Stress & Professional

Burnout

SIGNS, SYMPTOMS, CAUSES

& COPING
 Objectives
You will learn about professional burnout, its symptoms
and causes and how it differs from stress

You will identify typical responses to workplace stress

You will set personal goals to engage in the practice of

work-stress management
 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.

People feel little stress when they have the time,

experience and resources to manage a situation.

They feel great stress when they think they can't handle
the demands put upon them.

Stress is not an inevitable consequence of an event:

It depends a lot on people's perceptions of a
situation and their real and perceived ability to cope with it.
Common Stress Symptoms
Physiologically, our bodies cannot experience
stress and relaxation
at the same time.
A Joyful attitude can be found in the attitude of the 4 Cs:

Contentment: the attitude of being ok with where we are in the

moment.

Commitment: feeling involved in the events of our lives rather than

isolated;

Control: the attitude of seeking to find influence over outcomes

rather than feeling powerless and ineffective;

Challenge: the attitude of seeing change as an opportunity for

learning.

Have the right attitude can positively affect our emotions and lead
to healthy behaviors. It is possible to be positively joyful!
Stress in the Workplace

MANAGING STRESS AND

PREVENTING BURNOUT
 Work-Stress Management
Every job places conditions upon us that we must adjust to. Job
difficulties alone do not cause burnout. And burnout is not
merely a matter of too much stress.

Burnout can occur when:

A worker feels a lack of control over his/her working

conditions,
Chronic work overload,
Unfair treatment,
Impossible expectations from your boss,
Unsupportive co-workers,
Inadequate training,
Lack of recognition,
Conflict of values,
Unpleasant work environment,
Lack of clear direction about priorities
 What is burnout?

Burnout is a state of emotional, mental, and physical exhaustion

caused by excessive and prolonged stress. Stress is your bodys
response to CHANGE
It occurs when you feel overwhelmed and unable to meet constant
demands. As the stress continues, you begin to lose the interest or
motivation that led you to take on a certain role in the first place.

Burnout reduces your productivity and saps your energy, leaving you
feeling increasingly helpless, hopeless, cynical, and
resentful. Eventually, you may feel like you have nothing more to
give.

Most of us have days when we feel bored, overloaded, or

unappreciated; when the dozen balls we keep in the air arent
noticed, let alone rewarded; when dragging ourselves out of bed
requires the determination of Hercules. If you feel like this most of
the time, however, you may be flirting with burnout.
 You may be on the road to burnout if

Every day is a bad day.

Caring about your work or home life seems like a

total waste of energy.

Youre exhausted all the time.

The majority of your day is spent on tasks you find

either mind-numbingly dull or overwhelming.

You feel like nothing you do makes a difference or

is appreciated.
Sources of stress/burnout

1. WORK RELATED

2. LIFE STYLE

3. UNIQUE PERSONALITY TRAITS

 Work related causes of burnout

Feeling like you have little or no control over your work.

Lack of recognition or rewards for good work.

Unclear, inconsistent or overly demanding job

expectations.

Doing work thats monotonous or unchallenging.

Not able to see results of work.

Working in a chaotic or high-pressure environment

 Lifestyle causes of burnout

Working too much, without enough time for relaxing and

socializing

Being expected to be too many things to too many people.

Taking on too many responsibilities, without enough help

from others

Not getting enough sleep

Lack of close, supportive relationships

Lack of home/life balance

 Personality traits can contribute to burnout

Perfectionistic tendencies; nothing is ever good

enough
Pessimistic view of yourself and the world
The need to be in control; reluctance to delegate to
others
High-achieving, Type A personality
FIVE STEPS TOWARD MANAGING WORK STRESS

Step 1: Identify how you RESPOND to your specific work stressors.

Step 2: Set goals to respond more effectively.

Step 3: Avoid Stinking thinking.

Step 4: Negotiate to Solution

Step 5: Pace and Balance Yourself

 Preventing burnout

IF YOU RECOGNIZE THE WARNING SIGNS OF

IMPENDING BURNOUT IN YOURSELF, REMEMBER THAT
IT WILL ONLY GET WORSE IF YOU LEAVE IT ALONE. BUT
IF YOU TAKE STEPS TO GET YOUR LIFE BACK INTO
BALANCE, YOU CAN PREVENT
BURNOUT FROM BECOMING
A FULL-BLOWN
BREAKDOWN.
 Building Resilience
Resilience is the process of adapting well in the face of
adversity or change. It means "bouncing back" from difficult
experiences.
Research has shown that resilience is ordinary, not
extraordinary. People commonly demonstrate resilience.
Being resilient does not mean that a person doesn't
experience difficulty or distress. Emotional pain and sadness
are common in people who have suffered major adversity or
trauma in their lives. In fact, the road to resilience is likely to
involve considerable emotional distress.
Resilience is not a trait that people either have or do not have.
It involves behaviors, thoughts, and actions that can be
learned and developed in anyone.
Set goals to respond more effectively to
stressors
Take control!
Change, change, change ..
1.The external stressor (quit job,
take time off, take regular breaks,
reorganize time, etc.)
2.Your thoughts (awfulizing,
dwelling, assuming control, etc. )
3.Your health habits (relax, get
more sleep etc.)
 Negotiate to Solution
When in conflictnegotiate
1.State the problem.
2.State how you feel about the problem.
3.State how it affects your productivity and
motivation.
4.Present a win-win solution
Resources:
Dolan, S.L. 2006. Stress, Self-Esteem, Health and Work.
Paterson, R. J. 2000. The Assertiveness Workbook. How to Express your Ideas
and Stand Up for Yourself at Work.
Pace and Balance Yourself

Pay attention to your optimal

performance times.
Balance your day between difficult and
pleasant tasks.
Take advantage of breaks.
Take advantage of a flexible work
schedule.
Organize your day
Track and manage interruptions.
Resources:
Covey, S.R. 2004. The 7 Habits of Highly Effective People.
McCorry, K.J. 2005. Organize Your Work Day in No Time.
Building Resiliance
 Factors in resilience

A combination of factors contributes to resilience. The

primary factor in resilience is having caring and
supportive relationships within and outside the family.
Several additional factors are associated with resilience,
including:
The capacity to make realistic plans and take steps to
carry them out
A positive view of yourself and confidence in your
strengths and abilities
Skills in communication and problem solving
The capacity to manage strong feelings and impulses
 10 ways to build resilience

1. Make connections. Good relationships with close family members, friends, or

others are important. Accepting help and support from those who care about you
and will listen to you strengthens resilience. Some people find that being active in
civic groups, faith-based organizations, or other local groups provides social
support and can help with reclaiming hope. Assisting others in their time of need
also can benefit the helper.
2. Avoid seeing change as insurmountable problems. You can't change the
fact that highly stressful events happen, but you can change how you interpret
and respond to these events.
3. Accept that change is a part of living. Certain goals may no longer be
attainable as a result of adverse situations. Accepting circumstances that cannot
be changed can help you focus on circumstances that you can alter.
4. Move toward your goals. Develop some realistic goals. Do something
regularly -- even if it seems like a small accomplishment -- that enables you to
move toward your goals. Instead of focusing on tasks that seem unachievable, ask
yourself, "What's one thing I know I can accomplish today that helps me move in
the direction I want to go?"
5. Take decisive actions. Act on adverse situations as much as you can. Take
decisive actions, rather than detaching completely from problems and stresses
and wishing they would just go away.
 10 ways to build resilience

6. Look for opportunities for self-discovery. People often learn

something about themselves and may find that they have grown in some
respect as a result of their struggle with loss.
7. Nurture a positive view of yourself. Developing confidence in your
ability to solve problems and trusting your instincts helps build
resilience.
8. Keep things in perspective. Even when facing very stressful events,
try to consider the stressful situation in a broader context and keep a
long-term perspective. Avoid blowing the event out of proportion.
9. Maintain a hopeful outlook. An optimistic outlook enables you to
expect that good things will happen in your life.

10. Take care of yourself. Pay attention to your own needs and feelings.
Engage in activities that you enjoy and find relaxing. Exercise regularly.
Taking care of yourself helps to keep your mind and body primed to deal
with situations that require resilience.
 Learning from your past

Focusing on past experiences and sources of personal strength

can help you learn about what strategies for building resilience might
work for you.

By exploring answers to the following questions about yourself and

your reactions to challenging life events, you may discover how you
can respond effectively to difficult situations in your life.
 Consider the following

What kinds of events have been most stressful for me?

How have those events typically affected me?
Have I found it helpful to think of important people in my life
when I am distressed?
To whom have I reached out for support in working through a
traumatic or stressful experience?
What have I learned about myself and my interactions with
others during difficult times?
Has it been helpful for me to assist someone else going
through a similar experience?
Have I been able to overcome obstacles, and if so, how?
What has helped make me feel more hopeful about the future?
 Coping with job burnout

THE MOST EFFECTIVE WAY TO COMBAT JOB BURNOUT IS TO QUIT

DOING WHAT YOURE DOING AND DO SOMETHING ELSE, WHETHER
THAT MEANS CHANGING JOBS OR CHANGING CAREERS. BUT IF THAT
ISNT AN OPTION FOR YOU, THERE ARE STILL THINGS YOU CAN DO TO
IMPROVE YOUR SITUATION, OR AT LEAST YOUR STATE OF MIND.
 Dealing with job stress

In order to avoid job burnout, its important to

reduce and manage stress at work. Start by
identifying what factors are stressful. Then you can
take steps to deal with the problem, either by
changing your work environment or changing the
way you deal with the stressor.
 Address problems at work

Actively address problems. Take a proactive approach rather than a

passive one to issues in your workplace. Youll feel less helpless if you
assert yourself and express your needs. If you dont have the authority or
resources to solve the problem, talk to a superior.
Clarify your job description. Ask your boss for an updated description
of your job duties and responsibilities. Point out things youre expected to
do that are not part of your job description and gain a little leverage by
showing that youve been putting in work over and above the parameters of
your job.
Ask for new duties. If youve been doing the exact same work for a long
time, ask to try something new: a different grade level, a different sales
territory, a different machine.
Take time off. If burnout seems inevitable, take a complete break from
work. Go on vacation, use up your sick days, ask for a temporary leave-of-
absenceanything to remove yourself from the situation. Use the time
away to recharge your batteries and take perspective.
 Recovering from burnout

SOMETIMES ITS TOO LATE TO PREVENT BURNOUT YOURE ALREADY

PAST THE BREAKING POINT. IF THATS THE CASE, ITS IMPORTANT TO
TAKE YOUR BURNOUT VERY SERIOUSLY. TRYING TO PUSH THROUGH
THE EXHAUSTION AND CONTINUE AS YOU HAVE BEEN WILL ONLY
CAUSE FURTHER EMOTIONAL AND PHYSICAL DAMAGE.
WHILE THE TIPS FOR PREVENTING BURNOUT ARE STILL HELPFUL AT
THIS STAGE,

RECOVERY REQUIRES ADDITIONAL STEPS.

 3 recovery strategies

Burnout recovery strategy #1: Slow down

When youve reached the end stage of burnout, adjusting your attitude or looking
after your health isnt going to solve the problem. You need to force yourself to slow
down or take a break. Cut back whatever commitments and activities you can. Give
yourself time to rest, reflect, and heal.

Burnout recovery strategy #2: Get support

When youre burned out, the natural tendency is to protect what little energy you
have left by isolating yourself. But your friends and family are more important than
ever during difficult times. Turn to your loved ones for support. Simply sharing your
feelings with another person can relieve some of the burden.

Burnout recovery strategy #3: Reevaluate your goals and priorities

Burnout is an undeniable sign that something important in your life is not working.
Take time to think about your hopes, goals, and dreams. Are you neglecting
something that is truly important to you? Burnout can be an opportunity to
rediscover what really makes you happy and to change course accordingly.
 getting help

1. Family members and friends.

2. Self-help and support groups.

3. Books and other publications by people who have successfully

managed adverse situations such as surviving cancer. These stories can
motivate readers to find a strategy that might work for them personally.

4. Online resources.

5. A licensed mental health professional such as a psychologist can

assist people in developing an appropriate strategy for moving forward. It
is important to get professional help if you feel like you are unable to
function or perform basic activities of daily living as a result of a
traumatic or other stressful life experience.
 References

Smith, M., Jaffe-Gill, E.et al. Preventing Burnout.

www.helpguide.org. retrieved 01/05/2011.
American Psychological Association. The Road to
Resilience
American Psychological Association. The
Psychologically Healthy Workplace Program.
Covey, S.R. 2004. The 7 Habits of Highly Effective
People.
McCorry, K.J. 2005. Organize Your Work Day in
No Time.