Stress & burnout presentation June 2014
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Each month I present to the City of Cape Town offices. The topic is Stress & Burnout. Most of us struggle with this on some level during our lives and this presentation calls it for what it is, as well as giving ways to reduce the impact of stress. www.time2beme.co.za.
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Stress & burnout presentation June 2014
- 1. STRESS & BURNOUT Emma Hamel
- 2. AGENDA • Welcome & Introductions • Are you Stressed or Burnt Out? • What is the impact of stress in your life? • What can you do about stress in your life? • Review, consolidation & feedback
- 3. 3
- 4. Check-In • Introduce yourself to the person next to you that you don’t know – Tell them on a scale of 1 to 10 how stressed you are – Coping with stress 1, 2 or 3
- 5. Don’t Think of a Pink Elephant 5
- 6. What is Stress? • Physiological or Biological Stress is an organism's response to a stressor such as an environmental condition or a stimulus. • Stress is a body's method of reacting to a challenge. • According to the stressful event, the body's way to respond to stress is by sympathetic nervous system activation which results in the fight-or-flight response. • In humans, stress typically describes a negative condition or a positive condition that can have an impact on a person's mental and physical well-being. • Wikipedia, 28 March 2014
- 7. What is Burnout? • Burnout is a psychological term that refers to long-term exhaustion and diminished interest in work. • The Maslach Burnout Inventory uses a three-dimensional description of exhaustion, cynicism, and inefficacy (inefficiency & ineffective). • The antithesis of burnout is engagement, which is characterised by energy, involvement and efficacy, the opposites of exhaustion, cynicism and inefficacy. • Wikipedia, 28 March 2014 7
- 8. What is the Difference Between Stress and Burnout? 8
- 9. What Triggers Stress • How you view things • Work / Family • Unpredictable events • Poor health habits • Negative attitudes • Unrealistic expectations • Perfectionism
- 11. Symptoms of Stress • Physical Symptoms – Sleeplessness – Loss of appetite – Headaches – Blood pressure – Fatigue/flu.. – Hair loss
- 12. Symptoms of Stress • Emotional Symptoms – Nervousness – Anxiety – Moodiness – Irritability – Memory problems – Over reactions – Out of control
- 13. Symptoms of Stress • Relationship Symptoms – Increased arguments – Social isolation – Conflicts with peers – Road rage – Violence
- 14. 14
- 15. Effects of Stress on the Body
- 16. Ten Signs and Symptoms of Burnout
- 18. Feeling Like You’re at The End of Your Tether
- 20. Putting on a Brave Face
- 21. Feeling Snappy and Irritable
- 22. Trying to Avoid Situations that Cause Distress
- 23. Never Taking a Break From Your Desk
- 24. Feeling Out of Control
- 25. Feeling Like You’re Not Really Getting Anywhere
- 26. Feeling Trapped
- 27. Burnout Phases ("Burned Out", Scientific American Mind, June/July 2006) • The Compulsion to Prove Oneself • Working Harder • Neglecting Their Needs • Displacement of Conflicts • Revision of Values • Denial of Emerging Problems • Withdrawal • Obvious Behavioural Changes • Depersonalisation • Inner Emptiness • Depression • Burnout Syndrome 27
- 28. Burnout/Adrenal Burnout • Adrenal glands secrete stress hormones (eg. adrenaline) to prepare body for acute emotional & physical stress • When you keep pushing yourself, adrenal glands will fatigue & won’t be able to produce enough adrenaline • Adrenal fatigue causes fatigue, cravings, weight gain, mood swings & other health problems
- 29. Different Ways to Deal With Stress • Let’s take a look at some ways to reduce your stress levels in your life.
- 30. Lifestyle Changes 1. Drink more water – rejuvenate your cells, dehydration causes cortisol to be released 2. Exercise – release the happy hormones 3. Look up! – you can’t feel down! 4. Take time out – move away for 10 minutes 5. Relaxation exercises – clear your mind 6. Eat healthier – sugars & processed food 7. Get more sleep – women 8 hours, men 6 hours 8. Keep a journal – getting out of your head
- 31. Mental Changes 1. Reframe – turn the negative thinking into a positive 2. Take control – Cause or Effect? 3. Don’t worry about things that can’t be changed – True, not true or don’t know 4. Seek out support – work, friends & family 5. Put manageable structure into your life 6. Identify what causes you stress & do something about it. – Knowledge! 7. Learn to say ‘No’ – feel in control & empowered 8. Take a risk - Challenge those that stress you.
- 32. Exercise • Write down 5 positive things you can implement immediately to reduce your stress. • How do you feel?
- 33. Communication • Rapport • The meaning of your communication is the response that you get • Fake it till you make it!
- 34. What is Rapport? • Rapport is about connection or relationship • French, from rapporter to bring back relation; especially : relation marked by harmony, conformity, accord, or affinity - Merriam-Webster Online Dictionary. • Rapport is that feeling of being comfortable with someone and trusting them. • Often rapport is defined as a dance
- 35. Rapport – The Basics • People do business with people that they know, like and trust. • If you could build stronger relationships with your work colleagues and others that you interact with on a day to day basis – would that be of value to you and to your business? • Mind – conscious & unconscious • Rapport happens on the unconscious level • It works best when feelings are authentic – that is you genuinely care about other people and have their interests at heart
- 38. Overview of Rapport • Breathing – Rising & dropping of shoulders • Body Posture, Facial Expressions, Gestures • Eye Connection & Blink Rate • Tone, chunk & speech pace, pitch & tempo • Words: – Visual - “I see what you mean” – Auditory - “I hear what you’re saying” – Kinaesthetic - “I get the feeling that…” • SOLAR – Sit, Open, Lean, Attentive, Relaxed • Think . . . MATCH – PACE – LEAD it can work at every level – Mirroring & Matching – Pacing & Leading
- 39. • Mismatch – IT Manager – Grant and Lente – Group of engineers Mismatch of Communication Style
- 40. Exercise • Exercise: In pairs Person A is to share a positive emotional story and person B is to listen intently matching body posture and gestures. • Person A is to share the same story and Person B must break rapport by turning around or deliberately breaking rapport • Change over • How did it feel?
- 41. • Consciously use when wanting a specific result • When would it be necessary to break rapport? Consciously Using/ Breaking Rapport
- 43. Communication • Rapport • The meaning of your communication is the response that you get • Clearing
- 44. Clearing Process The Questions 1. What is working? 2. What is not working? 3. What are you carrying? The Rules 1. Elect a chairman 2. All sit in a circle 3. Rotate the questions to each person 4. When person has finished they say clear 5. Frequency 6. When 7. Compulsory 8. Different levels for the audience – family is different to partners 9. Max 20 people 10. No minutes taken – can only say thank you – not a problem solving exercise
- 45. Emma Hamel c: 072 396 0869 e: emma@time2beme.co.za www.time2beme.co.za
Notes de l'éditeur
- FACILITATOR NOTES People who feel good about themselves produce results. People who feel bad about themselves don’t produce results. If you catch yourself feeling bad, merely change your STATE so that you can step onto the upward spiral of feeling good about yourself and producing results. Facilitator can engage a debate with delegates about is it easier to feel good about yourself, or is it easier to produce a result. (Class should be 50 / 50) and the facilitator to remind delegates of the start of the day about sharing what they were proud of, in order to induce a positive state and hence producing results in learning.
- FACILITATOR NOTES People who feel good about themselves produce results. People who feel bad about themselves don’t produce results. If you catch yourself feeling bad, merely change your STATE so that you can step onto the upward spiral of feeling good about yourself and producing results. Facilitator can engage a debate with delegates about is it easier to feel good about yourself, or is it easier to produce a result. (Class should be 50 / 50) and the facilitator to remind delegates of the start of the day about sharing what they were proud of, in order to induce a positive state and hence producing results in learning.
- FACILITATOR NOTES People who feel good about themselves produce results. People who feel bad about themselves don’t produce results. If you catch yourself feeling bad, merely change your STATE so that you can step onto the upward spiral of feeling good about yourself and producing results. Facilitator can engage a debate with delegates about is it easier to feel good about yourself, or is it easier to produce a result. (Class should be 50 / 50) and the facilitator to remind delegates of the start of the day about sharing what they were proud of, in order to induce a positive state and hence producing results in learning.
- FACILITATOR NOTES People who feel good about themselves produce results. People who feel bad about themselves don’t produce results. If you catch yourself feeling bad, merely change your STATE so that you can step onto the upward spiral of feeling good about yourself and producing results. Facilitator can engage a debate with delegates about is it easier to feel good about yourself, or is it easier to produce a result. (Class should be 50 / 50) and the facilitator to remind delegates of the start of the day about sharing what they were proud of, in order to induce a positive state and hence producing results in learning.