Important to know: methods of dealing with stress of the mind in 2022

a method of dealing with stress of the mind in 2022

Experts explain what the condition is, its main indications, how to deal with severe fatigue and how the pandemic has resulted in an increase in mental stress.

As we approach the 2 year mark of the Covid-19 pandemic and new micron variants continue to develop in many countries, most of the population is facing more

fatigue crisis than before.

We are tired because we are tired. From essential workers who continue to have to go to work in person to those who work from home, where the lines between work and individual life continue to blur, burnout is truly reaching epidemic proportions.

For the new American Psychological Association report released in January, exhaustion

increasing across professions. 79% of employees surveyed faced work-related stress in the month preceding the survey, and nearly 3 in 5 workers reported negative effects of work-related stress, including a lack of attention, motivation or energy to work. 36% reported cognitive fatigue, 32% emotional exhaustion, and 44% said they felt physically fatigued, which is a 38% increase since 2019.

The unfortunate reality is that there is no quick fix for this situation, especially the extreme type that is currently being felt. However, some actions can help better manage and relieve symptoms of stress and fatigue. On this basis, experts explain what burnout is, strategies to treat it, and how to change your perspective as the pandemic continues to affect our lives every day.

What is burnout?

The “work phenomenon” of burnout, as the World Health Organization calls it, is usually understood as a state of stress

“At first it was thought to be a specific disease for human service zones, but today it is recognized as a serious occupational health condition in most areas,” explains Anna Katharina Schaffner, cultural historian and author.

Exhaustion: A History.

There are some groups who are more prone to burnout, such as teachers and health workers, whose illness is always a work hazard, which is exacerbated by the Covid-19 pandemic. Robinson, psychotherapist, professor at the University of North Carolina and author of the book

Chill: Turn Off Your Job and Live Your Life. He emphasized that while fatigue is a form of mental stress, it is important to recognize the comparison between the two. "You can recover from mental stress with certain methods, but burnout is completely different, it is the result of a buildup of mental stress that has not been addressed," he continued. Fatigue takes a toll on your mental health, you can't cure it simply by taking long vacations, slowing down, or working less."

What are the indications of a brunette?

In simpler terms, the main indication of fatigue boils down to exhaustion in the form of a deep type of fatigue that cannot be reversed by rest. This state of permanent exhaustion can have a ripple effect.” This tends to be accompanied by very negative evaluations of the accomplishments, skills, usefulness, and value of our work, and feelings of resentment toward the people we work with – whether colleagues, clients, or the organization. ," explains Schaffner. "When we come to this frame of fatigue, we can also face a kind of brain fog and an inability to concentrate. We can tend to procrastinate and engage in endless activities and even more so face a nervous breakdown and become completely disabled at work."

How is the pandemic affecting fatigue?

The isolation triggered by the pandemic has had a dramatic effect on the way many people work. “When we work from home, it blurs the lines between our individual lives and our reliable lives, between leisure and work time,” explains Schaffner. “The division between work and not work. Work is no longer indicated by walking or returning to the office and changing places. Therefore, it is much easier for professional obligations to infiltrate our lives without restrictions.”

“Isolation also distances us from friends and support systems,” says Robinson. “We can Zoom with the people we love, but after being on screens all day long, spending more time on this technology is unattractive. Also, we already know that the fatigue caused by Zoom has affected a lot of people." Along with the fear of getting sick, new concerns arise, such as children being left behind in school and even more so phenomena such as "pandemic body shape". No wonder things have changed dramatically for our mental health, he points out.

As a mother, Schaffner highlights the disproportionate impact of the pandemic on women, with many experiencing multiple turnovers (or even more). "With the same number of hours in one day, we have to work and look after our children 24/7," he explained. “When we want to sleep

and practicing self-care, is mathematically and instantly impossible." What's more, this commitment comes at a psychological cost. "Feelings of being grounded at work and in learning/parenting lead to constant feelings of guilt and frustration," she continues. "It's no surprise that many women suffer from severe burnout during the pandemic."

How to create relief from fatigue

make limits

In today's world, setting boundaries continues to be difficult, but that doesn't mean you shouldn't try. For starters, saying no to things more often and establishing some healthy norms for yourself, like not checking work email or taking work calls after certain hours of the day or on holidays, can make a difference.” I think Checking email and phone is probably the worst activity to take a break from a break," says Schaffner. "They keep work problems on our minds, keeping our minds from wandering freely. With this method, it's hard to appreciate beauty when it appears right with people who we love."

Prioritize self-care

Freeing up time for self-care, whatever it may be for you, is a vital part of avoiding and curing fatigue.” Some people feel refreshed by socializing and connecting with others, while others refuel by walking in nature, reading, painting, cooking, or exercise,” explains Schaffner.

create balance

"If we spend a lot of time sitting and looking at screens at work, it's best to do other activities in the evening and on the weekends to recharge," says Schaffner. "If we spend during the day moving and having conversations with people, we may need silence and silence to relax. Our rest equipment must be different from the activities we are used to at work." Specialists also recommend trying new things, learning about new subjects and trying to understand more places and people.

Take a break and incorporate mini relaxation moments into your routine

“Recent research shows that short breaks of 5 or 10 minutes are needed during the day for good mental health. Get up, look out the window, eat, get out and feel the breeze on your face, or walk by the block,” says Robinson. Correspondingly, she recommends mini-relaxation moments, which are small doses of self-care of 5 minutes or less during the day. Examples are comprehension exercises or exercises meditation..." Instead of thinking about all the things you have to do (this can increase your mind's stress response or activate your sympathetic nervous system), try to appear in the moment. Make mental notes of what you see or hear: birds, landscapes, smells and sensations. Just pay attention to all the sounds you experience, the things you observe near you and the breeze in your hair. Do this for 3 or 5 minutes. Breathe deeply. This will help activate your sleep mode and provide a milder action of your parasympathetic nervous system.”

Seek encouragement when needed

While long-term daily management of stress is a significant part of the fight against fatigue, medication can be the missing piece to start your journey through this struggle.” If your method of dealing with stress isn't working, find someone reliable who can help you see what's going on. builds and guides you in developing a self-care plan to avoid burnout,” suggests Robinson.

change your vision

“There are a number of things we can do to manage stress, get better rest, and take better care of ourselves, but there are also systemic problems that lead to recurring fatigue.

— and it doesn't matter how tough we are or how often we practice yoga in our sleep. free time, because this is an atmosphere that is beyond our control”, explains Schaffner.

Share what is and isn't under your control. Your perspective is something you can adjust to, and it can be a good starting point for escaping fatigue." It's a kind of reframing," says Robinson. "The trick is to experience what's causing stress and ask yourself, How can I make this to my advantage? Can I create a positive in a negative? What can I treat or manage in this situation?” The expert likens the idea of ​​“reversing perspective”, as the app calls it, by shifting your thinking from a zoom lens to a wide angle. “This method of thinking quickly and firmly contributes to reducing mental stress,” he adds.

Another "expander perspective" that psychotherapists offer clients is seeking reward especially in the unfavorable circumstances that life has to offer, insisting that there is always more behind what we overlook. "We call this post-traumatic development rather than post-traumatic stress." He explained, adding that research shows that "when you seek meaning in adversity, it can enrich your life."

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