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Burnout vs Balanced

Balance to Prevent Burnout

  • By Knowing and Staying in Balance

    • Physical, Mental, Social, Emotion/Spiritual

  • Preventing Burnout with Proactive Behavior

  • Reset and Repair the Body and Mind with the 5R’s

    • Routine, Responsibility, Reassurance, Reward, Resiliency

  • Practicing Coping Skills

    • Mindfulness, Mood Regulation, Management, Motivation (last stage), Maintenance

Burnout and Behavior

  • What is your normal level of Functioning?
    Stress hormones restrict Mood, Memory, Motivation, and Management

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5 Stages of Burnout

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  • Honeymoon Stage

  • Onset of Stress

  • Chronic Stress

  • Burnout

Burnout Reactions

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  • Cognitive

    • Attention & processing reduces, short-term memory problems, judgment impaired, racing thoughts, ridged thinking, focus on the
      negative

  • Emotional

    • Increased irritability, frustration, impatience, depression, anxiety, hopelessness, confusion, numbness

  • Behavioral

    • Increased bad/nervous habits, sleep disturbances, impaired listening skills, withdrawal, aggression

  • Physiological

    • Rapid heartbeat, increased fatigue, illnesses, stomach problems, nausea, dizziness, aches, decreased libido, headaches, difficulty breathing, sweating

Balance of Basic Four—Time/Energy/Money

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Balance Starts with Self-Discipline

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Self Discipline

  • Balance (Physical/Mental/Social/Emotional/Spiritual)

  • Boundaries

  • Time/Energy/Money (Values)

  • Higher purpose

Delaying Gratification

  • Manage impulse's

  • Self-control

  • Take back power

  • Pain before pleasure

5 R's

Routine - Fixed Program

Responsibility - Having a Duty

Reassurance - Fears are Unseen and Real

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Reward System

  • Healthy 10 minute - 2 hours = Distraction

  • 2 hours plus = Avoidance

Reward - Schedule It!

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Motivation

  • Reason/Willingness

  • Values and core belief system

  • Outside/internal forces

  • Emotion behind it

  • Repeat

Resiliency

Takes TIME

6 Stages of Change

Physical Balance

  • Sleep

    • Even more important to sleep well to reduce burnout and depression

  • Diet

    • It’s hard to eat fresh healthy fruits and vegetables but family dinner is a must!

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  • Exercise/Movement

    • Exercise outside/Inside

    • Without it…taxing on our immune systems

    • Movement apps

    • Sends good hormones

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(https://youthservicesslc.wordpress.com/2012/06/05/3-reasons-for-family-dinner)

REM Sleep

  • Rapid Eye Movement (REM) Sleep: You generally enter REM sleep about 90 minutes after initially falling asleep, and each REM stage can last up to an hour. An average adult has five to six REM cycles each night.
    During this final phase of sleep, your brain becomes more active. This is when most dreaming occurs, your eyes jerk quickly in different directions, heart rate and blood pressure increase, and breathing becomes fast, irregular, and shallow. REM sleep plays an important role in learning and memory function, since this is when your brain consolidates and processes information from the day before so that it can be stored in your long-term memory.

​

https://www.sleep.org/

NREM Sleep

  • The period of NREM sleep is made up of stages 1 to 4. Each stage can last from 5 to 15 minutes. Stages 2 and 3 repeat backwards before REM sleep is attained.

​

  • During NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and appears to strengthen the immune system. As you get older, you get less NREM sleep. People under age 30 have
    about two hours of restorative sleep every night, while those over 65 might get only 30 minutes.

How Much Sleep is Needed

Benefits of REM sleep: better brain development,
boost in memory, concentration, learning, mood,
creativity, better immune system, less depression,
more growth hormones, improved blood supply to
muscles, better health overall, reduces heart disease
and strokes and have a higher educational level.

Newborns 14-17 hours

Infants 12-15 hours

School Aged 10-12

Teens 8-10 hours

Adults 7-9 hours

65 + 7-9 hours

American average- 7 hours with 35% report “poor” sleep quality. 7/10 high
School age don’t get enough sleep.

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Sleep Tips

  • Heating cold feet causes vasodilation—dilation of the blood vessels—which may tell the brain that it is bedtime. After the blood vessels open in the hands and feet, heat is redistributed throughout the body to prepare for sleep. In fact, some research has shown that the more vasodilation in the hands and feet, the less time it takes to fall asleep.

  • A spoonful of almond butter is a good source of magnesium. Having low magnesium levels puts you at a higher risk for insomnia, so it’s important to get enough of it. Also, Epson Salt bath does the same.

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https://www.sleep.org/

Bedtime Routine to Finish the Day

  • Sleep hygiene routine

  • Exercise/Stretch

  • Electronics off

    • 1 hour before bedtime

  • Relaxation techniques

    • Hyper-sleep (YouTube)

  • Avoid caffeine

  • Reduce or avoid naps

  • 20 minute rule

Questions to End the Day

End of the day

  • What went well today?

  • What are three things that I am grateful for?

  • What random act of kindness was I able to do do today?

  • Who did I connect with today?

  • How did I reduce stress and tension within myself and the family unit?

  • Are there any changes we need to make?

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Morning

The best morning routine is one that is tailored to you

 

  • Wake up at same time

  • Morning routine

  • Avoid upsetting news and work emails

  • Read or listen to something motivational

    • Podcast, music, mediation

  • Exercise and hydrate

  • How to make this a great day

    • Journal/Planner

  • Get dressed for the day

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Physical Balance –Immune system

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  • Vitamin D3

  • Vitamin C

  • Zinc

  • Magnesium

  • B Complex

  • Apple Cider Vinegar

  • Turmeric

Know your Thoughts and Emotions

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Mental Balance

  • Creative Play Activates

  • Limit Screen Time

  • Good Distractions 10 minutes-1 hour

  • vs. Avoidances-2 hours plus

  • Timer as the BOSS for Activities

  • Create a Mental “Safe Space”

  • Need—Hula-Hoop, Desk, Pillow/Beanbag, Stress Bag,
    Signs (Mommy’s on a call), Five senses/emotional bag

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Emotion/Spiritual Balance Step 1

  1. OBSERVE

  • Note mental and physical feeling

  • Label Primary and Secondary Emotion (10-30)

  • Rate your emotion 1-10

  • Release Fight, Flight, and Freeze

  • To achieve Wise Mind (frontal lobes)

  • Record Emotions Daily

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Emotion/ Spiritual Balance Step 2

2. EXPERIENCE

  • Try not to Block or Push it (Don’t Stuff or Judge)

  • Be a witness to the emotion

  • Be present/ Be mindful (see mindful slide)

  • Observing 5 senses

  • No Shame all emotions are signs

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Screen Time Burnout?

  • Brewer, a leading neuroscientist and psychiatrist, studies human behavior and habits. He said the first step to preventing screen burnout is to map out what is going on in our minds when we are drawn to devices and how we feel after we use them.

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"What am I aiming to do? Is this to communicate with somebody? Is this because I'm forced to go on a
meeting, and what is my habitual reaction?" he said.

https://6abc.com/screen-time-quarantine-coronavirus-how-to-decrease/6113392/

 

Mindfulness Coping

The focus is on what’s right in front of you, turning to your physical sensations with full awareness. Letting
go of thoughts of the past or future without judgment.

  • 2-10 Minute Distraction to Break the Urge

    • Pause throughout the day with present mindfulness, walking, eating, imagery, or body scan

  • Ways to Calm the Autonomic (Sympathetic) Nervous System

    • Four Square Breathing

    • Trace or Color or Record Feelings

    • Focus Point (hold a pen 6 inches from eyes)

    • Call Someone

    • Room Scan and Use 5 senses (point out what you see etc.)

    • Worry Bag (to take with you places)

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http://www.freemindfulness.org/download

http://www.livingwell.org.au/mindfulness-exercises-3/8-mindfulness-of-thoughts/

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Mental Health Coping Tips

Family
 

  • Good Distractions 10 minutes-2 hours vs. Avoidances-2 hours plus

  • Creative Play Activates

  • Limit Screen Time/Media

  • Increase Humor

  • Routine

  • Timer as the BOSS

  • Reach OUT!

    • UTAH SAFE APP

    • SUICIDE CRISIS LINE

    • 1-800-273-TALK

    • DOMESTIC VIOLENCE

      • 1-800-897-LINK (5465)

    • CrisisLine-801-587-3000

Self

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  • Balance

  • Mindfulness

  • Logic and Emotion Together

  • Create a Mental “Safe Space”

  • Reduce Caffeine and/or Alcohol

  • Connection

  • Reduce Thinking Errors

  • Clean up Your Environment

  • Create a Reward System

  • Mini Vacations

References

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