Burnout Syndrome, Zizindikiro ndi Chithandizo chake ndi chiyani

Zamkati

• Zizindikiro za Burnout Syndrome
• Momwe mungatsimikizire matendawa
• Momwe mankhwala ayenera kukhalira
• Zovuta zotheka
• Momwe mungapewere

Matenda a Burnout, kapena matenda okopa chidwi, ndi vuto lakutopa kwakuthupi, kwamaganizidwe kapena kwamaganizidwe omwe amabwera chifukwa chakuchulukana kwa nkhawa pantchito kapena zokhudzana ndi maphunziro, ndipo izi zimachitika pafupipafupi mwa akatswiri omwe amayenera kuthana ndi mavuto udindo, monga aphunzitsi kapena akatswiri azaumoyo mwachitsanzo.

Popeza vutoli limatha kubweretsa kukhumudwa kwakukulu, ndikofunikira kuchitapo kanthu kuti muchepetse izi, makamaka ngati zizindikilo zoyambirira za kupsinjika kwakukulu zayamba kale kuwonekera. Pakadali pano, ndikofunikira kwambiri kukaonana ndi wama psychologist kuti aphunzire momwe angapangire njira zomwe zingakuthandizeni kuthana ndi nkhawa komanso kupsinjika.

Zizindikiro za Burnout Syndrome

Matenda a Burnout amatha kudziwika pafupipafupi kwa anthu omwe ntchito yawo imakhudzana ndi kulumikizana ndi anthu ena, monga madotolo, anamwino, osamalira odwala komanso aphunzitsi, mwachitsanzo, omwe amatha kukhala ndi zizindikilo zingapo, monga:

1. Kumverera kosasamala nthawi zonse: Ndizofala kwambiri kwa anthu omwe akukumana ndi vutoli kukhala opanda chiyembekezo nthawi zonse, ngati kuti palibe chomwe chidzagwire ntchito.
2. Kutopa kwakuthupi ndi kwamaganizidwe: Anthu omwe ali ndi matenda a Burnout nthawi zambiri amakhala otopa nthawi zonse komanso mopitirira muyeso, zomwe zimakhala zovuta kuti achire.
3. Kusowa chifuniro:Chodziwika kwambiri pa matendawa ndikusowa chidwi komanso chidwi chocheza kapena kukhala ndi anthu ena.
4. Zovuta kukhazikika: Anthu amathanso kuvutika kuti azingoganizira zantchito, ntchito za tsiku ndi tsiku kapena kukambirana kosavuta.
5. Kupanda mphamvu: Chimodzi mwa zizindikilo zomwe zimawonekera mu Burnout Syndrome ndi kutopa kwambiri komanso kusowa mphamvu kuti mukhale ndi zizolowezi zabwino, monga kupita kumalo ochitira masewera olimbitsa thupi kapena kugona tulo pafupipafupi.
6. Kudziwona kuti ndiwe wosachita bwino: Anthu ena angaganize kuti sakugwira ntchito mokwanira komanso kuntchito.
7. Zovuta kusangalala ndi zinthu zomwezi: Sizachilendo kuti anthu azimva kuti sakondanso zomwe amakonda, monga kuchita masewera kapena masewera.
8. Ikani zofunikira za ena patsogolo: Anthu omwe ali ndi matenda a Burnout nthawi zambiri amaika zofuna za ena patsogolo pa zofuna zawo.
9. Kusintha kwadzidzidzi pamikhalidwe: Chikhalidwe china chofala kwambiri ndikusintha kwadzidzidzi kwamalingaliro nthawi yayitali yakukwiya.
10. Kudzipatula: Chifukwa cha zizindikilo zonsezi, munthuyo amakhala ndi chizolowezi chodzipatula kwa anthu ofunikira m'moyo wake, monga abwenzi komanso abale.

Zizindikiro zina zamatenda a Burnout zimaphatikizapo kutenga nthawi yayitali kuti amalize ntchito zaukadaulo, komanso kusowa kapena kuchedwa kugwira ntchito nthawi zambiri. Kuphatikiza apo, mukamapita kutchuthi sizachilendo kusangalala nthawi imeneyi, kubwerera kuntchito ndikumva kuti ndatopa.

Ngakhale zizindikilo zofala kwambiri ndizamisala, anthu omwe ali ndi matenda a Burnout amathanso kudwala mutu, kupindika, chizungulire, mavuto ogona, kupweteka kwa minofu ngakhale chimfine, mwachitsanzo.

Momwe mungatsimikizire matendawa

Nthawi zambiri, munthu amene watopa ndi Kutopa samatha kuzindikira zizindikilo zonse motero sangatsimikize kuti china chake chikuchitika. Chifukwa chake, ngati pali kukayikira kuti mwina mukukumana ndi vutoli, ndibwino kuti mupemphe thandizo kuchokera kwa mnzanu, abale anu kapena munthu wina wodalirika kuti muwone bwino zomwe zikuwonetsa.

Komabe, kuti mupeze matendawa osakayikiranso, njira yabwino ndikupita ndi munthu pafupi ndi katswiri wazamisala kuti mukakambirane za zisonyezo, kuzindikira vuto ndikuwongolera chithandizo choyenera kwambiri. Pakati pa gawoli, wama psychology amathanso kugwiritsa ntchito mafunsoMaslach Kutopa Kwambiri (MBI), yomwe cholinga chake ndikudziwitsa, kuyeza komanso kufotokozera matendawa.

Tengani mayeso otsatirawa kuti mudziwe ngati muli ndi matenda a Burnout:

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Yambani mayeso Ntchito yanga (kwa ine) ndiyovuta.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Sindikonda kukumana ndi ophunzira, makasitomala kapena kulumikizana ndi anthu ena pantchito yanga.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti makasitomala anga kapena ophunzira sangapirire.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimadera nkhaŵa za mmene ndinkachitira zinthu ndi anthu ena kuntchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ntchito yanga ndimakwaniritsa.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti abale a omwe ndimaphunzira nawo kapena makasitomala anga amasangalatsa.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti ndimachitira makasitomala anga, ophunzira kapena anzanga ogwira nawo ntchito mosasamala.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti ndakhuta ndi ntchito yanga.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimadzimva waliwongo pamalingaliro anga ena pantchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti ntchito yanga imandipatsa zinthu zabwino.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimakonda kukhala wodabwitsa ndi ena mwa makasitomala anga, ophunzira kapena ogwira nawo ntchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikumva chisoni ndi zina mwamakhalidwe anga pantchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimalemba ndi kugawa makasitomala anga kapena ophunzira kutengera machitidwe awo.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ntchito yanga ndiyopindulitsa kwambiri kwa ine.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikuganiza kuti ndiyenera kupepesa kwa wophunzira kapena kasitomala wantchito yanga.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndikumva kutopa pantchito yanga.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimamva ngati ndatopa kwambiri pantchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndimamva ngati ndatopa kwambiri.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Ndine wokondwa ndi ntchito yanga.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

Zimandiwawa chifukwa cha zinthu zina zomwe ndinanena kapena kuchita kuntchito.

• Palibe
• Kawirikawiri - kangapo pachaka
• Nthawi zina - zimachitika kangapo pamwezi
• Nthawi zambiri - zimachitika kangapo pa sabata
• Nthawi zambiri - zimachitika tsiku lililonse

M'mbuyomu Kenako

Momwe mankhwala ayenera kukhalira

Chithandizo cha matenda a Burnout chikuyenera kutsogozedwa ndi zamaganizidwe, koma njira zamankhwala nthawi zambiri zimalimbikitsidwa, zomwe zimathandizira kukulitsa malingaliro olamulira pakakhala zovuta pantchito, kuwonjezera pakudzidalira komanso kupanga zida zomwe zimathandizira kuchepetsa nkhawa. Kuphatikiza apo, ndikofunikira kuchepetsa kugwira ntchito mopitilira muyeso kapena maphunziro, kukonzanso zolinga zofunika kwambiri zomwe mudakonzekera.

Komabe, ngati zizindikirazo zipitilira, katswiri wamaganizidwe amatha kulangiza katswiri wazamisala kuti ayambe kumwa mankhwala ochepetsa nkhawa, monga Sertraline kapena Fluoxetine. Mvetsetsani momwe chithandizo cha matenda a Burnout chikuchitikira.

Zovuta zotheka

Anthu omwe ali ndi matenda a Burnout amatha kukhala ndi zovuta komanso zoyipa akapanda kuyamba chithandizo, chifukwa matendawa amatha kusokoneza magawo angapo amoyo, monga kuthupi, ntchito, banja komanso mayanjano, ndipo pakhoza kukhala mwayi waukulu wokhala ndi matenda ashuga, okwera kuthamanga kwa magazi, kupweteka kwa minofu, kupweteka mutu komanso zodandaula, mwachitsanzo.

Zotsatira izi zitha kupangitsa kuti munthuyo alandilidwe kuchipatala kuti akalandire mankhwala.

Momwe mungapewere

Nthawi zonse pamene zizindikiro zoyambirira za Kupsa Ntchito zikuwoneka, ndikofunikira kuganizira njira zomwe zimathandizira kuchepetsa kupsinjika, monga:

• Khalani ndi zolinga zing'onozing'ono m'moyo waluso komanso wamunthu;
• Chitani nawo zochitika za lazer ndi abwenzi komanso abale;
• Chitani zinthu zomwe "zimathawa" zochitika za tsiku ndi tsiku, monga kuyenda, kudya malo odyera kapena kupita ku kanema;
• Pewani kulumikizana ndi anthu "oyipa" omwe amangokhalira kudandaula za anzawo ndikugwira ntchito;
• Chezani ndi munthu amene mumamukhulupirira za zomwe mukumva.

Kuphatikiza apo, kuchita masewera olimbitsa thupi, monga kuyenda, kuthamanga kapena kupita kumalo ochitira masewera olimbitsa thupi, kwa mphindi zosachepera 30 patsiku kumathandizanso kuthana ndi kukakamiza ndikuwonjezera kutulutsa kwa ma neurotransmitters omwe amalimbikitsa kumva bwino. Chifukwa chake, ngakhale kufuna kuchita masewera olimbitsa thupi kuli kotsika kwambiri, munthu ayenera kuumirira kuchita masewera olimbitsa thupi, kuitanira mnzake kuti ayende kapena akwere njinga, mwachitsanzo.