During the war, a significant number of Ukrainians face the phenomenon of emotional burnout. This condition has a significant impact on mental and physical health and greatly impairs the quality of life. It is very important to recognize it in time, because emotional burnout during war can develop into depression or another, more serious diagnosis.
What is emotional burnout?
Psychologists refer to emotional burnout as a state of emotional devastation and emotional exhaustion, accompanied by loss of motivation, constant fatigue, and a number of other negative symptoms. It occurs as a kind of defense reaction and is often associated with high levels of stress. For this reason, emotional burnout is very common among those who work with a large number of people and have to communicate a lot.
When the country is at war, people are in a state of permanent stress. They worry about their lives and the lives of their loved ones, constantly read disturbing news, and worry about their future. All this overloads the psyche and nervous system and causes emotional fatigue, which is often also called emotional burnout.
Symptoms of emotional burnout in wartime
During the war, almost every second person experiences the symptoms of emotional burnout. As a rule, this condition is accompanied by certain characteristic signs.
- news, especially those related to the war, starts to irritate, sometimes you want to completely limit such content;
- fatigue from volunteering, especially if a person used to devote a lot of personal time to it;
- a decrease in intellectual productivity;
- apathy and lack of energy;
- constant irritability;
- health problems, such as blurred vision, headaches, back pain, etc;
- pessimistic mood;
- a feeling of emotional devastation.
These symptoms can occur both individually and in combination. It all depends on the characteristics of the human nervous system, its vulnerability and a number of other factors.
Stages of emotional burnout
Emotional burnout during war develops gradually. Therefore, sometimes in this state, a person can maintain a fairly normal standard of living, and sometimes they need help urgently. To find out which stage you are at, it is worth learning how emotional burnout develops.
- The stage of emotional elation. As a rule, we all experienced it at the beginning of the war. At this stage, people actively help and volunteer because they expect it to be temporary.
- Fatigue caused by chronic stress. Not everyone can withstand being at the stage of recovery for a long time. So it is not surprising that people feel more and more tired, often irritated and snap at others.
- Mental and physical exhaustion. This stage is already quite difficult, because the stress that is constantly accumulating can cause depression. Many people also experience psychosomatic symptoms: pain in various parts of the body, hysteria, etc.
- Total exhaustion. At this stage, it is almost impossible to ignore the problem, as all aspects of a person’s life and health are affected. Occupational deformation, development of various diseases, alcoholism or drug abuse – this condition requires urgent consultation with a psychiatrist and psychologist.
Who is at risk?
Anyone can develop emotional burnout during a war. However, volunteers, doctors, psychologists, rescuers, and journalists should be especially attentive to themselves. In addition, vulnerable people are at risk, as well as those with highly developed empathy. Exhaustion also threatens those who do not observe information hygiene.
How to save yourself from emotional burnout?
You can prevent emotional fatigue or alleviate the symptoms of this condition with a psychologist. Or, if the case is complicated, a psychiatrist. However, if the situation is still under control, you can help yourself. Here are some tips on how to do this.
- Take a vacation. If you have the opportunity, give yourself a good rest for at least a few days. This will allow you to recuperate and reboot.
- Try to change the environment if it helps you. For example, go on vacation to a nearby sanatorium.
- Pay more attention to your favorite hobby. As a rule, this is a great way to calm your nerves.
- Observe information hygiene and get information only from trusted official sources.
- Be physically active. You don’t have to play sports or go to the gym, but moderate walks in the fresh air will definitely do you good.
- Spend as much time as possible with people you care about. Confidential conversations and hugs are sometimes better than pills.
As long as the war continues, everyone is at risk of emotional burnout. Therefore, it is important to listen to yourself and take care of not only your physical but also your mental health.