the early 70s of the twentieth century by the American psychologist H. Freudenberger).

Professional burnout syndrome is characterized as a state of mental fatigue and disappointment, accompanied by emotional exhaustion, depersonalization, and decreased performance. This is a professional deformation of the personality, arising under the influence of well-defined external and internal factors. Boyko V.V. identifies the following factors:

1. External factors, related to the characteristics of professional activity:

chronically intense psycho-emotional activity, when an employee has to constantly reinforce with emotions various aspects of his activity, a “difficult” contingent with whom he has to communicate;

Destabilizing organization (environment) of activity, difficult working conditions;

increased responsibility for the functions and operations performed, increased demands on management;

· unfavorable psychological atmosphere of professional activity, which is determined by two main circumstances: conflict “vertically”, i.e. between the boss and subordinates, and conflict "horizontally" - between colleagues.

2. internal factors, associated with the individual characteristics of a person:

tendency to emotional rigidity. Burnout often occurs in those who are less reactive and receptive, more emotionally restrained. In impulsive people with mobile nervous processes, the formation of a burnout symptom occurs more slowly. Increased impressionability and sensitivity can completely block this psychological defense mechanism;

Intensive internalization (people with increased responsibility are more likely to undergo the syndrome);

Weak motivation of emotional return in professional activity (low level of empathy);

moral defects and disorientation of the personality.

According to all authors who study the syndrome of professional burnout, the development of its symptoms is of a phasic nature. However, in the end, the general scheme for the development of the professional burnout syndrome is as follows:

First, significant energy costs are observed as a result of an extremely high positive attitude towards the performance of professional activities;

Then there is a feeling of fatigue;

And, finally, disappointment, a decrease in interest in their work.

At the first stage, as a rule, the employee has a high labor activity, he really wants to achieve his goal, the work gives him joy and satisfaction, a feeling of indispensability appears. A person gradually abandons his other interests that are not related to work. He tries not to notice his failures and miscalculations.

Further more. Deep immersion in professional activity raises the question of professional and personal growth. There is a need to solve more and more serious problems. And this is where the problems begin. On the one hand, some of the people around may not like the professional and personal growth of an employee, and on the other hand, interest in work grows so much that it begins to deform the personality. Much more often there are contradictions between the results obtained and the expectations of a person, his ambitions. In such a situation, the feeling of fatigue will not be long in coming, even if the person is surrounded by the love of customers and the respect of colleagues. Gradually, it is replaced by disappointment and loss of interest in work.

It is easy to notice a change in the perception of colleagues among such employees. If earlier relations with them could only be spoiled by some conflict situations, now colleagues are initially perceived in a negative light. Patterned behavior is becoming more and more common. A person gradually loses the ability to empathize with others, relatives, friends, often shocks with categorical and frankly cynical assessments of the phenomena being discussed. The search for opportunities to evade work begins. The topic of insufficient wages, small bonuses, etc. is constantly discussed. A person with disdain, and sometimes with disgust, begins to relate to those ideals that he recently cherished and that led him to the profession. Attention is concentrated exclusively on the problems of today. There is a feeling that others are using it. Envy arises.

In the emotional sphere, the manifestations of professional burnout can also be very diverse: from depression to aggressive reactions (impatience for other people's opinions, inability to compromise, suspicion, conflict). The mood often changes, groundless fears and guilt arise.

The next stage in the development of the professional burnout syndrome is the phase of destructive behavior. There is a decrease in concentration, inability to perform tasks of increased complexity, lack of imagination and a weakening of abstract thinking. A person is able to act only within the narrow limits of given instructions. In the emotional sphere, the desire to limit communication with others to exclusively formal contacts, the lack of interest in other people, increases. There is a feeling of self-sufficiency, which very quickly turns into a feeling of loneliness.

At the last stage of the development of the syndrome, a person is destroyed both as a person and as physical body. On the physical plane, we are witnessing the rise of psychosomatic illnesses. At first, they are worried about the inability to relax, a feeling of constant internal tension. Then come insomnia and sexual dysfunction. A person acutely feels the need and quickly becomes addicted to caffeine, nicotine and alcohol. Hypertension, gastric ulcer, cardiac arrhythmias, gastrointestinal motility disorders, allergic reactions and immunodeficiency develop. This is where long, but often futile visits to doctors begin.

The destruction of the personality is accompanied by the formation of exclusively negative life attitudes, the emergence of a feeling of helplessness and, ultimately, the loss of the meaning of life.

Naturally, professional burnout occurs with varying degrees of severity of its main features for each person. Nevertheless, all the symptoms that accompany this process can be conditionally divided into three groups:

1. Symptoms associated with a person's physical condition:

Increased fatigue, apathy;

physical malaise, frequent colds, nausea, headache;

pain in the heart, high or low blood pressure;

pain in the abdomen, loss of appetite and diet;

asthma attacks, asthmatic symptoms;

· increase in sweating;

tingling behind the sternum, muscle pain;

sleep disorders, insomnia.

2. Symptoms associated with social relationships, manifested when a person contacts with other people (colleagues, clients, friends, relatives):

the appearance of anxiety in situations where it did not arise before;

irritability and aggressiveness;

unwillingness to work, shifting responsibility;

lack of contact with colleagues and clients, unwillingness to improve the quality of work;

formalism in work, stereotypical behavior, resistance to change, active rejection of any creativity;

cynical attitude to the ideas of a common cause, to one's work;

aversion to food or overeating;

Abuse of mind-altering chemicals (alcohol, smoking, coffee, pills, etc.);

Involvement in gambling (casinos, slot machines, computer games).

3. Intrapersonal symptoms, characterizing the processes occurring inside a person and due to a change in his attitude towards himself, his actions, thoughts and feelings:

An increased sense of self-pity

feeling of own lack of demand;

· guilt;

Anxiety, fear, feeling of being driven away;

· low self-esteem;

Feeling of one's own oppression and the meaninglessness of everything that happens, pessimism;

Destructive self-digging, playing in the head situations associated with strong negative emotions;

mental exhaustion;

Doubt about performance.

For a long time it was believed that the most vulnerable to the syndrome of professional burnout are people who have worked for many years in professions of a social type (“helping” professions). However, subsequent studies have refuted this notion. As it turned out, over time, many of these people perfectly adapt to the profession and develop their own ways to prevent burnout syndrome. But young professionals may be more likely to be classified as a high-risk group.

Almost every one of us goes to work or works at home every day. After all, this is the only way we can earn a living. Not all people fulfill their professional duties with pleasure, but few are inclined to ignore them and shirk them. But in some cases, even intensively working people who love their field of activity feel a number of unpleasant symptoms that interfere with their work. This condition can cause professional burnout, the causes, the prevention of which we will now consider.

Professional burnout is a fairly common syndrome that develops among working people. It is caused by many factors and becomes the cause of the depletion of the emotional-energy, as well as personal resources of the individual.

Causes of professional burnout

As practice shows, most often professional burnout is faced by those people whose activities are associated with constant communication with people - with acquaintances or strangers. A similar situation is observed among managers, sales managers, social and medical workers, and various consultants. This type of problem is often faced by police officers, etc.

As practice shows, professional burnout strikes especially quickly, whose psychological characteristics do not allow constant communication with people. Such individuals do not have an excess of vital energy, they look modest and shy, they can concentrate strongly on the objects of their activity. Introverts tend to constantly accumulate negative emotions and discomfort, not being able to throw out such experiences.

Among other things, emotional as well as professional burnout often occurs in people who constantly experience some kind of internal conflict associated with professional activities. This problem is often faced by women who are forced to “torn” between work and family responsibilities, as well as those who need to constantly prove their professionalism due to competition.

Workers who feel the constant threat of losing their jobs and are afraid of not finding a new one are also faced with professional burnout.

In some cases, such a violation can be observed in workers who have to be in particularly unusual working conditions. At the same time, such people often want to show the maximum result. Feeling some incompetence, employees are subjected to constant stress.

Occupational burnout can also affect residents of large cities. They often have to contact a significant number of people, especially in public places.

Such a nuisance is quite often recorded in people who are forced to work at the limit of their capabilities. At the same time, they are constantly under stress.

Occupational burnout can also be caused by the insufficiently stable financial situation of the enterprise where the person works. The role of a provoking factor can be played by untimely payment of salaries.

There is evidence that professional burnout can be caused by an ordinary routine. After all, many people do the same job day after day. And over time, they want to diversify their activities with something new.

call like psychological disorder maybe dissatisfaction with management or colleagues, including personal conflicts, as well as the impossibility of career growth. Among other things, burnout syndrome in professional activities can develop in people who are forced to work in uncomfortable conditions, for example, with constant dust, etc. It can also be caused by an intrapersonal conflict, for example, if necessary, perform tasks that do not correspond to moral ideas.

Professional burnout - prevention

All workers are advised to take measures to prevent professional burnout. They should treat themselves with love and learn to feel sympathy for themselves. It is extremely important to choose a field of activity that you will like, and not to engage in a business that does not arouse sympathy and enthusiasm at all. This is how you will find professional happiness.

Do not try to find some kind of salvation in work. It should be perceived as an activity that is good by definition, but not as a panacea for some other problems.

Also, the prevention of professional burnout syndrome is to stop living for other people. Better to focus on your own life. It is also recommended to devote time not only to work, but also to some personal interests, hobbies and needs.

To prevent professional burnout, it is necessary to dose the workload and not recycle. It is necessary to abstract from work and personal problems and learn not to take them to heart.

To prevent such a problem, you should learn to switch, periodically changing areas of activity. In addition, it is desirable to understand that it is impossible to always stay on top in your career, surpassing your colleagues. Try to come to terms with the fact that mistakes are inevitable, and every person faces them from time to time.

To avoid professional burnout, you need to properly and adequately rest, as well as play sports. In addition, it is worth setting certain goals for yourself and thinking through ways to achieve them. From time to time, such guidelines will not be superfluous to revise. And for the prevention of professional burnout, it is recommended to communicate more often with colleagues from other teams, to exchange experiences and to increase self-esteem.

Alternative treatment of professional burnout

For people facing the problem of professional burnout, specialists traditional medicine most often, two groups of medicinal plants are advised: sedatives and.

As a sedative, you can prepare a medicine based on oregano. Brew three tablespoons of dried grass with half a liter of boiled water only. Infuse this remedy for two hours, then strain. Take the finished medicine one hundred milliliters three to four times a day. It is recommended to drink such an infusion about thirty minutes before a meal, and also before a night's rest.

To improve with professional burnout, as well as, it is worth preparing a medicine based on ordinary oats. Brew a glass of washed and sorted grains with a liter of boiling water and boil over a fire of minimum power for twenty minutes. Strain the finished medicine and drink it like tea in several doses. The drink can be sweetened with honey.

To eliminate professional burnout, exhaustion of the nervous system, loss of strength and weakness, it is worth preparing a tablespoon. Brew it with one glass of boiling water and boil for ten minutes. Take a strained decoction in half a glass in the morning and shortly before a night's rest.

It will help to calm down and sleep with professional burnout syndrome. Brew a tablespoon of crushed leaves of this plant with one glass of boiling water. Insist this medicine for ten minutes, then strain. Drink in small sips immediately (in the evening) or in several doses per day. The duration of such therapy is two to four weeks.

As adaptogens, traditional medicine experts advise taking pharmacy tinctures of eleutherococcus and ginseng roots. Also, a mixture of equal parts, and gives a good effect. Brew a teaspoon of this collection with a glass of boiling water. After ten minutes, strain and drink like tea, sweetened with honey. Repeat twice a day.

Professional burnout is a fairly common problem among the modern population. But it is quite possible to prevent its development - you just need to adhere to the above recommendations. Before using traditional medicine, it is not superfluous to consult a doctor.

Ekaterina, www.site
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