Transcript burnout
Stress & Professional Burnout
SIGNS, SYMPTOMS, CAUSES & COPING
Objectives
Y o u w i l l l e a r n a b o u t p r o f e s s i o n a l b u r n o u t , i t s s y m p t o m s a n d c a u s e s a n d h o w i t d i f f e r s f r o m s t r e s s
Y o u w i l l i d e n t i f y t y p i c a l r e s p o n s e s t o w o r k p l a c e s t r e s s
Y o u w i l l s e t p e r s o n a l g o a l s t o e n g a g e i n t h e p r a c t i c e o f w o r k - s t r e s s m a n a g e m e n t
Stress Is…
A condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.
• People feel little stress when they have the time, experience and resources to manage a situation. • They feel great stress when they think they can't handle the demands put upon them. • Stress is not an inevitable consequence of an event: It depends a lot on people's perceptions of a situation and their real and perceived ability to cope with it.
Common Stress Symptoms
Physiologically, our bodies cannot experience stress and relaxation at the same time.
A Joyful attitude can be found in the attitude of the 4 Cs: C ontentment: the attitude of being ok with where we are in the moment.
C ommitment: feeling involved in the events of our lives rather than isolated; C ontrol: the attitude of seeking to find influence over outcomes rather than feeling powerless and ineffective; C hallenge: the attitude of seeing change as an opportunity for learning. Have the right attitude can positively affect our emotions and lead to healthy behaviors. It is possible to be positively joyful!
Stress in the Workplace
M A N A G I N G S T R E S S A N D P R E V E N T I N G B U R N O U T
Work-Stress Management
Every job places conditions upon us that we must adjust to. Job difficulties alone do not cause burnout. And burnout is not merely a matter of too much stress. Burnout can occur when: • A worker feels a lack of control over his/her working conditions, • Chronic work overload, • Unfair treatment, • Impossible expectations from your boss, • Unsupportive co-workers, • Inadequate training, • Lack of recognition, • Conflict of values, • Unpleasant work environment, • Lack of clear direction about priorities • Doing work that is monotonous or unchallenging
What is burnout?
Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. Stress is your body’s response to CHANGE It occurs when you feel overwhelmed and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place. Burnout reduces your productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful . Eventually, you may feel like you have nothing more to give. Most of us have days when we feel bored, overloaded, or unappreciated; when the dozen balls we keep in the air aren’t noticed, let alone rewarded; when dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be flirting with burnout.
You may be on the road to burnout if…
Every day is a bad day. Caring about your work or home life seems like a total waste of energy. You’re exhausted all the time.
The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming. You feel like nothing you do makes a difference or is appreciated.
Sources of stress/burnout
1 .
W O R K R E L A T E D 2 .
L I F E S T Y L E 3 .
U N I Q U E P E R S O N A L I T Y T R A I T S
Work related causes of burnout
Feeling like you have little or no control over your work.
Lack of recognition or rewards for good work. Unclear, inconsistent or overly demanding job expectations. Doing work that’s monotonous or unchallenging. Not able to see results of work.
Working in a chaotic or high-pressure environment
Lifestyle causes of burnout
Working too much, without enough time for relaxing and socializing Being expected to be too many things to too many people. Taking on too many responsibilities, without enough help from others Not getting enough sleep Lack of close, supportive relationships Lack of home/life balance
Personality traits can contribute to burnout
Perfectionistic tendencies; nothing is ever good enough Pessimistic view of yourself and the world The need to be in control; reluctance to delegate to others High-achieving, Type A personality
FIVE STEPS TOWARD MANAGING WORK STRESS
Step 1: Identify how you RESPOND to your specific work stressors.
Step 2: Set goals to respond more effectively.
Step 3: Avoid Stinking thinking.
Step 4: Negotiate to Solution Step 5: Pace and Balance Yourself
Preventing burnout
I F Y O U R E C O G N I Z E T H E W A R N I N G S I G N S O F I M P E N D I N G B U R N O U T I N Y O U R S E L F , R E M E M B E R T H A T I T W I L L O N L Y G E T W O R S E I F Y O U L E A V E I T A L O N E . B U T I F Y O U T A K E S T E P S T O G E T Y O U R L I F E B A C K I N T O B A L A N C E , Y O U C A N P R E V E N T B U R N O U T F R O M B E C O M I N G A F U L L - B L O W N B R E A K D O W N .
Building Resilience
Resilience is the process of adapting well in the face of adversity or change. It means "bouncing back" from difficult experiences.
Research has shown that resilience is ordinary, not extraordinary. People commonly demonstrate resilience. Being resilient does not mean that a person doesn't experience difficulty or distress. Emotional pain and sadness are common in people who have suffered major adversity or trauma in their lives. In fact, the road to resilience is likely to involve considerable emotional distress.
Resilience is not a trait that people either have or do not have. It involves behaviors, thoughts, and actions that can be learned and developed in
anyone
.
Set goals to respond more effectively to stressors
Take control!
Change, change, change …..
1. The external stressor (quit job, take time off, take regular breaks, reorganize time, etc.) 2. Your thoughts (awfulizing, ) dwelling, assuming control, etc. 3. Your health habits (relax, get more sleep etc.)
Negotiate to Solution
When in conflict…negotiate 1. State the problem.
2. State how you feel about the problem.
3. State how it affects your productivity and motivation.
4. Present a win-win solution
Resources: Dolan, S.L. 2006.
Stress, Self-Esteem, Health and Work.
Paterson, R. J. 2000.
The Assertiveness Workbook. How to Express your Ideas and Stand Up for Yourself at Work.
Pace and Balance Yourself
•Pay attention to your optimal performance times.
•Balance your day between difficult and pleasant tasks.
•Take advantage of breaks.
•Take advantage of a flexible work schedule.
•Organize your day •Track and manage interruptions.
Resources: Covey, S.R. 2004.
The 7 Habits of Highly Effective People.
McCorry, K.J. 2005
. Organize Your Work Day in No Time.
Building Resiliance
Factors in resilience
√ √ √ √ A combination of factors contributes to resilience. The primary factor in resilience is having
caring and supportive relationships within and outside the family
. Several additional factors are associated with resilience, including: The capacity to make realistic plans and take steps to carry them out A positive view of yourself and confidence in your strengths and abilities Skills in communication and problem solving The capacity to manage strong feelings and impulses
10 ways to build resilience
1.
2.
3.
4.
5.
Make connections. Good relationships with close family members, friends, or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.
Avoid seeing change as insurmountable problems. You can't change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Accept that change is a part of living. Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.
Move toward your goals. Develop some realistic goals. Do something regularly -- even if it seems like a small accomplishment -- that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, "What's one thing I know I can accomplish today that helps me move in the direction I want to go?" Take decisive actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.
10 ways to build resilience
6.
7.
8.
9.
Look for opportunities for self-discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.
Keep things in perspective. Even when facing very stressful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.
Maintain a hopeful outlook. An optimistic outlook enables you to expect that good things will happen in your life.
10.
Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.
Learning from your past
F o c u s i n g o n p a s t e x p e r i e n c e s p e r s o n a l s t r e n g t h c a n h e l p y o u l e a r n a b o u t w h a t
s t r a t e g i e s f o r b u i l d i n g r e s i l i e n c e
a n d s o u r c e s o f m i g h t w o r k f o r y o u . B y e x p l o r i n g a n s w e r s t o t h e f o l l o w i n g q u e s t i o n s a b o u t y o u r s e l f a n d y o u r r e a c t i o n s t o c h a l l e n g i n g l i f e e v e n t s , y o u m a y d i s c o v e r h o w y o u c a n r e s p o n d e f f e c t i v e l y t o d i f f i c u l t s i t u a t i o n s i n y o u r l i f e .
Consider the following
What kinds of events have been most stressful for me?
How have those events typically affected me?
Have I found it helpful to think of important people in my life when I am distressed?
To whom have I reached out for support in working through a traumatic or stressful experience?
What have I learned about myself and my interactions with others during difficult times?
Has it been helpful for me to assist someone else going through a similar experience?
Have I been able to overcome obstacles, and if so, how?
What has helped make me feel more hopeful about the future?
Coping with job burnout
T H E M O S T E F F E C T I V E W A Y T O C O M B A T J O B B U R N O U T I S T O Q U I T D O I N G W H A T Y O U ’ R E D O I N G A N D D O S O M E T H I N G E L S E , W H E T H E R T H A T M E A N S C H A N G I N G J O B S O R C H A N G I N G C A R E E R S . B U T I F T H A T I S N ’ T A N O P T I O N F O R Y O U , T H E R E A R E S T I L L T H I N G S Y O U C A N D O T O I M P R O V E Y O U R S I T U A T I O N , O R A T L E A S T Y O U R S T A T E O F M I N D .
Dealing with job stress
In order to avoid job burnout, it’s important to reduce and manage stress at work. Start by identifying what factors are stressful. Then you can take steps to deal with the problem, either by changing your work environment or changing the way you deal with the stressor.
Address problems at work
Actively address problems. Take a proactive approach – rather than a passive one – to issues in your workplace. You’ll feel less helpless if you assert yourself and express your needs. If you don’t have the authority or resources to solve the problem, talk to a superior. Clarify your job description. Ask your boss for an updated description of your job duties and responsibilities. Point out things you’re expected to do that are not part of your job description and gain a little leverage by showing that you’ve been putting in work over and above the parameters of your job. Ask for new duties. If you’ve been doing the exact same work for a long time, ask to try something new: a different grade level, a different sales territory, a different machine. Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and take perspective.
Recovering from burnout
S O M E T I M E S I T ’ S T O O L A T E T O P R E V E N T B U R N O U T – Y O U ’ R E A L R E A D Y P A S T T H E B R E A K I N G P O I N T . I F T H A T ’ S T H E C A S E , I T ’ S I M P O R T A N T T O T A K E Y O U R B U R N O U T V E R Y S E R I O U S L Y . T R Y I N G T O P U S H T H R O U G H T H E E X H A U S T I O N A N D C O N T I N U E A S Y O U H A V E B E E N W I L L O N L Y C A U S E F U R T H E R E M O T I O N A L A N D P H Y S I C A L D A M A G E .
W H I L E T H E T I P S F O R P R E V E N T I N G B U R N O U T A R E S T I L L H E L P F U L A T T H I S S T A G E , R E C O V E R Y R E Q U I R E S A D D I T I O N A L S T E P S .
3 recovery strategies
Burnout recovery strategy #1: Slow down
When you’ve reached the end stage of burnout, adjusting your attitude or looking after your health isn’t going to solve the problem. You need to force yourself to slow down or take a break. Cut back whatever commitments and activities you can. Give yourself time to rest, reflect, and heal.
Burnout recovery strategy #2: Get support
When you’re burned out, the natural tendency is to protect what little energy you have left by isolating yourself. But your friends and family are more important than ever during difficult times. Turn to your loved ones for support. Simply sharing your feelings with another person can relieve some of the burden.
Burnout recovery strategy #3: Reevaluate your goals and priorities
Burnout is an undeniable sign that something important in your life is not working. Take time to think about your hopes, goals, and dreams. Are you neglecting something that is truly important to you? Burnout can be an opportunity to rediscover what really makes you happy and to change course accordingly.
getting
help
1.
2.
3.
4.
5.
Family members and friends.
Self-help and support groups.
Books and other publications by people who have successfully managed adverse situations such as surviving cancer. These stories can motivate readers to find a strategy that might work for them personally.
Online resources.
A licensed mental health professional such as a psychologist can assist people in developing an appropriate strategy for moving forward. It is important to get professional help if you feel like you are unable to function or perform basic activities of daily living as a result of a traumatic or other stressful life experience.
References
Smith, M., Jaffe-Gill, E.et al.
Preventing Burnout.
www.helpguide.org
. retrieved 01/05/2011.
American Psychological Association.
The Road to Resilience
American Psychological Association
. The Psychologically Healthy Workplace Program.