This document discusses managing stress and burnout. It defines burnout and lists its symptoms. It describes sources of stress like work pressure, personal issues, and lack of coping skills. The document advises practicing self-care, mindfulness techniques like meditation, and monitoring one's energy levels to avoid burnout. It emphasizes controlling perfectionism and investing energy in restorative rather than draining people and activities.

1. Manage Before Burnout Occurs
Dr. Siddiqa Hussain
Clinical Psychologist &
Student Counselor

2. Learning Objectives
To understand the concept of burnout
To describe sources of stress
To determine coping behaviour
To understand possible interventions

3. • Tense and unable to relax?
• Feel pressurized?
• Restless and agitated
• Sleepless (insomnia)?
• Often inattentive, hyper and
compulsive?
• Often nervous and irritable.

4. • To perform at the peak of your
abilities when under immense
control
• Produce good quality work even
when tasks are dull and repetitive.
• Improve the quality of your life,
health, job.
• Avoid the problems of exhaustion,
depression , ill – health, burnout, and
breakdown.

5. The rate of Wear and Tear within the Body
STRESS IS A ……

6. Stress Hormones
When the stress response [“known as fight or
flight”] is triggered in our brain, our bodies are
injected with important hormones:
– Adrenaline (upper)
– Cortisol (downer)

7. Stages of Stress Overload
Fatigue
Relationship problems
Negative Emotions
Aches/Pains
Illness

8. Risk Factors For Stress Overload
1. Negative perception/outlook (pessimist)
2. Family pressure
3. Having a “helper” mentality
4. Work problems
5. Negative coping patterns
6. Undeveloped stress management skills
7. Broken inner “compass”
8. Personal tragedy
9. Limited support system

10. My Favourite Coping Techniques
What’s your response to feeling OVERWHELMED
by stress?
• Eating?
• Shopping?
• Drinking?
• Television vegging?
• Booking a massage?
• Phoning a friend?
• Walking in green space?

11. Control Your Ideal
!!! STOP PERFECTIONISM !!!
Consistently look for opportunities to
downgrade, delegate, or drop
things to control workload

12. Monitor Your Energy Investment
Ask yourself:
• What / who are the Energy Drainers in my
life?
• What / who are the Energy Restorers in my
life?

13. Management
• Practice X-treme Self Care
• Debriefing
• Mindfulness Exercises For Stress Relief
– Meditation
– Deep Breathing
– Listening to Music
– Cleaning House
– Observing Your Thoughts
– Create Your Own

14. 14
Original
objective
Changed
objective
Changed
Objective
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Pr
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FOCUS

15. MANAGE STRESS BEFORE BURNOUT
OCCURS