Diář jako pomocník proti syndromu vyhoření
Syndrom vyhoření se týká mnohem více lidí, než si myslíte. Předejít mu můžete především tím, že budete pečovat o svou duševní hygienu. A to hlavně pravidelně. Máme pro vás tipy, jak na to, a vězte, že velkým pomocníkem je právě váš diář.
Duševní hygiena neboli psychohygiena nás učí, jak si chránit duševní zdraví a jak ho upevňovat. Pro každého z nás může být toto upevňování o něčem jiném. Někdo potřebuje pohyb, někdo tvůrčí činnost, někdo poslouchá relaxace, jiný chodí do přírody. Někdo potřebuje ticho a klid, jiný naopak hudbu a běh.
Jako první se tedy zkuste zamyslet, co je pro vás duševní hygiena. Tanec? Sport? Víno? Malování? Ať už je to cokoliv, zapište si to. Poznamenejte si všechny činnosti, které vám pomáhají vypnout z běžného uhoněného režimu.
3 kroky proti syndromu vyhoření
K tomu, aby vás minul syndrom vyhoření, vám stačí tři kroky. Zdají se jednoduché, ale důležitá bude důslednost.
1. Diář bude váš nejlepší kamarád
Aby se vám lépe pracovalo na své psychice, budete potřebovat svůj diář, kam si důsledně zapisujte vše, co děláte. Pracovní schůzky, návštěvy hřišť, doktorů, srazy s kamarády. Stačí heslovitě, ale tak abyste si dokázali vybavit, co jste jednotlivý den dělali.
2. Půlhodina s diářem
Vezměte si jednou týdně diář a vyčleňte si půlhodinu jen pro sebe. Jděte někam, kde vás nikdo nebude rušit. Je jedno, jestli to bude venku, doma v křesle nebo ve vaně. Vypněte si telefon. Den po dni si proberte jednotlivé okamžiky uplynulého týdne. Prožívejte znovu. Řekněte si v hlavě, co bylo v ten daný den skvělé a zda bylo něco na prd. Klidně si prožijte znovu v hlavě hádku, která proběhla, a poplačte si.
Analyzujte. Popřemýšlejte, co byste řekli či udělali jinak. Pomůže vám to, když se do stejné či podobné situace dostanete znovu. Naučíte se říkat ne a lépe zpracovávat nepříjemné situace. Na druhou stranu si uvědomíte, kolik radostných chvilek prožíváte. Budete si vážit krásných momentů, připomenete si každou hezkou chvilku z týdne.
Diář není jen zápisník povinností
Diář umí pomáhat bolavé duši, když do něj zapisujete ty správné věci.
Sepsali jsme pro vás článek, jaké blahodárné účinky může používání diáře mít.
3. Začleňte radostné aktivity
Jako poslední je na vás naplánovat si další týden, a přitom zahrnout do diáře i ty činnosti, které jste si poznamenali jako ty, co vám dělají radost a pomáhají vypnout.
Laskavá důslednost
Ano, zmínila jsem důslednost a opravdu je velmi důležitá. Měli byste tohle vše opravdu dělat pravidelně a důsledně si každý týden vyčlenit chvilku jen pro vás a vaši analýzu daného týdne. Ze začátku to ale určitě tak dobře nepůjde. Nebuďte tedy na sebe přísní. Začněte tak, jak je vám to pohodlné a zkuste pracovat na tom, abyste nepolevili. Motivací by pro vás mělo být, že to děláte hlavně pro sebe.
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