Stress Mgt-preventing Burnout[1]

Preventing Burnout Jane Arnell, LCSW Mental Health Specialist

Preventing Burnout

Signs of Burnout

Preventing Burnout

Common Signs of Burnout • • • • • •

Negative emotions Interpersonal problems Health problems Below-par performance Substance abuse Feelings of meaninglessness

From OVERCOMING JOB BURNOUT: HOW TO RENEW ENTHUSIASM FOR WORK by Dr. Beverly Potter

Preventing Burnout

Stress is… …a Thinking, Emotional, Physical Response to Internal and/or External Demands and Pressures Preventing Burnout

Stress Management • Efforts to control and reduce tension that occurs with a difficult or unmanageable situation • Stress is neither good or bad – it is cumulative & very personal. The body responds to what it perceives

Preventing Burnout

MIND-BODY CONNECTION • • • • • • • • •

Hypertension Heart Disease Diabetes Cancer Stroke Hypothyroidism Multiple Sclerosis Fibromyalgia Aging

STRESS DEPRESSION ANXIETY

Preventing Burnout

How much stress do you have? • Negative attitude is a predictor of stress. • Physical well-being impacts stress level. • Support systems can help coping ability. • Spend a little time each day thinking about what has stressed you in the past 24 hours.

Preventing Burnout

Acute Stress • Emotional distress: irritability, anxiety • Physical distress: muscular tension, stomach & bowel problem • Symptoms: Elevated blood pressure, dizziness, heart palpitations, chest pain, shortness of breath, migraine headaches

Preventing Burnout

Chronic Stress •Unhappy relationships • Poverty • Unhappy with job or career Chronic stress results when a person never sees a way out of a miserable situation. Recovery may require professional help.

Preventing Burnout

Negative Stressful Life Events • • • •

Physical/Emotional Health Problems Family Problems Financial Difficulties Caretaking Responsibilities

Preventing Burnout

Emotional Signs of Stress • • • • • •

TENSION ANGER/IRRITABILITY PESSIMISM/CYNICISM RESENTMENT INATTENTIVENESS BOREDOM

Preventing Burnout

Physical Signs of Stress • • • • • • • •

RECURRING HEADACHES FATIGUE INSOMNIA DIGESTIVE PROBLEMS SKIN PROBLEMS NECK/BACK PAIN OVEREATING/OBESITY LOSS OF APPETITE

Preventing Burnout

Behavioral Signs of Stress • SMOKING • EXCESSIVE DRINKING • EXCESSIVE GAMBLING/PLAYING THE LOTTERY • EXCESSIVE BUYING • EXCESSIVE TV WATCHING

Preventing Burnout

Individual Stress Management - Find ways to release your stress so it does not hold power over you. • Refocus negative thoughts. • Plan for physical activity – take regular breaks • Eat foods for health & well-being. • Use relaxation techniques. • Reach out: nurture yourself & others.

Preventing Burnout

Job Depression

Preventing Burnout

Clinical Depression is… …a persistent negative change in thoughts, feelings, behaviors Preventing Burnout

Job Depression • Job burnout could be called job depression. • Whether the source of your burnout is in your job or your personal life, in either case burnout is a trap because the process wears you down until it becomes too painful to act. • You must take action to break out of the burnout cycle. • The first step is to isolate and identify the situations undermining your motivation.

Preventing Burnout

<---------------------continuum of mind-----------------------------> contracting: •caught up in thought •self-absorbed •past/future focus •distressing emotions •anxiety •depression •loss •remorse •fear •regret •"mental illness"

transition •working thought •deliberate •focused •productive •nonemotional •on task

Preventing Burnout

expanding: •free-flowing thought •self-aware •present moment awareness •deep feelings •love •joy •gratitude •grief •peace •"mental well-being" •trusting who I am

Health

Preventing Burnout

Major Risk Factors • • • • • • •

SMOKING PHYSICAL INACTIVITY FAMILY HISTORY DIET OBESITY STRESS DEPRESSION

Preventing Burnout

TAKING CHARGE: Physical Health • • • • •

ANNUAL PHYSICAL 7 or 8 HOURS SLEEP HEALTHY BREAKFAST GOOD DIET EXERCISE

(1/2 HR. WALK/DAY)

Preventing Burnout

TAKING CHARGE: Mental Health DAILY: • POSITIVE READING • THREE POSITIVE SELF STATEMENTS IN FRONT OF THE MIRROR • SET PERSONAL GOAL • SET PROFESSIONAL GOAL

Preventing Burnout

Serenity Prayer God, grant me the serenity to accept the things I cannot change, courage to change the things I can and the wisdom to know the difference.

Preventing Burnout

TAKING CHARGE: Mental Health LONGTERM: • DEVELOP FRIENDSHIPS WITH POSITIVE PROACTIVE PEOPLE • SPEAK WITH A FINANCIAL COUNSELOR • SPEAK WITH A JOB COUNSELOR

Preventing Burnout

TAKING CHARGE: Mental Health LONGTERM: • JOIN/START A SUPPORT GROUP • SEE A MENTAL HEALTH COUNSELOR/THERAPIST • BUY YOURSELF FLOWERS • PLAN A TRIP

Preventing Burnout

TAKING CHARGE: Spiritual Health • PRAY AND/OR MEDITATE AT LEAST ONCE A DAY • READ DAILY FROM A SPIRITUAL OR RELIGIOUS WORK • JOIN A RELIGIOUS AND/OR SPIRITUAL COMMUNITY

Preventing Burnout

Fundamental Challenges

• Failure to prioritize ourselves first • Unhealthy lifestyles

Preventing Burnout

Destressors

Preventing Burnout

Coping with Stress • Accept it if necessary, change it if possible. • Get enough sleep. • Exercise for at least 30 minutes, at least every other day. • Nurture the healthy, social relationships with others important to you in your life. • Focus on your good qualities and accomplishments. • Learn to say “No.” • Be assertive.

Preventing Burnout

TAKING CHARGE: Daily Destressors • • • •

DEEP BREATHING MUSCULAR RELAXATION POSITIVE LAUGHTER PLANNED DAY

Preventing Burnout

Relax Your Muscles • • • • • • • • •

SELF-OBSERVATION HOW TO SENSE TENSION ARMS & HANDS FACE & THROAT UPPER BODY LOWER BODY COMPARE TENSION & RELAXATION SAME TIME EVERYDAY RELAX YOUR MUSCLES RELAX CUE

Preventing Burnout

Time Management

Preventing Burnout

The “to do” list: a power tool • Use it as a master planning tool • Use annual, monthly, weekly versions • Statistics prove you’ll be more productive – – – –

It’s a visual schedule It acts as reminder It gives direction You get satisfaction when items are crossed off

Preventing Burnout

Annual “to do” list • Your annual list should include: – Major recurring events/projects • Example: Annual awards luncheon

– Major new projects – major/minor subtasks • Example: New safety web site

– Minor new projects – major/minor subtasks • Example: New safety committee, new safety newsletter

Preventing Burnout

Monthly “to do” list • Your monthly list should include: – Regular reporting deadlines • Example: monthly budget report

– Important standing meetings • Example: monthly safety meeting

– Project task deadlines • Example: home page of web site done by 4/30

– Long-term follow-up ticklers • Example: check PDP calendar for web writing class

Preventing Burnout

Daily “to do” list • Your daily list should include: – Meetings • Example: 9:30 a.m. staff meeting

– Appointments • Example: 5:30 p.m. dentist

– Follow-up phone/email • Example: Return call from Terry W in a.m.

– Short-term follow-up ticklers • Example: Check with Michele about paper delivery

Preventing Burnout

Myths of time management • With better time management, you can find new time during the day. • Everyone is limited to only 24 hours each day. • Effective time management is the same for everyone. • Time management is unique for each person because each person has different priorities and goals. • Activity is good in itself. • Being busy is not the same as being effective, if time is spend on low priorities.

Preventing Burnout

Myths of time management • Time management is a complex subject. • The basic process is actually fairly simple. • Once you learn the basics of time management you automatically make better use of your time. • You have to actually use time management techniques consistently. • Good time managers are born not made. • Some people seem to be more naturally organized, but everyone can learn to manage his/her time.

Preventing Burnout

External time wasters Be aware of ways others or the environment waste your time: • Interruptions, especially email • Office socializing • Too many meetings • Unscheduled visitors • Poor work environment • Unclear goals • Trying to get other’s cooperation • Bureaucratic “red tape”

Preventing Burnout

Internal time wasters Be aware of ways in which you waste your own time: • Procrastination • Lack of planning • Lack of priorities • Indecision • Slow reading skills • Physical or mental exhaustion • Not being able to say “no” • Messy work areas

Preventing Burnout

Action Plan

Preventing Burnout

Questions to Ask Yourself • What am I trying to accomplish with my work life? • What are my key interests and does my work fit with them? • What are my key skills and does my work use them? • What are my core values about life balance, about family, about money, about the treatment of people? Is my work in synch with these? • Am I overworking? If so, why? • Where is the balance in my life between work and play? • What does work accomplish for me and what is it preventing me from accomplishing? • Can I shift the focus of my current work or should I look into another type of work?

Preventing Burnout

Burnout Prevention • • • • • • • •

Examine Your Denial. Avoid Isolation. Reduce Intensity in Your Life. Learn to Pace Yourself. Minimize Worrying. Take Care of Your Physical Needs. Nurture Yourself More Than Others. Take a Close Look at What Your Work Means to You.

Preventing Burnout

8 Paths to Personal Power PATH 1: Managing Yourself PATH 2: Managing Stress PATH 3: Building a Support System PATH 4: Developing Skills PATH 5: Modifying Your Job PATH 6: Changing Jobs PATH 7: Managing Your Thoughts PATH 8: Developing Detached Concern From OVERCOMING JOB BURNOUT: HOW TO RENEW ENTHUSIASM FOR WORK by Dr. Beverly Potter

Preventing Burnout

Action Plan • List three stressors in your life which you would like to eliminate. • Identify what you can change about these situations and what you cannot. • List two methods of dealing with those stresses.

Preventing Burnout

Develop a Change Plan • • • • • • • • • •

Identify the Problem First Collect "Data" Look for Patterns Establish a Goal Set An Objective Take Small Steps Establish a Success Cycle Reward Yourself Write an Agreement with Yourself Trouble Shoot

Preventing Burnout

Self-Reflection Exercise The one thing I have found to be successful in taking care of myself is _____________________________. It makes me feel ____________. I have tried __________________ without much success. However, _________________ has alleviated some of my stress. Spending time with ___________________, ________________, and _______________ is fun and _____________________. When I keep my sense of __________________, I feel better about ___________________. When I learned more about ______________ and ___________________, I feel ____________________. From this day forward, I will try to do _____________________ as a way of caring for myself.

Preventing Burnout

Self-Care— Preventing Burnout Self-Care is essential in preventing burnout

Preventing Burnout

Book List • Feeling Good : The New Mood Therapy -- by David D. Burns • Finding a Path with a Heart: How to Go from Burnout to Bliss, by Dr. Beverly Potter, RONIN. • Finding Joy: 101 Ways to Free Your Spirit and Dance With Life -- by Charlotte Davis Kasl • Language of Letting Go (Hazelden Meditation Series) -- by Melody Beattie • Relaxation & Stress Reduction Workbook -- by Martha Davis • You Can Feel Good Again: Common-Sense Therapy for Releasing Depression and Changing Your Life -- by Richard Carlson • You Can Heal Your Life -- by Louise L. Hay

Preventing Burnout

THANK YOU

e Arnell, LCSW ntal Health Specialist d-Columbia Center for Living

Preventing Burnout