1.
Battling Burnout: A
Survival Guide

2.
Battling Burnout: A Survival Guide
• Job Stress vs. Job Burnout
 Stress: Harmful physical and emotional responses
that occur when job requirements don’t match
capabilities, resources or needs of workers (NIOSH
Publication No. 99-101)
 Burnout: “Exhaustion of physical or emotional
strength or motivation usually as a result of
prolonged stress or frustration” (Merriam-Webster
Online)

3.
Battling Burnout: A Survival Guide
• “Real Deal” Perspective
 http://www.youtube.com/watch?v=-0DF6wM3Q0Y
(You Tube)
 Could this one day be you or one of your
colleagues?

4.
Battling Burnout: A Survival Guide
• “Real Deal” Perspective
 Exercise (Burn Out Self-Test)-
http://www.mindtools.com/stress/Brn/BurnoutSelfTest.htm
 Was Your Score Surprising, Satisfactory or Both?
 What Does Your Score Mean Personally?

5.
Battling Burnout: A Survival Guide
• Face the Facts
 ¼ of employees view the job as a #1 stressor
(Northwestern National Life, cited by NIOSH)
 ¾ of employees believe the worker has more on-the job
stress than just a generation ago (Princeton Survey
Research Associates, cited by NIOSH)
 Problems at work are more strongly associated with
health complaints than any other life stressor, even
financial problems (St. Paul Fire and Marine Insurance
Company, cited by NIOSH)

6.
Battling Burnout: A Survival Guide
• Face the Facts
 Job stress has costly price tag for U.S. industry
estimated at over $300B annually due to
absenteeism, employee turnover diminshed
productivity, etc. (American Institute of Stress)
 Survey showed having to complete paper work was
more stressful for many police officers than dangers
associated with pursuing criminals (American
Institute of Stress)

7.
Battling Burnout: A Survival Guide
• Face the Facts
 Research shows today’s jobs consume not only
more time, but also more physical and emotional
energy (1997 National Study of the Changing
Workforce)
 Companies who have gone through significant
downsizing employee have morale problems (1992
National Study of the Changing Workforce)

8.
Battling Burnout: A Survival Guide
Cycle of Stress:
Questions to Ask?
 Where Are You?
 What Contributes to
You Being There?
 What Can You Do
About This?

9.
Battling Burnout: A Survival Guide
• Signs and Symptoms
 Change In Attitude (e.g., towards professional relationships)
 Change In Work Performance and Habits
 Change In Attendance
 Elimination of Goals
 Change In Health (headaches, sleep problems etc.)
Source: Human Resource Management Suite 101, Career Builder

10.
Battling Burnout: A Survival Guide
• Contributing Factors
 Personality Factors and Lack of Coping Skills
 A Sense of Little Control
 Excessive Workload Demands and Conflicting Expectations
 Design of Work Tasks
 Management Style
 Poor Interpersonal Relationships
 Career Concerns
 Physical Problematic Environmental Conditions

11.
Battling Burnout: A Survival Guide
• What’s the Cost?
 Frequent headaches, jaw clenching or pain
 Gritting, grinding teeth
 Neck ache, back pain, muscle spasms
 Frequent colds, infections
 Heartburn, stomach pain, nausea
 Chest pain, palpitations
 Poor sexual desire or performance
 Increased anger, frustration, hostility
Source: American Institute of Stress

12.
Battling Burnout: A Survival Guide
• What’s the Cost?
 Depression, frequent or wild mood swings
 Increased or decreased appetite
 Insomnia, nightmares, disturbing dreams
 Difficulty concentrating and making decision, racing thoughts
 Constant tiredness, weakness, fatigue
 Reduced work efficiency or productivity
 Social withdrawal and isolation
 Increased smoking, alcohol or drug use or excessive
gambling or impulse buying
Source: American Institute of Stress

13.
Battling Burnout: A Survival Guide
Part II: Strategies for
Surviving

14.
Battling Burnout: A Survival Guide
• Research Findings
 Scientific studies confirm workers who perceive high job
demands with little control are at increased risk for
cardiovascular disease (American Institute of Stress)

15.
Battling Burnout: A Survival Guide
• Practical Strategies
 Start the day relaxed - Take time to appreciate Mother
Nature, admire the sunshine, the birds chirping, the soft
breeze etc.
 Spice up routines- Figure out new, exciting responsibilities
and ask they be given to you. Dr. Todd Dewett, author of book
"Leadership Redefined” says “you may have to apologize
and/or show a rejuvenated effort at work in order to get what
you are asking for…but do it because new variety and
stimulation is vital to overcome burnout."
Source: Career Builder, “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by Luisito Cruz

16.
Battling Burnout: A Survival Guide
• Practical Strategies
 Find creativity, interests or new skills outside of
work – This can include learning a new language,
starting to play in a jazz band or learning a sport.
Barbara Moses, career-mgnt expert says “creative
outlets can bring happiness to other parts of life -- the
workplace included”.
Source: MarketWatch Online

17.
Battling Burnout: A Survival Guide
• Practical Strategies
 Take Time Out (listen to sweet or easy listening music) -
Wean yourself away from your hectic environment for a
change.
 Reframe Your Thinking- Stress starts in the mind so a key
approach to dealing with it starts with mind/attitude changing-
developing a positive mental attitude to be precise.
Source: Career Builder, “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by Luisito Cruz

18.
Battling Burnout: A Survival Guide
Practical Strategies
• Two Sides to Every Story
(Story of Bank Guy)

19.
Battling Burnout: A Survival Guide
• Practical Strategies
 Avoid Competition - Two things will happen if you do- either
you will feel vain (if you are better off) or feel miserable (if the
other person is better off). Being content with one’s
circumstance can be beneficial.
 Reduce Worrying- Ask yourself, what is worrying doing for
you or has done for you in the past.If you have problems,
there are ways of tackling them, but worrying is not one of
them.
Source: Career Builder, “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by Luisito Cruz

20.
Battling Burnout: A Survival Guide
• Practical Strategies
 Learn to Say “No” – While this isn’t possible feasible in all
cases, there are times we do things that don't fall under our
job description. We might not want to disappoint people or
want to be liked. Whatever the reason, these “extra tasks” are
likely adding to distress. Imagine what your life would be like
you if were to say “no”.
 Take a Full Lunch Break – This shifts focus from the “hectic
environment”. Physically leave your work area, and do
relaxing activities that takes your mind off work.
Source: BNet (Business Network) -http://findarticles.com/p/articles/mi_m0826/ is_2_20/ai_113935569

21.
Battling Burnout: A Survival Guide
• Practical Strategies
 Take deep breaths- It gives your body a rich supply of
tension relieving oxygen and helps you refocus
 End The Day Relaxed – You can do this by reflecting on
good things in your life including people who matter to you,
success you had during the day in thinking positive and
reducing stress. Engaging in a relaxing activity is also helpful.
Source: “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by Luisito Cruz

22.
Battling Burnout: A Survival Guide
Practical Strategies
• Six Dimensional Wellness Model,
Bill Hettler
 Physical Development
 Spiritual Development
 Emotional Development
 Social Development
 Intellectual Development
 Occupational Development
• Additional Information can be
located at www.national
wellness.org/ and
www.hettler .com/
Source: “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by
Luisito Cruz, National Institute of Occupational Safety and Health (NIOSH)
-http://www.cdc.gov/niosh/ stresswk.html

23.
Battling Burnout: A Survival Guide
• Practical Strategies
 Getting External Support – This can come from either your
friends or co-workers
 Take Advantage of Work Support (e.g., FASP, flextime etc.)
 Take Advantage of Humor– A good laugh reduces stress
chemicals and increases relaxation while constant stress can
be physically harmful
Source: “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by Luisito Cruz, National Institute
of Occupational Safety and Health (NIOSH) -http://www.cdc.gov/niosh/ stresswk.html, BNet (Business Network)
-http://findarticles.com/p/articles/mi_m0826/ is_2_20/ai_113935569

24.
Battling Burnout: A Survival Guide
• Practical Strategies
 Consider a Career Transition – Signs you are at this
point include: boredom/loss of interest, irreconcilable
negative work relationships (e.g., supervisor etc.), toxic
work environment, mental exhaustion, time domination
(lack of persona time), absence of respect or value,
unprofessional work environment, loss of communication
and stifled development or growth.

25.
Battling Burnout: A Survival Guide
• Help Is Available
 Faculty and Staff Assistant Program (FASP) – Services
include professional consultations and interventions for wide
range of individual and organizational behaviors, issues and
needs in following core areas:
 Behavioral Mental Health
 Organizational Dynamics
 Health Promotion and Wellness
 Education and Outreach

26.
Battling Burnout: A Survival Guide
Help Is Available!!!!
Faculty and Staff Assistant Program (FASP)
Location: 1762 Clifton Road NE Suite P 1100
Contact: (404) 727-4328
Office Hours: 8:00a-5:30p

27.
Battling Burnout: A Survival Guide
• Practical Strategies
 Career Builder, http://www.careerbuilder.com/JobSeeker/careerbytes/
CBArticle.aspx?articleID=869
 “10 proven antidotes for workplace burnout” by Holly Moore on Bnet ,
http://findarticles.com/p/articles/mi_m0826/is_2_20/ai_113935569
 “A Strategy For Stress Practical Ways to Relieve Daily Tensions” by
Luisito Cruz, Suite 101, http://changing-
personalhabits.suite101.com/article.cfm/a_strategy_for_stress
 “Success Secret #6: Become an Expert at Something” by Keith
Ferrazzi on Monster, http://career-advice.monster.com/career-
networking/Success-Secret-6-Become-an-Expert-a/home.aspx

28.
Battling Burnout: A Survival Guide
• Practical Strategies
 Families and Work Institute, Work Flexibility: A Guide for Companies,
http://familiesandwork.org/3w/tips/downloads/companies.pdf]
 “Express yourself Most workers think they're creative, but fewer can
be at work: survey by Amy Hoak, MarketWatch,
http://www.marketwatch.com/news/story/your-creativity-stifled-work-
youre/story.aspx?guid=%7BACB89233-FB17-494D-B2E5-
DD20E990D52E%7D
 “13 Signs of Burnout and How To Help You Avoid It” by Henry Neils,
Assessment.com,
http://www.assessment.com/mappmembers/avoidingburnout.asp?
Accnum=06-5210-010.00&gclid=COTQwLOdnJQCFQnIsgod8VGQtQ
 National Institute for Occupational Safety and Health, CDC,
http://www.cdc.gov/niosh/stresswk.html
