Your project is in fire and you are in a stress for a long time. What you have to do and what you must to know? The presentation contains the differences between stress and burnout, check list for self evaluation, and how to prevent, mitigate and react on the burnout.

1. HOW TO RISE FROM THE ASHES?
PM - PHOENIX

2. ABOUT MEABOUT ME
Business &
Functional
Analyst
Delivery
Project
Manager
Program
Manager
Natali
 36 successful projects
 70 FTE
 16 offered mentees

4. INSIDE OUT – 5 ЭМОЦИЙ
BURNOUT

5. Nixon P: Practitioner 1979, Yerkes RM, Dodson JD
BURNOUT

7. STRESS OR BURNOUT?
 Over-engagement
 Overactive emotions
 Hyperactivity
 Loss of energy
 -> disorders
 Physical exhaustion
 Dis engagement
(indifference)
 Blunted emotions
 Helplessness
 Loss of motivation
 -> depression
 Emotional exhaustion

8. WHAT IS IT? STRESS OR BURNOUT?

9. EVERYTHING IS OK, BUT…

10. BURNOUT: WHAT DOES IT MEAN?
1. …
2. …
3. …
4. …
5. …
Emotional exhaustion
Your work does not make any sense
It is not cured by rest
Anger or irritability
Desolation

11. CHECK LIST
Constant tiredness
Problem with sleep
Problem with appetite
Feelings of anxiety
Attention reduced
(concentration reduced)
Problem with health
Depression
Increased irritation
Anger
Loss of joy
Increased pessimism
Isolation from other people &
Carelessness
Apathy and reliability
Decreased productivity / performance

12. SAD STORY ABOUT NATALI
Fire project
Workday
12-16 hour
No enough
sleep
Stress
SedativeNo appetiteNo sportNo energy
Sick leaves Tranquilizer Ambulance Burnout

13. NO!!! I have to go to work!!!
The Universe is in danger!!!

14. 5 WHY
 A long time ago in a galaxy far, far away…
you’ve started to work in a stress
 Result: no result for a long time, loss of sense, loss of interests, exhaustion, etc
 Relationship: high pressure, discrepancy of values, or culture, or traditions, etc
 Security: job security, no future opportunities, etc
 You love your work so much and don’t have other life

16. HOW TO PREVENT
Sleep, Sport, Food
Time management
Including time for lunch, rest and family time
Ask to help
(friends, colleagues, familymates)
Real goals to achieve
and success story diary
Interests and hobby
Community,
Training,
Education
Motivation to work (real and abstract)
Do something frivolous every day. :)

17. HOW TO MITIGATE
• Sleep
• Sport
• Food
• Interests & hobby
• Real goal
• Sedative
Understand yourself:
Find out your Triggers

18. MY ENERGY

19. HARMFUL ADVISES
 5 projects, 3 kids, meditation and 10 books everyday!
 Don’t ask anyone to support or help!
 Provide minimal price in the case of new client asked about!
 Help anyone instead of doing your job, it’s really important!
 Only job activities, no hobby, no rest, no weekend!
 Force majeure is not a reason to postpone the case. Sacrifice your sleep
time!
 Don’t have energy? Get yourself together, and stand up!

20. HOW TO REACT
Support
from
specialist
Switching
to hobby or physical
activities
Sabbatical
Sabbatical –
is a prolonged break, typically one year, in the
career of an otherwise successful individual
taken in order to fulfill some dream,
e.g. writing a book or travelling extensively.
Support –
Psychology, medical , etc.
Meditation, yoga, sport, etc.
Switching –
To add sense and value in your life.
Life is not only professional part.
Enjoy!

21. Despite all the destructive mechanism of burnout,
we, like a PHOENIX,
can many times to burn himself and reborn again.
And each time,
having overcome the burnout,
we grow up –
both personally and professionally.
Be happy and take care of yourself!

22. Q&A

23. MY CONTACTS:
.
..
www.linkedin.com/in/Natali-Renska
Наталья Ренская (Natali Renska)
+380508176890