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COMBAT ADVISOR BURNOUT USE BREATH, THOUGHTS, AND MOVEMENT TO
Presented by Rainie Ingram
ABOUT ME
Rainie Ingram, M.Ed.
Senior Academic Advisor
Weber State University
College of Engineering, Applied
Science, & Technology
Graduation Hooding Ceremony
December 16, 2015
Survivors at the Summit
July 30, 2016
Ringing the Bell!
September 29, 2016
Yoga Teacher - RYS 200
November 4, 2017
BURNOUT
Merriam-Webster defines burnout as exhaustion of physical or emotional strength or motivation usually as a result ofprolonged stress or frustration.
• Large advising loads
• High peak advising times
• Creating and updating resources (quick turnaround due to policy changes)
• Increase demand responding to email and voicemail
• Committees
• Additional duties
COULD YOU BE EXPERIENCING A MISMATCH?Maslach and Leiter (1997), described six areas in our work life that we can experience conflict or a "mismatch" with our personal goals, expectations, preferences, and work patterns.
Workload, Control, Reward, Community, Fairness, Values(too much, not enough, doesn't align)
• Listening
• Teaching
• Problem Solving
• Advocating
• Strategizing
• Caring
ADVISINGHelping Profession
ADVISING IS TEACHINGWhat is an essential quality that an advisor
needs to be an effective teacher?
Considering all of your years as
a student, choose a teacher you
liked the most and provide two
words to describe that teacher.
120 STUDENT TEACHERS
Provide two words that
describe the best teachers you
have had during all of your
years as a student
51 JUNIOR
COLLEGE STUDENTS
Most popular word was caring(Skovholt & D'Rozario, 2000)
Academic advisors may find themselves stressed out juggling their work responsibilities while balancing
other-care with self-care, which can lead to job burnout.
Negative Impacts of Burnout
Adverse Effects
Physical HealthPsychological Well Being Work Performance
WHAT ARE THE SIGNS?
• Overextended
• Ineffective
• Cynical
• Incompetent
• Lack of Achievement
• Less Productive
• Apathetic
PSYCHOLOGICAL WELL BEING
Feelings associated to burnout
(Trotter-Mathison, M., & Skovholt, T., 2014; Leiter, M. P., & Maslach, C., 2008)
• Job Dissatisfaction
• Low Organizational Commitment
• Absenteeism
• Impaired Job Performance
• Desire to Leave
WORK PERFORMANCE
Negative responses to the job associated to burnout
(Leiter, M. P., & Maslach, C., 2008)
• Headaches
• High Blood Pressure
• Gastrointestinal Issues
• Muscle Tension
• Sleep Disturbances
• Increased Susceptibility to colds and other illnesses
PHYSICAL HEALTH
Health problems associated to burnout and the stress response
(Leiter, M. P., & Maslach, C., 2008; Harvard Health Publishing, 2018)
SELF CARE STRATEGIES
• Diaphragmatic Breathing
• Meditation
• Movement
Last Year's Gross Sales
$250K
DIAPHRAGMATIC BREATHING
(Ma et al., 2017; Harvard Health Publishing, 2018)
• Slows Heartbeat
• Lowers or Stabilizes Blood Pressure
• Lowers Cortisol Levels
• Increases Attention Sustainability
• Improves Cognitive Function
MEDITATION
(https://www.irest.org/about-irest)
• Depression
• Anxiety
• Sleep Problems
• Post-traumatic stress disorder
Yoga Nidra program that was approved as a
Complementary and Alternative Medicine by
the Defense Centers of Excellence.
U.S. Army Surgeon General lists Yoga Nidra as
a Tier 1 approach for Pain Management.
• Physical activity can improve PTSD
and depressive symptoms
BENEFITS OF YOGA
Physical Activity - Breath Work - Meditation
(Rosenbaum et al., 2015; Jindani, F., Turner, N., & Khalsa, S. B. S., 2015; Katzman et al., 2012)
• Yoga participants showed
improvement with insomnia, mood,
perceived stress, and anxiety
YOGAA MOVING MEDIATION
About iRest. (n.d.) Retrieved from https://www.irest.org/about-irest
Jindani, F., Turner, N., & Khalsa, S. B. S. (2015). A yoga intervention for posttraumatic stress: A preliminary randomized co ntrol trial. Evidence-Based
Complementary and Alternative Medicine, 2015.
Katzman, M. A., Vermani, M., Gerbarg, P. L., Brown, R. P., Iorio, C., Davis, M., ... & Tsirgielis, D. (2012). A multicomponen t yoga-based, breath intervention
program as an adjunctive treatment in patients suffering from generalized anxiety disorder with or without comorbidities. International journal of
yoga, 5(1), 57.
Leiter, M. P., & Maslach, C. (2008). Early predictors of job burnout and engagement. Journal of applied psychology, 93(3), 498-512.
Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and
Stress in Healthy Adults. Frontiers in Psychology, 8, 874. http://doi.org/10.3389/fpsyg.2017.00874
Maslach, C., & Leiter, M. P. (1997). The truth about burnout: How organizations cause personal stress and what to do about it. San Francisco: Jossey-Bass.
Relaxation techniques: breath control helps quell errant stress response (2018). Harvard Health Publishing. Retrieved from
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Rosenbaum, S., Vancampfort, D., Steel, Z., Newby, J., Ward, P. B., & Stubbs, B. (2015). Physical activity in the treatment of post-traumatic stress disorder: a
systematic review and meta-analysis. Psychiatry research, 230(2), 130-136.
Skovholt, T. M., & D'Rozario, V. (2000). Portraits of outstanding and inadequate teachers in Singapore: the impact. Teaching and Learning, 21(1), 9-17.
Trotter-Mathison, M., & Skovholt, T. (2014). The resilient practitioner: Burnout prevention and self-care strategies for counselors, therapists, teachers, and
health professionals. Routledge.
References
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