How to Cope with Emotional Burnout and Replenish Your Resources? Insights from Psychologist Tetyana Yuzvak

/ SPS-USAID-Eng-2024 / By

We are pleased to announce that clinical psychologist Tetyana Yuzvak has joined our team.

Tetyana has shared valuable recommendations on how to independently cope with emotional burnout and replenish your resources. We are sharing these tips with you to help you strengthen your mental health and find inner harmony.

How to Cope with Emotional Burnout and Replenish Your Resources?

Here is my personal TOP-5:

  • First, STOP If you feel symptoms of emotional burnout, the first thing you need to do is STOP. Take a break. It’s the most obvious, yet effective solution. Emotional burnout is primarily intellectual, emotional, and physical exhaustion. Even if you have a relatively non-stressful desk job or are on maternity leave (I still don’t understand why this period is called a “leave”), daily routine without a light at the end of the tunnel can lead to burnout. Even if you love your job and wake up every morning thinking about it, everyone needs a break to reassess.
  • TAKE CARE of Yourself Besides yourself, no one should control you, and the responsibility for your physical and mental health also lies with you.Scan your body: what do you feel right now? Where is the most tension in your body? What can you do right now to relax, to help yourself? The body never lies; it will suggest the right path.
  • SWITCH Stop the inner critic that says you can’t stop. Engage in a favorite activity. If you make it a habit to regularly do something creative and enjoyable, it will become an excellent prevention against burnout. Planning a trip, rest, event, or friendly meeting can help switch your attention from a stressful situation. Physical activity is very effective. A daily walk, even “against your will,” improves your condition. When the body is in good shape, the nervous system works better, it’s proven.
  • Don’t Avoid, but Learn to RECOVER It’s impossible to avoid stress, but you can become more tolerant to uncertainty, meaning more resilient. Find your way to restore energy, recharge, and get pleasant emotions. Write your list of what fills you up, and let it be as long as possible. Every day, fulfill at least one item and see how your well-being changes.
  • ESTABLISH SLEEP This is a very important point. Emotional burnout, chronic stress, and lack of sleep negatively affect people’s thinking and communication skills, and overload the neuroendocrine system. Over time, the consequences of chronic fatigue can lead to problems with memory, attention, and emotions. Realizing that health is the most important tool and should not be neglected is probably the most important thing in life. The world will not stop if we sometimes stop to sleep.
  • Don’t Be Afraid to SEEK HELP From relatives, friends, people who care about you. If you need help here and now, if you don’t have the resources to handle everything on your own, ask for help. Often we think that no one can help us cope with emotional burnout simply because we don’t ask for help. If you can’t cope on your own, seek help from a specialist – a psychologist, psychotherapist. Talking about yourself, finding the deep cause that is not visible on the surface, and finding internal supports and resources to correct it. This method is truly effective and can work wonders.

Take care of yourself! With faith and care for you! Tetyana Yuzvak

Psychological Support Spaces

We also remind you of the opportunity to visit the psychological support spaces for residents of Narodytska, Olevska, and Slovechanska communities in the Zhytomyr region. The psychological support spaces provide access to qualified psychological help through online consultations. Here you can find support and overcome difficulties related to mental health. Consultations with professional psychologists and psychotherapists are absolutely free for all community residents, including women, children, the elderly, internally displaced persons, victims of violence, and people with disabilities.

In the psychological support spaces, you can freely express your emotions and find the necessary support for various concerns and problems. Visitors can count on complete confidentiality and non-disclosure. The psychological support spaces are places where you will receive help in overcoming difficulties and find internal resources. We emphasize: the services in the spaces are provided absolutely confidentially. The main principle is non-disclosure of private information.

We invite you to the psychological support spaces in your community!

To schedule consultations with psychologists, please contact the administrators of the psychological support spaces.

Narodytska Community:

  • Bazar village, Shevchenka St., 98. Phone: (067) 189-81-32
  • Narodychi, Svyato-Mykolaivska St., 136. Phone: (067) 189-20-03
  • Zakusyliv, Shkilna St., 1b. Phone: (067) 189-21-34
  • Radcha, 40th Anniversary of Victory St., 2. Phone: (067) 189-83-56

Olevska Community:

  • Olevsk, Pryvokzalna St., 5. Phone: (067) 189-85-48
  • Lopatichi, Gagarina St., 61b. Phone: (067) 189-48-73
  • Sushchany, S. Shepetka St., 23. Phone: (067) 189-48-51
  • Zhubrovychi, Shevchenka St., 12b. Phone: (067) 189-62-27

Slovechanska Community:

  • Lystvyn, Peremogy St., 1. Phone: (067) 189-19-16
  • Tkhorin, Poliska St., 35. Phone: (067) 189-21-94
  • Novi Velidnyky, Tsentralna St., 13. Phone: (067) 189-17-76
  • Bigun, Mekhanizatoriv St., 26. Phone: (067) 189-20-45

The psychological support spaces are places where you will receive help in overcoming difficulties and find internal resources. We emphasize: the services in the spaces are provided absolutely confidentially. The main principle is non-disclosure of private information.

Information:

The project is implemented by the NGO “In Touch Ukraine Foundation” and is supported by the United States Agency for International Development (USAID). The project executors are a consortium of three organizations: Pact, FHI 360, and AFEW-Ukraine (AIDS Foundation East-West).

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