Oct 06, 2020 21:00:00

What is 'GAIN' for those who want to get out of burnout but can't get out?

You may end up with

burnout , where energy is depleted and exhausted from stress, but once you have burnout, the problem is that you don't have the energy to get out of the current situation. Dr. Greg Hammer, a professor at Stanford University, explains how to get out of burnout with small daily behaviors and changes in consciousness.

A Fresh Approach to Managing Burnout | Modern Mentor
https://www.quickanddirtytips.com/business-career/careers/managing-burnout-GAIN

Burnout is the feeling of frustration and frustration when people who work hard and work wisely do not get the results they expect. In 2019, the World Health Organization (WHO) said, 'Affecting health. It was recognized as a 'factor'.

The three characteristics of WHO burnout are 'a feeling of energy depletion or exhaustion,' 'an increase in aversion to work, or negative or cynical feelings about work,' and 'a decrease in efficiency.' It is listed. Dr. Hammer also defines burnout as 'a condition of stress-related emotional and physical malaise.'

Because burnout is stress-related, Dr. Hammer points out that it is also caused by a pandemic of the new coronavirus infection (COVID-19), which has put many people under stress.

However, there are many people who are aware that they have burnout but cannot make a change without knowing their vitality. Dr. Hammer introduced the law of 'GAIN' to those who feel that they have burnout but cannot change their situation. GAIN is an acronym for 'Gratitude', 'Acceptance', 'Intention', and 'Nonjudgment'.

◆ Gratitude

It may be difficult to be grateful under the difficulties of COVID-19, but the situation is much better than it was during the 1918

Spanish flu epidemic. People were lonely not only physically but also mentally because technology was not well developed during the 1918 influenza epidemic. However, in modern times, it is possible to talk face-to-face with people who cannot physically meet through video chat, etc., and it is possible to escape from mental and emotional loneliness. Medical care is also more advanced than it was in 1918.

Dr. Hammer recommends spending time focusing on 'gratitude' rather than trying to minimize the pain and fear you feel.

◆ Acceptance

Dr. Hammer, who lost his 29-year-old son in 2017, said that all he could do at the time was 'accept.' Looking back on his experience, Dr. Hammer explains that it is important to distinguish between 'what can be changed' and 'what cannot be changed' and 'accept' rather than 'endure'.

According to Dr. Hammer, the law of suffering is 'suffering = pain x resistance', and the less resistance you have, the less suffering you have. Dr. Hammer says that 'gratitude' to focus on the good and 'acceptance' to accept the bad are compatible.

'This pandemic is the worst. I'm trapped in my house, I can't see my family, I feel depressed. I'm afraid a lot, but I'm grateful to accept it all and at the same time stay safe at home. I accept that I can't see my parents and I'm happy to be able to Zoom, 'Dr. Hammer said.

◆ Intention

'Intention' in GAIN means that a person pays attention. In an experiment conducted at Duke University, when the subject was asked to remember 'the good things that happened on that day' before going to bed, the subject's sleep was improved and happiness increased just by remembering three good things. .. Dr. Hammer says that controlling consciousness for about 15 seconds a day can reconnect the brain in a positive direction and provide resilience .

◆ Do not criticize

Seeing things without 'evaluating' is also important to get out of burnout.

Dr. Hammer talks about an experience that made him realize how criticizing and appreciating he was. Dr. Hammer saw a person walking in the direction of travel while riding a bicycle on a sunny day. This person is doing something while walking, and when Dr. Hammer approaches, he finds out that he is walking while looking at the screen of his smartphone. At that time, Dr. Hammer realized that he began to criticize and assume, 'Are you looking at the screen while walking on a beautiful road on such a nice day?' So when he stopped criticizing and smiled at the person, he smiled and felt happy.

Criticism is a natural reaction to things, but if you keep in mind 'do not criticize', you will be able to have a positive experience instead of a negative experience.

It should be remembered that burnout is associated with sleep deprivation, and lack of sleep depletes the energy to make decisions. However, as another factor, it is possible to control stress by practicing GAIN with 3 minutes of meditation every day.