Surge Protection: Preventing Burnout

Welcome and Introductions

Understand and identify the root causes of burnout Identify symptoms and behaviors associated with burnout Assess your personal risk for becoming burned out Learn strategies for preventing burnout and techniques to restore your balance Learning Objectives

Did You Know? Burnout is prevalent among the majority of workers with 68% reporting feeling burnout at work. ~ CareerBuilder.com

Activity How do you react to extreme stress? What describes you best? –I take a deep breath and move ahead. –I smile and think, “Oh well…” –I get angry and vent to anyone that will listen. –I cry and want to run and hide. –I think about solutions to the problem.

Personal Organizational Environmental Root Causes of Burnout

Physical Symptoms Mental/Emotional Symptoms Behavioral Symptoms Symptoms of Burnout

Living things need to grow Living and growth require an ecologically balanced environment When ecological balance is disturbed, plants and marine life begin to die ( Life and growth resume once balance is restored Action is required to change behavior and restore ecological balance Behavioral change to restore balance takes time, but persistent action does make it happen Resilience Lessons From Nature

What happens to my…? –Attitude –Creativity –Interactions with people –Effectiveness in my personal life –Effectiveness in my work –Leadership skills When I Burnout…

Focus on reducing energy drain Identify what you can change - what you can’t Align your goals, values and beliefs Set limits and delegate Give yourself frequent breaks Seek support Restoring Your Balance

Monitor your energy level and emotional state Eat energy and brain foods Pace yourself Build problem-solving skills Lighten the situation with humor Assess your environment Exercise regularly Avoiding Burnout

Begin with regular breathing Pay attention to breathing Observe inhalation and exhalation Inhale for four counts Hold for seven counts Exhale for eight counts Breathe normally Breathing Techniques

Shifts focus from outside to inside Controls stressful emotions and anxiety Increases energy and awareness Harmonizes nervous system Diverts attention to a safe place Centers the mind and quiets mental chatter Why Should I Use Breathing Tools?

Relaxation Techniques That Work at Work Diaphragmatic Breathing Progressive Muscle Relaxation Guided Imagery Meditation

It’s Time to Try Relaxing! You will learn techniques that you can use at work and at home so that you are able to relax yourself. –This will help you to avoid becoming overly stressed during your day. –This will help you to calm your thoughts and productively work through the stressful event. –This will allow you to end your day in a relaxing way.

Diaphragmatic Breathing Changing your breathing will allow you to think more clearly. Changing your thinking will allow your breathing to slow and become deeper. –Sit back in your seat –Make your hands comfortable –Close your eyes –Take a deep breath (inhale through your nose and exhale through your mouth) –Breathe again (Repeat until you feel calm and settled)

Progressive Muscle Relaxation A two-step process to relax your muscles –Find a quiet place –Find a comfortable position that supports your head and neck –Close your eyes and take deep breaths –Tighten the muscles in your hands (clench your fists) for four seconds and then release –Repeat this process with other muscles in your body –Focus on letting go of the tension in that muscle area –Finish with slow and even breathing

Guided Imagery You will need: –Quiet time –Privacy –An alarm clock (maybe) Steps: –Get into a comfortable position –Start using diaphragmatic breathing –Begin to envision yourself in a relaxing environment –Involve all of your senses in this imagery –Stay in this place for as long as you need

Meditation The most basic way to meditate: –Get into a comfortable position –Close your eyes –Clear your head Additional tips –Give yourself time –Start with short sessions –There are other types of meditation that you can try Focused meditation Activity oriented meditation Mindfulness techniques Spiritual meditation

Thank You! Questions???

Works Cited Smith, Melinda, M.A.; Segal, Jeanne, Ph.D.; Segal, Robert, M.A. (2011). Preventing Burnout: Signs, Symptoms, Causes, and Coping Strategies. Retrieved from Robinson, Lawrence; Segal, Robert, M.A.; Segal, Jeanne, Ph.D.; Smith, Melinda, M.A. (2011). Relaxation Techniques for Stress: Finding the Relaxation Exercises That Work for You. Retrieved from Cone, William, Ph.D. (2003). Beating Healthcare Burnout. Sound Minds. Retrieved from