TIPS TO OVERCOME STRESS AND BURNOUT

Alisha VoutasMay 13, 2014

What is Stress?

Activity

Reducing Stress

Preventing Burnout

WHAT IS STRESS?

What is Stress?

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.

http://en.wikipedia.org/wiki/Stress_(biology)

Hans Selye’s 3 Stages of Stress

• The Body is Alarmed

• The Body’s Resistance is Increased

• The Duration of the Distress Causes Exhaustion

http://www.skillsconverged.com/FreeTrainingMaterials/tabid/258/

articleType/ArticleView/articleId/733/Stress-Management-Glass-of-Water.aspx

ACTIVITY

Stress Management: Bottle of Water

• Describe a time when you were stressed at work and compare that with this experience.

• Was your workplace stress cause by exhaustion, body resistance, or was it simply an alarmed state?

http://www.skillsconverged.com/FreeTrainingMaterials/tabid/258/

articleType/ArticleView/articleId/733/Stress-Management-Glass-of-Water.aspx

REDUCING STRESS

Recognize Warning Signs

• Feeling Anxious, Irritable, or Depressed• Problems Sleeping• Fatigue• Muscle Tension or Headaches• Stomach Problems• Trouble Concentrating

http://www.helpguide.org/mental/work_stress_management.htm

Take Care of Yourself

• Exercise

• Eat Right

• Limit Alcohol and Nicotine Intake

• Get Your Sleep

http://www.helpguide.org/mental/work_stress_management.htm

Prioritize and Organize

• Create a Balanced Schedule

• Don’t Over-commit

• Try to Leave Earlier in the Morning

• Take Breaks

http://www.helpguide.org/mental/work_stress_management.htm

Improve Emotional Intelligence

• Self-awareness

• Self-management

• Social Awareness

• Relationship Management

http://www.helpguide.org/mental/work_stress_management.htm

Break Bad Habits

• Eliminate Self-defeating Behaviors

• Improve Communication

• Cultivate a Friendly Social Climate

http://www.helpguide.org/mental/work_stress_management.htm

PREVENTING BURNOUT

What is Burnout

Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress.

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Road to Burnout• Every Day is a Bad Day

• Caring Seems Like a Waste of Time

• Exhaustion

• Find Tasks Either Dull or Overwhelming

• Feel Unappreciated

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Dealing with Burnout (three r’s)

• Recognize

• Reverse

• Resilience

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Causes of Burnout

• Work-Related

• Lifestyle

• Personality Traits

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Warning Signs and Symptoms

• Physical

• Emotional

• Behavioral

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Preventing Burnout

• Start the Day With a Relaxing Ritual• Adopt Healthy Eating, Exercising, and

Sleeping Habits• Set Boundaries• Take a Daily Break from Technology• Nourish Your Creative Side• Learn How to Manage Stress

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Recovering from Burnout

• Slow Down

• Get Support

• Reevaluate Your Goals and Priorities

http://www.helpguide.org/mental/burnout_signs_symptoms.htm

Summary

• Reduce Stress by:Recognizing Warning SignsTaking Care of YourselfPrioritizing and OrganizingImproving Emotional IntelligenceBreaking Bad Habits

Summary

• BurnoutRoad to BurnoutThree R’sCausesWarning SignsPreventionRecovery

MAKE WORK FUN!!

Resources

• http://www.helpguide.org/mental/burnout_signs_symptoms.htm

• http://www.helpguide.org/mental/work_stress_management.htm

• http://www.skillsconverged.com/FreeTrainingMaterials/tabid/258/articleType/ArticleView/articleId/733/Stress-Management-Glass-of-Water.aspx

• http://en.wikipedia.org/wiki/Stress_(biology)