SELF-CARE AND PERSONAL

WELLBEING IN THE WORKPLACE

Mk 6:31
“There were so
many people
coming and going
that Jesus and his
apostles didn’t
even have time to
eat. So he said to
them, ‘Let us go off
by ourselves to
some place where
we will be alone
and you can rest a
while. ”
BURNOUT
BURNOUT
 Introduction

• According to the World Health Organization’s

(WHO) International Classification of Diseases
(ICD), people experiencing burnout typically
feel exhaustion, but are also likely to feel
detached or cynical about their job.
 Introduction
• Burnout is included in the International Classification
of Diseases (ICD-11) as an occupational phenomenon.
It is not classified as a medical condition.

• “Burnout is a syndrome conceptualized as resulting

from chronic workplace stress that has not been
successfully managed.”
 Introduction
• Burnout is a factor that can affect the well-being of
individuals; described as exhaustion and overload
syndrome.

• Burnout syndrome is mainly work-related and occurs

very often after a long period of high workload in a
combination of perceived stressful working conditions.
 CAUSES OF BURNOUT
• Work overload.
• Unrealistic expectations.
• Lack of recognition from authority figures and demands of work.
• Several of the perceived causes of burnout are related to
management and leadership within the workplace or community.
• Other factors, family problems, personal problems, and the
quality of relationships in the community can also be perceived as
causes of burnout.
 SYMPTOMS

• The feeling of energy depletion or

exhaustion.
• Increased mental distance from one’s
job or feel negative towards one’s career
• Reduced professional productivity
Maslach Burnout Inventory (MBI)
 Maslach Burnout Inventory (MBI)
• The Maslach Burnout Inventory (MBI) has been
widely used and extensively validated for
quantifying burnout.

• The MBI is used for those who are employed in

occupations involving significant human contact,
such as those in the education sector.
 Maslach Burnout Inventory (MBI)
• The MBI consists of three subscales: emotional
exhaustion (EE), depersonalization (DP), and personal
achievement (PA).

• Each subscale is scored individually; the subscales are not

combined into an aggregate score. Established “low,”
“moderate,” and “high” degrees of burnout cut scores
were employed to interpret the results of this data.
 Emotional Exhaustion (EE)
• The Emotional Exhaustion (EE) scale
measures feelings of being emotionally
overextended and exhausted by one's work.

• Higher scores correspond to greater

experienced burnout.
 Depersonalization (DP)
• The Depersonalization (DP) scale measures an
unfeeling and impersonal response toward
recipients of one's service, care, treatment, or
instruction.

• Higher scores indicate higher degrees of

experienced burnout.
 Personal Accomplishment (PA)
• The Personal Accomplishment (PA) scale
measures feelings of competence and
successful achievement in one's work.

• Lower scores correspond to greater

experienced burnout.
Maslach Burnout Inventory (MBI)
 INTERPRETATION OF SCORES
FREQUENCY
14 or over HIGH
9-13 MODERATE
0-8 LOW

• A person may be experiencing burnout if he/she scored

HIGH on both emotional exhaustion (EE) and
depersonalization (DP) while scoring LOW on the
personal achievement (PA).

• If, in the area of depersonalization (DP) and personal

achievement (PA) the person is in the moderate level of
burnout, then there is a possibility that these areas might
escalate if not addressed properly.
Stress &
Coping
 Where are you on the stress curve?

Performance increases
with stress but only up
to a point.

When the level of

stress becomes too
high, performance
decreases

(Yerkes & Dodson, 1908) (Research Gate, 2020)

 Kinds of stress
Acute stress Episodic stress Chronic stress
• most common • acute stress • over a long
type that occurs period of time
frequently and can have
• arises quickly - serious effects
unexpected or • in “crisis on physical and
alarming mode,” are mental health
events to help often irritable
you and anxious; • dull, constant,
prone to and seemingly
• fades quickly constant never-ending
worrying
• situations that
• overwhelmed feel hopeless
and difficulty and beyond
managing it your control

(American Psychological Association, 2020)

 How do you know
when you are
experiencing stress?

What does it look

and feel like?

Emotional
Physical
Behavior
Cognitive
Fight-Flight-Freeze Response
How do you respond?

Fight: movement towards,

screaming, crying, clinched fists,
Perceived Physical Effects anger, rage
fear/threat reaction • Short term:
helpful; gets
• Different for • Stress
us ready
Flight: movement away,
each person hormones
• Brain thinks • Heart rate • Long term: nervous, anxious, panic, fidgety,
you’re in • Breathing negative need to move, restless, get away
danger • Eyes, ears, etc effects

Freeze: feeling stuck, frozen,

numb, indecisive, restricted
breathing, heaviness, shut down
 Thoughts, beliefs and Perceptions

Some cognitive distortions

Our perception of stress is
something we can control. All or Nothing Thinking
Overgeneralization
Changing the way we think Mental Filter
about it will effect how we
feel about it. Jumping to Conclusions
Should Statements
Stress mindset: Frame Personalization
stress as a challenge rather
than a threat.

(Crum, Akinola, Martin, & Fath, 2017) (Beck, 1963)

How do you
cope?
What are some
ways that you
cope with
stress?
What is resilience?
Process of adapting well in face of adversity

People tend to overestimate how much

negative events will impact them and
underestimate how well they can cope. Don’t
underestimate your own resilience.

Build a “resilience” bank account. Resilience

can be developed.

(American Psychological Association, 2012)

 Treatment of Burnout
• The general treatment of burnout is aimed at mitigating
the personal or environmental causes of the syndrome
like developing coping skills or creating organizational
changes at work. Which includes three parts:
Tools for coping
Basic needs
Physical activity
Self-care
Social support
Adjust expectations
Ask for help
Basic needs
Is your diet fueling your body
well?
Are you getting adequate
sleep?
How do you prepare for sleep?
– Limit screen time/blue light
– Empty your thoughts
– Meditation; relaxation; music
– Bedtime ritual
 BASIC NEEDS
Get some sleep.
– Sleep restores well-being and helps protect your
health.
Physical Activity
Mental health benefits of exercise:

– decreases stress hormones

– distracts from negative thoughts
– mood boost
– improved confidence
– social
 PHYSICAL ACTIVITY
• Get some exercises:
–Regular physical activity can help you to better
deal with stress. It can also take your mind off
work. -Aerobic exercise (or zumba) including low
intensity running, group indoor cycling, running
by using a treadmill, staircase climbing,
strengthening exercise.
 RELAXATION

• Try a relaxing activity.

• Explore programs that
can help
with stress such
as meditation or tai
chi.
 RELAXATION
• Mindfulness.
–Mindfulness is the act of focusing
on your breath flow and being
intensely aware of what you're
sensing and feeling at every
moment, without interpretation or
judgment.
 Short term strategies:

Self-care performed anywhere,

take little practice,
How do you relax? provide immediate
relief
​
What do you need right now? Guided imagery,
Where do you get your energy? meditation, progressive
muscle relaxation,
breathing, walk, take a
moment in nature
Long term strategies:
Take more time and practice

Leisure activities, positive

self-talk, yoga, gratitude,
time management, reframe
your thinking, self-
compassion
Get creative during this time – focus on
the here and now
Social support
What are you doing to nurture your
relationships?

Social support and connection is biggest

protective factor for facing adversity and
building resilience

Know which relationships increase your stress

Help others; check in with others; people are

not meant to go through difficult times alone
 SOCIAL SUPPORT
• Seek support.
– Whether you reach out to co-workers, friends or loved
ones, support and collaboration might help you cope.
– If you have access to an employee assistance program
(which in our case may be in the form of time off or
renewal programs), take advantage of relevant
services.
Adjust
expectations
Set realistic goals for yourself during
stressful times

Stress uses up a lot of energy

Allow yourself to adjust expectations of

yourself and others.
 ADJUST EXPECTATIONS

• Evaluate your options.

–Discuss specific concerns with your persons
in authority. Maybe you can work together
to change expectations or reach
compromises or solutions. Try to set goals
for what must get done and what can wait.
 Ask for help
What are healthy ways to process your
emotions?

What are some challenges in asking for help?

If you’re having difficulty managing stress and

coping on your own, ask for help.
A c ti v i t y
 WORKSHOP
Creating your own “Stress
Management Plan”
 references
(2020). Retrieved from American Psychological Association: https://www.apa.org/topics/stress
American Psychological Association. (2012). Retrieved from Building your resilience:
https://www.apa.org/topics/resilience
Beck, A. (1963). Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General
Psychiatry, 324–333.
Crum, A., Akinola, M., Martin, A., & Fath, S. (2017). The role of stress mindset in shaping cognitive, emotional,
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Haelle, T. (2020). Your ‘Surge Capacity’ Is Depleted — It’s Why You Feel Awful. Retrieved from
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https://www.acha.org/documents/ncha/NCHA-
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