Always falling into emotional labor?These methods help you effectively buffer work fatigue

Via: Mohamd-Hassan

The following is the audio of the full text of Miss Sister

Author | Christ Woolston

Translation | Cotton Bear

Grade -Cool Brain Creative

Reading | Pigeon Tsai

Artist | Old carving worm

Edit | Sales increase

Restoring energy from work is an important part of a happy life.

The first is the pressure of work, and the second is the huge pressure on the first wave of medical staff in COVID-19. Uncertainty, fear, changing regulations, shortage of personal protection equipment, calls for the same nursing home many times -this is almost unbearable for Kate Bergen from Manho Hawkin, New Jersey.

Bergen said: "I feel that everything is approaching us." At some moment, I know I can't stand it anymore. Am I going to collapse? Will I unable to go to work one day? I feel that I am very close to that moment. "

But she did not give up, but found her mission. One day, when she was waiting for the next emergency call, she took a photo of her own set of personal protection equipment. This photo inspired her to draw a self -portrait poster in the style of World War II idol Roser. The information is: "We need you to stay at home."

This is the first of the poster of a series of female first aid "Rosie". This is a project that is currently on help Bergen calm down at her rest time. She said that in the end, Rosie helped her withstand the pressure of work and kept her from working every day to work.

"They may keep me persist."

When employees like Bergen responded to emergency calls and saving lives, many of us were doing things like responding to emails and saving business trips. However, Sabin Sonantag, a psychologist at the University of Mannheim University in Germany, said that even those who work in the office, restaurants and factories can also use both artistic and scientific ways to use stop work to stop production and discontinue production. Relax yourself.

T picture source Internet

Correctly treating non -working hours can help prevent burnout, improve health, and generally make life better.

"When the work pressure is great, we need to recover." He wrote an article on the "Annual Review of Organizational Psychology and Orgenizational Behavior" in the "Annual Review of OrganizationAl". article.

Employees from various places are exhausted, unbearable, and are ready to welcome the weekend. In this context, researchers are carrying out their own work to better understand the potential benefits and the best way to recover from work.

Andrew Bennett, a social scientist at the University of Norfolk, Virginia, said: "Restoration of energy from work is an important part of a happy life."

"People are increasingly aware that we can't work until they die."

Sonnentag said that when many people are re -considered their work (if they have not resigned), they should also consider the quality of life after work.

"People should ask myself, how much free time I have, how much energy do I have to spend these free time? How do I want to continue my life?"

Tuyuan Internet

A paradox about weekend

We can use this opportunity to relax on weekends, but the problem is that for those who need to recover from the most, it is often the most difficult and most elusive.

"We call it the" recovery paradox "," Sonnentag said: "When the work pressure is great, it is very likely that it is difficult to get a good recovery from it."

An analysis in 2021 emphasizes this theory, which combines 198 research results for work and family employees. Employees engaged in the most brain -consuming and emotional work are at least impossible to get rest and recover vitality during the rest time. Interestingly, people engaged in physical labor, such as construction workers, furniture porters, etc., are much less difficult to relax. It seems that the most likely way to make you feel bad after work is to think too much at work.

SONNENTAG published a study in "Organic Behavior Research" in 2018, helping to explain why this paradox is so difficult to get rid of it. People with high work pressure often exercise less and have worse sleep. This situation is easy to make people feel bad. In other words, stressful work may destroy the basic elements of healthy life.

Via: "My Leave Diary"

In order to help employees get rid of this vicious cycle, researchers have studied both aspects of the work/life cycle. As Sonnentag explained, some tasks, obligations and workplace culture make people particularly difficult to relax after completing their work. Time pressure, a feeling of always under pressure, is especially destructive. In the health care industry, time pressure is often combined with life and death, and it is often a particularly heavy work. Sandantag said that dealing with customers will also make people exhausted. In part, when you do not always feel happy and friendly, you need a lot of attention and efforts to disguise yourself. This is the so -called so -called "Emotional labor". Everyone's requirements for work are different, and the rest time is different. The ability to recover from work varies from person to person, and different people will have different strategies.

"We don't have a single prescription," Bennett said.

Researchers divide these methods into large categories, including "relaxation" and "control".

Relax, a concept that is easy to understand but difficult to achieve, including any activity that can calm down the body and mind, whether walking in the park, reading a good book, or watching a zombie movie on Netflix. (Note: If your actual work is hunting zombies, the latter may not be an ideal choice.)

At the same time, control can be achieved by any activity (or at least) activities that make people improve their new skills. Just like painting help Bergen to cope with stress, workers can find alleviation from their achievements.

Sonnentag said: "Any things related to learning are helpful."

"It may be some kind of exercise or exercise. This can be a new language or trying new dishes while cooking."

A research in 2019 conducted a 10 -day follow -up investigation of 183 employees and found that those who mastered some skills at rest time were more energetic and enthusiastic the next morning.

Via: "My Leave Diary"

How to do and why

For those who need to rest, the "why" behind a activity is as important as "what". A 2013 study conducted a five -day follow -up investigation of 74 employees and found those who spent the rest time on the activities and tasks they really wanted to do -no matter what these activities were -the next day than these activities Those who feel obliged or forced to do something are more lively and more energetic.

Bennett said that whether they are resting or creative, the stressful employees should work hard to think outside of work. This process is called "Detachment" by psychologists. Think of some good ideas when taking a bath and tell your partner some office fun anecdotes. This is nothing, but research shows that if people with high work pressure can maintain a certain spiritual and emotional distance from the work healthier.

A report in 2018 shows the benefits of "separation", which involves more than 26,000 employees of different industries, including judges, teachers, nurses and office staff. The analysis report that Bennett co -authored with people found that "separation" is an effective buffer against work fatigue. Those employees who say they can think about work at home have less fatigue than their colleagues. On the other hand, people who think of work all day are easier to feel tired.

Holidays can also help eliminate work pressure and prevent burnout to a certain extent. SONNENTAG participated in a study in 2011 and followed the questionnaire to track and investigate 131 teachers before and after the holiday. When the teachers returned to work, they felt refreshing and devoted themselves, but these benefits often disappeared after one month. For those teachers with particularly high work requirements, the relaxation after the holiday is a bit fleeting, but for teachers who work hard to integrate relaxed leisure activities into daily life, this relaxed and happy feeling lasts longer Essence

Via: "Please eat red beans"

How long do we need?

Sonnentag said that the question is difficult to answer. Although many European employees expect and ask for a break of four to five weeks, she said that there is no evidence that such long holidays can provide opportunities to restore the body than one to two weeks holidays. She confidently said that most employees need to rest at least occasionally, not just one weekend, especially when they are occupied by housework and other non -work obligations this weekend.

Maybe it will be very different for a day of rest every week. This is the prerequisite for the 4 -day work system of 70 companies in the UK. Enterprises, including banks, robotic manufacturers and fried fish and potato restaurants, they hope that employees can still maintain productivity in a day of working hours a day. The complete results will not be obtained until 2023, but the early data shows that the four -day work week has reduced signs of burnout and stress, and at the same time improve the balance of life satisfaction and work and life. The scholar wenfan said, "The result is very encouraging."

FAN said that it is not possible to determine whether employees and companies can maintain high efficiency during the experiment, but she pointed out that most jobs can be completed more effectively through some additional plans and streamlined.

No matter how many days a person works, the short break during the day will help. In 2020, a survey of 172 employees in the United States found that if there is a break and let them temporarily leave the work, then they often feel better at the end of the working day and their mood will not be so tired. The study also tracked mindfulness, that is, people's awareness of current emotions and environment. They studied the degree of recognition of the participants' identification of the statement such as "I am at work today, I realized the different emotions that I rose in my heart". The most focused employees are also most likely to try and relax themselves in the work.

VIA: "Little Feixia Peter Pan"

In 2021, a study of college students carefully studied the relaxation and exercise during work rest. Students who try to relax (a low pressure activity involving tension and relaxation of muscles) are more relaxed during the rest, and those students who have the blood circulation on bicycles have more energy.

The co -author of the study, Jennifer Lagsdale, is now a research psychologist at the National Institute of Vocational Safety and Health, Cindinniti. She said that better understanding of the subtle differences of work can help people choose the correct way of working on one day.

She said: "If you need some refreshing things, you can walk around the building to make yourself vibrant."

"If you feel too stressful to work, you can relax yourself."

Many people discovered during the popularity of the new crown that when your living room is also your office, it may be a difficult challenge to completely leave the workplace. When talking to people at home, Bennett collected some suggestions that separate work and life. He said that when wearing a rare shirt or other office clothing like working hours, simple things such as changing casual clothes at the end of the day are helping to establish boundaries. Use a dedicated laptop at work and put the materials related to work at the end of the day, which can also create an urgent need for an urgent need.

Ragsdale said that technology can be a kind of escape or a constraint. The devices that help us play games, listen to paddles or play online rill games can also allow us to receive work emails and other reminders on life outside the family. Ragsdale participated in a comment article in 2021, calling on more research on the impact of mobile phones on the impact of recovery from work.

She said: "When you continue to work through your mobile phone, the process of recovery is even harder to develop."

She added that as soon as I saw the work email, she would have the same pressure as actual work. Not many people can completely put down their mobile phones at home, but they can take measures to protect themselves from work interference. She said: "You can reduce the appeal of the phone by adjusting the settings, including closing the notifications such as turning the email and Twitter.

Bergen was inseparable from her mobile phone when she was working, but when she was creating a new "Rossi", she could still feel she in her world. Psychologists may be called control, but for her, this is a kind of confirmation and escape. She recently started a portrait of women's first aid personnel who were 9/11 and COVID-19.

She said: "At the beginning, I only painted one painting for myself, but it was a lot of harvest. It became a beautiful art."

VIA: "Little Feixia Peter Pan"

Reference (click slide to view)

1.Recovery from Work: Advancing the Field Toward the Future. Sabine Sonnentag, Bonnie Hayden Cheng, Stacey L. Parker. Annual Review of Organizational Psychology and Organizational Behavior 2022 9:1, 33-60

2.Steed, L. B., SWIDER, B. W., Keem, S., Liu, J. T. (2021). Leaving Work at Work: A Meta-Analysis on Employeeeeeeeeeeeeernal of Management, 47 (4), 867–897. https://doi.org/10.1177/0149206319864153

199.https://doi.org/10.111/joop.12050

5. Bennett, AA, BAKKER, AB, Field, JG. Recovery from work-related effort: a meta -nalysis.2217

Cool brain long -term collection of brain science and psychological articles, welcome to submit

Please submit a mailbox: [email protected]

Click here, let friends know that you love brain science

- END -