Does vacation or job-hopping help to solve job burnout?

In 1970s, Kodenberg (1974), a professor of psychology at new york University in the United States, found that these social service posts needed more emotional work. Faced with more interpersonal stressors, their energy was exhausted for many years, and their enthusiasm for work easily faded, which led to symptoms of indifference and negative attitude towards work, which was called job burnout.

With the further research of psychologists, it is found that job burnout is actually widespread, and it also exists outside the service and education professions, such as computer technology, military, civil servants, managers and so on. Just like obsessive-compulsive disorder and depression now, if you don't say that you are a little bit, it seems to be tantamount to admitting that you are not a complete intellectual youth.

Job burnout includes three dimensions: emotional exhaustion, job laziness and professional self-efficacy, which translates as "I'm tired, I don't want to do it, I can't do it".

Are you familiar with this scene? Have you ever had such an experience?

First, am I tired?

Job burnout begins in bed.

I don't want to get up in the morning. Going to work is like going to the execution ground. My work lacks motivation, depression, anxiety and tension. Don't want friends to socialize, afraid to call. Every time after work, exhausted, Ge You collapsed, too lazy to eat.

I used to work overtime day and night, but now I'm lazy at work. I'm serious. I'm late for work. I don't want to work, but I also deliberately ignore my work. I keep a certain distance from people related to my work. I'm not as enthusiastic and devoted to my work as before. I always finish my work passively, doubt the meaning of my work, and no longer care about whether my work contributes.

I was full of confidence before, but now I hesitate. They don't seem to be good at their daily work. When they accept a task, they are not as happy or confident as they were at first. They doubt their ability and the contribution of their work, and think that their work has no contribution and value to society, organizations and others.

With the accelerated pace of work, a large proportion of office workers have different degrees of job burnout, and even become the number one enemy of office workers.

Research shows that with the aggravation of job burnout, the degree of anxiety and depression of individuals will be higher, and even lead to some chronic physiological diseases, such as chronic fatigue, headache and hypertension, as well as reduced work efficiency, increased absenteeism rate and increased job-hopping probability.

What causes job burnout?

Second, where does job burnout come from?

After nearly 30 years of research, psychologists have gradually realized the influencing factors of job burnout, which are generally divided into several dimensions: job characteristics, professional characteristics, demographic characteristics, personality characteristics and work attitude. The+/-sign after them indicates positive correlation and negative correlation respectively. Positive correlation means that the higher the level of influencing factors, the higher the possibility of job burnout.

Influencing Factors of Job Burnout (Source: Review of Foreign Job Burnout Research)

However, among all the influencing factors, personal characteristics are not as relevant as work factors and job burnout, which also shows that job burnout is a social phenomenon rather than a personal problem. Organization has undoubtedly exerted the greatest influence, so my poor friends, look at how the black hand of organization forces you unconsciously!

Is there always a deep sense of helplessness when you are tired at the moment?

The emotional exhaustion of job burnout, job slackness and the reduction of self-efficacy fully reflect that a person is deprived of control over his work.

Work overload, more and more. Every day, the boss works overtime and his colleagues can't leave. They stayed in their seats, pretending to be busy, so helpless!

Want to do something, full of blood and lack of necessary support and resources, even the most effective way of working has no right to speak, so helpless!

No matter how hard you try, you are always indispensable to the people who talk and laugh with the leaders, and you can't get into the small circle of the leaders even if you practice chatting skills hard. What a pity!

When you strive to achieve results, it can't affect performance evaluation. When you get everyone's approval, you can't get the reward you deserve. The salary increase and promotion are all other people's, so helpless!

So helplessness *n becomes learned helplessness.

When work has no fun and sense of accomplishment and does not match organizational values, work will make people feel particularly tired;

When the work is not supported and rewarded, and the effort is not affirmed and rewarded, people will slack off and reject the work;

When you don't get enough respect and recognition, fair salary and promotion, and social comparison, your arrogant head will gradually lower and your eyes will become dim.

So people began to refuse to work, but naked resignation was not a rational choice immediately, so you, sitting on the workstation, your brain refused to refuse, your body moved in inertia, and people were very tired.

Of course, after we talk about the organization, we still have to go back to the individual. Such people have a low sense of self-efficacy and are always not confident enough and optimistic enough. Such people are also more prone to job burnout. So don't kill division with a stick. People who are really strong inside (believe in themselves) will not be easily knocked down by job burnout.

What is the relationship between job burnout and population age?

Psychologists find from the statistical results that job burnout is concentrated in young people with certain work experience, and the proportion of older people, such as those over 40, will decrease. Why is this?

Fortune teller: You will be poor until you are thirty.

Me: according to you, I will ... after I am thirty?

Fortune teller: Yes, I'll get used to it after I'm 30.

The joke above can probably explain the relationship between job burnout and age. I don't know how to worry when I first enter the workplace. I began to feel tired when I was injured. I get used to it when I am tired for a long time, and I don't feel much uncomfortable when my psychological expectations are reduced.

As a job burnout, do you really want to be tired all the time? Still trying to get out of the haze of burnout?

Third, get out of job burnout.

Don't be afraid if you find yourself tired of work and can't get out for a long time. Like all chronic negative emotions, getting rid of burnout is not achieved overnight.

The CCTV building was not built in a day, but it was burned overnight [covering your face] ~

Just now, we said that job burnout is a social problem, and teacher Mi Meng also said that the workplace does not believe in tears! Your boss doesn't know what burnout is, is it burnout? As long as he doesn't die, he has to work!

Therefore, although the problem of burnout is largely the responsibility of the organization, the responsibility for solving burnout still falls on your shoulders.

At present, there are some psychological intervention techniques, such as Pines and Aronson's ideas and methods of individual intervention through relaxation training, which can improve the individual's coping ability in the workplace through cognitive stress management, time management, social training, stress management and attitude change. It can reduce emotional exhaustion at the individual level and has been proved to be effective. However, the improvement is not obvious for slack work and reduced self-efficacy. This is mainly because the former can easily realize the shift of attention and reduce emotional exhaustion through cognitive technology intervention. However, the slackness of work and the decrease of self-efficacy require the deep cooperation of participants.

Since everyone has seen Xiaohong tractor's answer, I won't let you spend money to find a psychological counselor and learn from me to help you overcome job burnout.

1, change the working environment and find a suitable location.

Treat burnout, first treat helplessness and regain control. Job burnout here shows the organizational atmosphere, leadership style, industry characteristics, organizational scale and so on. This may not be the right place for you. You can also analyze which aspects have a greater negative impact on you. Then transfer departments within the company to change jobs, or change to a new company that is more active in this regard. Maybe a new post, a new working atmosphere, a new working environment and a new boss can stimulate your work enthusiasm, give play to your accumulated knowledge and experience, and let you make some achievements here, get recognition and promotion, and reach the peak of your life.

2. Cultivate self-efficacy and improve control.

If you are unhappy at work, it doesn't matter if you can't change it temporarily. Ang Lee didn't make his first film until he was in his thirties. He has always been a housewife. What's your hurry?

First, cultivate your own specialties, such as practicing photography, learning to swim, playing golf, learning wine, practicing musical instruments, learning painting and calligraphy, and even learning English or psychology, and taking exams for certificates. Every meaningful research can be encouraged. In the process of learning, I will promote my positive interpersonal relationship with other teachers or strangers, and I will improve my sense of self-efficacy in a certain aspect after learning. Self-efficacy can be transferred, especially in related fields. When you draw well, you will be more positive about yourself, and you will be more confident when facing other problems, because you are a better person than others (in some ways)!

Moreover, what you have learned may have a chance to shine at work and may be recognized by your boss after work, which is also a curve to save the country.

3. Differentiate orientation and cultivate professional self-efficacy.

Most work pays more attention to the experience and execution in the work, but ignores the importance of knowledge.

In fact, this is precisely because the layman leads the expert, or the major has not learned well. Only illiterate people will say "reading is useless"

No matter what industry, when you continue to study after work, you will have a higher possibility of achievement than those scalpers who are immersed in documents.

When most colleagues are pursuing how to improve their execution, it will be great for your career development if you can choose a differentiated orientation, pursue both execution and knowledge improvement, improve the systematicness of your theory in work application and reflect your professionalism in analyzing problems! Such a talented subordinate, the boss is afraid of accidentally pinching you in his hand!

For a while, I was tired of my job, too. Whenever I feel helpless and depressed, I read professional books on human resources and psychology (such as the series "Fundamentals of Organizational Science" translated by Shangcai by Sage Publishing Company). Because I also like learning new knowledge, the learning process is not painful. After reading it, I feel that I have a lot of new knowledge in my mind, or my understanding of the original knowledge has been sublimated, and my knowledge level has been improved by several percentage points. I immediately thought Drucker was possessed.

In this way, after a period of burnout, I actually became an expert [covering my face], and some things I wrote were actually considered awesome by my colleagues and leaders, and then I was successfully labeled as an expert. I don't know if you believe this, but it's true, even though I don't feel like an expert now.

Therefore, when you can continue to learn in adversity, you must affirm your every little gain and make great strides. I believe that after reading a professional book (of course, I also pay attention to the selection of books and suggest the Chinese translation of foreign language monographs), I believe that you may become a unique star among your colleagues. At that time, you will find that suddenly it seems that you are no longer tired. ...

4. Is it helpful to change jobs or have a holiday?

As I said just now, a good job-hopping can help relieve job burnout.

However, vacation is not only ineffective, but also counterproductive.

Because after the holiday, work is still a painful thing for you. Vacation itself can't improve your sense of control over your work, nor can it reduce your sense of helplessness at work. Leaving the workplace temporarily only isolates the source of pain. When you return to your post, you will reduce your endurance for a period of time, which will make you feel more painful.

And let me tell you something about your holiday mentality! If the holiday has 10 days, it should be the happiest to be full of expectations a few days before the holiday begins. Wait until the holiday begins, because the actual holiday trip may not be as beautiful as expected, but it will be slightly lower than the good expectation before the holiday, but it will also be very happy and close to the dating peak. After all, the body is relaxed. But when you are halfway through your holiday, such as the sixth or seventh day, you won't be so happy, because you will count down, and you will go back to the uncomfortable company in four or three days ... This is simply unacceptable, and there will be subtle worries during the intermission.

It's like many people are tired of work and don't like it. They always want to stay at home or have private entertainment all the time. When they get home, they play games and watch TV plays. They also watch TV dramas and play games on their mobile phones on the subway. Such a person, when you open the door of the company and sit at the workstation, will put down the mobile phone that has just played the TV series, which will be very painful and painful, and the work efficiency will be very low.

In fact, if you want to be happy at work, you should pay attention to the work itself and read professional books on the way to work, so when I got to the office, I thought that I had made a little progress than others. I believe I will be better than others in a few days. How can so many people hide it from others? Hihia ~ So, reading professional books on the subway can make you feel happier at work than entertaining books.