What do you do if you're experiencing burnout and need to address it using Emotional Intelligence?

The challenge for me during my working years is to always maintain energy in each of my projects The tool I use to try to achieve this most of the time is self-awareness; I also often seek help to confirm what I observe This activity has helped me avoid unnecessary fatigue and take necessary measures promptly if it arises

When stress begins to accumulate from negative or challenging events in life that just keep coming, you can find yourself in a state of feeling emotionally worn out and drained. This is called emotional exhaustion. For most people, emotional exhaustion tends to slowly build up over time. Here are a few emotional signs and symptoms of bu 1. Feeling helpless or trapped 2. Sense of self-doubt and failure 3. Feeling isolated and detached 4. Feeling pessimistic about things 5. Loss of interest and motivation 6. Low energy levels. Awareness allows people to identify early signs of stress, helping to take proactive steps to address it before it escalates.

Considero que lo primero es practicar la autoconciencia para poder reconocer y aceptar las propias emociones. Permitirnos sentir y reconocer que estamos experimentando agotamiento, es reconocer que somos humanos y también vulnerables y que es normal que la vida a veces nos desborde. Deberíamos observar cómo ese agotamiento nos afecta física y emocionalmente, sin juzgarnos por ello.

Addressing burnout with Emotional Intelligence requires a holistic approach, incorporating self-awareness, self-regulation, social skills, and self-compassion to promote well-being and prevent further exhaustion.

Write down the following - the tasks/activities that you spend the most time on; what you like/don't like about each; and whether you feel empowered to change any element you've captured. Also, note how long you've been engaged in that task or activity. You should begin to see some patterns emerge that will begin to point you to the root of your burnout. Are there activities that take a lot of time but aren't aligned with your values or core skills? Do you regularly feel a lack of control over some portion of these activities? This is a helpful first step in identifying the root cause of your burnout.

Setting healthy boundaries is necessary for your health and the health of your relationships. Living within these boundaries you create is crucial to lowering stress and increasing satisfaction in life, particularly with the responsibilities and tasks in your personal life and work. Setting healthy boundaries helps us prioritize our own needs and communicate them to others. This reduces the anxiety associated with overcommitment and the stress that comes with feeling unsupported. Some ways to create healthy boundaries include: learning to say no, taking time off, offering clear communication, silencing notifications, and creating built-in breaks. Having healthy boundaries protects your well-being, building trust and respect.

Es primordial aprender a establecer límites. Cuando aprendemos a decir "no" cuando sea necesario, estamos respetándonos y cuidándonos, aunque a veces esto conlleve que a otras personas no les guste. Escucharás decir cosas como "estás cambiando", "como has cambiado"..etc solo por priorizarnos en las ocasiones necesarias. Aprender a decir NO, te ayudará a evitar el exceso de trabajo y a proteger tu bienestar emocional.

Self-care includes self-inquiry. We can prevent burnout by regularly checking in with our physical, mental, and emotional space. Consider asking yourself the following questions on a weekly basis as your schedule permits: 1) Where am I feeling tension in my body? Where do I feel relaxed? 2) What can I do right now to release tension? (e.g. relax shoulders, spinal rotation, extension, flexion, lateral flexion) 3) What thoughts arrive that are helpful to me in this moment? What thoughts are unhelpful? 4) What can I do right now to release unhelpful thoughts? (e.g. go for a walk, guided meditation, therapy or talk with a trusted friend) 5) What emotions am I feeling right now? Breathe. Cry. Laugh. Take care of your whole self. ????♀?????

Sí no te sientes lo suficientemente seguro/a de poner límites, práctica antes. Haz una lista de todas aquellas personas a las que te gustaría poner límites o decir que NO, en algún momento. Después evalúa lo que ganarías si lo haces. Es importante ver que pasa si digo que NO, y evaluar así también tus miedos. Finalmente analiza bien a situación con ellos en la que te cuesta poner límites y práctica como hacerlo asertivamente para que la próxima vez tengas claro que responder.