Chilling Out When Your Feet Are To The Fire: Managing Workplace Stress PharMEDium Lunch and Learn Series LUNCH AND LEARN

Transcription

1 LUNCH AND LEARN Chilling Out When Your Feet Are To The Fire: Managing gworkplace Stress June 10, 2016 Featured Speaker: Leslie Binder, MA, SMFT Marriage & Family Therapist/Pharmacy Buyer II Midwest Assessment & Psychotherapy Solutions Cox Health Systems 1 CE Activity Information & Accreditation (Pharmacist and Tech CE) 1.0 contact hour Funding: This activity is self funded through PharMEDium. It is the policy of to ensure balance, independence, objectivity and scientific rigor in all of its continuing education activities. Faculty must disclose to participants the existence of any significant financial interest or any other relationship with the manufacturer of any commercial product(s) discussed in an educational presentation. Ms. Binder has no relevant commercial and/or financial relationships to disclose

2 Online Evaluation, Self-Assessment and CE Credit Submission of an online self assessmentand and evaluation isthe only way to obtain CE credit for this webinar Go to Print your CE Statement online Live CE Deadline: July 8, 2016 CPE Monitor CE information automatically uploaded to NABP/CPE Monitor upon completion of the self assessment and evaluation (user must complete the claim credit step) Attendance Code Code will be provided at the end of today s activity Attendance Code not needed for On Demand 3 Ask a Question Submit your questions to your site manager. Questions will be answered at the end of the presentation. Your question...? 4 2

3 Resources Visit to access: Handouts Activity information Upcoming live webinar dates Links to receive CE credit 5 Chilling Out When Your Feet Are To The Fire: Managing Workplace Stress Leslie Binder, MAMFT 6 3

4 Learning Objectives Outline varying types of stress and health related issues caused by stress Self-identify triggers of workplace stress in pharmacy compounding facilities Identify coping mechanisms to manage stress Describe the importance of self-care, boundaries, and mindfulness activities as they contribute to your personal stress management plan 7 A Quick Note About Me Background in Criminal Justice former forensic consultant for Midwest Innocence Project Marriage and Family Therapist private practice setting part-time couples are my favorite! Pharmacy Buyer full time for CoxHealth working to establish an employee mental health department as part of hospital s Wellness Program Music, baking, and the lake are my greatest stress management tools 8 4

5 It s All About Perspective! 9 Types of Stress Acute- most common, short term, everyone has it Chronic- developmental, long term, increased risk of medical problems and suicide Episodic- way of life, highly anxious, low insight, resistant to change Eustress- the good stuff, requires adjustment, often known

6 Stats and Sources 60-80% of primary care visits are stress related. What percentage of those people p seek stress management help? Employers are reporting significant increases in the use of sick days; persistent, untreated high stress leads to greater instances of illness Annual cost to employers in stress related health care, missed work, and lowered productivity? Top contributors to stress include: poor health condition, disability, chronic illness, poverty Consider what currently contributes to your overall stress level? 11 Sandwich Generation What s That? Pew Research Center of Washington DC estimates that approximately 47% of adults in their late 30 s-mid 50 s are sandwiched Millennials and the boomerang effect Culture as it relates to the care of elderly family members At what cost? Financial, physical, mental, emotional

7 Physical Implications Common complaints- fatigue, headache/migraine, muscle tension, change in appetite, decreased sex drive, upset stomach, high blood pressure, sleep disruption, suppressed immune system Diagnoses include-generalized anxiety disorder, depression, heart disease, hypertension Bathing in raised cortisol levels has devastating long-term effects 13 Stressors Specific to Compounding Facilities Temperature, gowning/garbing Long hours without bathroom or drink Hurried breaks Repetitive tasks vs concentration Navigating unique personalities of a small team in a confined space Inspections-FDA and new customers Extreme attention to detail with devastating consequences Unrealistic expectations of customers

8 Identify Triggers And Develop A Stress Management Plan Thinking specifically about your workplace, what activities or behaviors cause you stress? Using the form provided, consider each question carefully to help cultivate self-awareness and develop a personal plan to manage your stress. 15 Let s Talk Techniques

9 Being Intentional About Battling Stress- What You Can Do Today Physical activity, 30 minutes daily Breathing exercises and progressive muscle relaxation Sleep hygiene Reframe and thought replacement Tea time, caffeine free Be intentional about carving out personal time 17 Making the Conscious Choice To Leave Stress at Work Pick a point half way between work and home to flip the mental switch Commit to at least 30 minutes of uninterrupted time to decompress, then switch with your significant other Be present when you re home-go electronics free during dinner, make the conversation something fun, etc

10 Information Fatigue 19 No Is A Complete Sentence- Continual Stress Management Techniques Boundaries, boundaries, boundaries Realistic Expectations (superhero syndrome) Proactive vs Reactive We teach people how to treat us Therapy as a roadmap to balance and achievement

11 Eisenhower Priority Matrix 21 Self Care, What s That? Any intentional action you make in an effort to take care of your physical, mental, emotional, and spiritual well- being A necessary component of balance and happiness, mistakenly viewed by many as selfish It s about letting go, not adding to Ask yourself: What am I doing to take good care of me? What do I wish I had more time for? What is my body telling me? Where could I work less and achieve more?

12 Introduction To Mindfulness Existing in the moment Awareness of thoughts, ht feelings, physical sensations and your surroundings Acceptance without judgment, no right vs. wrong Appreciating the little things Non-evaluative and sustained moment to moment awareness of thoughts, physical sensations and affective states. (Grossman et al., 2004) 23 Why Mindfulness? It physically changes your brain Boosts working memory and provides increased focus Contributes to higher relationship satisfaction It s easy and is empirically validated

13 Progressive Muscle Relaxation Relaxation exercise that calls attention to your physical state. t Reduces anxiety because it requires focus on breathing and taking an inventory of varying sensations. Let s try it out. 25 Mandalas and Coloring A what now?

14 Benefits of Mandalas Comes from Sandskrit meaning circle, has spiritual connotations, represents wholeness Visually appealing, nearly hypnotic allowing thoughts to fall away and creative side to take over, meditative Those who partake in creative activities deal better with stress and achieve higher work performance Structure and geometric pattern contribute to the reduction of anxiety vs. free form coloring Easily done as a short-termterm activity proven to lower heart rate and re-set mental and emotional state 27 My Stress Management Plan Small changes, one at a time Takes at least 21 days to form a new habit so be patient! 3 Rules of the Solution Focused 1- If it s not broken, don t go trying to fix it 2- If it s working well do more of it! 3- If it s not working, do something else

15 Summary Identify what causes you stress and be intentional about taking action Your attitude is predictive of success Stress management is NOT one size fits all Challenge yourself to be mindful in at least one activity daily Balance is achieved through realistic expectations, good boundaries, and regular selfcare 29 Questions?

16 Personal Stress Management Plan Complete these questions at a time when you are not feeling particularly stressed and discuss it with a co-worker, friend, or family member after. As we experience stress, others may notice changes before we are realize and they may also be acutely aware of what symptoms or behaviors you exhibit under stress. Use this tool to gain awareness and develop a future plan that you can implement to better manage your stress. What causes you stress and how do you know you are feeling stressed out? Consider physical symptoms (headache, increased heart beat), cognitive symptoms (poor memory, lack of concentration), and behavioral/emotional symptoms (irritable, crying easily, ignoring others). When you re stressed, what do you currently do that helps you feel calmer? What are some negative behaviors you might display under stress? (It s okay, we all have some opportunities for improvement! Eat, lash out at family, isolate) When you are extremely stressed, what do you need from others (what can they do to help)? Thinking of techniques discussed today, what stress management tools would you like to try incorporating when you feel stressed?