- Slides: 21
Surge Protection: Preventing Burnout
Surge Protection: Preventing Burnout Welcome and Introductions
Learning Objectives • Understand identify the root causes of burnout • Identify symptoms and behaviors associated with burnout • Assess your personal risk for becoming burned out • Learn strategies for preventing burnout and techniques to restore your balance
Did You Know? Burnout is prevalent among the majority of workers with 68% reporting feeling burnout at work. ~ Career. Builder. com
Activity How do you react to extreme stress? • What describes you best? – – – I take a deep breath and move ahead. I smile and think, “Oh well…” I get angry and vent to anyone that will listen. I cry and want to run and hide. I think about solutions to the problem.
Root Causes of Burnout • Personal • Organizational • Environmental
Symptoms of Burnout • Physical Symptoms • Mental/Emotional Symptoms • Behavioral Symptoms
Resilience Lessons From Nature • Living things need to grow • Living and growth require an ecologically balanced environment • When ecological balance is disturbed, plants and marine life begin to die (www. balanceandinnovate. com) • Life and growth resume once balance is restored • Action is required to change behavior and restore ecological balance • Behavioral change to restore balance takes time, but persistent action does make it happen
When I Burnout… • What happens to my…? – – – Attitude Creativity Interactions with people Effectiveness in my personal life Effectiveness in my work Leadership skills
Restoring Your Balance • Focus on reducing energy drain • Identify what you can change - what you can’t • Align your goals, values and beliefs • Set limits and delegate • Give yourself frequent breaks • Seek support
Avoiding Burnout • Monitor your energy level and emotional state • Eat energy and brain foods • Pace yourself • Build problem-solving skills • Lighten the situation with humor • Assess your environment • Exercise regularly
Breathing Techniques • Begin with regular breathing • Pay attention to breathing • Observe inhalation and exhalation • Inhale for four counts • Hold for seven counts • Exhale for eight counts • Breathe normally
Why Should I Use Breathing Tools? • Shifts focus from outside to inside • Controls stressful emotions and anxiety • Increases energy and awareness • Harmonizes nervous system • Diverts attention to a safe place • Centers the mind and quiets mental chatter
Relaxation Techniques That Work • Diaphragmatic Breathing • Progressive Muscle Relaxation • Guided Imagery • Meditation
It’s Time to Try Relaxing! • You will learn techniques that you can use at work and at home so that you are able to relax yourself. – This will help you to avoid becoming overly stressed during your day. – This will help you to calm your thoughts and productively work through the stressful event. – This will allow you to end your day in a relaxing way.
Diaphragmatic Breathing • Changing your breathing will allow you to think more clearly. • Changing your thinking will allow your breathing to slow and become deeper. – – Sit back in your seat Make your hands comfortable Close your eyes Take a deep breath (inhale through your nose and exhale through your mouth) – Breathe again (Repeat until you feel calm and settled)
Progressive Muscle Relaxation • A two-step process to relax your muscles – Find a quiet place – Find a comfortable position that supports your head and neck – Close your eyes and take deep breaths – Tighten the muscles in your hands (clench your fists) for four seconds and then release – Repeat this process with other muscles in your body – Focus on letting go of the tension in that muscle area – Finish with slow and even breathing
Guided Imagery • You will need: – Quiet time – Privacy – An alarm clock (maybe) • Steps: – – – Get into a comfortable position Start using diaphragmatic breathing Begin to envision yourself in a relaxing environment Involve all of your senses in this imagery Stay in this place for as long as you need
Meditation • The most basic way to meditate: – Get into a comfortable position – Close your eyes – Clear your head • Additional tips – Give yourself time – Start with short sessions – There are other types of meditation that you can try • Focused meditation • Activity oriented meditation • Mindfulness techniques • Spiritual meditation
Thank You! Questions? ? ?
Works Cited Smith, Melinda, M. A. ; Segal, Jeanne, Ph. D. ; Segal, Robert, M. A. (2011). Preventing Burnout: Signs, Symptoms, Causes, and Coping Strategies. Retrieved from http: //www. helpguide. org/mental/burnout_signs_symptoms. htm Robinson, Lawrence; Segal, Robert, M. A. ; Segal, Jeanne, Ph. D. ; Smith, Melinda, M. A. (2011). Relaxation Techniques for Stress: Finding the Relaxation Exercises That Work for You. Retrieved from http: //helpguide. org/mental/stress_relief_meditation_yoga_relaxation. htm Cone, William, Ph. D. (2003). Beating Healthcare Burnout. Sound Minds. Retrieved from http: //www. totalqualitycare. com/articles. html