understanding the workforce

1. SELF-CARE:
Timothy R. Morales, MPsy (cand), RPm
Faculty, Department of Psychology
Polytechnic University of the Philippines Manila
Understanding the Workforce

2. For this topic, we will
cover the following:
• Mental Health in the
Workplace
–Work Stress and Burnout
• The Practice of Self-care

3. Why is there a need to talk
about MH in the workplace?
Why are YOU here today?

4. Slices of Life
Work
Sleep
Personal care
Family time
Others
8 hours
8 hours
3 hours
4 hours

5. Slices of Life
Work
Sleep
Personal care
Family time
Others
8 hours
8 hours
3 hours
4 hours

6. Aside from that, R.A. 11036
(Mental Health Law)

8. Key facts:

9. • Self-care does not mean
isolation and withdrawal.

10. • Self-care is about
sustainability and
support service.

11. • Both stress and burnout
are destructive to self-
care.

13. Mental health.
Self-care.

14. How do you practice self-care?

15. Self-care is not just about
pampering oneself.
It is also MANAGEMENT
of the things we do.

16. Keeping your bucket full
✔ Meaningful relationships
✔ Non-threatening environment
✔ Self-improvement
✔ Self-esteem

17. Self-care is any
activity that we
deliberately do in
order to take care of
our mental, emotional,
and physical health.

18. “Self-care is something that refuels
us, rather than takes from us.”
–Agnes Wainman

20. ⮚ Physical health gets
better
• More energy and stamina

21. ⮚ Emotions are stabilized.
• Positive attitude
• Hopeful/happier

22. Is it okay to look at the negative things in
life?

23. Toxic Positivity

24. ⮚ Ability to focus improved
• Able to learn and achieve.

25. Well-being

26. The benefits of self-care
transcends to the various
aspects of our lives:
Individual
Relationship
Community
Societal

27. If we don’t practice self-care,
we will experience various
work issues and difficulties
such as:

28. Job Burnout
• Is a state of physical or
emotional exhaustion that
also involves a sense of
reduced accomplishment
and loss of personal
identity.

29. “Burnout” is NOT a medical diagnosis.
However, if left unchecked, it could lead to
various physical and mental health issues.

30. Nature of Burnout
• Exhaustion
• Cynicism
• Inefficacy

31. SELF-PROBING
QUESTIONS

32. • Have you become cynical
or critical at work?
• Do you drag yourself to
work and have trouble
getting started?
• Have you become
irritable or impatient with
co-workers, customers,
clients, or patients?
• Do you lack the energy to
be consistently
productive?

33. • Do you lack satisfaction
from your achievement?
• Do you feel that you are
not as good as you usually
thought of yourself?
• Are you using food, drugs,
or alcohol to feel better or
to simply not feel?
• Have your sleep habits
changed?
• Are you troubled by
unexplained headaches,
stomach problems, or
other physical
complaints?

34. Symptoms of Burnout
• Depleted physical energy (fatigue)
• Emotional exhaustion
• Lowered immunity/vulnerability
to illness
• Withdrawing from social
relationships
• Increasingly pessimistic outlook
• Increased absenteeism and
inefficiency at work
• Suddenly disinterested in
previously interesting activities

35. Causes of Burnout
• Workload and unclear job
expectations
• Lack or loss of control
• Lack of recognition or reward
• Overthinking
• Fear of making mistakes or
failures

36. Causes of Burnout
• Over conformity (demands
and expectations: must vs.
want)
• Lack of community
support/your living
environment
• Too much choices
• Poor relationships

37. Causes of Burnout
• Financial insecurity
• Dysfunctional workplace
dynamics
• Misaligned values and
lack of social support

38. •Stress
is the body’s
reaction to
any change
that requires
an
adjustment
or response.

39. S – ituation caused by the environment
or event
T – ensed feeling
R – eaction of the body (defense or
coping)
E – nables the body to prepare for
challenging situations
S – ubjective response
S – tress is an internal mental state.

40. Types of Stress:
• Acute Stress
–Most common, least
damaging
–It is our body’s response to a
new challenge, and/or
demand.

41. • Chronic Stress
–Resulting from repeated
exposure to situations that
lead to the release of stress
hormones.

42. Distress vs. Eustress
• Eustress
–A positive type of stress;
this keeps us moving from
one task to another
–Provides us with energy and
motivation to meet out
responsibilities and achieve
our goals.

43. • Distress
–a negative type of stress
–A continuous experience
of feeling overwhelmed,
oppressed, and behind in
our responsibility

44. Stress affects us in many
ways:
⮚Behaviorally
⮚Emotionally
⮚Physiologically
⮚Socially

46. • Demotivated
• High rates of
absenteeism
• Upsurge in worker’s
healthcare expenses

47. • Increase in job
performance
• Positive attitude
• Optimum health

48. UNHEALTHY WAYS OF
DEALING WITH WORK
STRESS AND BURNOUT

49. • Social Isolation
• Compulsive spending

50. • Overconsumption of
alcohol or caffeine

51. Coffee = Sleep
Deprivation

52. Coffee = Sleep
Deprivation

53. Coffee = Sleep
Deprivation

54. Coffee = Sleep
Deprivation

55. Coffee = Sleep
Deprivation

56. • Overworking
• Eating habits are
affected
• Smoking

57. The Practice of Self-
care

58. Take breaks, give
yourself “Me
time”

59. Set realistic goals

60. Practice looking at things
in different
perspectives/change
your attitude

61. Learn to say “NO!”

62. Take care of yourself

63. Challenge yourself
to do something
different

64. Get organized and
take charge

65. Learn to relax

66. Get regular exercise

67. Find a support system

68. Social media detox

69. Remember that it is
okay to slow down

70. Self-care is how we take our power back.