Indicators of Burnout Almost everyone experiences some of these feelings at some time in his or her career. Check those that are most appropriate for you. If you check more than five, you may want to look more closely at yourself and consider developing some techniques for stress reduction and preventing burnout. I have difficulty concentrating on specific tasks. I withdraw, because working at problem-solving seems futile. I use alcohol and drugs too often. I occupy myself with trivial activities to escape more important responsibilities. I used to care about others, but now I'm too preoccupied with my own health, sanity and career. I am restless and have difficulty relaxing or sleeping. I doubt that I really make a difference to my clients, co-workers, friends or family. I have lost my professional and personal confidence. I hate to get out of bed and dread going to work. I put off making decisions because they seem overwhelming. I don't want to hear about anyone else's problems. I feel I have nothing more to give. I am just going through the motions ---waiting for a shift change, a new job or retirement. I've lost my sense of purpose or enthusiasm about my job. I often use phrases such as, "I don't care anymore", or "Why bother? I am highly critical of others. My self-esteem is low. I use a lot of sick leave just to get away from work. My social involvement has decreased both on and off the job. I frequently complain and despair over problems. I feel hopeless and trapped in my job. I am constantly tired. I am bored with my duties and co-workers. I am easily irritated and have little patience with co-workers and clients. I am cynical about my organization and my profession. I want change in my daily routine, yet I feel threatened by change. I feel that I lack control over my circumstances. Endicott, L. (2006). Self-Care of the professional: Managing compassion fatigue and burnout in one s practice. Oral Roberts University
STRESS BUSTERS Thoughts to Reduce Your Work Stress! http://stressrelease.com/strssbus.html Stress and worry on the job can be harmful! They cause physical and emotional problems that may damage both your health and your performance. Furthermore, stress grows! Excessive worry is a major element in the vicious cycle of tension: the physical sensations of stress-tense muscles, headaches, insomnia and so forth-lead to catastrophic stress-building thoughts, which in turn aggravate unpleasant physical feelings, and so on up the tension cycle. Soon, just the thought of preparing an assignment or meeting a deadline triggers all the symptoms of stress, along with an overwhelming wish to avoid tasks. But you can learn to avoid your "stress-building" thoughts and replace them with alternative "stressbusting" thoughts! When you are under stress, what messages are you sending yourself? Are they alarming or reassuring? You can decrease your stress by learning to talk to yourself in a reassuring way. This is what "stressbusting" is about--getting your thoughts back on a reassuring track. Stress-busting thoughts come from what we call the "Rational You." The Rational You thinks its way through life's events, evaluating the degree of safety versus danger involved. What happens to the rational you in a stressful situation? It gets pushed aside by stress building thoughts which disrupt concentration and productivity at work. Stress-Building Beliefs Perfectionism Do you feel a constant pressure to achieve? Do you criticize yourself when you're not perfect? Do you feel you haven't done enough no matter how hard you try? Do you give up pleasure in order to be the best in everything you do? Control Do you have to be perfectly in control at all times? Do you worry about how you appear to others when you are nervous? Do you feel that any lack of control is a sign of weakness or failure? Are you uncomfortable delegating projects to others? People Pleasing Does your self-esteem depend on everyone else's opinion of you? Do you sometimes avoid assignments because you're afraid of disappointing your boss? Are you better at caring for others than caring for yourself? Do you keep most negative feelings inside to avoid displeasing others? Competence Do you feel you can never do as good a job as other people? Do you feel your judgment is poor? Do you feel you lack common sense? Do you feel like an impostor when told your work is good?
Yes answers indicate potential road blocks to a stress-free work life. Challenge these beliefs. Experiment. Try acting in a way that is opposite to your usual behavior. Then, evaluate the results. For example, if you feel overburdened because of a need to control, delegate a task and observe the consequences. Become aware of how your stress-building beliefs affect your behavior. Replace them with more realistic and less stressful thoughts. Helpful Techniques Keep a record of stressful situations and rate the actual level of stress from 0 (most relaxed) to 10 (most stressed). Start to monitor your stress on the "Practice Journal" worksheet before, during and after stressful events or situations. As you begin to observe your levels of stress, you will notice that these levels are not constant. You will find that stress levels increase when you are concentrating on your most alarming thoughts and bodily reactions, but stress levels fall when your attention turns away from these areas. This will show you that one way to reduce the level of stress in your life is to actively turn away from negative "stress building" thoughts and to concentrate on positive stress busting ways of thinking. Combating negative thoughts and replacing them with positive ones takes practice, but the results are worth it. Review the facts. What is your evidence? Is there another way to view the situation? If not, what is the worst thing that could happen? You may have been concentrating on the worst possible, but by no means the most likely, outcome. Stress Builders and Stress Busters Stress Builder: "I'll never get this project in on time." Stress Buster: "If I stay focused and take it one step at a time, I'll make steady progress." Stress Builder: "My supervisor didn't say good morning. He's probably displeased with my work, and I'll get a bad evaluation." Stress Buster: "I'm jumping to conclusions. My supervisor may have been in a bad mood. So far all my evaluations have been positive, so unless I get some negative feedback, I'll assume my supervisor is pleased with my work." Stress Builder: "I can't get my mistake on page 53 out of my mind. The paper is ruined. I have disappointed everyone." Stress Buster: "No one is perfect. I did my best. I'm overreacting to one mistake when the overall report is fine." Add Stress Busters to your work life. Your ability to handle difficult challenges in the workplace will improve and the benefits will transfer over into other areas of your life as well. Center for Mental Health in Schools at UCLA. (2008). Understanding and minimizing staff burnout. Los Angeles, CA: Author.
KEY SUGGESTIONS FOR BETTER SELFCARE Boost vim and vigor Get sleep, nourishing food and regular exercise. Pamper your health A dental checkup, well-woman examination and prompt attention to medical conditions reap big rewards. Treat yourself with respect and compassion Don t listen to negative people or critical messages. Do not remain on treadmill of negative self-thoughts. Time out for fun Watch a favorite movie, play with a pet or create a scrapbook of fun-filled memories. When you laugh heartily, it triggers endorphins, which creates a sense of ease. Expand your mind: slow down aging process Go on a weekend getaway or spontaneously take a new route home. A change of scene can spice things up. Spend quality time with loved ones Attentive listening enriches relationships and adds joy to life. Don t expect to be a superwoman Say no to perfectionism, criticism, procrastination, petty grievances and gossip. Do chores promptly and appreciate progress. Know when to say "no" to extra jobs and delegate responsibilities. Get organized Simplify home, office and personal life to create more time for yourself. Set priorities and attack cluttered schedules and spaces. Communicate your thoughts When you express your needs, wants, values and boundaries clearly, it saves time and energy and makes you feel good about yourself. Reserve time for simple pleasures When you witness a beautiful sunset, have a good cry or laugh or hug a loved one, it lifts your spirits and improves your total well-being. Anabel Bejarano, PhD Alliant International University San Diego, CA
Healthy Coping Strategies Cognitive Emotional Behavioral o Write things down o Make small, daily decisions o See the decisions you are already making o Giver yourself permission to ask for o Plan for the future o Get the most information you can to make decisions o Anticipate needs o Remember you have options o Review previous successes o Problem solve o Have a Plan B o Break large tasks into smaller ones o Allow yourself to experience what you feel o Label what you are experiencing o Be assertive when necessary o Keep communication open with others o Remember you have options o Use your sense of humor o Have a buddy with whom you can vent o Use positive words and language o Spend time by yourself o Spend time with others o Limit demands on time and energy o Help others with tasks o Do activities that you previously enjoyed o Take different routes to work or on trips o Remember you have options o Find new activities that are enjoyable and (mildly) challenging o Set goals, have a plan o Relax Spiritual Physical Interpersonal o Discuss changed beliefs with spiritual leader o Meditation o Practice rituals of your faith/beliefs o Spiritual retreats/workshops o Prayer o Remember you have options o Mindfulness o Find spiritual support o Read Spiritual literature o Aerobic exercise o See doctor and dentist o Routine sleep patterns o Minimize caffeine, alcohol, and sugar o Eat well-balanced, regular meals o Drink water o Wear comfortable clothes o Engage in physical luxuries: spa, massage, bath, exercise trainer o Remember to breathe deeply o Take mini-breaks o Take time to enjoy time with trust friend/partner o Hugs o Healthy boundaries o Remember to use I statements o Use humor to diffuse tense conversations o Play together o Talk with trusted partner/ friend o Apologize when stress causes irritable behavior or outbursts o State needs and wants as clearly as possible Figley, C. R. (2002). Compassion fatigue and the psychotherapist's chronic lack of self care. Journal of Clinical Psychology, (58)11, 1433-1441.
Bring Your Senses to the Rescue: Stress Relief Sights If you re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imagining the soothing images. Here are a few visuallybased activities that may work as quick stress relievers: Look at a cherished photo or a favorite memento. Bring the outside indoors; buy a plant or some flowers to enliven your space. Enjoy the beauty of nature a garden, the beach, a park, or your own backyard. Surround yourself with colors that lift your spirits. Close your eyes and picture a situation or place that feels peaceful and rejuvenating. Sound Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well. Experiment with the following sounds, noting how quickly your stress levels drop as you listen. Sing or hum a favorite tune. Listen to uplifting music. Tune in to the soundtrack of nature-crashing waves, the wind rustling the trees, birds singing. Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office. Hang wind chimes near an open window. Smell & Scents If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming. Light a scented candle or burn some incense. Lie down in sheets scented with lavender. Smell the roses-or another type of flower. Enjoy the clean, fresh air in the great outdoors. Spritz on your favorite perfume or cologne.
Touch Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. Use the following suggestions as a jumping off point: Wrap yourself in a warm blanket. Pet a dog or cat. Hold a comforting object (a stuffed animal, a favorite memento). Soak in a hot bath. Give yourself a hand or neck massage. Wear clothing that feels soft against your skin. Taste Slowly savoring a favorite treat can be very relaxing, but mindless stress eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue: Chew a piece of sugarless gum. Indulge in a small piece of dark chocolate. Sip a steaming cup of coffee or tea or a refreshing cold drink. Eat a perfectly ripe piece of fruit. Enjoy a healthy, crunchy snack (celery, carrots, or trail mix). Movement If you tend to shut down when you re under stress, stress-relieving activities that get you moving may be particularly ful. Anything that engages the muscles or gets you up and active can work. Here are a few suggestions: Run in place or jump up and down. Dance around. Stretch or roll your head in circles. Go for a short walk. Squeeze a rubbery stress ball. www.guide.org
Stress Management-7 Coping Strategies for Stress Relief 1.Know how to relax - find a quiet place, get comfy make sure your body is well supported. Breath slowly and deeply. 2. Eat right and exercise often - avoid caffeine and refined sugar, eat dairy products which may improve your mood. Make exercise a part of your daily life-even if it's only taking the stairs instead of the elevator or parking at the far end of the lot. 3. Learn it is OK to say 'no'. Often, many of us feel we have to say 'yes' to everyone, every time we're asked for. You can't be all things to all people. You must first meet your own needs before you can truly give others what they need. 4. Take a mini-vacation from stress. If you can find fifteen minutes a day, or one hour a week if daily isn't possible, make a date with yourself. Schedule a walk around the block, lunch in the park, a sunrise or sunset alone, a bubble bath without interruptions. 5. Make time for yourself, your number one priority; once your own needs are met you will find you have more time for others. And you may find more pleasure in ing others when you don't feel that you must always put others needs before your own. 6. Go outside and enjoy Mother Nature. A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life. Your improved attitude will have a positive effect on everyone. Not only will you be less stressed, you will be healthier, happier, and more energetic; ready to face whatever obstacles come your way. 7. Have a good sense of humor. Be a resource to yourself. Try something new, learn to play again. Laugh. Laughter releases endorphins, chemicals in the brain that restore calm. Stress management and how you cope with stress is part of your daily life. It's how you react to stress that makes all the difference in maintaining your health and well-being. Just like causes of stress differ from person to person, what relieves stress is not the same for everyone. You'll never completely get rid of stress, but you can learn to manage stress with coping techniques that work for you. I hope that I've given you some great ideas on how you can deal with stress Read more: http://lindahampton.articlesbase.com/self-improvement- articles/stress-management-7-coping-skills-for-stress-relief- 638104.html#ixzz1a43yYRcs