More than experience or training, resilience in the face of stressful situations and rapid changes determines whether you ultimately succeed or fail in the workplace. Learn the key skills involved in increasing resilience, and the four types of presence you must cultivate.
Mindfulness teaches us to focus our attention on what is happening at the moment, the now. The exercises are a form of training your attention. During pregnancy, we want to help you to be the driver of your thoughts instead of your thoughts driving you.
During this session, you will learn a technique called, the body scan. It will assist you to remain focused and connected to the present moment and thereby be positively focused during the pregnancy.
Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning.
More than experience or training, resilience in the face of stressful situations and rapid changes determines whether you ultimately succeed or fail in the workplace. Learn the key skills involved in increasing resilience, and the four types of presence you must cultivate.
Mindfulness teaches us to focus our attention on what is happening at the moment, the now. The exercises are a form of training your attention. During pregnancy, we want to help you to be the driver of your thoughts instead of your thoughts driving you.
During this session, you will learn a technique called, the body scan. It will assist you to remain focused and connected to the present moment and thereby be positively focused during the pregnancy.
Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning.
The seven step problem solving technique
Divergent and convergent thinking must be balanced
Plan-Do-Check-Act (PDCA)
Root Cause analysis and Problem Solving Techniques
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MIND MAPPING TECHNIQUE
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Identifying Stressors
How to fight stress?
Staying Focused While Working From HomeGopal A Iyer
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Understanding Burnout Signs, Causes, and Solutions - marta loveguard.pptxMartaLoveguard
Slide 1: Title Slide
Title: Understanding Burnout: Signs, Causes, and Solutions
Subtitle: Navigating Through the Fog of Exhaustion
Image: A visual metaphor for burnout, such as a dimmed lightbulb or an extinguished candle.
Presenter's Name and Date
Slide 2: What is Burnout?
Definition: Briefly define burnout as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.
Signs and Symptoms: Highlight key symptoms like fatigue, feeling overwhelmed, emotional detachment, and decreased performance.
Image: An illustration showing a person juggling multiple tasks or a stress meter.
Slide 3: Causes of Burnout
Key Points:
Work-related causes: Unrealistic deadlines, high pressure, lack of support.
Lifestyle causes: Lack of sleep, no work-life balance, too many responsibilities.
Personality traits: Perfectionism, reluctance to delegate, high-achieving attitude.
Visuals: Use icons or simple illustrations to represent each cause, such as a clock (time pressure), a scale (imbalance), and a superhero cape (perfectionism).
Slide 4: Strategies to Prevent and Overcome Burnout
Prevention Tips:
Set clear boundaries between work and personal time.
Prioritize self-care activities.
Learn to say no and delegate tasks.
Overcoming Burnout:
Seek professional help if needed.
Take time off to recharge.
Engage in activities that bring joy and fulfillment.
Visuals: Use uplifting images or icons, like a person meditating, a calendar with a marked vacation, or a happy face.
Slide 5: Encouraging a Supportive Environment
Creating a Support Network: Emphasize the importance of support from family, friends, and colleagues.
Organizational Support: Suggest ways organizations can help, such as offering flexible work arrangements, promoting mental health days, and creating a culture of openness.
Call to Action: Encourage the audience to recognize signs of burnout in themselves and others and to take proactive steps to address it.
Closing Remark: "Together, we can light the way to a healthier, more balanced life."
Image: A group of diverse people holding hands or a network of connected dots, symbolizing community support.
NBCC, NAADAC, CAADAC, and California Board of Behavioral Sciences approved Mental Health continuing education and addictions counselor training series. Narrated versions and CEUs available at http://www.allceus.com
How to take control over stress - Coaching Webinarmirian b sanchez
Invest 40 min of your time and you'll learn: *The connexion between your locus of control and your ability to cope, *What your locus of control is, * You'll get my Master coaching exercises to feel in control.
Homework Post 9 Managing Negative EmotionsSkill Practice Refl.docxpooleavelina
Homework Post 9: Managing Negative Emotions
Skill Practice Reflection: Reflect on a time this past week where you used one of the emotion regulation skills (check the facts, opposite action, problem solving, riding the wave) when you were experiencing a negative emotion. Include a response to the following prompts for a total of about 1 page double spaced (1/2 page for skills practice and 1/2 page for WOOP).
· Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?
· Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
· WISH: What is something you wish to change in your future in terms of your ability to manage negative emotions? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
· OUTCOME: What would a specific outcome be if you were to live out the above wish?
· OBSTACLE: What is an obstacle that will keep you from using the skills to manage negative emotion? Name at least one internal barrier and one external barrier.
· PLAN: What are your plans for overcoming these obstacles and barriers to using these skills? Make sure to include an if/then statement (i.e. If you face "obstacle x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include specific steps!
Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are grateful for.
Lecture + Reading Reflection: Reflect on the previous lecture and the assigned readings for next week and the associated videos. Respond to the following prompts in a half page.
· What is one thing that resonated with you class on Wednesday, particularly from the lecture material? What do you still have questions about (if anything)?
· Identify one way you can see the content in the readings helping you going forward.
GRADING STANDARDS
Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all four sections of reflection and address all prompts fully, totaling around 3 double-spaced pages. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT based on how “well” you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.
Group Discussion Rubric: Good discussion is essential to advancing w ...
Welcome to TechSoup New Member Orientation and Q&A (May 2024).pdfTechSoup
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Slide 1: Title Slide
Title: Understanding Burnout: Signs, Causes, and Solutions
Subtitle: Navigating Through the Fog of Exhaustion
Image: A visual metaphor for burnout, such as a dimmed lightbulb or an extinguished candle.
Presenter's Name and Date
Slide 2: What is Burnout?
Definition: Briefly define burnout as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.
Signs and Symptoms: Highlight key symptoms like fatigue, feeling overwhelmed, emotional detachment, and decreased performance.
Image: An illustration showing a person juggling multiple tasks or a stress meter.
Slide 3: Causes of Burnout
Key Points:
Work-related causes: Unrealistic deadlines, high pressure, lack of support.
Lifestyle causes: Lack of sleep, no work-life balance, too many responsibilities.
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Visuals: Use icons or simple illustrations to represent each cause, such as a clock (time pressure), a scale (imbalance), and a superhero cape (perfectionism).
Slide 4: Strategies to Prevent and Overcome Burnout
Prevention Tips:
Set clear boundaries between work and personal time.
Prioritize self-care activities.
Learn to say no and delegate tasks.
Overcoming Burnout:
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Take time off to recharge.
Engage in activities that bring joy and fulfillment.
Visuals: Use uplifting images or icons, like a person meditating, a calendar with a marked vacation, or a happy face.
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Organizational Support: Suggest ways organizations can help, such as offering flexible work arrangements, promoting mental health days, and creating a culture of openness.
Call to Action: Encourage the audience to recognize signs of burnout in themselves and others and to take proactive steps to address it.
Closing Remark: "Together, we can light the way to a healthier, more balanced life."
Image: A group of diverse people holding hands or a network of connected dots, symbolizing community support.
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· Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?
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2. Karakia
Whakataka te hau ki te uru,
Whakataka te hau ki te tonga.
Kia mākinakina ki uta,
Kia mātaratara ki tai.
E hī ake ana te atākura,
He tio, he huka, he hauhunga.
Haumi e! Hui e! Tāiki e!
Get ready for the westerly
and be prepared for the southerly.
It will be icy-cold inland,
and icy-cold on the shore.
May the dawn rise red-tipped on ice,
on snow, on frost.
Join! Gather! Intertwine!
5. Stress and productivity at work
Karmakar, R. (2017). Guidelines for stress management. Psychology and Behavioral Science International Journal, 3(2): 555607. DOI: 10.19080/PBSIJ.2017.03.555607.
10. Understanding the
stress response
• Stress is normal. It is our bodies’ response to help us prepare for challenges
• In today’s world we face many situations that can trigger our stress
response
• We need to make sure we turn off and recover, this is particularly
important as many more people work from home
• Too much stress can be harmful and can lead to burnout
• In small doses, experiencing stress can help us to perform
• Workplace processes and systems can support minimising, managing and
recovering from stress
11. Understanding burnout
• In May 2019, the World Health Organization (WHO) formally
recognized burnout as an “occupational phenomenon”
• Burnout can be defined as the loss of meaning in one’s work,
coupled with mental, emotional, or physical exhaustion as the result
of long-term, unresolved stress
• Burnout can affect well-being and quality of life in various ways. This
can lead to poor physical and mental health, as well as a sense of
isolation from other people. It can also contribute to a loss of
pleasure in activities that used to be pleasurable
13. Tank on empty?
Activity
What does stress look
like for me?
How do my thoughts,
feelings or behaviours
change when I’m
stressed or not coping?
14. Finding balance:
Te Whare Tapa Whā
Activity
We can understand our wellbeing
in terms of the balance between
different parts of our lives.
Using the finding balance
worksheets, consider each area
and what you are doing to keep
each of your walls strong.
15. Fuel in, fuel out
• We all face multiple demands on our time and
energy
• Keeping track of how full our wellbeing tank is
allows us to manage these demands, and have
space for enjoyment too
• Recognising what empties our tank, and what fills
it, can help us manage our journeys
• Asking our team members “how are you, really?”,
noticing any changes and having conversations
about those changes are important
16. Checking your fuel tank level
Activity
Look at the frameworks highlighting the different aspects of life we all experience.
Consider which ones impact your life, topping up or draining your tank.
1. Think about the last week – what things happened to fill or drain your tank?
2. Note down what was fuel in, and what was fuel out.
3. Have you got more going out than coming in?
4. What things did you do to help refuel?
5. What supports can you call on to help top you up and reduce emptying your
tank?
17. Activity
• How does your workplace leadership demonstrate
a commitment to eliminating or minimising
stressors and their impact?
• How does your workplace use systems and
processes to identify and manage psychosocial
risks?
• How does your workplace provide opportunities for
people to strengthen their skills and resiliency?
• How does your workplace support workers who
have been impacted by stress?
• What supports and services at work and in the
community could help?
18. RESOLVE
Stressor – driving a truck
What do you see as challenging
about the situation?
What are the signs for you it is
a challenge?
With others (relationships) Worry about keeping everyone
and the horses safe
Feel nervous so get ready very
early
Physically It is physically demanding and
tiring
Feel sick / headache / hot /
frown /
Mentally Start thinking about driving
several days prior
I think about it a lot, running
through the route in my head
Emotionally Anxious Short with my daughter
To your identity and beliefs Very important to keep safe Worried something might
happen
19. How do we manage these challenges?
Stressor Thoughts Feelings Actions
Driving a truck Worried about
getting there and
back safely
Anxious Plan the route
Check the vehicle
Prepare early
Difficult discussion
with a colleague
They might think I am
being difficult
Sad Prepare what I want
to say and what
questions. Think
about where, when
and how.
20. Thinking about our thoughts
• Do I know the facts, or am I guessing what other people think or mean?
• Am I jumping to conclusions about the results of a situation?
• Do I often assume the worst, or think about things in ‘always’ or
‘never’ terms?
• Am I blowing the outcomes and impacts out of proportion?
• Have I looked at times I have succeeded, or only considered my failures?
• Am I taking responsibility for something that isn’t in my control (e.g., other
people’s actions)?
• Do I automatically think I can’t do this, I won’t know how, or I won’t get
it right?
21. Often a combination of both acceptance and change
strategies are needed to resolve stress.
This worksheet will help you/your team come up with
strategies to help accept and/or change situations that
are causing stress. It provides a simple problem-solving
template.
Identifying what we find challenging about situations
and how we think, feel and react helps us identify
what we need to work on to reduce the stress of each
situation.
This worksheet will help you identify challenges, how
you currently manage these situations, and how you
respond (thoughts, feelings and actions).
22. Working backwards to a solution
Step Four:
Develop and agree
on how and by
who action points
were followed up.
Step Three:
Describe together
the steps and
actions that were
put in place that
resulted in the
resolution.
Step Two: Invite
others to add their
input into the
description of the
issue now that it
has been resolved.
Step One:
Choose a realistic
time in the future
when you could
reasonably expect
the issue would be
resolved.
23. Switching on your
relaxation response
Relax | Whakatā is one of the Three Rs that allow you to reduce things that trigger your stress response.
Turning on our relaxation response puts a brake on the physical changes in our body, produced by the stress
response.
What has worked for you in the past?
Switching on your relaxation response helps focus your mind on thoughts or actions that feel good – interrupting
stressful thoughts and feelings. This worksheet introduces breathing and muscle techniques that have been
shown to be particularly helpful for relaxation.
• Basic deep breathing
• Guided breathing
• Progressive muscle relaxation
Activity – choose one of the three activities and follow the instructions to relax.
24. Sleep
• Get some morning sunlight to promote the production of melatonin
• We should prepare to sleep, not try to sleep. Trying to sleep turns on our
stress response
• Having a set bedtime signals to your body it is nearly sleep time
• No caffeine after lunch and limit the consumption of alcohol
• Turn off all screens including the TV at least an hour prior to bed
• Do the dishes, tidy up, turn the lights down, pull the curtains, shower, hot
drink, change your clothes etc
• If you don’t drift off within 20-30 minutes, get up until you feel sleepy
again. Keep the lights low and do something that is not stimulating your
brain
25.
26. Getting help and advice
There are a range of other resources to support mental wellbeing in the workplace and help people and
workplaces minimise and manage stress. This fact sheet highlights where you can access further support for
yourself or your people.
• Workplace support and resources
• Support to refuel your tank | Whakatipu ake noa
• Support to resolve causes of stress | Whakatika ngā raruraru
• Support to switch on the relaxation response | Whakatā tō waiora
• Phone support
• Directories to find local services