Preventing Stress and Burnout

Transcription

1 Preventing Stress and Burnout in a Challenging Environment Amy Morgan, MSC

2 Self-Assessment Answer each question and make a note of the points for each of your answers. Add up all the points to get your score.

3 Self-Assessment 1. I would rate my regular daily energy level as

4 Self-Assessment 2. I feel that my overall sense of well being is

5 Self-Assessment 3. I feel that my resistance to illness and stress is

6 Self-Assessment 4. I feel that my current physical condition/health is

7 Self-Assessment 5. I feel that my level of self motivation and followthrough is:

8 Self-Assessment 6. I would rank my self esteem as:

9 Self-Assessment 7. I feel this way about my current social situation (friendships, support network, relationships) overall:

10 Self-Assessment 8. This is how I feel about my ability to handle stressful situations, pressure, or deadlines:

11 Self-Assessment 9. When things don t go my way, this is how I would rate my current reactions and feelings:

12 Self-Assessment 10. I feel the current level of peace and contentedness in my life is ranked at:

13 Self-Assessment Add up your points and find your score in this table: 10 19: Possible Anxiety, Stress or Depression 20 29: Low to Mild Health Resistance to Life Events 30 39: Moderate Ability to Manage Life & Stress 40 49: Good Level of Resilience and Well Being 50: Healthy, Resilient, Positive Management of Life

14 Holistic Approach Concerned with complete systems rather than just with individual parts. Theory:

15 Holistic Approach

16 Emotional Health In control of emotions & behavior Able to handle life s challenges Able to build & main strong relationships Able to quickly recover from setbacks Presents itself through depression, anxiety, addiction, poor anger management, etc.

17 Mental Health Able to cope with normal stressors of life Able to make a contribution to the community Able to think clearly and make decisions Able to perform daily life tasks and care for yourself Able to problem solve and adapt to change Poor mental health can result in a disability, making someone unable to function well

18 Physical Health Absence of illness Good vitals Resistance to illness/disease Fast recovery from illness Will have healthy heart, lungs and digestion Physical strength Good sleep patterns Factors include a healthy diet and exercise Free from addictions (drugs, alcohol, tobacco)

19 Assess Yourself How would you rate your own health in each of these three areas? Emotional Health Mental Health Physical Health

20 Assess Yourself How would you rate your own health in each of these three areas?

21 Other Health Aspects Social Spiritual Financial Environmental Occupational Cultural Intellectual

22 Health = Safety Imagine Try to remember the last time you were really sick flu, fever, aches, chills, complete lack of energy. You re laying in bed, or on your couch, covered in blankets because of your chills, your back aches, your eyes hurt, your face feels hot. You need to get a glass of water but you re just too weak to move. So you muster as much energy as you can, roll over, and close your eyes. You re so weak you can barely lift your head. And then

23 Health = Safety Imagine a spider crawls across the floor just within your line of vision.

24 Health = Safety Good health = Strength Good health = Alertness Good health = Resilience Good health = Quick thinking Good health = Problem solving Good health = Managing emotions Good health = Adaptability and Flexibility Good health = Responsiveness

25 Sleep Deprivation Effects: Decreased performance and alertness Memory and cognitive impairment Stress relationships Poor quality of life Occupational injury Automobile injury Medical illnesses such as: high blood pressure, heart attack, heart failure, stroke, obesity Mental illnesses such as: depression, mood disorders

26 Trauma Events or incidents that can cause trauma Any situation faced that causes a distressing, dramatic or profound change or disruption in physical or psychological function Feared for life or safety Watched or heard about such an incident Had a close relationship with someone involved Shocking or unexpected Against social expectations (murder, rape, etc.)

27 Trauma Short term crisis or trauma reactions: Insomnia Anxiousness Agitation Long term trauma reactions or PTSD: Overwhelming fear Sense of loss of personal control over the environment Memory or stimuli may trigger the same emotional reaction felt during the incident

28 Trauma Following a traumatic event, a person may experience the following reactions: Shock Denial Anger Rage Sadness Confusion Terror Shame Humiliation Sorrow Suicidal or homicidal ideation Restlessness Fatigue Frustration Fear Guilt Blame Grief Sleep disturbance Eating disturbance Muscle tremors Reactive depression Nightmares Profuse sweating episodes Heart palpitations Vomiting Diarrhea Hyper-vigilance Paranoia Phobic reaction Problems with concentration or anxiety Flashbacks and mental images of traumatic events and startle responses

29 Anxiety, Stress, Burnout Anxiety can lead to Stress. Stress can lead to Burnout. ANXIETY STRESS BURNOUT

30 Holmes and Rahe Stress Scale 1967: Psychiatrists Thomas Holmes & Richard Rahe Question: Does stress contribute to illness? Definition of stress: Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. Richard S. Lazarus Life Change Units (LCU) = weighted scores for life events. The higher the score, the more likely illness. Not all stressors are negative.

31 Holmes and Rahe Stress Scale Social Readjustment Rating Scale Mark down the point value of each of these life events that has happened to you during the previous year. # LIFE EVENT WITHIN THE LAST YEAR VALUE 1 Death of spouse Divorce 73 3 Marital separation 65 4 Detention in jail or other institution 63 5 Death of a close family member 63 6 Major personal injury or illness 53 7 Marriage 50

32 Anxiety Feelings of worry, fear, or anxiousness. ANXIETY Mild & temporary: taking a test, making a decision

33 Anxiety Feelings of worry, fear, or anxiousness. ANXIETY Continuous: an anxiety disorder where anxiety does not go away, or gets worse over time. Anxious feelings interfere with daily activities.

34 Anxiety Different types of anxiety disorders: Generalized Panic Social ANXIETY Generalized: Excessive anxiety or worry for months symptoms include restlessness or a feeling of being wound up or on edge; easily fatigued; difficulty concentrating, mind goes blank; irritability; muscle tension; difficulty controlling worry; sleep problems

35 Anxiety Different types of anxiety disorders: Generalized Panic Social ANXIETY Panic Disorder: Recurrent panic attacks for at least several months continuously

36 Anxiety Different types of anxiety disorders: Generalized Panic Social ANXIETY Social Anxiety Disorder (social phobia) Fear of social situations or performance in public Highly anxious about being with other people Self conscious, severe worry about humiliation or rejection

37 Anxiety Different types of anxiety disorders: Generalized Panic Social ANXIETY Treatment for anxiety disorder could include CBT (Cognitive Behavioral Therapy) and/or anti anxiety medication or anti depressants. Exposure therapy can also be used.

38 Anxiety Short term, situational anxiety ANXIETY Breathe slowly and deeply Stretch your arms as high as possible, and then as far to the side as possible, slowly stretching your muscles Think calming thoughts, imagine yourself in a peaceful place Quick exercise your body is physically prepared for high energy

39 Holmes and Rahe Stress Scale Social Readjustment Rating Scale Mark down the point value of each of these life events that has happened to you during the previous year. # LIFE EVENT WITHIN THE LAST YEAR VALUE 8 Being fired at work 47 9 Marital reconciliation with mate Retirement from work Major change in the health or behavior of a family member Pregnancy Sexual difficulties Gaining a new family member (i.e. birth, adoption, older adult moving in, etc.) 39

40 Stress Definition of stress: Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. Richard S. Lazarus STRESS Stress = demanding situations. Anxiety = senses are all on high alert, threatened, or reactive. Stress =remain for an extended period of time

41 Stress Causes of Stress: STRESS Survival Stress (dangerous situation) Internal Stress (worry, pressure) Environmental Stress (noise, crowding, outside pressure) Fatigue Stress (overwork, fatigue, lack of sleep, no rest)

42 Stress Causes of Stress: STRESS Survival Stress (dangerous situation) Internal Stress (worry, pressure) Environmental Stress (noise, crowding, outside pressure) Fatigue Stress (overwork, fatigue, lack of sleep, no rest)

43 Holmes and Rahe Stress Scale Social Readjustment Rating Scale Mark down the point value of each of these life events that has happened to you during the previous year. # LIFE EVENT WITHIN THE LAST YEAR VALUE 15 Major business readjustment Major change in financial state (i.e. a lot worse of better off 38 than usual) 17 Death of a close friend Changing to a different line of work Major change in the number of arguments w/spouse (either a lot more or a lot less than usual regarding child rearing, personal habits, etc. 20 Taking on a mortgage 31 35

44 Burnout Burnout comes from extended Stress. Signs: Exhaustion Lack of enthusiasm & motivation Feelings of ineffectiveness Frustration Cynicism BURNOUT

45 Burnout Occupational burnout: Police Officers Social Workers Nurses Teachers Physicians BURNOUT

46 Burnout Maslach Burnout Inventory Similar to the Holmes Rahe Stress Inventory, measures feelings of burnout Rates elements like: Exhaustion Cynicism Ineffectiveness BURNOUT

47 Burnout Warning Signs Some more signs of burnout: Feel that every day at work is a bad day Feel exhausted much of the time Feel no joy or interest in your work Feel overwhelmed by your responsibilities Engage in escapist behaviors, such as excessive drinking Have less patience with others than usual Feel hopeless about life or work Physical pains chest pain, sleeplessness, heart palpitations, shortness of breath BURNOUT

48 Burnout Recovery Burnout difficult to recover from Discover the cause/why behind the burnout If possible, delegate or eliminate responsibilities Get enough sleep Eat healthy foods Drink plenty of water Get a little bit of exercise, or just move more Take a vacation, or a break from stressors Reassess goals, identify values & priorities BURNOUT

49 Burnout (TALK) (National Suicide Prevention Lifeline) Emergency room Physician Family members Friends Clergy Counselor BURNOUT

50 Holmes and Rahe Stress Scale # LIFE EVENT WITHIN THE LAST YEAR VALUE 21 Foreclosure on a mortgage or loan Major change in responsibilities at work (promotion, 29 demotion) 23 Son or daughter leaving home (marriage, attending college, 29 joined military) 24 In-law troubles Outstanding personal achievement Spouse beginning or ceasing work outside the home Beginning or ceasing formal schooling Major change in living condition (new home, remodeling, 25 deterioration of neighborhood or home etc.) 29 Revision of personal habits (dress, manners, associations) 24

51 Holmes and Rahe Stress Scale # LIFE EVENT WITHIN THE LAST YEAR VALUE 30 Troubles with the boss Major changes in working hours or conditions Changes in residence Changing to a new school Major change in usual type and/or amount of recreation Major change in church activity (more/less than usual) Major change in social activities (clubs, movies, visiting) Taking on a loan (car, tv, freezer, etc.) Major change in sleeping habits (a lot more/less than usual) 16

52 Holmes and Rahe Stress Scale # LIFE EVENT WITHIN THE LAST YEAR VALUE 39 Major change in number of family get-togethers (more/less) Major change in eating habits (more or less, different 15 schedule, different surroundings) 41 Vacation Major holidays Minor violations of the law (traffic tickets, jaywalking, disturbing the peace) 11 Now add up your score.

53 Holmes and Rahe Stress Scale VALUE TOTAL ASSESSMENT <150 Relatively low amount of life change and a low susceptibility to stress-induced health breakdown About a 50% chance of a major health breakdown in the next 2 years due to stress. >300+ Raises the odds to about 80% of major health breakdown and illness in the next 2 years related to stress.

54 Self-Assessment Where would you say you rank on this path? ANXIETY STRESS BURNOUT

55 Sticks and Stones Sticks and stones may break my bones, but words will never hurt me.

56 Basic Needs Maslow s Hierarchy of Needs

57 Prevention / Treatment Prevention is the best way to care for yourself. Avoid anxiety by learning to calm yourself Avoid stress by living life with a balance Avoid burnout by knowing when your stress is becoming long term

58 Prevention / Treatment Other ways to prevent/treat stress: Cognitive behavioral therapy (CBT) Meditation Yoga Medication Sleep Healthy lifestyle

59 Mental / Emotional / Physical Neurotransmitters Think positive train your neurotransmitters to connect.

60 Holistic Approach

61 Holistic Approach

62 Holistic Approach

63 References shtml uphljqoovspo5wtnvr9jsnglexqxocatbw_wcb ims.php?gclid=cjwkeaiajsunbrcy3lslz_pjqcgsjacjy7yks1a4tovc23-7kzedu1fb1iidcqyedvzg01imgtrh8bocq0lw_wcb

64 References #q=Maslach+Burnout+Inventory &tbm=isch&sa=x&ved=0ahukewjy6oyw0odoahxdsyykhcs7ah0q_auibygc&dpr=0.9#imgrc=xm2lx4yz nl94tm%3a m=isch&sa=x&ved=0ahukewjylufmyloahvv_mmkhxlrdbwq_auibigb&dpr=0.9#imgrc=ex3xoe6bps3akm%3a