Preventing Burnout

Jane Arnell, LCSW

Mental Health
Specialist
Preventing Burnout
 Signs of Burnout

Preventing Burnout
 Common Signs of Burnout
• Negative emotions
• Interpersonal problems
• Health problems
• Below-par performance
• Substance abuse
• Feelings of meaninglessness
From OVERCOMING JOB BURNOUT: HOW TO RENEW
ENTHUSIASM FOR WORK by Dr. Beverly Potter

Preventing Burnout
 Stress is…
…a Thinking, Emotional,
Physical Response to
Internal and/or External
Demands and Pressures

Preventing Burnout
 Stress Management
• Efforts to control and reduce
tension that occurs with a
difficult or unmanageable
situation
• Stress is neither good or bad –
it is cumulative & very personal.
The body responds to what it
perceives
Preventing Burnout
 MIND-BODY CONNECTION

• Hypertension STRESS
• Heart Disease
• Diabetes DEPRESSION
• Cancer
• Stroke
ANXIETY
• Hypothyroidism
• Multiple Sclerosis
• Fibromyalgia
• Aging

Preventing Burnout
 How much stress do you have?
• Negative attitude is a predictor of stress.
• Physical well-being impacts stress level.
• Support systems can help coping ability.
• Spend a little time each day thinking
about what has stressed you in the past
24 hours.

Preventing Burnout
 Acute Stress
• Emotional distress: irritability,
anxiety
• Physical distress: muscular tension,
stomach & bowel problem
• Symptoms: Elevated blood pressure,
dizziness, heart palpitations, chest
pain, shortness of breath, migraine
headaches

Preventing Burnout
 Chronic Stress
•Unhappy relationships
• Poverty
• Unhappy with job or career

Chronic stress results when a person

never sees a way out of a miserable
situation. Recovery may require
professional help.

Preventing Burnout
 Negative Stressful Life
Events

• Physical/Emotional Health Problems

• Family Problems
• Financial Difficulties
• Caretaking Responsibilities

Preventing Burnout
 Emotional Signs of Stress

• TENSION
• ANGER/IRRITABILITY
• PESSIMISM/CYNICISM
• RESENTMENT
• INATTENTIVENESS
• BOREDOM

Preventing Burnout
 Physical Signs of Stress

• RECURRING HEADACHES
• FATIGUE
• INSOMNIA
• DIGESTIVE PROBLEMS
• SKIN PROBLEMS
• NECK/BACK PAIN
• OVEREATING/OBESITY
• LOSS OF APPETITE

Preventing Burnout
 Behavioral Signs of Stress

• SMOKING
• EXCESSIVE DRINKING
• EXCESSIVE GAMBLING/PLAYING
THE LOTTERY
• EXCESSIVE BUYING
• EXCESSIVE TV WATCHING

Preventing Burnout
 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
 Job Depression

Preventing Burnout
 Clinical Depression
is…
…a persistent
negative change in
thoughts, feelings,
behaviors
Preventing Burnout
 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
<---------------------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
 Health

Preventing Burnout
 Major Risk Factors

• SMOKING
• PHYSICAL INACTIVITY
• FAMILY HISTORY
• DIET
• OBESITY
• STRESS
• DEPRESSION

Preventing Burnout
 TAKING CHARGE:
Physical Health

• ANNUAL PHYSICAL
• 7 or 8 HOURS SLEEP
• HEALTHY BREAKFAST
• GOOD DIET
• EXERCISE
(1/2 HR. WALK/DAY)

Preventing Burnout
 TAKING CHARGE:
Mental Health

DAILY:
• POSITIVE READING
• THREE POSITIVE SELF
STATEMENTS IN FRONT
OF THE MIRROR
• SET PERSONAL GOAL
• SET PROFESSIONAL GOAL

Preventing Burnout
 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
 TAKING CHARGE:
Mental Health

LONGTERM:
• DEVELOP FRIENDSHIPS WITH
POSITIVE PROACTIVE PEOPLE
• SPEAK WITH A FINANCIAL
COUNSELOR
• SPEAK WITH A JOB
COUNSELOR

Preventing Burnout
 TAKING CHARGE:
Mental Health

LONGTERM:
• JOIN/START A SUPPORT GROUP
• SEE A MENTAL HEALTH
COUNSELOR/THERAPIST
• BUY YOURSELF FLOWERS
• PLAN A TRIP

Preventing Burnout
 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
 Fundamental Challenges

• Failure to prioritize
ourselves first
• Unhealthy lifestyles

Preventing Burnout
 Destressors

Preventing Burnout
 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
 TAKING CHARGE:
Daily Destressors

• DEEP BREATHING
• MUSCULAR RELAXATION
• POSITIVE LAUGHTER
• PLANNED DAY

Preventing Burnout
 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
 Time Management

Preventing Burnout
 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
 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
 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
 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
 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
 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
 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
 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
 Action Plan

Preventing Burnout
 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
 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
 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
 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
 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
 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
 Self-Care—
Preventing Burnout
Self-Care is
essential in
preventing
burnout

Preventing Burnout
 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
 THANK YOU

e Arnell, LCSW
ntal Health Specialist
Preventing Burnout
d-Columbia Center for Living