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Preventing burnout ppt
- 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
- 3. Clinical Depression is… …a persistent negative change in thoughts, feelings, behaviors 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
Notas del editor
- 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.