burnout - wake up callmadc.homestead.com/jobburnoutpreventionpresentation.pdf · learning...
TRANSCRIPT
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BURNOUT - "Wake up call"
Help for the Caring Professional
Linda H. Scruggs, MHS
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Learning Objectives
• At the conclusion of this presentation, the participant should
be able to:
• 1. Recognize the common physical, emotional, and behavioral
warning signs of job burnout
• 2. Identify both individual vulnerabilities and job-specific risks
that increase the likelihood of developing job burnout
• 3. Gain practical tips for stress-management and preventing
burnout
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Stress at Work
• More than half of all American workers describe frequent stress at work
• In the US, workers have fewer vacation days per year than any other developed country
• Over 30% of workers stay „connected‟ to the office when they are on vacation
• Working parents report feeling “preoccupied” by work and regularly bring work projects home
Source: CareerBuilder.Com; CNN.com, “Five warning signs of job burnout”
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• Work STRESS is often confused with
CHALLENGE
• Challenges motivate us to perform, while
chronic stress makes it difficult to carryout
routine work duties…
• Left unchecked, chronic stress can lead to
BURNOUT
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Defining the problem
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STRESS
• Stress can result from any situation where we feel that the demands we are facing exceed our resources
• Resources include Time, Money, Energy, Thought, Patience, Creativity, Compassion, etc…
• Because life is full of Demands, and all us of have a limited amount of Resources to meet these demands, STRESS becomes a „fact of life‟
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Burnout
“Burnout is a state of physical, emotional and
mental exhaustion caused by long-term
exposure to demanding work situations.
Burnout is the cumulative result of stress.”
Source: Mayo Clinic, Mayoclinic.com
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Chronic Stress & Burnout impacts
our health, mood states, and even
our thinking….
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Common „signs and symptoms‟ of chronic
stress and burnout
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Signs of Burnout: Health
• Your sleep is changing
• You feel exhausted
• You‟re always getting sick and/or you take more sick days
• You have frequent aches and pains
• You are using alcohol, cigarettes, drugs, food, or shopping to feel better about work
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Emotional Signs of burnout
• You‟re frequently bored at work
• Work feels meaningless, there is no purpose in your work
• You are often irritable or lose your temper with coworkers, family, and friends
• You feel preoccupied by fears of losing your job
• You are more cynical about your work (the “so what” factor)
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Cognitive Signs of Burnout
• You can‟t concentrate
• You have trouble making decisions
• Your mind goes blank
• You make more mistakes
• You work hard but seem to accomplish very little
• You „zone out‟ or stay on automatic pilot
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Reviewing common environmental and
individual „traps‟ that lead to burnout
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Looking around…The work
environments that create burnout
• Low control
• Lack of reward
• Unclear expectations
• Unrealistic expectations
• Too little or too much work
• Lack of feedback
• Critical boss
• Frequent Deadlines
• Too little pay
• Competing demands
• Office politics
• Bureaucracy
• Unhealthy coworkers
• Helping/caregiving profession
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Looking within…. Individual variables that increase risk for burnout:
• Your expectations don‟t match reality
• You have rigid ideas about how things “should” be
• You‟re a perfectionist
• Can‟t say no
• You ruminate (replay) conversations with coworkers, managers
• You are experiencing a personal or family crisis
• You have „dysfunctional‟
relationships with
coworkers
• You are juggling several
roles
• You habitually take work
home with you
• You have trouble organizing/managing time
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• Every workplace offers challenges, stressors, and opportunities
• We are all vulnerable and may experience several of these common symptoms at some point during our work lives
• The helping professions have some of the highest risk for job burnout
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What can be done?
• Fact:
• Our ability to cope with stress has an impact on our health and happiness.
• Fact: We all have strategies to cope with stress that we use on a daily basis.
• Fact: Our Coping Strategies have the potential to either Help or Hinder (make worse) us in dealing with any given situation.
• Fact: It is never too late to learn new Coping Strategies to improve our health and happiness.
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Strategies for preventing and
coping with stress and burnout
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• The first step to managing stress at work is
increasing awareness of the individual and
environmental triggers that make us vulnerable
to the stress response
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Emotional „habits‟ are hard to
break
• Habits/patterns of responding to stressful
situations become automatic, and may be
difficult to recognize at first
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A Mindful Approach to Reducing
Stress
“Mindfulness means paying attention in a
particular way: on purpose, in the present
moment, and nonjudgementally. This kind of
attention nurtures greater awareness, clarity,
and acceptance of present-moment reality. It
wakes us up to the fact that our lives unfold only
in moments” (Wherever you go, There you are. page 4).
-Jon Kabat-Zinn
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• Mindfulness is routed in eastern philosophy but has been applied to western medicine
• Mind-body medicine recognizes the link between what is going on in the „mind‟ (stress, negative emotions) and the body (disease states, healing)
• Mindfulness has been applied to stress
management and is a useful approach to
combating the impact of chronic stress on
psychological and physical health
Origins of Mindfulness
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Mindfulness
• Focused awareness on the present
moment
• Paying attention to what is happening internally or externally while it is happening
• Can be practiced formally or applied in moment-by-moment experiences
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What can mindfulness do for me?
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• “Some of the worst things in my life never
actually happened.” (Mark Twain)
• “Life is what happens to you while you're
busy making other plans.” (John Lennon)
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• How am I feeling right now?
• What is going on with me at this moment?
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How am I right Now?
Stressed!
Thoughts of the
Past
What is happening In this moment?
Thoughts about the
Future
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Some „mindful‟ approaches to
stress
• All that we have is the present moment
• Thoughts are not facts
• We are more than our thoughts
• Enhanced awareness adds more joy to life
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Tips for enjoying “more moments”
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1. Keep Breathing
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2. Move more
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3. Stay Connected
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4. Plan your day
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5. Do one thing at a
time
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6. Just Say ‘no’
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7. Reward yourself
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8. Change your thinking
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9. Turn down the
noise
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10. Build your social support network
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Wrapping Up…
• Questions and Discussion