1. 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
4. 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
5. <---------------------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
7. Major Risk Factors
• SMOKING
• PHYSICAL INACTIVITY
• FAMILY HISTORY
• DIET
• OBESITY
• STRESS
• DEPRESSION
Preventing Burnout
8. TAKING CHARGE:
Physical Health
• ANNUAL PHYSICAL
• 7 or 8 HOURS SLEEP
• HEALTHY BREAKFAST
• GOOD DIET
• EXERCISE
(1/2 HR. WALK/DAY)
Preventing Burnout
9. TAKING CHARGE:
Mental Health
DAILY:
• POSITIVE READING
• THREE POSITIVE SELF
STATEMENTS IN FRONT
OF THE MIRROR
• SET PERSONAL GOAL
• SET PROFESSIONAL GOAL
Preventing Burnout
10. 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
11. TAKING CHARGE:
Mental Health
LONGTERM:
• DEVELOP FRIENDSHIPS WITH
POSITIVE PROACTIVE PEOPLE
• SPEAK WITH A FINANCIAL
COUNSELOR
• SPEAK WITH A JOB
COUNSELOR
Preventing Burnout
12. TAKING CHARGE:
Mental Health
LONGTERM:
• JOIN/START A SUPPORT GROUP
• SEE A MENTAL HEALTH
COUNSELOR/THERAPIST
• BUY YOURSELF FLOWERS
• PLAN A TRIP
Preventing Burnout
13. 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
14. Fundamental Challenges
• Failure to prioritize
ourselves first
• Unhealthy lifestyles
Preventing Burnout
16. 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
17. TAKING CHARGE:
Daily Destressors
• DEEP BREATHING
• MUSCULAR RELAXATION
• POSITIVE LAUGHTER
• PLANNED DAY
Preventing Burnout
18. 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
20. 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
21. 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
22. 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
23. 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
24. 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
25. 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
26. 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
27. 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
29. 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
30. 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
31. 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
32. 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
33. 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
34. 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
35. Self-Care—
Preventing Burnout
Self-Care is
essential in
preventing
burnout
Preventing Burnout
36. 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
37. THANK YOU
Jane Arnell, LCSW
Mental Health Specialist
Preventing Burnout
Mid-Columbia Center for Living
Hinweis der Redaktion
Preventing Burnout Presentation Everyone copes with stress in different ways. Some ways are healthier than others. One way of reducing stress may involve reducing your involvement in stressful situations or ignoring a few minor stresses. The main component of effective stress management is this: EQUIPPING YOUR MIND AND BODY TO DEAL WITH THE STRESSES THAT COME YOUR WAY. Some people exercise or meditate, laugh, shop or “veg out”. Others may cope with stress by trying to forget or relax by using alcohol or medication to do so. This will only make matters worse in the long run. When you wake up the next morning, not only do you will still have your problems and your stress, you also have a hangover to go with them. What are some ways that you deal with stress? Let’s take a look at some of the physical stress symptoms you mentioned earlier and discuss some stress management techniques. (Hand) Return to the written symptoms that were brainstormed in the section Defining Stress . Have participants give specific examples of how they cope with stress. Some will be healthy ways and some will be unhealthy ways. There are no “wrong” ways to deal with stress but you can point out that there might be some more positive or healthier ways. Once they have given examples of how they deal with stress, have participants identify which stress management technique, if appropriate, applies – Accept, Alter or Avoid.
Preventing Burnout Presentation Major recurring events: semester beginning, semester end, publication schedules, monthly meetings, annual/quarterly/monthly report deadlines Major new projects – move to new location, major new equipment purchase Minor new projects – developing training program
Preventing Burnout Presentation COMMON SIGNS OF BURNOUT Dr. Beverly Potter Negative emotions It's normal to feel frustrated, angry, depressed, dissatisfied or anxious occasionally. But if you're caught in the burnout cycle, you usually will experience these negative emotions more and more often, until they become chronic. Eventually, you will feel emotional fatigue. Interpersonal problems When you feel emotionally drained, it becomes harder to deal with people at work and at home. When the inevitable conflicts arise, you're likely to overreact with an emotional outburst or intense hostility. This makes communicating with co-workers, friends and family members increasingly difficult. Some burnout victims are also apt to withdraw socially. The tendency to withdraw is most pronounced among &quot;helping&quot; professionals, who often become aloof and inaccessible to the very people they are expected to help. Health problems As your emotional reserves become depleted and the quality of your relationships deteriorate, your physical resilience declines. You may frequently experience minor ailments, such as colds, headaches, insomnia and backaches. In general, you feel tired and rundown. Below-par performance During the burnout process, you may become bored with your job or lose enthusiasm for your projects. Or you may find it difficult to concentrate. You become less productive and the quality of your work declines. Substance abuse To cope with the stress associated with job conflict and declining performance, you may find yourself drinking more alcohol, using more drugs, eating more (or less), drinking more coffee and/or smoking more cigarettes. Increased substance abuse further compounds your problems. Feelings of meaninglessness More and more, you find yourself thinking &quot;so what&quot; and &quot;why bother?&quot; This is particularly common among burnout victims who were once very enthusiastic and dedicated. Your enthusiasm is replaced by cynicism. Working seems pointless. From OVERCOMING JOB BURNOUT: HOW TO RENEW ENTHUSIASM FOR WORK by Dr. Beverly Potter, published by Ronin Publishing, 1998, $14.95. Copyright 1980, 1983, 1989,1993, 1998: Beverly A. Potter.
Preventing Burnout Presentation Distribute the handout Action Plan Worksheet. Give the following instructions to the participants and give them five to six minutes to work on this exercise. [Megaphone] In your packet after the stress inventory, you will find the A ction Plan Worksheet. First list three stressors in your life which you would like to eliminate. Next, identify what you can change about these situations and what you cannot. You will then list two methods of dealing with those stressors using the “3 As” model or other stress management methods that work for you.
