Avoiding Stress & Burnout

Aims & Objectives Aim: To understand stress and manage it more effectively Objectives: Define stress and the components of stress How to recognise when people are stressed State the positive and negative effects of stress Compare various practical approaches to combating stress, and allow participants to practice using them

What is 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. It is not an inevitable consequence of an event: It depends a lot on people’s perceptions of a situation and their real ability to cope with it.

“Stress is not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental.”

Components of Stress The event itself – usually something external to the individual and out of personal control. Our appraisal of the event – different situations cause stress for different people in different ways. Coping Methods – problem solving (what can you do to make the situation better?) and palliation (what can you do to make the stress bearable?

What happens to us when we are stressed? Stage 1 – Fright, the alarm reaction. »Physical symptoms of rising pulse, quicker/deeper breaths, cold sweat, apprehension and tension. This is a normal and healthy reaction. Stage 2 – Fight or Flight, there is still possible coping methods. Stage 3 – Unhealthy flight, flight into illness.

Knowing when you are overstressed Physical Effects Tired all the time Headaches Backache Constipation or diarrhoea Sweating Dry mouth Palpitations Tight Chest Nausea and vomiting Sleeplessness Appetite poor or increased Mental Effects Feelings of failure Fearfulness Obsessional Feel totally useless Feel that all failure is due to me Poor concentration Thought blocks, poor memory Loss of interest in usual pursuits Emotional Effects Unusually high or low Agitated or too calm Irritability or hostility Feel constantly guilty Feel frustrated Feel anxious or apathetic Feel threatened Feel useless Loss of sense of humour Effects on Behaviour Over- or under-eating Too much alcohol or smoking Argumentative or aggressive Drive too fast Not bothering about others Over-demanding of affection Over-demanding of reassurance Excessive rituals

Dealing with Stress Action-oriented: We seek to confront the problem causing the stress, changing the environment or the situation. This requires us to have some power over the situation. May involve dealing with the work overload, dealing with difficult people, improving the environmental situation

Dealing with Stress Emotionally oriented: We do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it.

Dealing with Stress Acceptance oriented: Something has happened over which we have no power and no emotional control, but our focus is on surviving the stress.

Dealing with Stress Emotionally oriented: We do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it.

Dealing with Stress Emotionally oriented: We do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it.

Dealing with Stress Emotionally oriented: We do not have the power to change the situation, but we can manage stress by changing our interpretation of the situation and the way we feel about it.

Reflection What regularly causes me stress? What is being threatened when I feel stressed? What can I realistically do to reduce the stress/change my perception/cope? How do I manage stress? Is it effective or ineffective? Who can and will support me?

Stress SWOT Analysis Write down your strengths Write down your weaknesses Write down the things that cause you stress. Write down the opportunities you have to deal with stress Write down the threats that will occur if you leave your weaknesses!

10 Steps to Coping with Stress 1.Change the way you perceive a threat 2.Increase your capabilities or resources 3.Keep a stress diary 4.Do a SWOT analysis 5.Keep a healthy balance 6.Reduce anger by having a ‘displacement object’ 7. Reduce other, less essential, commitments 8. Make sure you have a hobby 9.Have friends around you who can encourage and support you 10.Use imagery to help you relax

What 3 things have I learned that I will apply in future stressful periods?

Aims & Objectives Review Aim: To understand stress and manage it more effectively Objectives: Define stress and the components of stress How to recognise when people are stressed State the positive and negative effects of stress Compare various practical approaches to combating stress, and allow participants to practice using them