РБК сообщило, что половина населения России хотя бы раз сталкивалась с эмоциональным выгоранием, что говорит о повышенном стрессе в обществе. Из-за пандемии ситуация сильно усугубилась. Люди сидели дома, но работы становилось всё больше. Такой образ жизни спровоцировал у населения появление синдрома. Эмоциональное выгорание- это раздражительность, усталость и нежелание заниматься активной деятельностью, которые сопровождаются физическим истощением. Довольно часто его путают с депрессией, ведь симптомы схожи. При эмоциональном выгорании человек испытывает злость, в то время как во время депрессии люди подвержены неконтролируемому страху. Это и отличает их друг от друга. Многие не придают особого значения этому синдрому, называя его обыкновенной усталостью. Однако, усталость может длиться день, неделю, но не несколько месяцев и даже лет. Такое затяжное эмоциональное истощение и злость может быть лишь во время эмоционального выгорания, что говорит о серьезности происходящего. Порой это состояние доходит до огромных масштабах, которые сопровождаются обвинением окружающих в собственных проблемах и употреблением алкоголя, который лишь на время помогает избавиться от нарастающего чувства тревоги.
ТЕОРИЯ ГРИНБЕРГА
Американский лингвист Джозеф Гринберг в своей теории выделил 5 стадий эмоционального выгорания:
1. «Медовый месяц». На этой стадии наблюдаются незначительные перемены, а именно- небольшая вялость и раздражительность, нарастающая неприязнь к работе или учёбе.
2. «Недостаток топлива». Этот этап сопровождается апатией, сильной усталостью и проблемами со сном. При этих симптомах необходимо серьёзно задуматься и начать бороться с эмоциональным выгоранием.
3. «Хронические симптомы». Чрезмерная раздражительность и чувство подавленности знакомы человеку на этой стадии. Он перестаёт радоваться жизни , начинает обвинять других в своих неудачах, поэтому доставляем проблемы не только себе, но и другим.
4. «Кризис». Этот этап довольно опасен, ведь у человека начинают развиваться хронические заболевания, которые лишают жизненной энергии и заставляют человека испытываться постоянную злость и тревогу.
5. «Пробивание стены». С этим сталкиваются лишь немногие, но всё же есть люди, у которых наблюдается профессиональная непригодность и угроза жизни на фоне эмоционального выгорания. С этим могут помочь лишь врачи и психологи, поэтому на этой стадии необходимо обраться за помощью.
Стоит отметить, что синдром сопровождается не только продолжительностью, но и множеством разных симптомов, которые мешают наслаждаться жизнью и радоваться мелочам, вместо этого появляется нарастающее безразличие и чувство постоянной усталости. Безусловно, каждый испытывает раздражение и усталость, но когда это состояние не проходит, а лишь усугубляется, то стоит серьёзно задуматься и понять, что стоит за постоянной злостью и вялостью.
КТО ЖЕ НАХОДИТСЯ В ЗОНЕ РИСКА?
«Психологи считают, что основная причина эмоционального выгорания – это несоответствие между требованиями, которые предъявляются к человеку, и его реальными возможностями», — объяснила психотерапевт, кандидат психологических наук Виктория Барцалкина. Люди думают, что с эмоциональным выгоранием сталкиваются лишь работники государственных структур, которые трудятся, отдавая все свои силы за не большую заработную плату, но это не так. С этим синдромом может столкнуться каждый. Зачастую люди устраиваются на нелюбимую работу, поэтому со временем начинают испытывать не только тревогу, но и безразличие ко всему происходящему вокруг. Причинами эмоционального выгорания может стать усталость, творческий кризис, отсутствие отдыха и чрезмерная нагрузка на учебе или работе. К сожаленью, столкнувшись с этим, человек не пытается изменить образ жизни, чтобы изменить душевное состояние, а лишь обвиняет окружающих в собственных проблемах и пытается заглушить нарастающую боль алкоголем, который лишь усугубляет состояние. С этим синдромом сталкиваются даже профессиональные психологи, не признавая наличие эмоционального выгорания у себя.
КАК ВЫБРАТЬСЯ ИЗ ПУЧИНЫ НАРАСТАЮЩЕЙ ЗЛОСТИ И ТРЕВОГИ?
Справиться с эмоциональным выгоранием на начальных стадиях можно самостоятельно. Для этого необходимо полностью сменить образ жизни. Если проблема в ненавистной работе, то стоит уволиться и найти сферу деятельности, доставляющую удовольствие. Многие же не решаются этого сделать, боясь кардинально изменить жизнь, поэтому в такой ситуации симптомы лишь нарастают. Во время творческого кризиса или постоянной усталости обязательно нужно дать организму отдых и получить необходимую энергию. Это поможет вернуться в привычный ритм жизни, не испытывая тревожных чувств. Никогда нельзя забывать про отдых, ведь он необходим каждому человеку. На последних стадиях бороться с эмоциональным выгорание намного сложнее. С этим может помочь лишь хороший психолог, который точно знает как справится с этим синдромом. Не стоить затягивать с решением этого вопроса, поэтому при появлении явных симптомов необходимо найти корень проблемы и избавиться от эмоционального истощения.
ЧТО ОБ ЭТОМ ГОВОРИТ СТАТИСТИКА?
Исследование STADA Group Health Report 2019 показало, что жители разных стран ошибочно сами ставят себе синдром эмоционального выгорания, даже не зная его настоящих симптомов.
72% населения России ответило, что сталкивались с профессиональным выгоранием, при этом 65% из них неверно представляют себе этот синдром, приписывая ему странные симптомы. Например, шум в ушах и отсутствие мотивации, что никак нельзя называть эмоциональным выгоранием. Лишь 7% опрошенных описали этот синдром верно. К сожалению, большинство людей не разбираются в этом вопросе, ведь этот синдром официально не считается болезнью, хотя занимает огромное место в жизни многих людей, усугубляя появляющиеся проблемы и мешая жизнь полноценной жизнью.
ЧТО ДУМАЮТ НА ЭТОТ СЧЁТ ПСИХОЛОГИ И ПСИХОТЕРАПЕВТЫ?
Психотерапевт Полина Солдатова объясняет причины эмоционального выгорания так:
С приходом интернета в жизнь каждого человека уровень тревожности по поводу собственного места в жизни повысился. Смотря на образ жизни других, люди забывают, что видят только специально выбранный фрагмент жизни, с определенным акцентом — например, солнечное фото на природе и надпись «сегодня написала десять страниц своей будущей книги»). И мгновенно испытывают неприятное чувство гонки («а я сегодня ничего не написала»). Мы постоянно проигрываем, хотя на самом деле гонки не существует».
Психолог Татьяна Богатикова рассказала об особенностях этого синдрома:
« Эмоциональному выгоранию, как считали исследователи раньше и считают сейчас, более подвержены люди социальных профессий: учителя, врачи, психологи, психотерапевты. Все занятия, связанные с людьми и помощью другим. В 1974 году в Нью-Йорке проходило исследование: изучались волонтеры, которые работали при церкви. Сначала они были восторженными, что они помогают, делают благое дело, а потом выгорели до горстки пепла. Снизилась производительность труда, появилась агрессивность.
Сейчас исследователи также говорят о том, что эмоциональное выгорание касается не только работы, но и личной жизни человека. Мы все сталкиваемся с эмоциональным выгоранием».
Психолог и психотерапевт Татьяна Межелайтис о методах борьбы с эмоциональным выгоранием:
1. Помогаем внутреннему ребенку. Как родитель выражает любовь? В основном, через тело: ласковые прикосновения, поглаживания, объятия. И это первое, что вы можете сделать самостоятельно. Уделите внимание своему телу.
.2. Оставляем рабочие проблемы на работе. Как? С помощью одежды. Возвращаясь с работы домой, переодевайтесь. Сразу. В любимое, удобное и красивое. Ритуал переодевания может включать или выключать ту роль, которая для вас так энергозатратна.
3. Медитируем. Это ежедневная практика очищения ума. Именно беспокойный ум создает напряжение, которое вытягивает все наши силы. Уделите этому внимание.
4.Спим. Здоровый сон — лучший способ восстановить силы. Постарайтесь к вечеру постепенно снижать активность. Чтобы не было бессонницы, можно заварить успокаивающий чай с мелиссой, валерианой, пустырником или мятой. Высыпайтесь!
В качестве профилактики психотерапевт, кандидат психологических наук Виктория Барцалкина посоветовала задавать себе вопросы: «что я сейчас чувствую?», «почему я это чувствую?», «как я могу себе помочь выйти из этой ситуации?».
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