stress & burnout 2014
DESCRIPTION
This is a presentation delivered to staff at City of Cape Town as part of Latitude Training & Grant Hamel's way to help heal the world. It was well received and people walked away enthralled, empowered and wanting more ...TRANSCRIPT
STRESS & BURNOUT
2014
Grant Hamel’s
Understanding & Changing the
Impact of stress & burnout
Presented By
Grant Hamel (BCom Hons, NLP Trainer)
Page 1
Welcome & Introductions
Are you Stressed or Burnt out?
What is the impact of stress in your life?
What have you done about stress in your life?
What can you do about stress in your life?
Review, consolidation & feedback
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Physiological or Biological Stress is an organism's response to a stressor such as an environmental condition or a stimulus.
Stress is a body's method of reacting to a challenge.
According to the stressful event, the body's way to respond to stress is by sympathetic nervous system activation which results in the fight-or-flight response.
In humans, stress typically describes a negative condition or a positive condition that can have an impact on a person's mental and physical well-being.
Wikipedia, 28 March 2014
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Body’s way of responding to any kind of demand. Caused by good and bad experiences.
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Burnout is a psychological term that refers to long-term exhaustion and diminished interest in work.
The Maslach Burnout Inventory uses a three-dimensional description of exhaustion, cynicism, and inefficacy.
The antithesis of burnout as engagement, which is characterized by energy, involvement and efficacy, the opposites of exhaustion, cynicism and inefficacy.
Wikipedia, 28 March 2014
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Burnout is extreme fatigue, manifested physically, emotionally and spiritually - The Joy of Burnout by Dr Dina Glouberman (2002)
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Feeling like you’re at the end of your rope
Feeling snappy and irritable
Insomnia & difficulty sleeping
Avoiding situations that cause distress
Easily distracted
Saying I’m fine &
putting on a brave
face
Never taking a break from your
desk
Feeling like you’re not really getting
anywhere
That out of control feeling
Feeling trapped
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The Compulsion to Prove Oneself Working Harder Neglecting Their Needs Displacement of Conflicts Revision of Values Denial of Emerging Problems Withdrawal Obvious Behavioral Changes Depersonalization Inner Emptiness Depression Burnout Syndrome
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Physical Symptoms ◦ Sleeplessness
◦ Loss of appetite
◦ Headaches
◦ Blood pressure
◦ Fatigue/flu..
◦ Hair loss
Emotional Symptoms ◦ Nervousness
◦ Anxiety
◦ Moodiness
◦ Irritability
◦ Memory problems
◦ Over reactions
◦ Out of control
Relationship Symptoms ◦ Increased arguments
◦ Social Isolation
◦ Conflicts with peers
◦ Road rage
◦ Violence
“Don’t Think About A Blue Banana”
Your Body is Designed to Produce Behaviour based on what you think about
What are you focussing on?
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Every day is a terrible day for a miserable person, but a cheerful heart has a continual feast (Bible Proverbs 15:15)
On no soul doth Allah Place a burden greater than it can bear (Quran 2:286)
Anxiety in the heart of a person causes dejection, but a good word will turn it into joy (Torah Proverbs 12:25).
Unnatural work produces too much stress (Bhagwad Gita 3:35)
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Adrenal glands secrete stress hormones
(eg. adrenaline) to prepare body for acute
emotional & physical stress
When you keep pushing yourself, adrenal glands
will fatigue & won’t be able to produce enough
adrenaline
Adrenal fatigue causes fatigue, cravings, weight gain, mood swings & other health problems
How you view things
Work | Family
Unpredictable events
Poor health habits
Negative attitudes
Unrealistic expectations
Perfectionism
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• Sometimes fight or flight are *exactly* the
right choices, of course. • If there actually is a wild animal/train/landslide
bearing down on you
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“The Problems of
Today
Were Created by
The Thinking of Yesterday”
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C > E The best you can do for someone is to take them back to choice
Reframing: Changing the context The knife is but a knife – surgeon vs murderer
If at first you don’t succeed – change your strategy Story: Blind Man & Art Director
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Action
Belief
Resources
Leveraged
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Watch a funny movie
after a stressful day
Crack jokes at yourself
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Talk to a friend
People who are not
involved can often
have solutions.
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Body generates
adrenaline in
response to stress
Collect and redirect
that energy to
create value
Modalities
Sub-Modalities
Eye Cue Movements
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“You can pretend anything and
master it.” Milton Erickson
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identifying which Strategy works best with your personality”
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RESULTS (VICTOR)
STORY (VICTIM)
C > E Cause Effect
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Work boundaries:
1. Take a one-hour lunch break (Sit down to drink a full cup of tea/coffee mid-morning & afternoon)
2. Don’t work 3 shifts a day
(ie. morning, afternoon & evening)
3. Set yourself strict work hours
(take weekends off; apply working hours to when you check email)
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Putting YOU first:
4. Put your well-being first (rest if you are tired;
Is saying Yes to a person saying No to yourself?
______________________________________________________________
1 5 10
OK
Putting YOU first:
5. Identify people who will support you to put yourself first (talk to them when you feel overwhelmed or stressed)
6. Self-talk. Remind yourself:
You don’t HAVE to do anything
&
It’s OK if you don’t finish everything today
or if you postpone a deadline
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Stress-reduction techniques
7. Have Downtime every day:
20-30 mins is recommended during stressful times
3 Types of Downtime:
a. Rest: time when you just let yourself be (bath, snooze, listen to calm music on bed)
b. Recreation time: activities that recharge
you
c. Relationship time: with family, friends & pets
Stress-reduction techniques cont.
8. Abdominal breathing
& Peaceful Scene
& Progressive Muscle Relaxation
Managing difficult situations:
9. When you have to deal with difficult clients or situations, sleep on it. 10. Avoid Energy Vampires
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