A 75-Minute Presentation for:

Transcription

1 Burnout! On Top of & Stress! In-Session Worksheets A 75-Minute Presentation for: presented & facilitated by Don Grimme

2 Agenda / Table of Contents Introduction & Rationale Objectives, Overview & Agenda Page 2 The Plague of the New Millennium Job Burnout When it s All Too Much! Job Burnout Self-Test (Complete & Interpret) Page 3 What Is Job Burnout / The Signs of Job Burnout Causes of Job Burnout / 4 Arenas of Attack Page 4 Stress It Is a Choice! Personal Stress Inventory (Complete & Interpret) Page 6 What Is Stress / 2 Types / The Bottom Line Personality Traits that Encourage a Stress Response On Top of Stress Positive Attitude Why It s Important / How to Achieve It Self-Talk & Shoulds (Individual Activities) Page 8 APPENDIX Relaxation / Resources Page 9 2

3 Am I Burned Out or What! For each of the following statements, rate to what extent the symptom has been true for you recently (especially at work) using this scale: Rarely / Not Really Usually / Definitely Please be candid. This is for your eyes only! 1. I get tired easily. 2. I am dissatisfied with my work. 3. I feel sad and don t know why. 4. I ve been forgetting things. 5. I get grumpy and short-tempered. 6. I have trouble sleeping due to worrying about work. 7. I have more frequent illnesses. 8. I don t have the same enthusiasm for my job. 9. I ve been getting into conflicts with others. 10. My job performance has dropped. 11. I use alcohol or drugs to feel better. 12. Communicating with others is a strain. 13. I ve been having difficulty concentrating. 14. I am easily bored with work. 15. I work hard, but feel like I accomplish little. 16. I feel frustrated with my work. 17. I don t like going to work. 18. I spend less time with friends and family. 19. I don t have much to look forward to in my work. 20. I worry about work during my leisure time. = Total Now add up your ratings. 3

4 OK I m Fried! Now What? 4 Arenas of Attack: Physical Mental Interpersonal Spiritual I. The Physical Arena 1. Get a check-up 2. Practice relaxation 3. Eat healthy 4. Exercise II. The Mental Arena 1. Develop or improve coping skills 2. Understand your strengths and weaknesses Capitalize on your strengths Find ways to shore up your weaknesses (e.g., through others, self-improvement) 3. Learn effective inner resource management Take breaks Relax during your time off (and work breaks) Delegate and/or swap tasks with others Ask for time off 4. Set realistic goals 5. Learn to schedule me time 6. Consult EAP, life skills coach or mental health counselor 4

5 OK I m Fried! Now What? (continued) III. The Interpersonal Arena 1. Nurture close relationships 2. Participate in clubs, associations, enjoyable group activities 3. Address ongoing issues with supervisor, coworkers, family, friends Practice assertion Listen 4. Consider a job or career change However: Avoid making changes out of anger, desperation or panic Seek other options or Wait until you can make a logical, rational decision IV. The Spiritual Arena 1. Religion 2. Meditation 3. The arts music, dance, theatre, graphic, etc. 4. Hobbies 5. Volunteer work 5

6 On Top of Stress! Stress Inventory Circle which number best describes your feelings: 1 - I almost never feel this way 2 - I occasionally feel this way 3 - I frequently feel this way 4 - I almost always feel this way 1. I like to be in control Life should be fair I have a hard time saying no I like things to be perfect I have high expectations of myself I worry about what people think If I want it done right, I do it myself I feel guilty easily I should not fail People should be nice to me I do not like to make waves I think people take advantage of me I feel like my situation is hopeless My life is running me Things never seem to go my way Subtotals = = * *Grand Total = Scoring Directions: 1) Subtotal - add the actual numbers circled in each column. 2) Then add subtotals for Grand Total. 6

7 Do not read until after completing page 6! Stress Inventory Interpretation 0-15 = You are a stress REJECT You're a relaxed person (and don't need training unless you ever deal with stressed people) = You are a stress NOVICE You experience a mild amount of anxiety and stress = You are a stress EXPERT You're anxious, irritable and stressed most of the time = You are a stress MASTER (about to burn-out) You are very anxious and dissatisfied with yourself and others most of the time. Fine-Tuning the Interpretation If you circled a 3 or 4 on statements 1, 4, 5, 7 & 9: You tend to be a Perfectionist If you circled a 3 or 4 on statements 3, 6, 8, 10, 12 & 14: You need to work on being more Assertive If you circled a 3 or 4 on statements 2, 5, 7, 9 & 10: You have unrealistic Expectations If you circled a 3 or 4 on statements 2, 8, 10, 12, 13 & 15: You tend to see yourself as a Victim 7

8 7 Ways to Improve Self-Talk #1 Stay in the present tense #2 Talk to yourself in a calming, compassionate manner #3 Talk yourself out of unreasonable expectations / fearful thoughts #4 Avoid negative words/phrases replace with positive dialogue I can t take it any more! I screwed up! This will never be done right! #5 Transform your self-talk using these 4 steps: 1. Recognize 2. STOP! 3. Restate 4. Reward #6 Practice until positive dialogue becomes a habit #7 Surround yourself with positive people and messages Examples: Situation Automatic Thoughts Reframe I missed my train This is awful! This always happens! by 1 minute. Now my whole day is ruined! I hate this! 8

9 Appendix A: The Art of Relaxation The foundation of any stress reduction program It induces a state of being, where you can feel: actual physical & psychological changes 4 Major Benefits of Relaxation 1. Decreases your body s heightened tension 2. Allows you to respond more rationally to stressors 3. Increases heightened awareness and makes the mind clearer 4. Helps you recover more quickly from illness (physical & psychological), pain and trauma Guidelines for Practicing Relaxation 1. Find a quiet environment 2. Get comfortable 3. Don t worry about your performance 4. Accept yourself 5. Stay focused 6. Set aside a regular time just for relaxation Relaxation Aids 1. Soothing music or nature sounds 2. Visualize/remember peaceful scenes 3. Massage or gentle touching 4. Yoga 5. A warm bath or hot tub 6. Whatever comforts you 9

10 APPENDIX B: Stress Management Resources FURTHER READING The Relaxation & Stress Reduction Workbook, by Martha Davis, PhD, Elizabeth Robbins Eshelman, MSW and Mathew McKay, PhD, Bantam, 1990 Feel the Fear and Do It Anyway, by Susan Jeffers, Fawcett, 1987 Choices, by Shad Helmstetter, Pocket Books, 1989 Stop Obsessing, by Edna Foa, PhD & Reid Wilson, PhD, Bantam, 1991 The Denial of Death, by Ernest Becker, Free Press, 1973 The Good News About Depression, by Mark Gold, MD, Bantam, 1987 The Good News About Panic, Anxiety & Phobias, by Mark Gold, MD, Bantam, 1990 Full Catastrophe Living, by Jon Katat-Zinn, PhD, Delta Paperbacks, 1990 The Grimme Report, by Don Grimme, AUDIO TAPES Attacking Anxiety, by Lucinda Bassett, The Midwest Center for Stress, 1989 ADDITIONAL RESOURCES Midwest Center for Stress and Anxiety, PO Box 205, Oak Harbor, Ohio Voice: (419) , Fax: (419) , GHR Training Solutions, 7661 NW 87 th Terrace, Tamarac, FL Voice: , Fax: , Workplace Violence Headquarters, Your Organization s Employee Assistance Program 10