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The heat is on: How to Avoid getting Burned. . . Out

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Body's reaction to something that causes you to. feel 'out of balance' ... Perfectionism. Low self-esteem. Excessive or unexpressed anger. Lack of assertiveness ... – PowerPoint PPT presentation

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Title: The heat is on: How to Avoid getting Burned. . . Out


1
The heat is on How to Avoid getting Burned. . .
Out
  • Amy L. Foster
  • Team Leader for Cataloging Processing
  • Montana State University - Bozeman

2
  • Agenda
  • Introduction
  • What is Stress
  • What is Burnout
  • Costs of Burnout
  • Prevention
  • Recovery
  • Conclusion
  • Questions/Answers

3
  • What is Stress?
  • a) force or pressure b) nervous strain
  • -- Websters Concise English Dictionary
  • Stress Response
  • Bodys reaction to something that causes you to
  • feel out of balance within your world

4
  • Warning Signs and Symptoms of Stress
  • Physical
  • Headaches, backaches
  • Nausea, dizziness
  • Insomnia
  • Weight gain or loss
  • Diarrhea or constipation
  • Skin breakouts
  • Chest pain, rapid heartbeat
  • Emotional
  • Moodiness
  • Short temper
  • Restlessness
  • Depression or general unhappiness
  • Agitation
  • Irritability, impatience
  • Feeling overwhelmed
  • Sense of loneliness and isolation

5
  • Behavioral Symptoms
  • Eating more or less
  • Sleeping too much or too little
  • Isolating yourself from others
  • Procrastination, neglecting responsibilities
  • Using alcohol, cigarettes, drugs to relax
  • Teeth grinding or jaw clenching
  • Overdoing activities (e.g. exercising, shopping)
  • Overreacting to unexpected problems
  • Cognitive
  • Memory problems
  • Indecisiveness
  • Inability to concentrate
  • Trouble thinking clearly
  • Poor judgment
  • Seeing only the negative
  • Anxious or racing thoughts
  • Constant worry
  • Loss of objectivity

6
  • Causes of Stress
  • Numerous and Very individualized
  • Some External causes
  • Major life changes
  • Death of close relative or spouse
  • Divorce or marriage separation
  • Injury or illness
  • Marriage
  • Getting fired from a job
  • Starting a new job
  • Going to Jail
  • Moving
  • Becoming a parent

7
  • Daily demands and hassles
  • Environment
  • Unsafe neighborhood
  • Noise (barking dog sirens)
  • Pollution
  • Family/Relationships
  • Marital disagreements
  • Rebellious kids
  • Family illness
  • Work
  • Dissatisfaction
  • Exhausting workload
  • Office politics
  • Social
  • Poverty
  • Racial or sexual discrimination or harassment
  • Unemployment

8
  • Some Internal causes
  • Pessimistic attitude
  • Self-criticism
  • Unrealistic expectations or beliefs
  • Perfectionism
  • Low self-esteem
  • Excessive or unexpressed anger
  • Lack of assertiveness
  • Uncertainty or worries

9
  • Effects of chronic stress
  • Affects to health
  • Chronic pain
  • Migraines
  • Ulcers
  • High blood pressure
  • Heart disease
  • Diabetes
  • Asthma
  • PMS
  • Obesity
  • Infertility
  • Heart burn
  • Skin problems
  • Autoimmune diseases

10
  • Emotional affects
  • Anxiety
  • Depression
  • Eating disorders
  • Substance abuse

11
  • What is Burnout?
  • State of physical or emotional exhaustion brought
    about by extreme and/or protracted stress

12
  • Burnout
  • Symptoms of Burnout
  • Emotional exhaustion
  • Irritability
  • Frustration
  • Powerlessness
  • Detachment
  • Isolation
  • Cynicism
  • Hopelessness
  • Failure
  • Despair
  • Apathy

13
  • Causes of Burnout
  • Work overload
  • Too much work to be done
  • More work for less people due to downsizing
  • Lack of control
  • Working under rules that are unreasonably
    coercive or punitive
  • Working under a micromanager
  • Lack of reward
  • Too low pay
  • Supervisor or administration refuses to
    acknowledge good work
  • Never hearing thank you
  • Benefits being whittled away
  • Lack of community
  • No positive connection with co-workers
  • Isolation
  • Unclear requirements
  • Not having a reasonable idea of what is expected
    of you

14
  • Impossible requirements
  • Not having the time and/or information needed to
    complete tasks
  • Lack of fairness
  • Lack of respect
  • Self worth is not confirmed
  • Value conflict
  • Unrealistic goals set by yourself or imposed
    upon you
  • Clash of personal values and job requirements
  • High stress with no down time
  • It is crunch time ALL the time
  • Boredom
  • Doing work that never changes or doesnt
    challenge you
  • Poor leadership
  • Leadership that does not understand the
    importance of the factors listed above

15
  • Jobs prone to Burnout
  • Customer Service
  • Health Care Workers
  • Teachers
  • Child Care Workers
  • Managers, Supervisors, Team Leaders
  • Air Traffic Controllers
  • Military Personnel in Combat

16
  • Stages of Burnout
  • Dismissal (Honeymoon) stage Pre burnout
  • You know you are stressed, but you believe you
    can handle it, you just need to work harder/stay
    focused
  • Disillusionment stage - Stage One
  • Physical, mental, emotional exhaustion beginning
  • You start cutting out things like exercise or
    work through lunch to get things done

17
  • Brownout stage - Stage Two
  • Fatigue, irritability, you know you are not as
    productive, even though the world doesnt
  • May begin participating in escapist activities
    shopping, drinking, gambling
  • Shame and doubt
  • Frustration stage - Stage Three
  • Anger, loss of enthusiasm, cynicism and
    callousness
  • Physical illness
  • Despair stage - Stage Four
  • Profound sense of failure, helplessness,
    pessimism, emptiness
  • Longing to run away

18
  • Costs of Burnout
  • To the Individual
  • Lower motivation, both in work place and home
    life
  • Depression
  • Lower productivity/Declining performance
  • Detachment/Emotional withdrawal
  • Interpersonal problems
  • Health problems
  • Substance abuse

19
  • To the Organization
  • Productivity declines
  • Employees with health problems use more sick time
    and drive up insurance costs
  • Increased turnover
  • Decline in overall health of organization
  • Burnout can spread through an organization
    exponentially increasing costs

20
  • Prevention of Burnout
  • More cost effective to prevent burnout
  • Takes a Long Range vision and Commitment
  • Best way promote engagement in work environment
  • Sustainable workload
  • Feelings of Control Choice
  • Recognition Reward
  • Sense of Community
  • Fairness, Respect, Justice
  • Meaningful Valuable work
  • Preventing burnout is a sensible investment in
    the future of the organization

21
  • Ideas to help prevent burnout
  • Avoid isolation
  • Nurture your relationships family and friends
  • Develop casual social relationships with
    coworkers
  • Develop a support system
  • Reduce intensity in you life
  • Take time off
  • Know your limits
  • Practice healthy communication
  • Pace yourself
  • Learn to say no and Mean it
  • Take your full lunch break every day
  • Minimize worrying
  • Pray
  • Meditate
  • Maintain a sense of humor

22
  • Take care of your physical needs
  • Eat healthy meals, especially lunch
  • Exercise regularly
  • Get adequate sleep!!
  • Nurture yourself (more than others)
  • Find a hobby
  • Listen to music
  • Do something that is personally meaningful to you
  • Take a good look at what your work means to you
  • Clarify you job description
  • Ask for new duties/challenges
  • Request a transfer

23
  • Recovery from Burnout
  • Options once you realize you are burned or are
    burning out
  • Do Nothing
  • Accept burnout as part of life
  • Likely to cause bitterness
  • Likely to aid in the spread of burnout

24
  • Use burnout as catalyst for personal growth
  • Figure out why you burned out
  • Find new challenges, re-evaluate life goals
  • Try to make changes within current organization
  • Work to make things better at your current
    workplace

25
  • Change Jobs
  • Much of your experience is transferable
  • If cause of burnout is not addressed, you may be
    at risk of burning out faster in your next job
  • Change Careers
  • Switch professions altogether
  • You lose the benefit of your experience
  • You will compete with younger people willing to
    work for far lower salaries

26
Differences between Stress Burnout
  • Stress
  • Over engagement
  • Emotions are overactive
  • Produces urgency or hyperactivity
  • Loss of energy
  • Leads to anxiety disorders
  • Primary damage is PHYSICAL
  • May kill you prematurely
  • Burnout
  • Disengagement
  • Emotions are blunted
  • Produces helplessness and hopelessness
  • Loss of motivation, ideals, and hope
  • Leads to detachment and depression
  • Primary damage is EMOTIONAL
  • May make life seem not worth living

27
  • I actually think burnout is the
  • wrong description of it. I think its
  • burn up. Physiologically, that is what
  • you are doing because of the chronic
  • stress being placed on you body.
  • Richard Boyatzis

28
  • Questions?
  • Thank you all for attending!!

29
  • References
  • Bell, Vicki, Job Burnout
  • www.thefabricator.com/Printer_Friendly_Article.cf
    m?ID917
  • Bellafiore, Donna, Preventing Job Burnout
  • www.drbalternatives.com/articles/gc3.html
  • Canaff, Audrey L. Ph.D., Recognizing Job
    Burnout
  • www.workplaceblues.com/career/recognizing.asp
  • Comeau, Allen J. Ph.D., Coping with Job Stress
    and Burn Out
  • www.drcomeau.com/Coping-With-Job-Stress-and-Burn-
    Out.htm
  • Gorkin, Mark, LICSW Part I The Four Stages of
    Burnout
  • www.calawjobs.com/articles/employers/burnoutphys
    ical
  • Gorkin, Mark, LICSW Part II Burnout
    Rejuvenation and Prevention
  • www.calawjobs.com/articles/employers/burnout-reco
    very

30
  • Luban, Ruth, Keeping the Fire From Burnout to
    Balance with Ruth Luban
  • WebMD Live Events Transcripts
  • www.webmd.com/content/article/1/1707_50140?printi
    ngtrue
  • Maslach, Christina and Leiter, Michael P., The
    truth About Burnout How Organizations Cause
    Personal Stress and What to Do About it.
    Jossey-Bass Publishers 1997
  • Potter, Beverly, Symptoms of Burnout
  • www.drpotter.com/boclass-2bosymptoms.html
  • Rau-Foster, Mary, Guidelines for Escaping and
    Addressing Burnout in the Workplace
  • www.workplaceissues.com
  • Scott, Elizabeth, M.S., Daily Life Stress and
    Burnout What Presents the Highest Risk
  • http//stress.about.com/od/burnout/a/life_stress.
    htm?p1
  • Scott, Elizabeth, M.S., The Importance of
    Vacations, for Stress Relief, Productivity, and
    Health
  • http//stress.about.com/od/workplacestress/a/vac
    ations.htm?p1
  • Scott, Elizabeth, M.S., Job Burnout Job Factors
    that Contribute to Employee Burnout

31
  • MayoClinic.com, Job Burnout Know the Signs and
    Symptoms
  • www.mayoclinic.com/health/burnout/WL00062
  • MayoClinic.com, Stress Unhealthy response to
    the pressures of life
  • www.mayoclinic.com/health/stress/SR00001
  • MayoClinic.com, Stressful Situations Whats
    Your Current Reaction?
  • www.mayoclinic.com/health/stress-management/SR000
    32
  • MayoClinic.com, Tips for Coping with Stress
  • www.mayoclinic.com/health/coping-with-stress?SR00
    030
  • MayoClinic.com, Understand Your Sources of
    Stress
  • www.mayoclinic.com/health/stress-management/SR000
    31
  • Burnout Self Test
  • www.mindtools.com/stress/Brn/BurnoutSelfTest.htm
  • The Four Stages of Burnout
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