chilling out when your feet are to the fire: managing...

Chilling Out When Your Feet Are To The Fire: Managing Workplace StressPharMEDium Lunch and Learn Series

ProCE, Inc.www.ProCE.com 1

Chilling Out When Your Feet Are To The Fire:Managing Workplace Stress

LUNCH AND LEARN

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June 10, 2016

Featured Speaker: Leslie Binder, MA, SMFT

Marriage & Family Therapist/Pharmacy Buyer IIMidwest Assessment & Psychotherapy SolutionsCox Health Systems 1

CE Activity Information & Accreditation

ProCE, Inc. (Pharmacist and Tech CE)

1.0 contact hour

Funding: This activity is self‐funded through

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g y gPharMEDium.

It is the policy of ProCE, Inc. to ensure balance, independence, objectivity and scientific rigor in all of its continuing education activities. Faculty must disclose to participants the existence of any significant financial interest or any other relationship with the manufacturer of any commercial product(s) discussed in an educational presentation. Ms. Binder has no relevant commercial and/or financial relationships to disclose.



Submission of an online self‐assessment and evaluation is the

Online Evaluation, Self-Assessmentand CE Credit

Submission of an online self assessment and evaluation is the only way to obtain CE credit for this webinar

Go to www.ProCE.com/PharMEDiumRx

Print your CE Statement online

Live CE Deadline: July 8, 2016

CPE Monitor

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– CE information automatically uploaded to NABP/CPE Monitor upon completion of the self‐assessment and evaluation (user must complete the “claim credit” step)

Attendance Code

Code will be provided at the end of today’s activityAttendance Code not needed for On‐Demand

Ask a Question

Submit your questions to your site manager.

Questions will be answered at the end of the presentation.

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Your question. . . ?



Resources

Visit www.ProCE.com/PharMEDiumRx to access:

Handouts– Handouts

– Activity information

– Upcoming live webinar dates

– Links to receive CE credit

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Chilling Out When Your Feet Are To The Fire: Managing Workplace Stress

Leslie Binder, MAMFT

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Learning Objectives

• Outline varying types of stress and health related issues caused by stress

• Self-identify triggers of workplace stress in pharmacy compounding facilities

• Identify coping mechanisms to manage stress• Identify coping mechanisms to manage stress

• Describe the importance of self-care, boundaries, and mindfulness activities as they contribute to your personal stress management plan

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A Quick Note About Me

• Background in Criminal Justice – former forensic consultant for Midwest Innocence Project

• Marriage and Family Therapist– private practice setting part-time

– couples are my favorite!

• Pharmacy Buyer– full time for CoxHealth

– working to establish an employee mental health department as part of hospital’s Wellness Program

• Music, baking, and the lake are my greatest stress management tools

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It’s All About Perspective!

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Types of Stress

• Acute- most common, short term, everyone has it

• Chronic- developmental, long term, increased risk of medical problems and suicide

• Episodic- “way of life” highly anxious low insight resistant to• Episodic- way of life , highly anxious, low insight, resistant to change

• Eustress- the good stuff, requires adjustment, often “known”10



Stats and Sources

• 60-80% of primary care visits are stress related. What percentage of those people seek stress management help? p g p p g p

• Employers are reporting significant increases in the use of sick days; persistent, untreated high stress leads to greater instances of illness

• Annual cost to employers in stress related health care, missed work, and lowered productivity?

• Top contributors to stress include: poor health condition, p p ,disability, chronic illness, poverty

• Consider what currently contributes to your overall stress level?

• https://www.youtube.com/watch?v=hD5f8GuNuGQ11

Sandwich Generation

• What’s That?

• Pew Research Center of Washington DC estimates that• Pew Research Center of Washington DC estimates that approximately 47% of adults in their late 30’s-mid 50’s are sandwiched

• Millennials and the boomerang effect

• Culture as it relates to the care of elderly family members

• At what cost? Financial, physical, mental, emotional

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Physical Implications

• Common complaints- fatigue, headache/migraine muscle tension change inheadache/migraine, muscle tension, change in appetite, decreased sex drive, upset stomach, high blood pressure, sleep disruption, suppressed immune system

• Diagnoses include-generalized anxiety disorder, depression heart disease hypertensiondepression, heart disease, hypertension

• Bathing in raised cortisol levels has devastating long-term effects

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Stressors Specific to Compounding Facilities

• Temperature, gowning/garbing

Long hours without bathroom or drink• Long hours without bathroom or drink

• Hurried breaks

• Repetitive tasks vs concentration

• Navigating unique personalities of a small team in a confined space

Inspections FDA and new customers• Inspections-FDA and new customers

• Extreme attention to detail with devastating consequences

• Unrealistic expectations of customers14



Identify Triggers And Develop A Stress Management Plan

• Thinking specifically about your workplace, what activities or behaviors cause you stress?activities or behaviors cause you stress?

• Using the form provided, consider each question carefully to help cultivate self-awareness and develop a personal plan to manage your stress.

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Let’s Talk Techniques

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Being Intentional About Battling Stress-What You Can Do Today

• Physical activity, 30 minutes daily

• Breathing exercises and progressive muscle relaxation

• Sleep hygiene

• Reframe and thought replacement

• Tea time, caffeine free

• Be intentional about carving out personal time

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Making the Conscious Choice To Leave Stress at Work

• Pick a point half way between work and home to flip the mental switchflip the mental switch

• Commit to at least 30 minutes of uninterrupted time to decompress, then switch with your significant other

• Be present when you’re home-go electronics free during dinner make the conversationfree during dinner, make the conversation something fun, etc

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Information Fatigue

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“No” Is A Complete Sentence-Continual Stress Management Techniques

• Boundaries, boundaries, boundaries

• Realistic Expectations (superhero syndrome)

• Proactive vs Reactive

• We teach people how to treat usWe teach people how to treat us

• Therapy as a roadmap to balance and achievement

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Eisenhower Priority Matrix

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Self Care, What’s That?

• Any intentional action you make in an effort to take care of your physical, mental, emotional, and spiritual well-of your physical, mental, emotional, and spiritual wellbeing

• A necessary component of balance and happiness, mistakenly viewed by many as selfish

• It’s about letting go, not adding to

Ask yourself: What am I doing to take good care of me? What do I wish I had more time for? What is my body telling me? Where could I work less and achieve more?

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Introduction To Mindfulness

• Existing in the moment

A f th ht f li h i l• Awareness of thoughts, feelings, physical sensations and your surroundings

• Acceptance without judgment, no right vs. wrong

• Appreciating the little things

• “Non-evaluative and sustained moment to moment awareness of thoughts, physical sensations and affective states.” (Grossman et al., 2004)

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Why Mindfulness?

• It physically changes your brain

• Boosts working memory and provides increased focus

• Contributes to higher relationship satisfaction

It’s easy and is empirically validated• It’s easy and is empirically validated

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Progressive Muscle Relaxation

• Relaxation exercise that calls attention to h i l t tyour physical state.

• Reduces anxiety because it requires focus on breathing and taking an inventory of varying sensationsvarying sensations.

• Let’s try it out….

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Mandalas and Coloring

• A what now?

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Benefits of Mandalas

• Comes from Sandskrit meaning “circle”, has spiritual connotations, represents wholeness

• Visually appealing, nearly hypnotic allowing thoughts to fall away and creative side to take over, meditative

• Those who partake in creative activities deal better with stress and achieve higher work performance

• Structure and geometric pattern contribute to the reduction of anxiety vs. free form coloring

• Easily done as a short-term activity proven to lower heart rate andEasily done as a short term activity proven to lower heart rate and re-set mental and emotional state

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My Stress Management Plan

• Small changes, one at a time

• Takes at least 21 days to form a new habit so be patient!

• 3 Rules of the Solution Focused

1- If it’s not broken, don’t go trying to fix it

2- If it’s working well do more of it!

3- If it’s not working, do something else28



Summary

• Identify what causes you stress and be intentional about taking actionintentional about taking action

• Your attitude is predictive of success

• Stress management is NOT one size fits all

• Challenge yourself to be mindful in at least one activity daily

• Balance is achieved through realistic expectations, good boundaries, and regular self-care

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Questions?

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Personal Stress Management Plan

Complete these questions at a time when you are not feeling particularly stressed and discuss it with a co-worker, friend, or family member after. As we experience stress, others may notice changes before we are realize and they may also be acutely aware of what symptoms or behaviors you exhibit under stress. Use this tool to gain awareness and develop a future plan that you can implement to better manage your stress.

What causes you stress and how do you know you are feeling stressed out? Consider physical

symptoms (headache, increased heart beat), cognitive symptoms (poor memory, lack of

concentration), and behavioral/emotional symptoms (irritable, crying easily, ignoring others).

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When you’re stressed, what do you currently do that helps you feel calmer?

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What are some negative behaviors you might display under stress? (It’s okay, we all have some

opportunities for improvement! Eat, lash out at family, isolate)

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When you are extremely stressed, what do you need from others (what can they do to help)?

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Thinking of techniques discussed today, what stress management tools would you like to try

incorporating when you feel stressed?

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