Профессиональное выгорание: что это такое? Разберемся вместе с предпринимательницей и коучем Аней Ковалевой и писателем и карьерным стратегом Леной Резановой. В этом подкаст-реалити на примере троих героев они покажут, как вовремя распознать выгорание и как с ним справиться.

Это подкаст студии «Шторм»: https://brainstorm.fm

Подписывайтесь на наш телеграм-канал: https://t.me/soundslikeme

Сотрудничество и реклама: 180@brainstorm.fm

Обложка: Вера Новикова

Звукорежиссер: Тимур Шарафутдинов

Продюсер: Катя Галкина

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В этом выпуске мы встречаемся с героями аудио-реалити «Выгорели» спустя 2,5 месяца после того, как завершилась основная часть проекта. Вера, Виталий и Наташа рассказывают, что изменилось в их жизни за это время и как сильно на это повлиял их опыт участия в проекте. Кто из участников ощутил прогресс в борьбе с выгоранием, а кому потребуется больше времени? Какие инструменты для планирования дня придумали сами участники и как они им помогают? И что они теперь будут делать, когда вновь почувствуют эмоциональную усталость?

Это последний эпизод аудио-реалити «Выгорели». Большое спасибо, что были с нами. Мы очень надеемся, что смогли помочь не только героям шоу, но и нашим слушателям. Оставляйте отзывы и оценки нашему подкасту, а мы постараемся делать больше подобных проектов, которые делают жизнь людей вокруг лучше. \n

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На этой неделе мы подготовили для вас аудиомедитации, которые помогут сделать первые шаги в практиках осознанности и попробовать этот новый формат.

Эти медитации записывал гость нашего предыдущего выпуска Лобсанг Тенпа, буддийский переводчик и тренер практик осознанности, для подписчиков телеграм-канала «Бьюти завтрак»: https://t.me/beautybreakfast

Попробуйте послушать три разные медитации и прислушаться к своему состоянию. Вы можете включить их, находясь дома, в офисе, в вагоне метро или трамвая и даже на прогулке.

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Это практика начального уровня, направленная на развитие телесной осознанности и заземление внимания в текущем мгновении. Она подойдет и для успокоения в напряженный период, и для ежедневной тренировки в пластичности внимания.

Автор медитации: Лобсанг Тенпа — буддийский переводчик и инструктор по практикам осознанности

Это медитация из телеграм-канала \"Бьюти завтрак\": https://t.me/beautybreakfast

","podcast_duration":361},{"id":70006926,"uuid":"0ec9a4b4-87b4-11ee-b0ea-ac1f6b4dd332","cover_url":"/pub/c/cover/70006926.jpg","url":"/podcast/anya-kovaleva/uspokoenie-cherez-vnimanie-k-volnam-dyhaniya-70006926/","title":"Успокоение через внимание к волнам дыхания","cover_ratio":1,"is_draft":false,"art_type":23,"prices":{"final_price":null,"inapp_price":null,"inapp_base_price":null,"full_price":null,"discount_price":null,"litcoin_count":0,"inapp_name":null,"inapp_base_name":null,"currency":null,"discount_percent":null,"cost_with_bonus":0,"bonus_money":0,"account_money":0,"can_be_paid_by_account_money":true},"is_auto_speech_gift":false,"subtitle":"","min_age":0,"is_adult_content":false,"cover_height":1500,"cover_width":1500,"foreign_publisher_id":null,"language_code":"ru","symbols_count":457,"expected_symbols_count":null,"podcast_serial_number":12,"last_updated_at":"2023-11-20T17:49:50","last_released_at":"2023-11-26T08:52:28","read_percent":0,"is_finished":false,"is_free":true,"is_promo":false,"is_advertising":false,"advertising_marking":null,"event_data":null,"my_art_status":0,"is_subscription_art":false,"is_available_with_subscription":true,"is_available_with_litres_subscription":false,"availability_with_partner_subscriptions":[],"art_subscription_status_for_user":"no_subscription","is_abonement_art":false,"is_available_with_abonement":false,"is_subscription_token_art":false,"is_available_with_subscription_token":false,"can_be_preordered":false,"is_preorder_notified_for_user":false,"is_exclusive_abonement":false,"is_drm":false,"in_gifts":0,"is_fourth_art_gift":false,"podcast_left_to_buy":null,"availability":1,"available_from":"2023-11-20T13:57:52","library_information":null,"persons":[{"id":27108987,"uuid":"a6ca4957-55b7-11eb-9deb-441ea152441c","full_name":"Аня Ковалева","full_rodit":"Ани Ковалевой","url":"/author/anya-kovaleva/","role":"author"},{"id":32817862,"uuid":"71eb76ca-831e-11ee-8496-0cc47af30fe4","full_name":"Лена Резанова","full_rodit":"","url":"/author/lena-rezanova/","role":"author"},{"id":27107501,"uuid":"e37a26be-557e-11eb-ac1e-0cc47a5f137d","full_name":"Студия «Шторм»","full_rodit":"","url":"/author/raznoe-27107501/","role":"publisher"}],"is_liked":false,"rating":{"user_rating":null,"rated_1_count":0,"rated_2_count":0,"rated_3_count":0,"rated_4_count":0,"rated_5_count":0,"rated_avg":0,"rated_total_count":0},"linked_arts":[],"series":[],"date_written_at":"2023-11-20","release_file_id":102660454,"preview_file_id":null,"labels":{"is_bestseller":false,"is_litres_exclusive":false,"is_new":false,"is_sales_hit":false,"is_audio_series":false},"in_folders":null,"is_archived":false,"interacted_at":null,"read_at":null,"purchased_at":null,"is_hidden":false,"synchronized_arts":[],"synchronizations":[],"alternative_version":null,"in_user_cart_status":"not_in_cart","is_draft_full_free":false,"webtoon_chapters_count":null,"webtoon_last_read_chapter_id":null,"webtoon_last_read_chapter_number":null,"html_annotation":"

В этой практике фокусируемся на тактильных волнах, сопровождающих процесс дыхания, и постепенно отпускаем напряжение. Медитировать можно сидя, в любой момент на протяжении дня, или лежа — например, для расслабления перед сном.

Автор медитации: Лобсанг Тенпа — буддийский переводчик и инструктор по практикам осознанности

Это медитация из телеграм-канала \"Бьюти завтрак\": https://t.me/beautybreakfast

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Сегодня нас ждет практика развития внимания, благодаря которой можно временно отвлечься от многочисленных внешних факторов, упражняясь в устойчивости ума и пребывая в пространстве собственного тела. Снова и снова возвращаясь в основному объекту, мы усиливаем стабильность внимания — а пристальный интерес к меняющемуся танцу ощущений способствует постепенному укреплению умственной ясности.

Автор медитации: Лобсанг Тенпа — буддийский переводчик и инструктор по практикам осознанности

Это медитация из телеграм-канала \"Бьюти завтрак\": https://t.me/beautybreakfast

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Во втором бонусном эпизоде аудио-реалити «Выгорели» мы решили подробнее остановиться на одном из эффективных инструментов в борьбе с выгоранием, о котором мы не раз говорили на протяжении всего подкаста, — практиках осознанности и медитации. Как научиться больше прислушиваться к себе и переживать больше гедонических радостей? Каким образом повысить свою эффективность на ментальном и телесном уровне? И главное — с чего начать практику медитации? Об этом и многом другом вадущие поговорили с Лобсангом Тенпа – буддийским переводчиком тибетской традиции, инструктором по медитации практикам осознанности, автором книги «Радикальное спокойствие».

В дополнение к этому эпизоду мы выложим серию коротких медитаций, которые Лобсанг записал эксклюзивно для дружественного telegram-канала «Бьюти завтрак». С их помощью можно снизить уровень тревожности через дыхание, добиться успокоения в теле, усилить устойчивость внимания и избавиться от чрезмерного самоосуждения.

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Этим выпуском мы открываем серию бонусных эпизодов аудио-реалити «Выгорели», и в нем мы решили сразу обратиться к науке. Что происходит в мозге выгоревшего профессионала? Как выгорание сказывается на наших когнитивных способностях? Что помогает справиться с рабочим стрессом и наладить разрушенный сон? На эти и другие вопросы ведущих ответила врач-невролог и популяризатор науки, главный специалист клиники доказательной медицины Рассвет, автор книги «Вынос мозга» Ирина Галеева.

В следующем бонусном эпизоде мы подробно поговорим об одном из инструментов, который очень помогает в борьбе с выгоранием, а каким именно — вы узнаете через неделю!\n

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В седьмом эпизоде аудио-реалити «Выгорели» участники Вера, Наташа и Виталий рассказали, как изменилась их жизнь за время участия в подкасте. О том, какие привычки им удалось внедрить в свою рабочую рутину, получилось ли у них преодолеть сопротивление старого выгорательного сценария, начать больше прислушиваться к своему внутреннему состоянию и выстраивать здоровые отношения с работой — мы узнаем в этом итоговом выпуске.

Но на этом наш подкаст не заканчивается! Вас ждет серия бонусных эпизодов, в которых мы еще глубже погрузимся в проблему профессионального выгорания, рассмотрим его с точки зрения медицины и дадим вам один из эффективных инструментов, который поможет вам выбраться из этого состояния.

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В шестом эпизоде аудио-реалити «Выгорели» участники Вера, Наташа и Виталий рассказали, удалось ли им применить технику восстановления через противоположности. Суть этой техники заключается в том, чтобы делать что-то сильно отличающееся от того, чем мы занимались, пока уставали. По словам карьерного стратега Лены Резановой, при таком обмене времени на энергию восстановление происходит быстрее.

Предлагаем вам тоже опробовать эту технику. Итак, если вы работаете с людьми — уединитесь, если работаете в полном одиночестве — пообщайтесь с кем-нибудь, если работаете головой — займите руки, а если руками — займите голову. Главное — делать что-то противоположное вашей рабочей рутине.\n

В следующем эпизоде наши герои подведут итоги своей работы над собой: удалось ли им внедрить изученные техники в свои рабочие процессы — мы узнаем через неделю!\n

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В пятом эпизоде аудио-реалити «Выгорели» участники Вера, Наташа и Виталий поделились, удалось ли им справиться с челленджами, которые они взяли на прошлой неделе. Также карьерный стратег Лена Резанова рассказала еще о нескольких полезных техниках борьбы с выгоранием и о разнице между выгоранием и кризисом карьеры. В конце наши герои выполнили интересное упражнение, позволяющее понять, как меняется наше восприятие в зависимости от количества энергии.\n

Мы предлагаем выполнить это упражнение и вам:\n

1) Возьмите лист бумаги и разделите его на две части;\n

2) Придумайте себе прозвище, которое характеризует вас в состоянии высокого заряда энергией, и напишите его на одной половине листа;\n

3) Придумайте себе прозвище, которое характеризует вас в состоянии низкого заряда энергией, и напишите его на второй половине листа;\n

4) Теперь ответьте на 4 вопроса для каждого из двух своих состояний и запишите ответы в левой и правой части листа:\n

✓ что вы думаете о себе;\n

✓ что вы думаете о своей работе;\n

✓ что вы думаете о проблемах на работе;\n

✓ что вы думаете о будущем и будущих возможностях;\n

Кроме того, вы можете, подобно нашим участникам, взять на себя челлендж и вести каждый день дневник наблюдений, фиксируя в него результаты челленджа. Примеры челленджей:\n

— выделить определенное время в день для тревоги, а в остальное время не тревожиться;\n

— каждый вечер записывать 5 ваших микродостижений за день;\n

— вспомнить и записать все свои «моменты силы», когда вы проявили себя наилучшим образом, когда вы нашли выход в сложной ситуации, когда вы получили комплименты или благодарность от других людей;\n

— если вы фрилансер, попробуйте разделить свое рабочее место и место отдыха и не нарушать эти установленные границы;\n

— заведите будильник и через определенные промежутки времени уделяйте 5-10 минут себе и своему состоянию.\n

В качестве задания на следующую неделю наши участники взяли на себя новые челленджи, один из которых — научиться восстанавливать свой заряд энергии через действия, противоположные рабочей рутине. О результатах мы узнаем через неделю!\n

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