Read the article "From Burnout to Breakthrough"

Do you feel tired at work, especially every day? When I get up, I feel sad at the thought of work, and I am exhausted when I get off work. However, there seems to be some inevitable depression in a busy day. There is more and more work in hand, but the professional ability seems to be not as good as before. Life outside work is even less enthusiastic and humorous.

Not only you, but also this kind of job burnout is spreading in the whole society. No one wants to deliberately enter a state of burnout, but it is inevitable. People's body and mind are trapped in their work, and their thoughts are confused, and they don't know how to resolve them.

The author of this book suggests that to solve this problem, we must be resilient, learn to get rid of energy-consuming thoughts and behaviors, and overcome the problem of energy depletion by managing energy. If we can consciously control our energy and allocate it to the most important things in life, we will make a breakthrough in burnout. This book provides concrete and in-depth energy analysis methods, including four key dimensions, namely, head, heart, hands and sense of humor, in order to break through the burnout period. By reading this book, we can understand why we are exhausted, check our thinking and habits that prevent us from relaxing and replenishing energy, and learn how to regain our vitality and rekindle our enthusiasm for life.

-About the author-

Ai Lin mai dou

Well-known tutor, award-winning author, internationally recognized keynote speaker and executive coach.

For more than 30 years, she has helped organizations and individuals change their business and lives through important dialogues and valuable relationships. She provides consulting services for large organizations in the United States and internationally, and has accumulated a lot of business knowledge and rich life experience in practice. Her course is rich in content, interactive, inspiring and interesting, and full of laughter from beginning to end. She ranked first among the "30 Global Communication Experts" selected by Global Masters International.

-The golden sentences in this book-

1. Job burnout has become a global epidemic.

2. Excessive energy consumption caused by interpersonal relationships will kick off burnout.

3. Action is the antidote to anxiety. You must stop, look carefully, listen attentively, and then act.

We can't stop time, but we can make our own plans.

5. Play is the catalyst of creativity. Creativity frees us from boredom and boredom.

6. Today has arrived, and all we can have is today.

-audio manuscript-

Read the new book first. Hello, welcome to the new book Listen quickly. The new book "From Burnout to Breakthrough" that I introduced you to today is interpreted by Li Sidan, editor-in-chief of Chen Guang's cultural planning.

65438+1October 1 1, CCTV news released such a Weibo: Do you know? If you feel "hollowed out" by your work every day, it may be that you are not motivated, or that you have "job burnout".

What is "job burnout"? How to see if you have "job burnout"? Don't worry, this book from Burnout to Breakthrough can answer you one by one.

Next, I will explain this book to you from four aspects: what is job burnout, what ignites the flame of job burnout, the key to breaking through job burnout and the core of resilience.

Part one: What is "job burnout"?

In the book, the author Irene McDull defines readers as: "Job burnout refers to the burnout experienced in three aspects: body, emotion and motivation due to long-term pressure and frustration."

Job burnout has three characteristics:

A feeling of burnout or mental exhaustion;

Want to escape, work with negative emotions;

Decline in professional ability.

From 2065438 to May 2009, the World Health Organization (WHO) included "job burnout" in its latest edition of the International Statistical Classification of Diseases and Related Health Problems, which means that job burnout has endangered human physical and mental health and attracted worldwide attention.

"Job burnout" has become a "common problem of the times" hanging over all mankind, and most people will face this problem after entering the workplace.

In the United States, studies have found that the number of deaths caused by work stress is as high as 6.5438+200,000 cases every year.

Throughout North America, the loss caused by job burnout is about 654.38+02 billion to 300 billion dollars.

In China, according to the annual report on the trend of workplace mobility in China 202 1, 89.3% people are in anxiety.

Even in Africa, work stress, severe depression, job burnout and anxiety will cause losses of about 40.6 billion South African rand every year, equivalent to 2.2% of the gross domestic product (GDP) of African countries.

Job burnout is so common because, like marriage and love, it is difficult to maintain high enthusiasm forever. Professor Yan Xu of Beijing Normal University has also done corresponding research on job burnout. Professor Xu believes that a person's state at work has four stages, namely, honeymoon period, adaptation period, frustration period and indifference period.

"Job burnout" is most likely to appear in the period of frustration and indifference. The normal working state is to keep a small range of dynamic fluctuations in balance, rather than falling all the way. When you are most capable and enthusiastic, you lose the motivation and enthusiasm for work and are surrounded by endless burnout. What's more, this kind of fatigue will spread to life, causing widespread anxiety and pain, and even causing physical and psychological diseases, which is harmful to health.

Part II: What ignited the flame of burnout?

If we regard life as a wooden box, it contains our work, family, feelings and so on. Job burnout is like a spark that suddenly falls into a box. Anxiety, stress and unhappiness quickly spread from work to life, which led to the burning of the whole box.

With the advent of the information age, our life has undergone earth-shaking changes, and the convenient Internet makes it impossible for us to organize the boxes of life. Family, work, emotions ... are unified and still in the box. They are randomly woven together. The pressure of work naturally transits to life, and the pain of life will inevitably affect work.

We shuttle through these things day after day, and gradually become a gyro carrying burnout, anxiety and pain. When fishing, I am at a loss about the future; 996, temporarily no help; While worrying about children's homework, we should also devote ourselves to dealing with all kinds of trivial matters in the company group.

How to change the state of "job burnout"? First of all, you can ask yourself, why on earth do you become tired? Find out the main factors of occupational fatigue.

The author Irene McDull believes that there are five main factors that ignite the flame of burnout.

One is personal experience and various "voices"-the pressure of being expected.

Irene McDull believes that there will always be voices in our minds telling us how to define ourselves and what kind of people we will become. These voices can inspire people to forge ahead, and they can also imprison our behavior.

Chloe carmichael, a doctor of clinical psychology at Long Island University, once mentioned in her book "Never mind, I'm just a little nervous" that the higher a person's requirements for achievement, the more likely he is to fail to achieve complex goals.

This is because these people with high demand for achievement have a lot of spiritual energy, which is a powerful driving force for success and accumulates together to form "nerve energy". "Nervous energy" helps them achieve amazing goals in their personal or professional lives, and at the same time brings them the pressure of "outstanding". Once some events can't be "outstanding", they will fall into burnout and anxiety.

The second factor that makes people feel tired is the technology tyrant-the deprivation of attention by the Internet.

There is a video on the Wall Street Journal website called "How Smartphones Destroy the Brain's Concentration Ability". In the video, some researchers think that multitasking will reduce people's efficiency by 40%. This also means that such people need to pay longer time and greater efforts to regain their concentration.

We can do multiple tasks at the same time, which makes us feel efficient, which is a fallacy. However, this is not the case, and the works together will only make us fall into the burnout of not grasping the key points.

The third factor is the broken connection-breaking away from social connection.

A statistic published in Scientific American magazine is shocking. The latest research shows that 47% of Americans often feel lonely, ignored by people around them and lack close contact with others. And this situation exists in all ages, from teenagers to the elderly.

When we feel great pressure, communicating with others is one of the simplest ways to relieve it. However, with the advent of the fast-paced era, we spend more and more time relying on scientific and technological equipment, and less and less time maintaining emotional contact. Finally, this way of relieving stress was gradually cut off.

The fourth factor is lack of meaning and purpose-the loss of meaning.

"Being away from meaningful values or meaningful jobs is the main cause of anxiety and depression." This is the view put forward by Steven kotler in his book Crossing the Impossible.

Without meaningful values, our life will lack curiosity, passion and sense of mission; Getting out of meaningful work means being forced to do something boring or standing still.

Happiness doesn't mean having wealth, but trying to find something worth fighting for all your life-a meaningful career. If our work is routine, monotonous and meaningless to us personally, then job burnout will come to you sooner or later.

The fifth factor that makes people tired is the caregiver crisis-an irreversible aging trend.

With the aging of the population, most young people will inevitably face the situation of "the elderly are old and the young are young", and the identity of caregivers will inevitably make us very hard. In order to reduce this pressure, we need to solve the first four sources of burnout.

Understanding the factors of burnout is only the first step. If you want to embark on the journey from burnout to breakthrough, you must first stop, carefully examine all aspects of life, and learn to get rid of energy-consuming thoughts and behaviors.

Part III: Find the key to break through burnout.

If you want to get rid of energy-consuming thoughts and behaviors, you must be resilient and learn to overcome the problem of energy exhaustion by managing energy. Resilience is to manage your energy well, so that you can have solid endurance in spirit, emotion, body and spirit, so that you can stand up and move on.

The relationship between our thinking, feeling and behavior can create energy for us or exhaust our energy. And the reason why we feel tired is precisely because we consume these energies. If we can consciously control our energy and allocate it to the most important things in life, we will make a breakthrough in burnout. Just like the power grid, when the line is ready, electric energy will flow in the power grid. Toughness is the thread that transports energy for us. Therefore, cultivating resilience is an important step on the road to breakthrough. It helps us to improve our energy, help us to establish various relationships, constantly provide energy for ourselves, and let us deal with the most important things in a specific period of life.

Fortunately, human adaptability is not innate and unchangeable, it can be acquired through training. At the genetic level, people with strong toughness can release electrical signals to the prefrontal cortex more quickly. The prefrontal cortex is the part of the brain responsible for performing functions. It is the commander of other parts of the brain, responsible for regulating complex cognitive behavior, social behavior and decision-making. The faster neurons in this area of a person's brain are activated, the faster he will respond to events.

The human neurobiological system has strong adaptability, and the brain has neuroplasticity. This means that human beings can become more resilient through training.

Many years' research on elasticity by Dr. Stephen Sosveck and Dr. Dennis Qiu Chen shows that human beings can become more flexible through training. Our neurobiological system has strong adaptability and the brain has neuroplasticity, so we can reconnect the neurons in the prefrontal cortex through constant practice, patience and perseverance.

Constant practice, patience, perseverance ... these are just the characteristics of people with growing thinking. Carol Dweck, a psychologist at Stanford University, has confirmed that cultivating a growth-oriented thinking mode instead of a fixed thinking mode can not only cultivate the love of learning, but also cultivate the resilience in the face of challenges or setbacks.

People with growth thinking will expand their upper limit and like to seek challenges. With the passage of time, we can create new thinking and action patterns and create new neural pathways, thus improving the quality of life. This process is the process of cultivating toughness.

The story of American actor christopher reeve is the best example of this view. Christopher reeve was completely paralyzed from the neck down because he fell off his horse while riding. But Reeve has always been a person with growth thinking, and he doesn't want to lie in bed in a daze. He started a difficult rehabilitation exercise program, although the doctor had little hope for his recovery.

But five years later, although Reeve failed to completely change his condition, his brain scan changed a lot. The report shows that his brain is sending signals to some parts of his body, and his hands, arms, legs and trunk are beginning to regain their mobility.

He expanded his ability, and at the same time, his practice created hope for other patients with spinal cord injury.

Dealing with the stress in life is not achieved overnight. Just like gardening, you need to cultivate, you must loosen the soil, sow seeds, water and fertilize, and remove obstacles that hinder the development of new behaviors like weeding.

The fourth part: the core of resilience: in all things in life, allocate energy reasonably according to priority.

As we shared before, the relationship between our thinking, feeling and behavior can create energy for us or exhaust our energy. And the reason why we feel tired is precisely because we consume these energies.

The key from burnout to breakthrough is to allocate energy reasonably according to priorities in all things in life. To allocate energy reasonably, the first step is to find out where your energy is.

In the book Burnout and Breakthrough, the author introduces a very simple energy detection method.

If you don't know where your most precious thing-that is, your energy-has gone, then you can do a CAT scan first. CAT is the first letter of three English words:

Check: Check what is taking up your time.

Evaluation: Evaluate why and how these things occupy your time, and whether they are valuable.

Take: Take action (remedy, avoid, modify or accept).

Let's see how to do it: first, you need to take out a notebook and draw three columns. Write "time", "things" and "people" in the first row of each column in turn, and then draw 7 parts in each column, corresponding to 1 7 days a week. 1 week, from the moment I get up to sleep, I record everything in the form. During the day, simply write down what you are doing, how long it will take and who is involved.

As long as you persist in this exercise for three days, you will find out which behavior patterns are consuming your energy, who is sucking your energy in your life, and what you allow or even contribute to. Sometimes you are an accomplice to wasting energy.

According to this energy monitoring method, you will find that getting rid of burnout is actually getting rid of people, things and things that consume your energy: your body, your work, your interpersonal relationship, your soul and your material.

I want to elaborate on these factors that consume my energy.

Let's talk about how to perceive your body first.

Your body is usually smarter than your brain. If you listen attentively, it will tell you that you are at the end of your energy and need to reconsider how you should act.

If you ask 202 1 what is the hottest social hot word? Then I think "involution" will definitely win a place. From the beginning of the year to the end of the year, young people began to lie flat and resist, and enterprises led by ByteDance also began to reduce overtime and cancel large and small weeks.

Nothing can help us get rid of burnout faster than paying attention to our health first. Fatigue can make us make mistakes, prevent us from finishing our work at once, and prevent us from focusing on important things. If you are already tired, then paying attention to your health is definitely the best way to regain your enthusiasm for life.

Besides, we need to learn to re-examine our work.

Almost everyone of us is working-whether to make money or to be a volunteer. If your fatigue comes more from work, you might as well follow me to answer these questions:

The first question: In your "work" or "occupation", when you think of "causing huge energy consumption" or "rejuvenating you", what is your first thought?

The second question: What is your current work project?

The third question: What is the main content on your "to-do" list? Is it a school? Are you preparing for textual research? Do you pay the bill? Is it to promote your service? Is it a business trip? Or something else? What period are you going through now?

Please write down your answers, and pay attention to whether your answers make you feel depressed. This shows that you gradually have the corresponding consciousness, and you are moving towards the moment of getting rid of it and understanding it.

If you want to get rid of burnout, you should not only be aware of your body and examine your work, but also pay attention to your interpersonal relationship.

Excessive energy consumption caused by interpersonal relationships will kick off burnout. Some people around us are like ballast stones, which make us emotionally stable, while others will drive us crazy and exhaust our energy. In the face of bad interpersonal relationships, you need to sort out these problems:

If your life journey is a voyage, who is sitting on the boat with you now?

What faces do you see? Whose voice did you hear?

More importantly, who do you want to ride in your sailboat?

Who needs your attention most?

Who brings happiness to your life?

Who do you need to throw out of your boat?

We can judge our present situation and period through the above questions, so as to have a chance to find a breakthrough and escape from burnout.

In addition to thinking about what we can touch and see at this moment, you also need:

Look at your soul and matter.

Everyone has their own desires on the spiritual level, and these desires are always hidden under our quiet ocean of life, ready to go. It drives us to satisfy our self-awareness, social awareness and the desire to connect with the wider outside world.

When we truly connect the soul with the world matter, when we can realize that we are only a part of the whole world, energy will naturally flow into our bodies.

Our relationship with all parties will affect our energy. In addition to paying attention to body, work, interpersonal relationship, soul and matter, we can also learn some ways to correctly guide and distribute energy from the four dimensions of "head, heart, hands and sense of humor", so that our attention can return to the most important things at present and regain a vibrant life.

The first is the head, which is the brain. Our brains are good at adapting, adapting to the present instead of being old-fashioned, and avoiding negative self-dialogue.

Secondly, hands: hands can help you set boundaries, break bad habits and manage time.

The third is the heart: the heart has memory and strength, and you can turn it into self-emotional management to regain control of important things.

Finally, sense of humor: You need to learn to describe things in different ways and create positive energy with humor.

Of course, there are many methods in the book, so I won't introduce them here because time is limited.

Well, that's the end of the book "From Burnout to Breakthrough". This book tells us that in the face of burnout, we have no way out, and everyone can learn some ways to escape burnout and achieve a breakthrough. If you want to know more, you can read this book.