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Burnout sindrom – kako da ne sagorite radeći IT poslove

U eri digitalne transformacije, IT profesionalci su pod stalnim pritiskom. Hitni rokovi, razvoj novih tehnologija i njihova sve brža implementacija, beskrajne liste obaveza – čini se kao savršen recept za burnout sindrom.

IT sektor je široko polje sa mnogo mogućnosti – i kao takav, za većinu početnika predstavlja izvor uzbuđenja zbog novih projekata, saradnika i izazova. Međutim, posle nekog vremena može se dogoditi da postanete umorni, da ste stalno pod stresom i da vam postane teško da se fokusirate i sedite za računarom.

U većini slučajeva u pitanju će zaista biti umor ili jednostavno loša nedelja ili projekat koji vam “ne leži”. Ipak, postoje i one situacije kad postaje jasno da nema razrešenja i da se stres samo pojačava. Tada govorimo o burnout sindromu ili IT sagorevanju.

Sumnjate da ste na korak od izgaranja na poslu ili ne znate kako da se oslobodite pritiska i stresa? Pročitajte na koji način možete ponovo zavoleti svoj poziv i prevazići burnout sindrom.

Šta je IT sagorevanje?

Izgaranje prevazilazi loš dan ili osećaj umora ili stresa. Zapravo, prevazilazi i loš odnos koji imate sa šefom ili kolegama. Najjednostavnije se može opisati kao stanje iscrpljenosti – fizičke i emocionalne, kada se pritom osećamo manje vrednim ili kao da gubimo lični identitet.

Premda se burnout sindrom ne tumači kao medicinska dijagnoza, nesumnjivo je u bliskoj vezi sa drugim zdravstvenim stanjima poput depresije. Ovo je uobičajen problem među IT radnicima, naročito među ženama.

Da biste utvrdili da li patite od sagorevanja, najpre treba da nađete odgovore na sledeća pitanja:

  • Da li vam je teško da idete na posao?
  • Da li vam je teško da se fokusirate?
  • Da li imate neobjašnjive glavobolje, stomačne probleme ili druge fizičke bolesti?

Samo jedan potvrdan odgovor može biti nagoveštaj da ste na putu do sagorevanja. Razlozi za nastanak, odnosno razvoj ovog stanja su brojni. Neki ljudi pate od burnout sindroma zbog nedostatka kontrole na poslu. Nekima  je teško jer rade u nefunkcionalnom okruženju ili zbog narušene ravnoteže između posla i privatnog života.

Ako sumnjate da ćete sagoreti na poslu, predupredite probleme tako što ćete potražiti pomoć eksperta i razgovor sa stručnim licem. Zakažete konsultacije sa psihoterapeutom u gradu u kom živite i radite (psihoterapija Beograd, Niš, Novi Sad ili online savetovanje mogu vam biti od pomoći).

Kako da izbegnete burnout sindrom kad radite u IT-ju

IT radnici mogu biti posebno izloženi riziku od sagorevanja, jer je IT industrija sektor pod visokim pritiskom. Dugi radni sati, velika ulaganja, dinamično smenjivanje projekata mogu doprineti stresu, koji posle nekog vremena može da slomi čak i najstrastvenije radnike.

Određeni obrasci ponašanja takođe mogu da učine da “izgubite kompas” u poslu. Zbog toga je važno da budete svesni i da, kad god je to moguće, izbegavate ona ponašanja i postupke koji pojačaju vaše nezadovoljstvo na radnom mestu.

Nezdrave navike

Sasvim očekivano i očigledno – nezdrav stil života ima značajan uticaj i jedan je od vodećih faktora do burnout sindroma. Neophodno je da legnete u krevet na vreme, dovoljno spavate i redovno i raznovrsno se hranite.

Loš san, loše navike u ishrani i sedentarni način života samo povećavaju stres, što pogoršava sagorevanje. Ako se borite sa svojim lošim raspoloženjem ili izgledom, pokušajte da napravite neke pozitivne fizičke promene ili promene u ponašanju. Treniranje, više šetnje i jednostavno jedan zdrav obrok dnevno za početak mogu učiniti čuda za vaše zdravlje!

Neiskorišćeni dani godišnjeg odmora

Čak i ako volite svoj posao, ne bi trebalo da radite 24/7. Kada ste pogođeni sindromom sagorevanja ovo dvostruko važi. Ne smete dopustiti da vaši slobodni dani i dani odmora propadnu ili prođu u beskorisnom izležavanju.

Napravite pauzu da napunite baterije – svakodnevno. Negujte odnose sa prijateljima, uživajte u nekom hobiju i vratite se poslu svežeg uma.

Narušena ravnoteža između privatnog i poslovnog života

Burnout sindrom najčešće pogađa radoholike, one strastvene radnike koji čitav svoj identitet podrede poslu i radu. Kada ostavite svoj privatni život po strani, ne održavate kontakt sa prijateljima, ne družite se – tražićete samoispunjenje i zadovoljstvo isključivo u poslu. Što više radite, bez odmora i opuštanja, bliži ste tome da sagorite.

burnout-balans-olovka
Pexels.com

S druge strane, aktivno negovanje odnosa sa prijateljima, porodicom i partnerom može vam pomoći da pronađete zadovoljstvo van kancelarije. U balansu između poslovnog i privatnog života možda ponovo pronađete entuzijazam za svoj posao.

Borba protiv izgaranja

Ako ste sagoreli, morate preduzeti pametne poteze da to popravite. Nekad će to biti mali koraci kao što je odlazak na prekopotreban godišnji odmor. Ako vas je burnout sindrom “gurnuo” u depresivna raspoloženja, konsultujte se sa stručnjakom za mentalno zdravlje.

Saveti psihoterapeuta ili psihologa mogu mnogo da vam pomognu čak i ako ne patite od depresije. Neke metode kao što je, primera radi, geštalt psihoterapija imaju za cilj da dovedu organizam u stanje harmonije i doprinose osećaju ravnoteže.

U zavisnosti od toga koliko je ozbiljno vaše sagorevanje treba da budu i vaši koraci ka rasterećenju. Krenite od “izvora problema” – posao. Ako imate dobar odnos sa svojim šefom, zakažite iskren razgovor sa njim o tome kako se osećate. Šef može da vam olakša posao ili da prebace vaše zadatke i odgovornosti na druge radnike.

U slučaju da ne naiđete na razumevanje, možda je vreme da potražite novi posao. Nekad će to značiti promenu kompanije, a nekad možda čak promenite i oblast rada. Procenite šta je najbolje za vas i izaberite umesto izgaranja – životni balans.

КатегоријеRazno

183 одговора на „Burnout sindrom – kako da ne sagorite radeći IT poslove“

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  62. دکتر مهشید الله وردی
    روان درمانگر بزرگسال با رویکرد پویشی کوتاه مدت (ISTDP)
    درباره من

    تحصیلات و دوره های تخصصی
    کارشناس روانشناسی بالینی – دانشگاه آزاد اسلامی
    – واحد رودهن – (1375-1371)

    کارشناس ارشد مشاوره خانواده – دانشگاه
    الزهرا – (1382-1380)

    دکترا تخصی روانشناسی – دانشگاه علوم و تحقیقات –
    واحد امارات – (1401-1397)

    فعالیت ها و حوزه های تخصصی
    درمانی
    شماره پروانه نظام روانشناسی ۱۵۰۶
    رواندرمانگر ISTDP – از انجمن بین المللی
    IEDTA

    رواندرمانگر – مرکز روانشناسی بینش نو – زیر
    نظر دکتر نیما قربانی (1399 تا کنون)

    رواندرمانگر – مرکز روانشناسی جسم و ذهن – (1398-1394)

    رواندرمانگر – مرکز روانشناسی بینش زندگی(
    وفور) – (1399-1396)

    رواندرمانگر – مرکز روانشناسی مهرگان پژوه – (1397-1394)

    رواندرمانگر – مرگز روانشناسی دانش –
    (1385 تا کنون)

    مسئول فنی – مرکز روانشناسی دانش – (1385-1389)
    1391: تدریس دوره مهارتهای زندگی به دعوت شهرداری منطقه 16تهران
    1384: مدرس دوره احیای نقش مشاوره ای معلم برای معلمان مقطع راهنمایی منطقه 4 تهران
    1383: روانشناس مرکز روانشناسی دانشکده روانشناسی و علوم تربیتی دانشگاه تهران
    1383:روانشناس مرکز روانشناسی دانشگاه شهید بهشتی
    فعالیت ها آموزشی و پژوهشی
    دوره سوپرویژنی ISTDP – سوپروایزرها: دکتر
    نیما قربانی و جان فردریکسون (از سال 1395 تا کنون)

    دوره ها و کار گاه ها :

    از شیفتگی تا شفقت –مدرس:
    دکتر نیما قربانی
    از تملک تا تعلق – مدرس: دکتر نیما قربانی
    دفاع بدوی یا نگاه بدوی- مدرس: دکتر نیما قربانی
    ناهشیاری چیست – مدرس: دکتر نیما قربانی
    جبر اختیاری یا اختیارجبری – مدرس: دکتر نیما قربانی
    دوره پایه و پیشرفته MINDFULNESS بهشیاری –
    مدرس: دکتر امیرحسین ایمانی
    دوره پایه و پیشرفته MBSR کاهش استرس – مدرس: دکتر امیرحسین
    ایمانی
    کارگاه تعبیر رویا
    کارگاه آموزشی مهارتهای زندگی
    کار گاه آموزشی طرح آموزشی زندگی خانوارFLE
    کارگاه آموزشی مهارتهای پیش از ازدواج PME
    کارگاه آموزشی ازدواج وخانواده
    کارگاه آموزشی فرزند پروری
    کارگاه آموزشی مقدمه ای بر سکسولوژی –
    تشخیص و درمان اختلالات جنسی
    دوره آموزشی هیپنوتیزم – ریلکسیشن – خود
    هیپنوتیزم – دگر هیپنوتیزم – مدرس: دکتر ساعد احمدی

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  104. راهنمای خرید پاور بانک و معرفی بهترین
    پاوربانک ها
    این پاور بانک به گوشی هوشمند شما، one hundred ساعت بیشتر
    باتری می‌دهد و به طور همزمان می‌توانید سه
    دستگاه را شارژ کنید. موفی، یک برند قدرتمند آمریکایی است
    که محصولات این برند در بیش از a hundred and twenty کشور در حال ارائه
    شدن می‌باشد. پاوربانک Anker A1215 با ظرفیتی 13000mAh
    و وزنی حدود 240 گرم، یکی از پاوربانک‌های ایده آل برای استفاده‌ی روزمره است.
    وزن این پاوربانک نسبت به پاوربانک‌های دیگر انکر بسیار پایین می‌باشد.
    این پاوربانک از دو درگاه خروجی با شدت جریان
    خروجی three آمپر ساخته شده است. این پاوربانک از فناوری‌های پاور آی‌کیو و ولتاژ بوست برای افزایش شارژ
    سریع و جلوگیری از کاهش ولتاژ ساخته شده است.

    این شارژر مسافرتی دارای خروجی USB-C و
    USB معمولی و هم‌چنین دارای خروجی AC
    است، بنابراین می‌توانید شارژر لپ‌تاپ
    خود را مستقیما به برق نیز وصل
    کنید. به علاوه یک باتری با ظرفیت میلی آمپر ساعت نیز در داخل آن تعبیه شده است که قادر خواهد بود تلفن
    همراه و یا رایانه لوحی شما
    را قبل از اینکه مجددا شارژ شود چندین بار شارژ کند.
    به علاوه باید بررسی کنید که سرعت شارژ آن چقدر سریع
    است، زیرا اگر برای شارژ دستگاه بزرگی همانند iPad یا لپ‌تاپ به آن اتکا می‌کنید، ممکن
    است در صورت کند بودن خروجی، مدتی منتظر بمانید.
    در ادامه بهترین شارژرهای قابل حمل را
    با توجه به ظرفیت، باریکی و انتخاب درگاه مورد بررسی قرار داده‌ایم تا شما بتوانید
    یکی از آن‌ها را متناسب با نیاز خود خریداری کنید.

    با شدت‌جریان ورودی 2.0 آمپری، می‌توان پاوربانک را با سرعت بیشتری
    شارژ کرد. از بهترین پاور بانک برای آیفون می‌توانید برای شارژ کردن تبلت خود هم استفاده کنید.
    برای نمایش میزان باتری پاوربانک می‌توانید از نمایشگرهای LED که برای این مدل تعبیه شده استفاده کنید.

    درگاه‌های خروجی دوگانه‌ی USB-A به کار رفته در
    این پاور بانک به شما اجازه می‌دهد دو دستگاه خود را
    به طور همزمان شارژ کنید. همچنین، درگاه‌های ورودی دوگانه‌ای که در این محصول وجود دارد نیز به شما
    اجازه می‌دهند این پاوربانک را هم از
    طریق درگاه USB-C و هم از طریق درگاه micro-USB شارژ کنید.

    یک پاوربانک ارزان و جذاب از شرکت شیائومی که با ظرفیت 20 هزار میلی آمپر ساعتی خود میتواند در شرایط
    سخت و دور از برق به شما کمک بسیاری کند.
    این پاور بانک به دلیل داشتن فناوری شارژ سریع PD می تواند تمام گوشی ها را بسته به توانی که دارند شارژ کند.
    این پاوربانک دارای دو پورت خروجی
    USB-A و دو درگاه ورودی شارژ Micro-USB و USB Type-C
    است. این شارژر قابل حمل نیز دارای پورت‌های زیادی می‌باشد که می‌تواند چندین دستگاه
    را به طور همزمان شارژ کند.
    پورت خروجی‌ای که برای شارژر تلفن‌های همراه
    از آن استفاده می‌شود، معمولاً پورت USB
    است. زمانی که شما قصد دارید تا از طریق دستگاه مورد بحث بیش از یک دستگاه
    را شارژ کنید داشتن تعداد پورت بیشتر بسیار تأثیرگذار است.
    امروزه پورت‌های ورودی مختلفی برای شارژ پاوربانک‌ها بر
    روی آن‌ها تعبیه می‌شود. امروزه پورت‌های مختلفی نظیر Micro USB و Type C بر روی پاوربانک‌ها قرار می‌گیرند.

    برخی از پاوربانک‌ها دارای
    یک نشانگر LED هستند که به شما می‌گوید
    که تا چه اندازه‌ای باتری‌های داخلی آنها پر شده است.

    تنها نکته مهمی که در این مورد باید
    در نظر داشته باشید این است که دستگاه مورد نظر
    مثل موبایل و غیره نیز باید از شارژ بی‌سیم یا وایرلس پشتیبانی کند.
    هر چقدر ابعاد یک پاوربانک بزرگ‌تر
    باشد قاعدتا وزن بیشتری نیز خواهد داشت.

    در این شرایط برای حمل آن و استفاده در بیرون
    از خانه و محل کار مشکلی نخواهید داشت.

    استفاده از پاوربانک ها برای نگه داشتن مداوم گوشی در
    شارژ 100 درصدی، به مرور زمان به باتری آسیب می رساند و این باعث می شود گوشی شما
    نتواند شارژ خود را برای مدت طولانی حفظ کند.
    برای جلوگیری از این مشکلات، از استفاده از پاوربانک
    خود برای شارژ بیش از حد گوشی خود اجتناب کنید.

    از نظر شما بهترین برند سازنده پاوربانک کدام
    است؟ آیا تجربه استفاده یکی از موارد بالا را داشته‌اید؟ در
    این‌صورت لطفاً نظرات خود را با ما و دیگر کاربران عزیز زومیت به اشتراک بگذارید.

    برای شارژ کردن تبلت در چند نوبت، به پاور بانکی نیاز دارید که باتری‌هایی با ظرفیت بالا دارد.
    در صورتی که شارژر شما بیش از یک
    درگاه خروجی داشته باشد، می‌توانید همزمان تلفن هوشمند و GoPro خود را شارژ کنید.
    یا حتی یک تلفن هوشمند و تبلت،
    اگر دارای باتری با توان کافی را
    انتخاب کنید. ظرفیت پاور بانک، که
    با میلی آمپر ساعت نشان داده می‌شود، این شاخص
    به این معنی است که چه میزان قدرت
    در باتری‌های پاور بانک مناسب و قابل حمل شما می‌تواند ذخیره شود تا بتوانید با آن وسائل را شارژ کنید.
    امروزه با توجه به پیشرفته شدن گوشی‌های دیجیتال و گسترده شدن سرویس های اینترنتی استفاده از گوشی همراه در طول روز بسیار زیاد است و همین عامل باعث زودتر خالی
    شدن باتری تلفن همراه می شود.
    احتمالا قبل از خرید پاوربانک
    شما با سوالاتی مانند چه پاوربانکی بخریم؟
    یا بهترین برند شارژر همراه کدام است و … مواجه می‌شوید.

    Одговор

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  129. Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter and said „You can hear the ocean if you put this to your ear.“ She placed the shell to her ear and screamed.

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  138. اثرات ضد دردی گاباپنتین و ایبوپروفن بر درد بعد از درمان ریشه
    پژوهشگران هنوز نمی‌دانند آیا مصرف گاباپنتین برای بارداری بی‌ خطر است یا نه.

    بنابراین در صورتی که باردار
    هستید یا ممکن است باردار باشید پیش از مصرف گاباپنتین با پزشک مشورت کنید.
    گاباپنتین ممکن است از طریق شیر
    مادر به کودک منتقل شود. بنابراین
    از پزشک بپرسید آیا فواید تغذیه از شیر مادر بر
    خطرات احتمالی گاباپنتین برای نوزاد شیرخوار ارجحیت دارد یا خیر.

    گاباپنتین از شیر مادر منتقل می شود، اما اثرات آن بر روی نوزادان ناشناخته است.

    بهتر است قبل از شیردهی این موضوع را با پزشک در میان بگذارید.
    داروی گاباپنتین نباید برای درمان تشنج
    در کودکان کمتر از 3 سال مصرف شود.
    هم اکنون برخی از پزشکان از این دارو برای پیشگیری از سردرد میگرنی، درمان نیستاگموس و نیز کاهش دردهای نوروپاتیک (عصبی) استفاده می‌کنند.

    طی یک تحقیق مشخص کرد گاباپنتین تاثیری بر افسردگی ندارد .
    گاباپنتن ممکن است باعثافزایش آزادسازی GABAاز محل های غیروزیکولی شود.

    این نوع درد که به درد نوروپاتیک معروف است می تواند علل مختلفی مانند دیابت و یا زونا
    داشته باشد. 2- سوالات خود را در 5 الی 6
    خط پرسیده و مشکلات اصلی خود را بازگو نمائید.

    این دارو یک ساختار مولکولی شبیه
    مهارکننده اسید گاما-آمینوبوتیریک است و به عنوان یک مسدود کننده کانال
    کلسیم عمل می کند.
    از مصرف خود سرانه و یا قطع خودسرانه ی این دارو پرهیز کنید،
    زیرا ممکن است عوارضی مثل حملات تشنجی در شما پدید آورد.
    کاربرد دوم این دارو درمان دردهایی است که سر منشا آن ها آسیب عصبی می باشد.
    اصطلاحا به این نوع دردهای مزمن، درد
    های نوروپاتیک گفته می شود.
    گاباپنتین می تواند در درمان این نوع درد ها بسیار اثر
    بخش باشد. داروی گاباپنتین، همچنین در جلوگیری از حمله های میگرن
    در افراد نیز موثر گزارش شده است.

    بسیاری از داروها نباید هنگام
    غذا خوردن یا خوردن یک سری مواد خاص مصرف شوند زیرا ممکن
    است اختلالاتی روی بدهد.
    اگر چه تاثیر درمان تک­دارویی گاباپانتین در مقایسه با دارونما تفاوتی نداشته است ولی در بیماران با سن کمتر و وزن پایه­ی پایین‌تر موثرتر بوده است .
    گاباپنتین در درمان تشنج ،درد های نورو پاتی
    که به صورت احساس سوزش خواب رفتگی داغ شدن سرد شدن پاها بروز می کند موثر است .
    اخیرا گاباپنتین در درمان درد های ناشی
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    عوارض جانبی این دارو شامل گیجی، خواب‌آلودگی،
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    گاباپنتین دارویی است که در درمان برخی اختلالات
    صرع یا دردهای عصبی به کار می رود.

    هم چنین یکی از اندیکاسیون های گاباپنیتن زونا می
    باشد.

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