Say out loud: with words: what you feel….
Don’t leave other people guessing. The most healthy form of verbal communication is to state your message in a clear, plain way. When it is easy for other people to understand what you want to think, they will be more willing to follow your lead….
Next Learn to be more flexible
The essence of life is not in
the great victories and grand failures,
but in the simple joys.
– Jonathan Lockwood Huie
People who are struggling to cope with workplace stress may place themselves at high risk of burnout. Burnout can leave people feeling exhausted, empty, and unable to cope with the demands of life.
Burnout may be accompanied by a variety of mental and physical health symptoms as well. If left unaddressed, burnout can make it difficult for an individual to function well in their daily life.
What Is Burnout?
The term “burnout” is a relatively new term, first coined in 1974 by Herbert Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally defined burnout as, “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”
Burnout is a reaction to prolonged or chronic job stress and is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability.
More simply put, if you feel exhausted, start to hate your job, and begin to feel less capable at work, you are showing signs of burnout.1
The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress. Personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well.2
Most people spend the majority of their waking hours working. And if you hate your job, dread going to work, and don’t gain any satisfaction out of what you’re doing, it can take a serious toll on your life.1
Signs and Symptoms
While burnout isn’t a diagnosable psychological disorder, that doesn’t mean it shouldn’t be taken seriously.
Here are some of the most common signs of burnout:1
Alienation from work-related activities: Individuals experiencing burnout view their jobs as increasingly stressful and frustrating. They may grow cynical about their working conditions and the people they work with. They may also emotionally distance themselves and begin to feel numb about their work.
Physical symptoms: Chronic stress may lead to physical symptoms, like headaches and stomachaches or intestinal issues.
Emotional exhaustion: Burnout causes people to feel drained, unable to cope, and tired. They often lack energy to get their work done.
Reduced performance: Burnout mainly affects everyday tasks at work—or in the home when someone’s main job involves caring for family members. Individuals with burnout feel negative about tasks. They have difficulty concentrating and often lack creativity.
It shares some similar symptoms of mental health conditions, such as depression. Individuals with depression experience negative feelings and thoughts about all aspects of life, not just at work. Depression symptoms may also include a loss of interest in things, feelings of hopelessness, cognitive and physical symptoms as well as thoughts of suicide.3
Individuals experiencing burnout may be at a higher risk of developing depression.3
Risk Factors
A high-stress job doesn’t always lead to burnout. If stress is managed well, there may not be any ill-effects.
But some individuals (and those in certain occupations) are at a higher risk than others.
The 2019 National Physician Burnout, Depression, and Suicide Report found that 44 percent of physicians experience burnout.
Their heavy workloads place individuals with certain personality characteristics and lifestyle features at a higher risk of burnout.
Of course, it’s not just physicians who are burning out. Workers in every industry at every level are at potential risk. According to a 2018 report by Gallup, employee burnout has five main causes:4
Unreasonable time pressure. Employees who say they have enough time to do their work are 70 percent less likely to experience high burnout. Individuals who are not able to gain more time, such as paramedics and firefighters, are at a higher risk of burnout.
Lack of communication and support from a manager. Manager support offers a psychological buffer against stress. Employees who feel strongly supported by their manager are 70 percent less likely to experience burnout on a regular basis.
Lack of role clarity. Only 60 percent of workers know what is expected of them. When expectations are like moving targets, employees may become exhausted simply by trying to figure out what they are supposed to be doing.
Unmanageable workload. When a workload feels unmanageable, even the most optimistic employees will feel hopeless. Feeling overwhelmed can quickly lead to burnout.
Unfair treatment. Employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Unfair treatment may include things such as favoritism, unfair compensation, and mistreatment from a co-worker.
Prevention and Treatment
Although the term “burnout” suggests it may be a permanent condition, it’s reversible. An individual who is feeling burned out may need to make some changes to their work environment.5
Approaching the human resource department about problems in the workplace or talking to a supervisor about the issues could be helpful if they are invested in creating a healthier work environment.
In some cases, a change in position or a new job altogether may be necessary to put an end to burnout.
It can also be helpful to develop clear strategies that help you manage your stress. Self-care strategies, like eating a healthy diet, getting plenty of exercises, and engaging in healthy sleep habits may help reduce some of the effects of a high-stress job.
A vacation may offer you some temporary relief too, but a week away from the office won’t be enough to help you beat burnout. Regularly scheduled breaks from work, along with daily renewal exercises, can be key to helping you combat burnout.
If you are experiencing burnout and you’re having difficulty finding your way out, or you suspect that you may also have a mental health condition such as depression, seek professional treatment.
Mental Health Help Line Numbers and Web Sites!!
Whether you’re concerned about yourself or a loved one, these helplines can offer expert advice.
Anxiety UK
Charity providing support if you’ve been diagnosed with an anxiety condition.
Phone: 08444 775 774 (Mon-Fri, 9.30am-5.30pm)
Website: www.anxietyuk.org.uk
Bipolar UK
A charity helping people living with manic depression or bipolar disorder.
Website: www.bipolaruk.org.uk
CALM
CALM is the Campaign Against Living Miserably, for men aged 15-35.
Website: www.thecalmzone.net
Depression Alliance
Charity for sufferers of depression. Has a network of self-help groups.
Website: www.depressionalliance.org
Men’s Health Forum
24/7 stress support for men by text, chat and email.
Website: www.menshealthforum.org.uk
Mental Health Foundation
Provides information and support for anyone with mental health problems or learning disabilities.
Website: www.mentalhealth.org.uk
Mind
Promotes the views and needs of people with mental health problems.
6pm)
Website: www.mind.org.uk
No Panic
Voluntary charity offering support for sufferers of panic attacks and OCD. Offers a course to help overcome your phobia/OCD. Includes a helpline.
Phone: 0844 967 4848 (daily, 10am-10pm)
Website: www.nopanic.org.uk
OCD Action
Support for people with obsessive compulsive disorder (OCD). Includes information on treatment and online resources.
Phone: 0845 390 6232 (Mon-Fri, 9.30am-5pm)
Website: www.ocdaction.org.uk
OCD UK
A charity run by people with OCD, for people with OCD. Includes facts, news and treatments.
Phone: 0845 120 3778 (Mon-Fri, 9am-5pm)
Website: www.ocduk.org
PAPYRUS
Young suicide prevention society.
Phone: HOPElineUK 0800 068 4141 (Mon-Fri,10am-5pm & 7-10pm. Weekends 2-5pm)
Website: www.papyrus-uk.org
Rethink Mental Illness
Support and advice for people living with mental illness.
Phone: 0300 5000 927 (Mon-Fri, 9.30am-4pm)
Website: www.rethink.org
Samaritans
Confidential support for people experiencing feelings of distress or despair.
Phone: 116 123 (free 24-hour helpline)
Website: www.samaritans.org.uk
Charity offering support and carrying out research into mental illness.
Phone: 0845 767 8000 (daily, 6-11pm)
SANEmail email: sanemail@org.uk
Website: www.sane.org.uk
YoungMinds
Information on child and adolescent mental health. Services for parents and professionals.
Phone: Parents’ helpline 0808 802 5544 (Mon-Fri, 9.30am-4pm)
Website: www.youngminds.org.uk
The suport team
STOP APOLOGIZING and start THANKING
I am sorry I am late. Thank you for waiting for me
I a sorry for being so sensitive. thank you for being accepting of me
I am sorry I always mess up. Thank you for being patient
I am sorry you have to help me so much….Thank you for all your help
I am sorry for talking about my problm so often. thank you for listening to me
I am sorry for being so difficult to love. thank you for being so loving
The support team
Isn’t it great when life’s highs can trigger a fantastic feeling of dancing hand-in-hand with euphoria?
But it’s not too brilliant when life’s lows cause a spiral into an emotional meltdown.
Getting to grips with our positive and negative emotions can help us to navigate all kinds of situations in a balanced way.
Understanding how our emotions impact us, those around us, and how we interact with our social world requires the skill of Emotional Regulation (ER).
The problem is, our emotional triggers are a complex web of feelings, perspective, contexts, past experiences, and physiological reactions. Managing reactions to situations that rock our emotional status quo is challenging.
For those who struggle to navigate their way around how they emotionally react to their own emotions and those of other people, it can be devastating.
This article discusses evidence-based theory to clarify definitions, suggest practical strategies, and provide links to useful worksheets and exercises to support the development of emotional regulation skills.
Before you read on, we thought you might like to download our 3 Emotional Intelligence Exercises for free. These science-based exercises will not only enhance your ability to understand and work with your emotions but will also give you the tools to foster the emotional intelligence of your clients, students, children, or employees.
You can download the free PDF here.
This article contains:
5 Ways to Express and Identify Emotions
Top 3 Emotional Intelligence Activities
Our Favorite Activities for Toddlers
8 Activities For Children and Students
Exercises for your Group Sessions
A Look at 4 Useful Activities for Autism Spectrum Disorder/Condition
Effective Emotion Communication: 5 Activities
3 Fun Artistic and Creative Exercises
PositivePsychology.com Emotional Intelligence Resources
A Take-Home Message
References
5 Ways to Express and Identify Emotions
In positive psychology, emotional health is seen as a ratio of positive and negative (Vacca, Bromley, Leyrer, Sprung & Homer, 2014). Emotional Regulation (ER) is the route to keeping closer to the positive side of emotional health where and when
Dvir et al. explain that ER is shaped within our cultures and anchored in our past experiences. So, what we see as positive emotions can vary within cultures. And, just to add to the complexities, emotional expression is mostly based on brain mapping, with junctures and signs that link to experiences or feelings, memories, other people’s reactions to us. (Immordino-Yang, Yang & Damasio, 2016)
In addition, we need to add gender to the mix. Girls externalized more positive emotions to others but internalized negative emotions such as sadness and anxiety. This research also found that boys showed more emotions to others until they reached adolescence (Chaplin & Aldao, 2013).
So, how we express our emotions isn’t just down to us. Let’s think about using situational, institutional, and dispositional factors to help figure out how to identify our role in how we express emotions, with these questions:
What is the situation we find ourselves in, and what is our previous emotional experience of that situation?
What role might work/school play in the emotional reaction?
And, is there anything within our temperament that influences our emotional reactions?
An excellent skill to develop is to look more closely at an incident, ask yourself these questions, and write down your responses in the second line:
Situation Symptom Solution
What happened, where, and when? How did you physically feel during your anger and afterward? What did you do afterward? What could you have done to have a healthier outcome for everyone?
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If writing your responses down isn’t too enticing, have a look at this idea of using coloring-in for gaining emotional recognition, definition, and clarity.
Also, here is another tool to help you identify the positive emotions that you feel each day.
Top 3 Emotional Intelligence Activities
Activities
Emotional Intelligence (EI) consists of emotion perception, emotion expression, emotion attention regulation, emotion understanding, emotion regulation of self, and emotion regulation of others (Elfenbein & MacCann, 2017). Let’s look at how we can build this skill through an exercise.
Have a go at these great tools from our Toolkit, such as The Emotion Meter, that will help with self-reflecting on Emotional Intelligence.
You can also test your level of EI with this 2-minute quiz.
Did you identify any Emotional Intelligence skills that you may need to tweak and others of which you are rightfully proud?
If you enjoyed these exercises, head on over to our article with additional Emotional Intelligence Tests and Assessments.
Our Favorite Activities for Toddlers
Oh, those toddler tantrums…
Keltner and Ekman (2015), psychologists who advised on the film Inside Out, about a young girl trying to find her way through a difficult time in her life, explain:
“… the truth is that emotions guide our perceptions of the world, our memories of the past and even our moral judgments of right and wrong, most typically in ways that enable effective responses to the current situation.”
However, that type of guidance is not much help for a 2-year-old. So, visual tools can be quite helpful here. You can make your own emotion flashcards, for example. Or, there are many on the market to buy.
You can also make or buy a chart to help support emotional regulation. This chart can be a rainbow or ladder with pictures of faces that include unhappy, angry, frustrated, confused, and happy. Show the emotion ladder to the toddler as an intervention tool between you, the toddler, and the meltdown, by focusing on what could help the pointer move to the happy face.
But toddlers will also watch and learn how they are expected to react emotionally from us, their adults. If their adults keep calm in an emotional situation, such as bad news, this can help a child learn not to panic too easily (Crespo, Trentacosta, Aikins, Wargo-Aikins, 2017). The converse is also true; a parent shouting, screaming, and thumping walls, teaches a child how to respond to stress or not getting their way.
Face-to-face chats with toddlers aren’t too successful for obvious reasons. So, flip it in favor of sitting together and drawing pictures, painting, coloring, reading stories, writing stories, watching children’s TV and films, and talking about the characters emotions.
Continued Tuesday
Are you out there?
If I show you my heart will you still love me?
A full projection of myself.
Starting with the dark side.
Will you still stay?
Will you see the light?
I would see yours.
In the darkest night.
But I would not want it to be mine!
Maybe my dark side.
Made me believe I could never deserve another’s light.
Consumed by fear!
Of loving!
And losing!
Or unable to love!!!!
Dark side.
Or completely black!
Heart!. JmaC
The world is a big place
For wandering minds
For hopeless souls
It will never be big enough. JmaC
Make sure your only carrying today’s burdens.
Too often we carry far more than necessary,
Reduce your load by dropping tomorrow’s worries, and yesterday’s baggage.
Present pressures and problems are usually enough.
Leave tomorrow’s until later.
“Every morning cries to us: do wat u ought and trust what may be.
Bipolar Support Groups.com blog 