Rekindle the Fire

1. Rekindle the Fire Coping with Burnout: Strategies for Dealing with Stress

2. Sponsored by the Public Services Division of the Maryland Library Association • Presenters • Sandy Lombardo – Baltimore County Public Library • Sandy Meyers – Anne Arundel County Public Library • Christina Teasley – Anne Arundel County Public Library • Special thanks to Dave LaPenotiere, BCPL-retired, for the insights and strategies from a manager’s point of view. Research notes and Powerpoint courtesy of Tina Pickens – Baltimore County Public Library

3. Learning Objectives: By the end of this workshop you should be able to: List two ways of identifying signs of burnout or stress in yourself or a coworker. Explain three strategies you can implement to rekindle enthusiasm and increase productivity. Demonstrate four “Office Yoga” exercises to help relieve tension. Hang in there!

5. We all have days when the alarmgoes off and all we really want todo is roll over and go back to sleep.That’s normal.But … if you dread going to work, feel overwhelmed by projects and tasks, or think that the only solution to the problem is to find another job … … it could very well be a warning sign that you are suffering from burnout or job-related stress.

6. So … what is “burnout”? burn·out noun \ˈbərn-ˌau̇t\ : the condition of someone who has become very physically and emotionally tired after doing a difficult job for a long time Merriam-Webster Dictionary

8. Discover if you're at risk of job burnout — and what you can do when your job begins to affect your health and happiness. Job burnout is a special type of job stress — a state of physical, emotional or mental exhaustion combined with doubts about your competence and the value of your work. If you think you might be experiencing job burnout, take a closer look at the phenomenon. What you learn may help you face the problem and take action before job burnout affects your health. Mayo Clinic 2012

9. Ask yourself the following questions: • Have you become cynical or critical at work? • Do you drag yourself to work and have trouble getting started once you arrive? • Have you become irritable or impatient with co-workers or customers? • Do you lack the energy to be consistently productive? • Do you feel disillusioned about your job? • Are you using food, drugs or alcohol to feel better or to simply not feel? • Have your sleep habits or appetite changed? • Are you troubled by unexplained headaches, backaches or other physical complaints? If you answered yes to any of these questions, you may be experiencing job burnout. Be sure to consult your doctor or a mental health provider, however. Some of these symptoms can also indicate certain health conditions, such as a thyroid disorder or depression.

10. Job burnout can result from various factors, including: Lack of control. An inability to influence decisions that affect your job — such as your schedule, assignments or workload — could lead to job burnout. So could a lack of the resources you need to do your work. Unclear job expectations. If you're unclear about the degree of authority you have or what your supervisor or others expect from you, you're not likely to feel comfortable at work. Dysfunctional workplace dynamics. Perhaps you work with an office bully, you feel undermined by colleagues or your boss micromanages your work. These and related situations can contribute to job stress. Mismatch in values. If your values differ from the way your employer does business or handles grievances, the mismatch may eventually take a toll. Poor job fit. If your job doesn't fit your interests and skills, it may become increasingly stressful over time. Extremes of activity. When a job is always monotonous or chaotic, you need constant energy to remain focused — which can lead to fatigue and job burnout. Lack of social support. If you feel isolated at work and in your personal life, you may feel more stressed. Work-life imbalance. If your work takes up so much of your time and effort that you don't have the energy to spend time with your family and friends, you may burn out quickly.

11. You may be more likely to experience job burnout if: • You identify so strongly with work that you lack a reasonable balance between your work life and your personal life. • You try to be everything to everyone. • You work in a helping profession, such as health care, counseling or teaching. • You feel you have little or no control over your work. • Your job is monotonous.

12. Ignored or unaddressed job burnout can have significant consequences, including: • Excessive stress • Fatigue • Insomnia • A negative spillover into personal relationships or home life • Depression • Anxiety • Alcohol or substance abuse • Heart disease • High cholesterol • Type 2 diabetes, especially in women • Stroke • Obesity • Vulnerability to illnesses

13. Remember, if you think you may be experiencing job burnout, don't ignore your symptoms! Consult your doctor or a mental health provider to identify or rule out any underlying health conditions.

14. If you're concerned about job burnout, take action! Manage the stressors that contribute to job burnout. Once you've identified what's fueling your feelings of job burnout, you can make a plan to address the issues. Evaluate your options. Discuss specific concerns with your supervisor. Perhaps you can work together to change expectations or reach compromises or solutions. Is job sharing an option? What about telecommuting or flexing your time? Would it help to establish a mentoring relationship? What are the options for continuing education or professional development? Adjust your attitude. If you've become cynical at work, consider ways to improve your outlook. Rediscover enjoyable aspects of your work. Recognize co-workers for valuable contributions or a job well done. Take short breaks throughout the day. Spend time away from work doing things you enjoy. Seek support. Whether you reach out to co-workers, friends, loved ones or others, support and collaboration may help you cope with job stress and feelings of burnout. If you have access to an employee assistance program (EAP), take advantage of the available services. Assess your interests, skills and passions. An honest assessment can help you decide whether you should consider an alternative job, such as one that's less demanding or one that better matches your interests or core values. Get some exercise. Regular physical activity, like walking or biking, can help you to better deal with stress. It can also help get your mind off work and focus on something else. The bottom line? Keep an open mind as you consider the options. Don't let a demanding or unrewarding job undermine your health.

15. Ok, then … what is “stress”? stress noun \ˈstres\ : a state of mental tension and worry caused by problems in your life, work, etc. : something that causes strong feelings of worry or anxiety Merriam-Webster Dictionary

16. Everyone feels stressed from time to time, but not all stress is bad. All animals have a stress response, and it can be life-saving. But chronic stress can cause both physical and mental harm.There are at least three different types of stress: Routine stress related to the pressures of work, family, and other daily responsibilities. Stress brought about by a sudden negative change, such as losing a job, divorce, or illness. Traumatic stress, which happens when you are in danger of being seriously hurt or killed. Examples include a major accident, war, assault, or a natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD). NIH: National Institute of Mental Health

17. Not everyone feels stress in the same waySome people experience digestive symptoms. Others may have headaches, sleeplessness, depressed mood, anger, and irritability.People under chronic stress get more frequent and severe viral infections, such as the flu or common cold. Vaccines, such as the flu shot, are less effective for them.And some people cope with stress more effectively than others. It's important to know your limits when it comes to stress, so you can avoid more serious health effects. NIH: National Institute of Mental Health

18. Always check with a health care professional to be sure there are no underlying medical issues that need attention …… but if the diagnosis is stress, what can you do about it?

20. Exercise and stress: Get moving to manage stress!Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Mayo Clinic 2012

21. Exercise and stress reliefExercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. • It pumps up your endorphins • It's meditation in motion • It improves your mood

22. Put exercise and stress relief to work for you • A successful exercise program begins with a few simple steps. • Consult with your doctor • Walk before you run • Do what you love • Pencil it in

24. Medline Plus - http://www.nlm.nih.gov/medlineplus/tutorials/managingstress/htm/index.htm • Mayo Foundation for Medical Education and Research –Job Burnout: Spotting It - and Taking Action • Mayo Clinichttp://www.mayoclinic.org/burnout/ART-20046642?p=1 • Annoyed Librarian- http://lj.libraryjournal.com/blogs/annoyedlibrarian/2013/01/07/librarians-and-their-stressful-jobs/ • Yalsa - http://yalsa.ala.org/blog/2009/12/03/dollars-and-sense-3-dealing-with-stress/ • ABC News - http://abcnews.go.com/Business/stressful-jobs/story?id=21441041 (least stressful?!?!) • CareerCast - http://www.careercast.com/jobs-rated/least-stressful-jobs-2014 (least stressful?!?!?!?!)

26. Caregiver stress: Tips for taking care of yourself Caring for a loved one strains even the most resilient people. If you're a caregiver, take steps to preserve your own health and well-being.

27. A caregiver is anyone who provides help to another person in need, whether that's an ill spouse or partner, a disabled child, or an aging relative. Indeed, more than 65 million Americans provide care to a loved one.With an aging population and changes in health care, such as shorter hospital stays, more and more caregiving is being provided by people who aren't health care professionals. Mayo Clinic

28. If you're a caregiver, you know that taking care of someone who needs your assistance can be very rewarding. But being a caregiver can exact a high toll, and caregiver stress is common.Caregiver stress is the emotional and physical strain of caregiving. Individuals who experience the most caregiver stress are the most vulnerable to changes in their own health.Many caregivers fall into the trap of believing that they have to do everything by themselves. Don't make that mistake. Take advantage of the many resources and tools available to help you provide care for your loved one.Remember, if you don't take care of yourself you won't be able to care for anyone else.

29. As a caregiver, you may be so focused on your loved one that you don't realize that your own health and well-being are suffering.Watch for these signs of caregiver stress: • Feeling tired most of the time • Feeling overwhelmed and irritable • Sleeping too much or too little • Gaining or losing a lot of weight • Losing interest in activities you used to enjoy Too much stress, especially over a long time, can harm your health. As a caregiver, you're more likely to experience symptoms of depression or anxiety. In addition, you may not get enough physical activity or eat a balanced diet, which only increases your risk of medical problems, such as heart disease and diabetes.

30. The emotional and physical demands involved with caregiving can strain even the most resilient person. That's why it's so important to take advantage of available help and support.These strategies can help you manage caregiver stress: • Accept help! • Focus on what you are able to provide • Get connected • Join a support group • Seek social support • Set personal health goals • See your doctor

31. It may be hard to imagine leaving your loved one in someone else's care, but taking a break is one of the best things you can do for yourself as well as the person you're caring for.Most communities have some type of respite care available, such as: • Adult care centers • Day hospitals • In-home respite • Short-term nursing homes

32. Two-thirds of caregivers work outside of the home. Juggling work and caregiving isn't easy, and employed caregivers experience high levels of caregiver stress. If you're in this situation, try these strategies for balancing your work and personal responsibilities: • Learn to delegate • Investigate support services • Keep information flowing If you're like many caregivers, you have a hard time asking for help. Unfortunately, this attitude can lead to feeling isolated, frustrated and even depressed. Rather than struggling on your own, take advantage of local resources for caregivers. To get started, contact your local agency on aging to learn about services in your community. You can find your local agency either online or in the government section of your telephone directory.