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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 STRESS
• Heart Disease
• Diabetes DEPRESSION
• Cancer
• Stroke
ANXIETY
• Hypothyroidism
• Multiple Sclerosis
• Fibromyalgia
• Aging
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
Preventing Burnout
Negative Stressful Life
Events
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.
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 expanding:
thought •free-flowing thought
•self-absorbed transition •self-aware
•past/future •working •present moment
focus thought awareness
•distressing •deliberate •deep feelings
emotions •focused •love
•anxiety •productive •joy
•depression •non- •gratitude
•loss emotional •grief
•remorse •on task •peace
•fear •"mental well-being"
•regret •trusting who I am
•"mental illness"
Preventing Burnout
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
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
• 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
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.
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
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
Preventing Burnout
d-Columbia Center for Living