It is the vitality that works magic in our daily life. This thankfulness. The brightness and such a strong force of thanks transforms the lack to the abundance, so helping one to experience the wave of optimism. These waves affect the surroundings and cause reaction. This holds true of everything, including our house. It makes me happy you came see me! Author of the teaching project and book "Home as a Small State, the ambassador of the family values, and the public figure Diana Khodakovskaya is And I really think that the power of gratitude can do some actual miracles! In psychology, religion, literature, and indeed many spheres of life, gratitude has been seen as a very strong power able not only to change personal attitude towards certain occurrences but also improve communication. And not only about others but also about us. The thankfulness mood cleans and bestows the hitherto unheard-of strength, acting as a sort of strong, targeted flow of good energy. One wave per second ...
Burnout syndrome is the severe condition of being that requires professional help; it is not the common tiredness. Appearing in the International Classification of Diseases, burnout has been added to the list of official diseases by the World Health Organisation. Clinical psychologist Ekaterina Sarkisova, Director of Human Resources of the Socium Holding, shares tips on how to beat burnout naturally and stay healthy and creative under high pressure. Burnout causes physical fatigue, headaches, sleep and eating issues, anxiety, irritability, and slower reactions.
Most of them attribute their symptoms on inadequate sleep, and burnout is mistaken by most as normal exhaustion. Still, the tiredness disappears with some change of environment, vacation, weekends, or a get-together with friends. You should consider it if you feel fatigued even after enough rest. When burnout strikes you or a colleague, it is easy to observe: an employee is more often distracted, late, misses project deadlines, and argues over nothing vital. The technique Study of Emotional Burnout created by V. V. Boyko allows one to independently estimate the degree of emotional burnout.
DIGITAL DETOX
Ekaterina Igorevna Sarishova: One of the factors allowing someone to remain active is self-care. Our physical and emotional condition serves as the basis for all: success, relationships, output. We shall return to the case when a person needs the help of professional workers as you were unable to control burnout alone. These are some pointers in the meanwhile to help prevent emotional exhaustion and cope with it early on. The most important thing is meeting fundamental human wants; without which nothing would work out.
These are primary and most important physiological needs our bodies have. Are you familiar with Maslow's pyramid? Only in case the physiological demands and the need of safety are met would we be able to talk on social needs, esteem, and self-actualization. Though it sounds little, changing the foundations will not be a waste of time. First of all, then, concerning physiology. First and most importantly is a full and healthy sleep; the count of hours spent in the bed is not important. The sleep should be of good quality: on the cosy mattress and pillow in darkness and silence.
PSYCHOLOGICAL RELAXATION
The activities of the brain and the whole general condition of the body depend on sleep directly. The need to get at least seven or eight hours of sleep every day is not only a recommendation but also a need since it is exactly during this period the brain organizes and filters the data, discards the extra. Melatonin, which controls our biological clock, and somatotropin, which regulates tissue healing, muscle building, and cell renewal, are among hormones secreted during sleep. When one is sleep deprived, hormonal equilibrium suffers.
The stress hormone cortisol is rising, which causes irritation and tiredness; the hunger hormone ghrelin is also rising. Leptin, the hormone that keeps you full, is generated in lower levels; so, inadequate sleep frequently results in eating problems and the need for food high in calories loss of sleep will surely cause certain problems one day: poor health condition, bad mood, loss of concentration, and low productivity. Correct nutrition is the second crucial element. Thus, one must acquire sufficient construction material of our cells—protein, coupled with fiber—so that the body might function as it should.
SUPPORT FROM LOVED ONES
Meat, fish, chicken, seafood, cottage cheese and other dairy products are the finest sources of protein; the ideal intake is 1.5 grams per kilogram of body weight. Given a diet based on spaghetti with a cutlet and pastries with tea, so typical among office workers, one can assume a protein shortage. Special drinks with plant or whey protein, sold in health or sport nutrition stores, can help offset a lack of protein. Fiber supports good gut and general health. In case of women, at least 600 grams of vegetables and fruits daily; for men, 800 grams.
This provides the foundation of a good diet, not merely a suggestion. Make sure you expose yourself to the fresh air; at least on weekends, wander around the park. Your health benefits from it and it lets you reboot. Work in balance with rest; schedule vacations. At least 28 days are what I also support employees using all the vacation days mandated by labor law. Many people are skipping vacations since they cannot travel anywhere. You don't have to travel far, though; Moscow has plenty of interesting leisure activities; you could stroll, do outstanding chores, or simply relax by reading a book or watching a series.
Conclusion
Naturally, it is fantastic when there is a chance to change the backdrop: that is, leave town, or visit friends, to stroll in the forest. The point is that our brain works really hard and creates new cellular connections when visiting new places. A foreign environment forces the brain to be more actively involved in information processing, therefore improving memory, cognitive ability, and mental flexibility. For office workers who spend most of a day at the computer, physical exercise is very important. Do sports, any kind of sports; dancing, yoga, fitness, swimming. Not a waste even a ten to fifteen minute daily walk.
And start with small actions even if you live rather far from sports. Try not to use the elevator; start to descend the stairs at least, then ideally also climb them. Park your car further from the office or get off a stop early and walk when the weather permits it. Put a pedometer on your phone and track your results; ten thousand steps a day is already a reasonable output of activity. See whether you can fit in a quick warm-up during business hours. If you are already healthy, these small daily activities will offer a very good beginning toward preserving a fit body.
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