Emotional (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. Professional burnout occurs as a result of the internal accumulation of negative emotions without a corresponding "discharge" or "liberation" from them. In essence, professional burnout is distress or the third stage of the general adaptation syndrome, the stage of exhaustion (according to G. Selye). In 1981, E. Moppoy 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."
According to modern data, "mental burnout" refers to a state of physical, emotional and mental exhaustion, manifested in professions social sphere. The "burnout" syndrome, as described by Cogey (1986) and Naisberg-Fennig (1991), is expressed in a depressed state, a feeling of fatigue and emptiness, a lack of energy and enthusiasm, a loss of the ability to see the positive results of one's work, a negative attitude towards work and life in general. .
HOW IT APPEARS. In its development, the syndrome emotional burnout goes through four stages. The first is honeymoon. A person is very satisfied with work, tasks, but over time, interest in this begins to fade. The second is "lack of fuel." Fatigue, apathy, sleep problems occur, interest in work is lost even more, a person begins to be late for work more often. The third stage is the transition of the process to a chronic form. A person constantly does not have time to do his job, is irritated, feels himself driven into a corner. Often at this stage there are bad habits, in the worst side the character changes (rudeness, coldness, etc. arise), relations with people become stereotyped. The body begins to experience the so-called chronic fatigue syndrome. The fourth stage is the crisis. During this period, a person develops serious psychosomatic diseases: hypertonic disease, ulcer, asthma, dermatitis, in advanced cases - cancer.
The first sign: the development of the syndrome of emotional burnout, is preceded by a period of increased activity, when a person is completely absorbed in work, refuses needs that are not related to it, forgets about his own needs, then the first sign comes - exhaustion. Exhaustion is defined as a feeling of overstrain and depletion of emotional and physical resources, a feeling of fatigue that does not go away after a night's sleep. After a period of rest (weekends, holidays), these manifestations decrease, but upon returning to the previous working situation, they resume.
The second sign of burnout syndrome is personal detachment. Professionals experiencing burnout use detachment as an attempt to cope with emotional stressors at work by changing their compassion for the client through emotional detachment. In extreme manifestations, a person cares almost nothing about professional activity, almost nothing causes an emotional response - neither positive nor negative circumstances. Interest in the client is lost, he is perceived as an inanimate object, the very presence of which is sometimes unpleasant.
The third sign of the burnout syndrome is a feeling of loss of one's own effectiveness or a drop in self-esteem as part of the burnout. People do not see prospects for their professional activities, job satisfaction decreases, and faith in their professional capabilities is lost.
RISK GROUP 1. Doctors 2. Psychologists 3. Teachers 4. HR managers 5. Employees of law enforcement agencies 6. Officials 7. Any professions associated with frequent business trips, especially in different time zones 8. Representatives of the service sector who are in a situation of continuous communication with customers, such as retailers of consumer goods
Physical symptoms Physical symptoms of burnout Fatigue, physical exhaustion, exhaustion. Reduced or increased weight. Insufficient sleep, insomnia. Poor general health (including sensations). Difficulty breathing, shortness of breath. Nausea, dizziness, excessive sweating, trembling. Hypertension (high blood pressure). Ulcers, boils. Heart disease.
Emotional symptoms Lack of emotion, lack of emotion. Pessimism, cynicism and callousness in work and personal life. Indifference and fatigue. Feelings of frustration and helplessness, hopelessness. Irritability, aggressiveness. Anxiety, increased irrational restlessness, inability to concentrate. Depression, guilt. Nervous sobs. Tantrums. Mental suffering. Loss of ideals or hopes, professional prospects. Increased depersonalization of self or others. (People become faceless, like mannequins). Loneliness prevails.
behavioral symptoms Working time more than 45 hours a week. During the working day, there is fatigue and a desire to interrupt, relax. indifference to food; the table is poor, without frills. Little physical activity. Justifying the use of tobacco, alcohol, drugs. Accidents (eg injuries, falls, accidents, etc.). impulsive emotional behavior.
Intellectual state Decreased interest in new theories and ideas at work. Decreased interest in alternative approaches to problem solving (eg at work). Increased boredom, melancholy, apathy or lack of courage, taste and interest in life. Increasing preference for standard patterns, routine, rather than creativity. Cynicism or indifference to innovations, innovations. Little participation or refusal to participate in developmental experiments (trainings, education). Formal work.
Social symptoms Social symptoms No time or energy for social activities. Decrease in activity and interest in leisure activities, hobbies. Social contacts are limited to work. Poor relationships with others, both at home and at work. Feeling isolated, misunderstood by others and by others. Feeling a lack of support from family, friends, colleagues.
As a result of "burning out", a person loses mental energy, he develops psychosomatic fatigue (exhaustion), emotional exhaustion ("exhaustion of resources"), unmotivated anxiety, anxiety, irritability appear, vegetative disorders occur, self-esteem decreases, awareness of the meaning of one's own professional activity is lost.
With the appearance and development of signs of BURNOUT SYNDROME, it is necessary to pay attention to the improvement of YOUR working conditions (organizational level), the nature of relationships in the team (interpersonal level), personal reactions and morbidity (individual level).
How to avoid a burnout syndrome How to avoid a burnout syndrome 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 your 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 your personal 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 a job for him, ask yourself the question: does he really need it? Or maybe he can do it on his own?
Basic rules, or how to cope with your fatigue. Basic rules, or how to cope with your fatigue. try to calculate and deliberately distribute their loads; learn to switch from one activity to another; easier to deal with conflicts at work; do not try to be the best always and in everything.
What to do if you have emotional burnout? What to do if you have emotional burnout? 1. Recognize that you have signs of emotional burnout. 2. Take personal responsibility for your mental state and physical health. 3. Reassess your capabilities, life values and goals. 4. Get started.
"Wise is he who knows what is necessary, and not much." Aeschylus "There is no difficulty that does not hide huge opportunities." Shagaryan. "Do not think I have to, but think - I want, and life will not be slavery, but a game." V.E.Mikhaltsev. “If you want life to smile at you, give it yours first. good mood". Spinoza. To reach the goal, you must first of all go. O. Balzac. "Let your highest goal there will be one thing: to speak as you feel, and to live as you speak. Seneca. "Better to light one small candle than to curse the darkness." Confucius. “Spend time only with those who will make you better, admit only those whom you yourself can make better. Both are completely mutual, people learn by teaching. Seneca.
Reminder for you Reminder for you 1. Be attentive to yourself: this will help you notice the first signs 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, an activity. 5. Stop living for others. Please live your life. Not instead of people, but together with them. 6. Find time for yourself, you have the right not only to work, but also to your personal life.
I wish you success in life, good luck, health and prosperity!!! 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 want to help someone or do a job for him, ask yourself the question: does he really need it? Or maybe he can do it on his own? 9. If someone convinces you that you really need it, you have the right to decide and answer “yes” or “no”.
"Burnout" The term was introduced by the American psychiatrist H. J. Freisenberger in 1974. Initially, this term was defined as a state of exhaustion, exhaustion resulting from intense and emotionally loaded communication in the process of professional work with clients, patients and students. "Emotional burnout" is a psychological defense mechanism developed by a person in the form of a complete or partial exclusion of emotions in response to selected psycho-traumatic effects. V. Boyko
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." Professional burnout occurs as a result of the internal accumulation of negative emotions without a corresponding "discharge" or "liberation" from them.
"Risk group" The CMEA risk group primarily includes those specialists who, by the nature of their activities, have a wide range of contacts with people (doctors, teachers, social workers). The fact is that the human nervous system has a certain communication limit, that is, in a day a person can pay full attention to only a limited number of people. If their number is greater, exhaustion inevitably sets in, and eventually burnout.
The syndrome includes 3 components: Emotional exhaustion - a feeling of emptiness, fatigue caused by own work, overvoltage, exhaustion. Depersonalization - feelings of indifference and a negative attitude towards people, a cynical attitude towards work and objects of work. Reduction professional achievements- dissatisfaction with oneself, a feeling of incompetence in one's own professional field, awareness of failure in it.
Three stages of the burnout syndrome: 1 nervous (anxious) tension is created by a chronic psycho-emotional atmosphere, destabilizing environment, increased responsibility, difficulty of the contingent 2 resistance (resistance) a person tries to more or less successfully protect himself from unpleasant impressions; 3 Depletion - the impoverishment of mental resources, a decrease in emotional tone, which occurs due to the fact that the resistance shown was ineffective.
Group external factors: Chronic tension of psycho-emotional activity (actively posing and solving problems, intensively memorizing and quickly interpreting information); Destabilizing organization of activity (fuzzy organization and planning of work, lack of equipment, excessive requirements); Increased responsibility for the functions performed (self-giving and self-control are so high that mental resources are not restored by the next working day) Unfavorable psychological atmosphere (vertical conflict " supervisor - subordinate”, and horizontally “colleague-colleague”); Psychologically difficult contingent (children with developmental anomalies, nervous system etc).
Group internal factors Tendency to emotional rigidity (those who are inactive and receptive are more emotionally restrained); Intensive perception and experience of the circumstances of professional activity (increased responsibility for the task assigned, “given to the cause without a trace”) Weak motivation for emotional return in professional activity. He is not used to and does not know how to reward himself for the work done. Moral defects and personality disorientation. Inclusion in the work of such moral aspects as conscience, honesty, respect for the rights and dignity of others, integrity.
To behavioral and psychological: The work is getting harder, and the ability to perform it is getting smaller; Arrive early and stay long; Show up late at work and leave early; Takes work home Feeling of unconscious anxiety, boredom; Feelings of resentment, disappointment; Uncertainty; Feelings of guilt, lack of demand; Irritability, suspicion; Inability to make a decision; Distancing from colleagues; Increased sense of responsibility for students; General negative attitude towards life prospects; Easily arising feeling of anger.
How to restore emotional and psychological balance? psychotraining, psychotherapy, art therapy, visualization, music therapy, aromatherapy; observance of mental hygiene (a positive attitude, calculation and deliberate distribution of one’s loads; switching from one type of activity to another; constructive conflict resolution; creating a feeling of safety and comfort, visual and acoustic comfort in the workplace); professional development and self-improvement avoiding unnecessary competition; emotional communication maintaining good physical shape ( proper nutrition, active lifestyle, sports); mastering the skills and abilities of self-regulation;
Burnout Express Questionnaire Answer yes or no questions. Give yourself 1 point for each positive answer. 1. When I remember on Sunday that I have to go to work again tomorrow, the rest of the day is already ruined. 2. If I had the opportunity to retire, I would do it without delay. 3. Colleagues at work annoy me. Can't stand the same conversations. 4. How much my colleagues annoy me is still small compared to how my children unbalance me. 5. Over the past three months, I have refused advanced training courses, from participating in conferences. 6. Coming home from work, I feel like a squeezed lemon. 7. I deal with business affairs “on my left”. There is nothing that could surprise me in its novelty. 8. Hardly anyone will tell me anything new about my work. 9. As soon as I remember my work, I want to take it and send it to hell 10. Over the past 3 months, not a single special book has fallen into my hands, from which I would have learned something new.
Evaluation of results: 0 - 1 point. Burnout syndrome does not threaten you. 2 -6 points. You need to take a vacation, disconnect from work. 7–9 points. It's time to decide: either change jobs or, better, change your lifestyle. 10 points. There is a syndrome of emotional burnout.
Technique "10 animals" Dear colleagues! Please list 10 animals in descending order of your liking for them. Write down these animals in a column on the sheets of paper. Is there someone you look like among them? Where is it on the list? Where? Interpretation of the results: If at the very beginning, then you have a slightly overestimated self-esteem, if at the very end, you most likely underestimate yourself, if in the middle you evaluate yourself objectively, you know your pros and cons. Adequate self-esteem is the key to psychological health and a barrier to emotional burnout.
Exercise "Balance real and desirable" Please draw a circle. In it, focusing on internal psychological sensations, mark the sectors in what proportion they are currently in: 1. work (professional life), 2. housework 3. personal life (travel, recreation, hobbies). Draw a second circle next to it. In the other circle - their ideal ratio. Discussion: -Are there any differences? What are they? Why did it happen? What can be done to bring one closer to the other? For what? Who or what does it depend on?
Game "Workaholics" and "Nobody" Two teams are given a name: Workaholics and Nobody. Participants are offered in the mode brainstorming put forward arguments to support your position Why is it good to be a workaholic? Why is it good to be a jerk? Then the teams take turns exchanging abstracts. The winner is the team that comes up with the most theses in support of its position and whose theses are more convincing.
Exercise "16 associations" 1. The sheet is divided into 5 equal vertical columns. The first column contains 16 associations for the words "my work". In the second column, associations are written for the words from the first column, combining them in pairs: an association for the first and second words, an association for the third and fourth words, then for the fifth and sixth, and so on. Thus, in the second column, there are already eight associations. In the third column, the procedure is repeated, with the only difference that the associations are in pairs from the second column - in the third column we get 4 words. We continue until only one association remains in the last, fifth, column. It also needs to be depicted in the form of a schematic drawing. The same applies to the concept of "interference in work." 2. Now everyone has two images - a picture of a hindrance to job satisfaction and a figurative associative representation of the work itself. They need to be compared, to highlight common and different elements, to analyze in terms of the presence of strong and weak features, possible directions for growth.
Unfinished sentences "Once upon a time there was a teacher" Your task, without much thought, is to complete the sentences. There can be no right or wrong answers here. Write the first thing that comes to mind. Time to complete 2-3 minutes. 1. In the morning he woke up and thought ___________________ ______________________ 2. Getting ready for work, he ________________________ ________________________ 3. He dreamed all day long __________________ ________________________ __ 4. Arriving home, he ______________________ ________________________ _________ ________________________ _______ ______________
Interpretation: This is a projective technique. This is when a person draws or describes something, on a subconscious level, referring to their experiences and problems. Please read only the first sentence in turn. Read your answers to yourself again. Do you like them? If yes, then great. If something makes you dissatisfied, reread it for 1-2 minutes, think and rewrite the sentences you didn’t like the way you would like. Turn everything positive. With these simple exercises, you can work out any problem.
Exercise "Replacement" Often our internal tension is not connected with any factor in real life, but with what we ourselves have come up with about ourselves. Sometimes our own thoughts obscure or distort reality from us. Without feeling this, we take our own conjectures for a real situation and begin to act in accordance with our attitudes, falling into discord with life and getting a rather painful experience. This is called the psychological mechanism of replacing reality with one's own conjectures. Let's try to play such situations taken from life. Situation 1 - A colleague did not say hello to you. Situation 2 - The child throws a tantrum, is naughty. A private trader also reports their conjectures, assumptions, why they do this to him. The rest offer various options for the motives of this act, which can occur in life. And now we will put forward assumptions about the real motives of this act. Conclusion: These exercises help to clearly see that our speculations often diverge from reality, this poisons our lives, provokes quarrels, conflicts, guilt, unjustified fears, and undermines our health.
Exercise "Smile" A Japanese proverb says: "The strongest is the one who smiles." smile it effective tool positive impact on yourself and others. If the muscles of the face "work for a smile", then much more happens than you can imagine: the muscles activate the nerves located in them, and thus a positive signal is "sent" to the brain. You can check it right now. Smile (it doesn't matter if you get a grimace, the whole point is that the right muscles are working). Maintain this position for approximately 30 seconds. If you honestly do this experiment, you can unambiguously state that relief has come. And from that moment on, everything will go for the better.
I love my job.
I'll be here on Saturday
And, of course, on Sunday.
Here I will celebrate my birthday
New Year, March 8...
I will spend the night here tomorrow
If I don't get sick
I won't break, I won't get angry...
Here I will meet all the dawns,
All sunsets and greetings.
Horses die from work!
Well, I .... immortal pony.
emotional
burnout (SEB) -
concept introduced in
psychology
American
psychiatrist
Freidenberg in 1974
year. He
appears
growing
emotional
exhaustion
In 1981, Morrow proposed a vivid emotional image, reflecting, in his opinion, the internal state of an employee experiencing distress prof.
Occupational burnout occurs inresult
internal
accumulation
negative emotions without a corresponding
"detente", or "liberation" from them.
Increased responsibility of the teacher in the implementation
their professional functions;
Workload during the working day;
High emotional involvement in activities
- emotional overload;
Unfavorable social conditions and
psychological situation in the workplace;
The need for creativity in one's own
professional activity;
The Need for Ownership modern techniques and
learning technologies
.
Causes of EBS in teachers
lack of a clear link between the learning process andthe result obtained, the discrepancy between the results
expended forces;
rigid time frame of activity (occupation,
semester, year), the limited time of the lesson for
implementation of the set goals;
inability to regulate one's own emotions
states;
"unregulated" organizational issues
pedagogical activity: workload, schedule,
office, moral and material incentives;
responsibility to management, colleagues,
society as a whole for the result of their work;
lack of communication skills and the ability to get out of
difficult situations of communication with students, colleagues,
administration.
Situations affecting the occurrence of CMEA
Starting your business after vacationholidays, courses (function - adaptive);
Emotionally inadequate situations
communication with subjects of educational
process, especially with the administration
(function - protective);
Holding open lessons; events,
on which a lot of effort was spent and
energy, but not received as a result
appropriate satisfaction;
End of the academic year.
The manifestation of SEV among teachers (depending on the length of service):
More than 50% - for teachers with experiencework from 5 to 7 or from 7 to 10 years;
22% - with experience from 15 to 20 years;
11% - for teachers with 10 years of experience (for
teachers with over 10 years of experience
developed certain methods
self-regulation and psychological
protection);
8% - with experience from 1 to 3 years;
Signs of emotional burnout
exhaustionFatigue
insomnia
Negative attitudes towards
students and parents
Neglect of one's duties
The role of psychostimulants
Increased aggressiveness
Stages of professional burnout
First stage:Muting emotions, smoothing
sharpness of feelings and freshness of experiences;
Loss of positive emotions
the appearance of detachment in relations with
family members;
The occurrence of anxiety
dissatisfaction.
The stage of "muffled"
"Depersonalization"
Second stage:The occurrence of misunderstandings with
colleagues;
The emergence of antipathy, and then outbursts
anger towards colleagues.
"I don't care at all"
Third stage:Changing perceptions of values
life, emotional
the world
Indifference to everything.
Three aspects of professional burnout
The first is a decrease in self-esteem.As a result, such “burnt out” workers feel
helplessness and apathy. Over time, this may turn into
aggression and despair.
The second is loneliness.
People suffering from burnout are unable to
establish normal contact with other people.
The third is emotional exhaustion, somatization.
Fatigue, apathy and depression accompanying emotional
burnout, lead to serious physical ailments -
gastritis, migraine, high blood pressure,
chronic fatigue syndrome, etc.
Symptoms of the appearance of SEV
Psychophysical symptoms:a feeling of constant fatigue, not only in the evenings, but also in
in the morning, immediately after sleep (a symptom of chronic fatigue);
feeling of emotional and physical exhaustion;
decreased susceptibility and reactivity due to
changes external environment(lack of response
curiosity to the novelty factor or fear response to
dangerous situation)
general asthenia (weakness, decreased activity and
energy);
frequent causeless headaches; permanent
disorders of the gastrointestinal tract;
sudden weight loss or sudden weight gain;
complete or partial insomnia;
constant inhibited, drowsy state and desire
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: blurred vision, hearing,
smell and touch.
Symptoms of the appearance of SEV
Socio-psychological symptoms:indifference, boredom, passivity and depression (reduced
emotional tone, feeling of depression);
increased irritability to minor, minor
developments;
frequent nervous breakdowns (outbursts of unmotivated anger
or refusals to communicate, withdrawal into oneself);
constant experience of negative emotions, for which
there are no reasons for the external situation (feelings of guilt, resentment, shame,
suspiciousness, stiffness);
feeling of unconscious anxiety and heightened
anxiety (feeling that “something is not right”);
a sense of hyperresponsibility and a constant sense of fear,
that “it won’t work” or “I can’t do it”;
general negative attitude towards life and
professional prospects (like “no matter how hard you try,
it still won't work." Behavioral symptoms:
the feeling that the work is getting harder and harder, and
to fulfill it is more and more difficult;
the employee noticeably changes his working mode (increases or
reduces work time)
constantly, unnecessarily, takes work home, but at home it is not
does;
feeling worthless, disbelief in improvement, decreased enthusiasm
in relation to work, indifference to results;
non-fulfillment of important, priority tasks and "stuck" on
small parts, out of service, waste
most of the working time for little conscious or not
conscious performance of automatic and elementary actions;
distance from colleagues, increased inadequate criticality;
alcohol abuse, a sharp increase in smoked
per day of cigarettes, the use of drugs.
slide 1
Syndrome of emotional burnout of teachersslide 2
Burnout Syndrome - This is a long-term stress reaction that occurs as a result of prolonged professional stress received at work, including psychophysiological and behavioral components.
slide 3
The main factors contributing to emotional burnout External: chronic intense emotional activity; increased responsibility; unfavorable atmosphere of professional activity; psychologically difficult contingent; -low wages lack of days off, interests outside of work. Internal: increased impressionability and sensitivity; high self-control; volitional suppression of negative emotions; tendency to increased anxiety; constant analysis of the motives of their behavior.
slide 4
Stresses of a modern person Cultural stress When a natural reaction is prohibited by the norms of work ethics and cultural traditions that have developed in society. 2. Information stress When a person does not have time to cope with the task, he breaks the pace required of him. 3. Emotional stress Arises in the process of communication, in response to grievances and disagreements in the team. 4. Stress of inactivity When a person tuned in to active action has nothing to do, when he does not know how to properly relax.
slide 5
Symptoms of emotional burnout: - physical (fatigue, fatigue, exhaustion, weight change, poor sleep, shortness of breath, headaches, diseases of the cardiovascular system; - emotional (pessimism, - indifference, aggressiveness, irritability, a sense of loneliness prevails, loss of hopes and prospects ; - behavioral (indifference to food, there is a desire to relax, justification for the use of tobacco, alcohol, drugs); - intellectual (loss of interest in new ideas in work, boredom, apathy, melancholy, formal performance of work, little participation in collective affairs); - social (low activity, loss of interest in leisure, misunderstanding of other people, feeling of lack of support from family, friends, colleagues).
slide 6
In the 2009-2010 academic year, an anonymous survey was conducted. 29 people took part in it.
Slide 7
FIRST STAGE of professional burnout Reduced self-esteem. 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: “Don’t bother me, leave me alone!” As a result, such "burnt out" workers feel helpless and apathetic. Over time, this can turn into aggression and despair.
Slide 8
SECOND STAGE of professional burnout Loneliness. - there are misunderstandings with students and parents, a professional in the circle of his colleagues begins to speak with disdain about some of them; hostility begins to gradually manifest itself in the presence of students - at first it is a hard-to-control antipathy, and then outbursts of irritation. People suffering from emotional burnout are unable to establish normal contact with people.
Slide 9
THIRD STAGE of professional burnout Emotional exhaustion, somatization. ideas about the values of life are dulled, a person becomes indifferent to everything; eyes lose the luster of interest in anything. Fatigue, apathy and depression that accompany emotional burnout lead to serious physical ailments - gastritis, migraine, high blood pressure, chronic fatigue syndrome
slide 10
Stress tolerance test 3 - very often 2 - occasionally 1 - rarely 0 - never
slide 11
Part 2 3 - to a large extent, 2 - to a small extent, 1 - slightly, 0 - not typical. Nervousness 3 2 1 0 Deterioration of well-being 3 2 1 0 Deterioration of the results of one’s activities 3 2 1 0 Decreased performance 3 2 1 0 Appearance of uncharacteristic mistakes 3 2 1 0 Changes in facial expressions (frequent blinking, raising eyebrows, lip movements, sniffing) 3 2 1 0 Change in normal, habitual posture 3 2 10 Change in skin color of the face (redness, blanching) 3 2 10 Changes in speech 3 2 1 0 Memory impairment (I forget something) 3 2 1 0 Attention impairment (inattention) 3 2 1 0 Deterioration of thinking (slowing down the pace of mental activity) 3 2 1 0
slide 12
Processing the results Calculate the total score for the two parts of the methodology and compare the results with the test criteria: 0-35 points - high stress resistance; 36–70 points - average stress resistance; 71–105 points - low stress resistance.
slide 13
Practical block Prevention of stress Means and methods of dealing with stress: art therapy; visualization; music therapy; observance of mental hygiene (a positive attitude, the ability to pay attention to 95% of the pluses, switching attention from one type of activity to another, creating comfort in the workplace, distributing one's loads); self-regulation; avoiding unnecessary competition; emotional communication; maintaining physical fitness.
slide 14
Physiological self-regulation "Diseases of the soul are inseparable from diseases of the body" The companion of stress is a muscle clamp. Muscle clamp is a residual phenomenon of tension that has appeared due to negative emotions and unfulfilled desires. "muscle shell". It is formed in people who do not know how to relax, that is, relieve stress.
slide 15
Exercise "I want to sleep" Imagine that you really want to sleep and your head leans either on the right shoulder or on the left. Lay your head on your right shoulder. The muscles of the neck on the left tensed. The muscles of the shoulder and upper chest tensed. It is difficult to breathe, holding this position for a long time is uncomfortable, unpleasant. Straightened up. The neck muscles naturally relaxed. Easy to breathe. Rest. Lay your head on your left shoulder. The muscles of the neck, right shoulder, and also the muscles of the upper chest tensed. Hold this position for a while. Feel the tension. It's uncomfortable to hold for a long time. It's difficult to breathe. Straightened up! The neck muscles naturally relaxed. Rest. The neck muscles are completely relaxed. Easy and free to breathe. (Perform the exercise 2 times in each direction).
slide 16
Exercise "Don't drop the vase" - Imagine that you are carrying a heavy vase with a large bouquet. In order not to drop the vase and not spoil the bouquet, your arms are extended forward. So holding a vase is uncomfortable, hard, and your hands tense up. - Tighten your fingers and fully both hands. Tighten even more! Hold it like that. It’s hard for you to keep your hands in this position, but you can’t drop the vase. Arms are tense from the tips of the fingers to the very shoulders. - Gently place the vase on the floor and drop your hands on your knees. Take a rest. Listen to how you feel. Your arms are heavy, pleasantly relaxed and warm. (The exercise is performed 2 times).
slide 17
slide 18
"Products of happiness" Fruits. The sour-sweet taste of fruits gives rise to a storm of positive emotions, and vitamin C protects the body, increasing its resistance to disease.
slide 19
Vegetables They are rich in vitamins and minerals. Contain: carotene, vitamins A and E, magnesium, iodine, iron, copper, calcium. Heal the tormented soul. They contain serotonin, the hormone of happiness, and tyramine, an organic compound that is converted to serotonin in the body. Thanks to this, mood improves, and in stressful situations they work like antidepressants.
Prevention of the teacher's burnout syndrome "Emotional burnout" The term was introduced by the American psychiatrist H. J. Freisenberger in 1974. Initially, this term was defined as a state of exhaustion, exhaustion, resulting from intense and emotionally loaded communication in the process of professional work with clients, patients, and students. "Emotional burnout" is a psychological defense mechanism developed by a person in the form of a complete or partial exclusion of emotions in response to selected psycho-traumatic effects. V. Boyko 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." Professional burnout occurs as a result of the internal accumulation of negative emotions without a corresponding "discharge" or "liberation" from them. The "risk group" The "risk group" of the CMEA primarily includes those specialists who, by the nature of their activities, have a wide range of contacts with people (doctors, teachers, social workers). The fact is that the human nervous system has a certain “communication limit”, that is, in a day a person can pay full attention to only a limited number of people. If their number is greater, exhaustion inevitably sets in, and eventually burnout. The syndrome includes 3 components: Emotional exhaustion - a feeling of emptiness, fatigue caused by one's own work, overstrain, exhaustion. Depersonalization - feelings of indifference and a negative attitude towards people, a cynical attitude towards work and objects of work. Reduction of professional achievements dissatisfaction with oneself, a sense of incompetence in one's professional field, awareness of failure in it. Three stages of the burnout syndrome: 1 nervous (anxious) tension is created by a chronic psycho-emotional atmosphere, destabilizing environment, increased responsibility, difficulty of the contingent 2 resistance (resistance) a person tries to more or less successfully protect himself from unpleasant impressions; 3 Depletion - the impoverishment of mental resources, a decrease in emotional tone, which occurs due to the fact that the resistance shown was ineffective. Factors contributing to the occurrence of the syndrome: Features of professional activity External block Individual characteristics of the people themselves Internal block Group of external factors: Chronic tension of psycho-emotional activity (actively pose and solve problems, memorize and quickly interpret information); Destabilizing organization of activity (fuzzy organization and planning of work, lack of equipment, excessive requirements); Increased responsibility for the functions performed (self-giving and self-control are so high that mental resources are not restored by the next working day) Unfavorable psychological atmosphere (conflict along the vertical “head-subordinate”, and horizontally “colleague-colleague”); Psychologically difficult contingent (children with developmental anomalies, nervous system, etc.). Group of internal factors Tendency to emotional rigidity (those who are inactive and receptive are more emotionally restrained); Intensive perception and experience of the circumstances of professional activity (increased responsibility for the task assigned, “given to the cause without a trace”) Weak motivation for emotional return in professional activity. He is not used to and does not know how to reward himself for the work done. Moral defects and personality disorientation. Inclusion at work such moral aspects as conscience, honesty, respect for the rights and dignity of others, integrity. Burnout symptoms Physical; behavioral; Psychological. The physical ones include: Behavioral and psychological: The work is getting harder, and the ability to perform it is getting smaller; Arrive early and stay long; Show up late at work and leave early; Takes work home Feeling of unconscious anxiety, boredom; Feelings of resentment, disappointment; Uncertainty; Feelings of guilt, lack of demand; Irritability, suspicion; Inability to make a decision; Distancing from colleagues; Increased sense of responsibility for students; General negative attitude towards life prospects; Easily arising feeling of anger. How to restore emotional and psychological balance? psychotraining, psychotherapy, art therapy, visualization, music therapy, aromatherapy; observance of mental hygiene (a positive attitude, calculation and deliberate distribution of one’s loads; switching from one type of activity to another; constructive conflict resolution; creating a feeling of safety and comfort, visual and acoustic comfort in the workplace); professional development and self-improvement avoiding unnecessary competition; emotional communication maintaining good physical shape (proper nutrition, active lifestyle, sports); mastering the skills and abilities of self-regulation; Self-Regulation Methods: Relaxation Breathing Techniques Autogenic Training Verbal Formulas (Self-Suggestion) Muscle Relaxation Visualization (Relaxation Through Imagery Burnout Express Questionnaire Answer yes or no questions. Give yourself 1 point for each positive answer. 1. When on Sunday I remembering that tomorrow I have to go back to work, the rest of the day is already ruined 2. If I had the opportunity to retire, I would do it without delay 3. Colleagues at work annoy me. 4. The annoyance of my co-workers is small compared to the way my children upset me 5. For the past three months, I have been refusing to take refresher courses, to attend conferences 6. Coming home from work I feel like a squeezed lemon 7. I manage my work with "one left" There is nothing that could surprise me with its novelty 8. Hardly anyone will tell me anything about my work be new. 9. As soon as I remember my work, I want to take it and send it to hell 10. Over the past 3 months, not a single special book has fallen into my hands from which I would have learned something new. Evaluation of results: 0 - 1 point. Burnout syndrome does not threaten you. 2 -6 points. You need to take a vacation, disconnect from work. 7–9 points. It's time to decide: either change jobs or, better, change your lifestyle. 10 points. There is a syndrome of emotional burnout. Technique "10 animals" Dear colleagues! Please list 10 animals in descending order of your liking for them. Write down these animals in a column on the sheets of paper. Is there someone you look like among them? Where is it on the list? Where? Interpretation of the results: If at the very beginning, then you have a slightly overestimated self-esteem, if at the very end, you most likely underestimate yourself, if in the middle - you evaluate yourself objectively, you know your pros and cons. Adequate self-esteem is a guarantee of psychological health and a barrier to emotional burnout. Exercise "Balance real and desirable" Please draw a circle. In it, focusing on internal psychological sensations, mark the sectors in what proportion they are currently in: 1. work (professional life), 2. housework 3. personal life (travel, recreation, hobbies). Draw a second circle next to it. In the other circle - their ideal ratio. Discussion: -Are there any differences? What are they? Why did it happen? What can be done to bring one closer to the other? For what? Who or what does it depend on? Game "Workaholics" and "Nobody" Two teams are given the name: "Workaholics" and "Nobody". Participants are invited to brainstorm arguments in support of their position “Why is it good to be a “workaholic”?” "Why is it good to be a 'don't care'?" Then the teams take turns exchanging abstracts. The winner is the team that comes up with the most theses in support of its position and whose theses are more convincing. Exercise "16 associations" 1. The sheet is divided into 5 equal vertical columns. The first column contains 16 associations for the words "my work". In the second column, associations are written for the words from the first column, combining them in pairs: an association for the first and second words, an association for the third and fourth words, then for the fifth and sixth, and so on. Thus, in the second column, there are already eight associations. In the third column, the procedure is repeated, with the only difference that the associations are in pairs from the second column - in the third column we get 4 words. We continue until only one association remains in the last, fifth, column. It also needs to be depicted in the form of a schematic drawing. The same applies to the concept of "interference in work." 2. Now everyone has two images - a picture of a hindrance to job satisfaction and a figurative associative representation of the work itself. They need to be compared, to highlight common and different elements, to analyze in terms of the presence of strong and weak features, possible directions for growth. Unfinished sentences "Once upon a time there was a teacher" Your task, without much thought, is to complete the sentences. There can be no right or wrong answers here. Write the first thing that comes to mind. Time to complete 2-3 minutes. 1. In the morning he woke up and thought ___________________ ______________________ 2. Getting ready for work, he ________________________ ________________________ 3. He dreamed all day long __________________ ________________________ __ 4. Arriving home, he ______________________ ________________________ _________ ________________________ _______ ______________ Interpretation: This is a projective technique. This is when a person draws or describes something, on a subconscious level, referring to their experiences and problems. Please read only the first sentence in turn. Read your answers to yourself again. Do you like them? If yes, then great. If something makes you dissatisfied, reread it for 1-2 minutes, think and rewrite the sentences you didn’t like the way you would like. Turn everything positive. With these simple exercises, you can work out any problem. Exercise "Replacement" Often our internal tension is not connected with any factor in real life, but with what we ourselves have come up with about ourselves. Sometimes our own thoughts obscure or distort reality from us. Without feeling this, we take our own conjectures for a real situation and begin to act in accordance with our attitudes, falling into discord with life and getting a rather painful experience. This is called the psychological mechanism of replacing reality with one's own conjectures. Let's try to play such situations taken from life. Situation 1 - A colleague did not say hello to you. Situation 2 - The child throws a tantrum, is naughty. Participants report their conjectures, assumptions, why they do this to him. The rest offer various options for the motives of this act, which can occur in life. And now we will put forward assumptions about the real motives of this act. Conclusion: These exercises help to clearly see that our speculations often diverge from reality, this poisons our lives, provokes quarrels, conflicts, guilt, unjustified fears, and undermines our health. Exercise "Smile" A Japanese proverb says: "The strongest is the one who smiles." Smiling is an effective tool for positively influencing yourself and others. If the muscles of the face "work for a smile", then much more happens than you can imagine: the muscles activate the nerves located in them, and thus a positive signal is "sent" to the brain. You can check it right now. Smile (it doesn't matter if you get a grimace, the whole point is that the right muscles are working). Maintain this position for approximately 30 seconds. If you honestly do this experiment, you can unambiguously state that relief has come. And from that moment on, everything will go for the better.