SelfCare to Overcome Job Stress and Burnout A
Self-Care to Overcome Job Stress and Burnout A Workshop Designed for Mental Health Professionals Julie Mc. Grath, LICSW Julie@Julie. Mc. Grath. com
STRESS-WHAT’S STRESSFUL ABOUT YOUR JOB?
THINK OF STRESS AND FRUSTRATION AS DISTRACTIONS TO YOUR SUCCESS
FACTS ABOUT STRESS Chronic stress floods the brain with powerful hormones that are meant for short-term emergency situations. Chronic exposure can damage, shrink, and kill brain cells. Under the conditions of extreme stress, the presence of too much cortisol has the effect of suppressing the immune system, thereby making it much less effective. (The Psychology of Happiness; Argyle, 2001)
THE BODY FOLLOWS WHERE THE MIND TAKES IT
STRESS COMES FROM 4 MAJOR SOURCES • Your Environment (weather, traffic, noise, air pollution) • Social Stressors (financial problems, work deadlines, presentation, interpersonal conflict, loss of loved ones) • Physiological (poor nutrition, lack of exercise, lack of sleep, illness, injuries, menopause and aging all tax the body)
STRESS! • Your Thoughts! How you interpret and label your present experience and what you predict for your future can either serve to relax you or stress you. Almost every system in the body can be damaged by stress (The Relaxation and Stress Reduction Workbook, Davis, Mc. Kay, Eshelman)
STRESS FEEDS STRESS • Stress feeds upon stress. The more stressed we are, the easier it is for the little things to upset us. Worry impairs our ability to think clearly and function productively, and that in turn stresses us out even more. We are so used to being stressed that we have come to think of it as a normal part of our lives. (Don’t recognize when you are in it)(circle) • Stress is not normal. It signifies an imbalance and is harmful to our physical health. (The Inner Game of Stress, T. Gallwey)
Behavioral Symptoms of Stress • • Increased smoking Increased use of alcohol or drugs Nail biting Changes in eating habits-exacerbates acne Neglect of responsibility Poor job performance Unusually poor hygiene What do you do when you are stressed?
WARNING LIGHTS • Our bodies provide the first clues to us that our stress levels are too high. • When stress throws us off balance physically, our bodies react with signals to let us know that something is wrong. (High Octane Women, Dr. Sherrie Bourg Carter)
WARNING LIGHTS Some signals are missed and minimized. Some you see and decide not to attend to. But they were always there, usually flashing brightly, but often ignored. (High Octane Women, Dr. Sherrie Bourg Carter)
WHAT ARE YOUR WARNING LIGHTS?
“People fight fatigue with coffee, tea, caffeinated drinks, cigarettes, alcohol, & high-fat food. Stimulants further weaken the body and create greater imbalance. ” (The Inner Game of Stress, T. Gallwey)
TOP STRESS REDUCER? HINT: Any type will reduce feelings of tension and anxiety
EXERCISE!
BE KIND, INSIGHTFUL AND AWARE • Be Compassionate and patient with yourself. It can take a while to put in to effect coping strategies to deal with stress. • Acknowledge what you can and cannot control (The Relaxation and Stress Reduction Workbook)
COMMON TRAITS OF STRESS RESISTANT PEOPLE • Hardy personalities • High levels of commitment, control and challenge • Hardy people see the changes in life as challenges to master, not obstacles to overcome
PRESSURE VS. CHALLENGE • • PRESSURE Experience it from the inside, feels like something is pushing us from the outside Try to live up to others expectations Fear of failure Inner conflict CHALLENGE • Accept it as wanting to do your best • Relaxed concentration • Clarity of intention • Ability to reach for one’s best • Both put us in a state of aroused attention, however an accepted challenge does not carry the harmful physical and mental by-products of stress
A CHALLENGE FOR YOU • Is there a way to take the pressure you feel and focus on it being more of a challenge? • Shift your perspective “When I feel I have a challenge in front of me that I accept as something I want to do my best with, I am alert and my abilities are accessible to me. ” (The Inner Game of Stress)
DON’T GET STRESSED BY THE PREDICTABLE
I CAN’T DECIDE IF I NEED A HUG, AN XL COFFEE, 6 SHOTS OF VODKA, OR 2 WEEKS OF SLEEP
STRESS RELEASE IN THE MOMENT • • • TAKE A BREATH WALK TALK WITH A CO-WORKER LOOK AT PICTURES THAT RELAX YOU STRETCH
TAKE YOUR BREAKS
BE AWARE OF YOUR POTENTIALLY STRESSFUL EFFECTS OF YOUR PROMISES
RULE YOUR MIND OR IT WILL RULE YOU This constant, unproductive preoccupation with all the things we have to do is the simple largest consumer of time and energy -Kerry Gleason
CHOOSING ACTIONS IN THE MOMENT 1. 2. 3. 4. Context Time available Energy available Priority
RECOGNIZE PATTERNS OF BEHAVIOR (name your bad habits)
LET GO OF BATTLES THAT CANNOT BE WON
TEAM WORK • Moods are contagious • Moods affect how people relate to one another • Moods affect the decision-making and energy of the team MOODS OF TEAM MEMBERS WILL IMPACT THE PERFORMANCE OF THE TEAM (Quick Emotional Intelligence Activities for Busy Managers, Adele B. Lynn)
BLAMING OTHERS/BLAMING SELF I’M FRUSTRATED AND IT’S ALL YOUR FAULT!! When you are in this negative blaming mindset, your brain will find the data you need to make others look irrational and unreasonable. Thoughts will focus on “who” not “why”
BLAMING OTHERS
INFLAMMATORY THINKING • I can’t stand this, why is the copy paper never refilled? ? • That’s just like the _____(nurses, doctors, case managers) to never get back to me!!! • Doesn’t anyone know what they are doing? ? • Who hires these jerks? ? ? • How can I work in a place that does this? ? ?
IT’S YOUR FAULT!!! (not mine) • Blaming eliminates the ability to find solutions and options • With blaming comes frustration and ANGER • Stress hormones are activated
BLAMING SELF • Loss of energy and depression • Inner critic comes alive
BLAMING SELF/BLAMING OTHERS • Damage our relationships, health, mood, momentum and are 100% ineffective in solving problems • The result: hopelessness, depression, burnout, loss of camaraderie at work, hostile work atmosphere (A. Maravelas)
REFLECTIVE THINKING • • What is causing their behavior? What could be going on? More rational and less critical We become curious as to what is happening not jumping to conclusions/rude/anger
GOT STRESS? ? ? • • Whatever…. I can’t deal with that/her/him right now… Who cares? Just give them what they want… Optimal Functioning?
OPEN THE CONVERSATION WITH… 1. Affirm the relationship. ”I want to talk to you because…. ” 2. State the facts. “I’ve noticed…” 3. Ask for help in understanding his or her behavior. “Can you help me understand why…” 4. State what you want. “I’d prefer it if you would…”
SUPERVISION IS KEY Talk it over with someone first, maybe they aren’t the problem, maybe the problem is you We accuse others, and excuse ourselves
BACK OFF WHEN YOU DON’T KNOW WHAT TO DO
BURNOUT WHAT EVERY EMPLOYEE NEEDS TO KNOW
DEFINITION OF BURNOUT When you are working in situations of chronic imbalance in which the job demands more than you can give and provides less than you need, you feel overworked, undervalued, and no longer in control of the job you do. ’ -Christine Maslach & Michael Leiter The Truth about Burnout
BURNOUT ‘Equally dangerous (to burnout) is chronic boredom and consistently feeling that you’re underutilized or undervalued at work or lacking the opportunity to stretch your mind-body muscles in a meaningful way. Such a state gradually leads to smoldering anger, depression, or burnout just as out-of-control overwork does. ’ -Mark Gorkin Practicing Safe Stress
BURNOUT Too much being asked of you, too little being returned
BURNOUT Burnout= A state of physical and emotional exhaustion caused by excessive or prolonged stress “People feel drained and used up”-C. Maslach
BURNOUT IS… Unhappy- miserable human being, depression, decreased socialization and energy Resentful of others- irritable and angry at coworkers and clients No longer finding fun or satisfaction in job (not feeling FLOW) Shift in view of others-from positive and caring to negative and uncaring (C. Maslach-Burnout) Exhaustion- physical, emotional, drained and empty Trapped in job with no hope of positive changes or improvement
SIGNS OF BURNOUT • Viewing work as chore • Feeling overwhelmed and unable to meet demands • Cynical (other people are selfish), hopeless, decreased productivity • Frustration
STAGES OF BURNOUT Weiss 2004
ENTHUSIASM • Motivated, enthusiastic, gives 110% to work • Takes work home, stays late, lets session run over • Idealistic, over-zealous to prove oneself as competent • New to the job, new to the profession • “Extra effort”
STAGNATION • Clinician feels “in a rut” • Stuck in routine, lacking variety or feels little challenge • Little joy in work • No extra effort beyond what is expected
FRUSTRATION • Clinician develops feelings of hopelessness and /or powerlessness; questions the effectiveness of therapy with difficult or unresponsive clients • Feels relief when clients cancel • Questions the profession in general • Unhappiness and discontent are prevalent • Demanding and/or pushy towards clients
APATHY • MOST SEVERE STAGE • High levels of frustration, clinician is on ”automatic pilot” • Goes to work, gives standard responses, lacks creativity, empathy and warmth • Collects the paycheck and goes home • Clients suffer
USE SOLUTIONS BEFORE THERE IS A PROBLEM (christina maslach)
TOO LATE
IDENTYFING BURNOUT • • Withdraw from job, both psychologically and physically Invest less time and energy in their work They do what is absolutely necessary Absent more often In addition to doing less, they do their work less well Cynical Exhausted all the time (The Truth about Burnout, Maslach & Leiter)
STRESS VS. BURNOUT Burnout may be the result of excessive stress, but it isn’t the same as too much stress. Stress is about when you feel like the negatives are too much, but you still see the light at the end of the tunnel. When you are in burnout, there’s no light. No tunnel. Just endless darkness and emptiness. STRESS vs. - Overwhelmed but optimistic - Increased urgency/ hyperactivity - Sense of you just have to do it - Leads to anxiety disorders - Exhausts energy - Most damage is physical in nature BURNOUT - Overwhelmed but can’t see beyond it - Decreased drive and motivation - Need to escape or avoid; no energy - Leads to depression and paranoia - Exhausts motivation and hope ( from Burnout: Signs, Symptoms and Prevention, 2006 http: //www. helpguide. org/mental/burnout_signs_symptoms. htm
Human Service Work-What sets us apart from other occupations? • Responsibility for other’s wellbeing • Human service work is expected to be more than just a job. It is a calling. As a result: One’s identity and self esteem is more tied to the outcome of one’s work more than other occupation • A desire to be helpful • True empathy and concern for people who are suffering • A desire to make a difference in the world • A sense of joy at helping others maximize their
WHAT WE HEAR IN A DAYS WORK • Trauma, pain, abuse, horrible events and suffering from the dying, the addicted, the poor, the traumatized, the perpetrator, the ill, the depressed, the offender, the homeless • How many times do you think “Just when I thought I heard it all…” or “I couldn’t make this story up if I tried…” • Has anyone ever asked you “How do you do that job? ” or “I could never do what you do!”
FEEDING BURNOUT Employees devoting more time to tasks that are not personally rewarding and do not further their careers (The Truth About Burnout, Maslach & Leiter) Staff Burnout, Cherniss)
SELF-CARE
“SLEEP DOESN’T HELP IF IT’S YOUR SOUL THAT’S TIRED”sun-gazing. com
BASIC MAINTENANCE • You have to sleep. • You have to eat. • You have to drink water.
DO I HAVE TO WORK ON BEING RESILIENT?
RESILIENCE IS A SET OF SKILLS-AS OPPOSED TO A DISPOSITION OR PERSONALITY TYPE-THAT MAKE IT POSSIBLE FOR PEOPLE NOT ONLY TO GET THROUGH HARD TIMES BUT TO THRIVE DURING AND AFTER THEM. -Dr. Dennis Charney
Giving of yourself must be balanced with giving to yourself
BE AT PEACE WITHIN YOURSELF The therapist’s presence- his excitement, enthusiasm, and the power of his personality…the therapist enters the relationship with clarity, openness, and serenity and comes fully prepared to encounter a soul in torment. “One of the greatest gifts we can share with coworkers and patients is a sense of our own peace and self-respect. However, you can’t share what you don’t have. It is as simple as that. ” (The Resilient Clinician, R. Wicks)
SELF CARE Respect yourself enough to have a self-care protocol. (The Resilient Clinician, R. Wicks) Resilient people confront life’s obstacles and emerge with greater wisdom, flexibility, and strength. Virginia Resilience Project
ASK YOURSELF “What do I need to put into place in my own life that will enable me to reap the most out of having the privilege to participate in such a noble profession and, in turn, experience a more meaningful personal life in the process? ” (The Resilient Clinician, R. Wicks) What’s on your list?
STRIKING THE BALANCE-NEED MORE TIME IN YOUR DAY?
BASIC QUESTIONS TO ASK YOURSELF 1. WHEN WAS THE LAST TIME I PARTICIPATED IN ACTIVITIES I ENJOYED? 2. HOW DID I FEEL AFTER? 3. WHEN WAS THE LAST TIME I WAS DOING SOMETHING I LOVED SO MUCH THAT TIME STOOD STILL AND I DIDN’T WANT IT TO END?
A BOUNDARY This is my limit. Go no further. ANY PART OF YOUR LIFE THAT IS NOT WORKING CAN BE IMPROVED BY BOUNDARIES. (A. Katherine-How To Set Healthy Boundaries Every Day)
THE POWER OF NO • Ability to say NO is one of the most important skills one can have, particularly for givers • Saying NO is huge in establishing work/life balance • NO makes other people respect you and your time more • Personal Integrity requires the power of NO Adam Grant, U of Penn. Organizational Psychologist
THE POWER OF POSITIVE THINKING WHAT PEOPLE WHO HAVE A HIGH LEVEL OF HOPE CARRY WITH THEM FOR SUCCESS 1. Motivate themselves 2. Find ways to accomplish objectives 3. Being flexible enough to change direction 4. Will not give in to overwhelming anxiety 5. Will not have a defeatist attitude in the face of setbacks or challenges (D. Coleman)
ADOPT A POSITIVE, OPTIMISTIC OUTLOOK TOWARDS LIFE • Being confident that whatever the world throws at you, you will be able to turn it around. • Whatever goal you set for yourself, you will be able to achieve it, based on your abilities and inner strength.
ACTION POINT 1. Start out each morning convinced it will be an outstanding day. Use visualizations and positive affirmations. 2. Open your mind to possibilities, not roadblocks. 3. Limit (or eliminate entirely!) negative exposures.
ACCEPT THE FACT THAT, EVERY ONCE IN A WHILE, YOU ARE GOING TO HAVE A REALLY BAD DAY
DEVOTION TO THE 4 R’S • • REST RELAXATION RECREATION REFLECTION (circle of time) (Inner Game of Stress)
GOALS…WHAT ARE YOURS? WEEKLY-MONTHLY-YEARLY • • 1 MONTH 3 MONTHS 1 YEAR 5 YEARS
1. ENLIST LOVED ONES
2. SEEK OUT CHALLENGES
CLIMB TO THE TOP Set reachable goals that become progressively more challenging Start telling yourself that the smooth comfortable life is not something to strive for, but rather a recipe for boredom and stagnation (Michael Matthews-Psychology Today March/April 2011)
3. GET PHYSICAL
4. REWARD YOURSELF
ONE IMPORTANT QUESTION TO ASK YOURSELF HOW IS IT THAT I FEEL WHEN I AM AT MY BEST? (T. Schwartz)
PEACEFUL
CONFIDENT
ENERGIZED
JOYFUL
HOW DO YOU FEEL AT YOUR BEST? • CARD EXERCISE
NOT FEELING YOUR BEST? WHICH DIRECTION ARE YOU HEADED?
STEP AWAY TO DO MORE “ STRATEGIC RENEWAL” including 1. Daytime workouts 2. Short afternoon naps 3. Longer sleep hours 4. More time away from the office 5. Longer, more frequent vacations Significantly boosts workplace productivity! (Tony Schwartz, The Energy Project)
BALANCING OUR ENERGY NEEDS People are at their best when they move between expending energy and intermittently renewing their four energy needs: Physical, emotional, mental and spiritual. Stepping away from one task to another doesn’t buy renewal time (T. Schwartz-Success, Feb 2015)
VACATION IS GOOD FOR YOU
VACATION IS GOOD FOR YOU
OWN IT. Take responsibility for your decision to choose one activity over another, rather pretend that you are the passive victim of circumstance. You are in charge of your own life balance (The Relaxation and Stress Reduction Workbook, Davis, Mc. Kay, Eshelman)
HAPPINESS IS THE PRECURSER TO SUCCESS HAPPINESS AND OPTIMISM ACTUALLY FUEL PERFORMANCE AND ACHIEVEMENT (THE HAPPINESS ADVANTAGE, S. ACHOR)
POSITIVE TETRIS EFFECT THREE GOOD THINGS
3 POWER-UPS
TOP STRESSORS WORK FAMILY RESPONSIBILITIES HEALTH PROBLEMS ACCORDING TO APA 2014 STUDY
“SPENDING AND ACCUMULATING HAVE BECOME STAND-INS FOR HAPPINESS” (ENAYATI)
Essential components of true wealth (Happiness, Diener & Biswas-Diener)
SUMMARY • STRESS-UNDERSTAND THE EFFECTS AND HOW TO MANAGE IT • BURNOUT-SELF-CHECK AND SUPERVISION • SELF-CARE-A PRIORITY ALWAYS STEP AWAY TO DO MORE! JULIE@JULIEMCGRATH. COM
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