"Me Time": Investing in Self Care to Stay Centered during Stressful Times

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Randall Armstrong
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Annual Conference- Atlanta, Georgia - August

Stay Centered during Stressful Times Sandra

, ACSW Dean and Professor of Social Work 1.

2. Identify signs of Compassion Fatigue and

1 Annual Conference- Atlanta, Georgia - August 23, 2016 "Me Time": Investing in Self Care to Stay Centered during Stressful Times Sandra Edmonds Crewe, Ph.D., ACSW Dean and Professor of Social Work 1. Understand the impact of stress on self care 2. Identify signs of Compassion Fatigue and Burnout 3. Engage in practices to address self care How are you doing today? 1

Burnout Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress.

As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the

Stress and Burnout Burnout may be the result of unrelenting stress, but it isn t the same as too much stress.

2 Burnout Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. 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. Stress and Burnout Burnout may be the result of unrelenting stress, but it isn t the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they can just get everything under control, they ll feel better. What do you think some of the signs of burnout are? 2

3 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. You re 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. Have you had these encounters? What do you think causes burnout in workplace? 3

com/blog/pressureproof/201308/six sourcesburnout work Lack of Control Sense of control in undermined Not a

4 Six Sources of Burnout at Work 1. Lack of Control 2. Values Conflict 3. Insufficient Reward 4. Work Overload 5. Unfairness 6. Breakdown of Community y.com/blog/pressureproof/201308/six sourcesburnout work Lack of Control Sense of control in undermined Not a lot of day so Detrimental to health Values Conflict Disconnect between your core values and the organization Disconnect between the talk and the walk 4

5 Insufficient Reward Feel taken for granted Expected to do more with less Work Overload Too much Too complex Too urgent Unfairness Culture of favoritism Closed door discussions 5

Breakdown of Community Lifestyle causes of burnout Working too much, without enough time for relaxing and socializing Being expected

6 Breakdown of Community No system of conflict resolution Feedback is nonexistent Six Sources of Burnout at Work Critical to Address 1. Lack of Control 2. Values Conflict 3. Insufficient Reward 4. Work Overload 5. Unfairness 6. Breakdown of Community 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 6

Personality traits can contribute to burnout Perfectionistic tendencies; nothing is ever good enough Pessimistic view of yourself and the

Insomnia 3. Forgetfulness/impaired concentration and attention 4. Physical symptoms 5. Increased illness 6. Loss ofappetite 7. Anxiety 8.

Take a proactive rather than a passive approach to issues in your workplace Clarify your job description.

7 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 SIGNS OF BURNOUT 1. Chronic fatigue 2. Insomnia 3. Forgetfulness/impaired concentration and attention 4. Physical symptoms 5. Increased illness 6. Loss ofappetite 7. Anxiety 8. Depression 9. Anger Coping with Burnout Actively address problems. Take a proactive rather than a passive approach to issues in your workplace Clarify your job description. Ask your boss for an updated description of your job duties and responsibilities. Ask for new duties. If you ve been doing the exact same work for a long time, ask to try something new Take time off. If burnout seems inevitable, take a complete break from work. 7

TIPS Start the day with a relaxing ritual Adopt healthy eating, exercising, and sleeping habits. Set boundaries.

8 Dealing with burnout: The "Three R" approach Recognize Watch for the warning signs of burnout Reverse Undo the damage by managing stress and seeking support Resilience Build your resilience to stress by taking care of your physical and emotional health BURN OUT PREVENTION TIPS Start the day with a relaxing ritual Adopt healthy eating, exercising, and sleeping habits. Set boundaries. Take a daily break from technology. Nourish your creative side. Learn how to manage stress. Compassion Fatigue A disorder that affects those who do their work well. 8

Szabo, B. (2006). Compassion fatigue and nursing work: Can we accurately capture the consequences of caring work? International Journal of Nursing Practice: 12: 136 142. Compassion Fatigue vs.

exhaustion is experienced due to increased workload & institutional stress & does not involve trauma Compassion fatigue can have detrimental effects on resident relationships since service

9 What is Compassion Fatigue (CF)? Compassion fatigue is thought to be a combination of secondary traumatization and burnout precipitated by the care delivery that brings health care professionals into contact with the suffering Szabo, B. (2006). Compassion fatigue and nursing work: Can we accurately capture the consequences of caring work? International Journal of Nursing Practice: 12: Compassion Fatigue vs. Burnout "Compassion fatigue is when caregivers have such deep empathy they develop symptoms of trauma similar to the patient The disorder can also resemble burn out which occurs when emotional exhaustion is experienced due to increased workload & institutional stress & does not involve trauma Compassion fatigue can have detrimental effects on resident relationships since service coordinators suffering from the disorder often either grow distant from residents or get too close Wilson, E. (2008). New Program Offers Care for Caregivers. Department of Defense Military Health System News, 23 May Secondary Traumatic Stress People who come into continued, close contact with trauma survivors may also experience emotional disruption, becoming indirect victims of the trauma The natural, consequent behaviors & emotions resulting from knowledge about a traumatizing event experienced by a significant other The stress resulting from helping or wanting to help a traumatized or suffering person Bride, B. (2007). Prevalence of Secondary Traumatic Stress Among Social Workers. Social Work: 51(2):

Potential Causes Lack of social support Lack of replenishment Unresolved personal trauma Pain in powerless people

work Poor self care (Bruner & Rhodes, 2011) Who is at risk?

support or high levels of stress in their personal lives Excessive empathy (leading to blurred professional

10 Potential Causes Lack of social support Lack of replenishment Unresolved personal trauma Pain in powerless people Multiple roles inability to control work stressors Disregard for the dangers of empathy Lack of satisfaction for work Poor self care (Bruner & Rhodes, 2011) Who is at risk? Individuals who are overly conscientious, perfectionists, and self giving Individuals with low levels of social support or high levels of stress in their personal lives Excessive empathy (leading to blurred professional boundaries) Individuals with a previous history of trauma Any person delivering health care to clients who have experienced some level of trauma (Figley, 2009; Bruner & Rhodes, 2011) 10

11 Summarizing. SELF CARE PLAN SELF CARE PLAN 1. Start the day with a relaxing ritual 2. Adopt healthy eating, exercising, and sleeping habits 3. Set boundaries 4. Take a daily break from technology 5. Nourish your creative side 6. Learn how to manage stress 11

WORKPLACE INITIATIVES Include stress assessment in evaluations Review workloads impact of doing more with less Work programs that address healthy life styles Employee appreciation Address

The red planet 5. Superman's alter ego 6. Pitchers position 7. Famous author 8. Twin letters 9. Secretive laughter 10.D'Artagnan's three friends 11.Nutty happiness 12.

A galaxy far, far away (Milky Way) 4. The red planet (Mars) 5. Superman's alter ego (Clark bar) 6. Pitchers position (Mounds) 7. Famous author (O'Henry) 8. Twin letters (M&M's) 9.

12 WORKPLACE INITIATIVES Include stress assessment in evaluations Review workloads impact of doing more with less Work programs that address healthy life styles Employee appreciation Address conflict Mental health fsys Effective communication about change CANDY GAME NAME THAT BAR 1. Legendary baseball superstar 2. Famous New York City street 3. A galaxy far, far away 4. The red planet 5. Superman's alter ego 6. Pitchers position 7. Famous author 8. Twin letters 9. Secretive laughter 10.D'Artagnan's three friends 11.Nutty happiness 12.Employee's favorite day 13.Can't hold onto anything 14.When you can't remember ANSWERS 1. Legendary baseball superstar (Baby Ruth) 2. Famous New York City street (5th Avenue) 3. A galaxy far, far away (Milky Way) 4. The red planet (Mars) 5. Superman's alter ego (Clark bar) 6. Pitchers position (Mounds) 7. Famous author (O'Henry) 8. Twin letters (M&M's) 9. Secretive laughter (Snickers) 10.D'Artagnan's friends (Three Musketeers) 11.Nutty happiness (Almond Joy) 12.Employee's favorite day (Payday) 13.Can't hold onto anything (Butterfinger) 14.When you can't remember (Watchamacallit) 12

13 Me Time Self care Idea Exchange 13

14 Sandra Edmonds Crewe, Ph.D., MSW 40 Howard University School of Social Work Dean and Professor of Social Work Director of Multidisciplinary Gerontology Center Home of the Howard Prepared Social Worker 14

Compassion Fatigue: Are you running on fumes?

Compassion Fatigue: Are you running on fumes? What is compassion? Feeling deep sympathy and sorrow for another who is stricken by suffering or misfortune, accompanied by a strong desire to alleviate the