road to resiliency - montgomery county, ohio · phenomenon tied to chronic workplace stress that...

Road to Resiliency Jennifer Burns RDN/LD On-Site Health Promotion Specialist

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Overview Stress Burnout Resiliency Toxic clutter Self-care Putting resiliency into practice A story on perspective and life balance

What is Stress?

Stress is our response to events in our life

Stress is how our body responds to what we perceive to be a danger or threat

Stress is both positive and negative Causes your body to release hormones that can help you be more alert and focused Can increase your effectiveness and give you a competitive edge May lead to muscle tension and increase your pulse Ongoing chronic stress can negatively impact your health

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Acute vs. Chronic Stress

ACUTE CHRONIC Long-term stress:

response lasts longer (even weeks or months) and may lead to health problems

Short-term stress: helps manage dangerous situations and goes away quickly

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STRESS

High blood pressure,

increases in blood sugar,

increased risk of heart disease Difficulty

remembering things or

keeping focused

Decreased immune system

response

Trouble managing

weight

Depression or anxiety

Skin conditions

Effects on Health

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Headaches

Low energy

Not eating enough/eating more

Trouble sleeping

Upset stomach

Trouble concentrating

General aches and pains Common Signs

of Stress 6

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Where are your sources of stress?

Finances, relationships, parenting, work responsibilities, lack of sleep, perfectionism, attitudes, being overly committed?

Do you have too many things in your self-care “to do” pile?

Everyone is at a different point in their journey.

How can you focus on self-care?

New definition labels burnout “…as an occupational phenomenon, not a medical condition.

Stress-management techniques can assist with burnout prevention.”

Burnout World Health Organization Definition

Business News Daily - Workplace Burnout Now a Syndrome, According to WHO - May 29, 2019

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Burnout

WHO is updating its definition of "burnout" to align with other syndromes Latest version of International Classification of Diseases (ICD-11) defines burnout as an “occupational

phenomenon tied to chronic workplace stress that has not been successfully managed“ Burnout strictly deals with workplace stress and does not apply to other aspects of a person's life Burnout is not a medical diagnosis

Burnout symptoms (defined by WHO)

Energy depletion or exhaustion Increased mental distance from one's job or feelings of negativism or cynicism related to one's job Reduced professional efficacy


“Emotional exhaustion that can come from a variety of factors, including a lack of control at work, unclear expectations, dysfunctional work

environments, lack of social support, and a poor work-life balance.”

Mayo Clinic Definition of Burnout


“You will be more susceptible to burnout if you identify so strongly with work that you lack balance between your work life and your personal life; have a high

workload; try to be everything to everyone; work in a helping profession such as health care; feel you have little or no control over your work;

or think your job is monotonous.”

Mayo Clinic Definition of Burnout


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No evidence-based guidelines for how to treat it

Everyone deals with stress differently

Can lead to serious conditions if not addressed, such as

heart disease, insomnia, and substance abuse

The Challenge of Burnout


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“Burnout… is a key reason why

RESILIENCE is a critical success factor.”

National Wellness Institute June 2019

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“There is such a thing as healthy conflict at work… Go back to the idea that we’re actually humans in the workplace, so emotions are going to happen.”

“Conflict at work doesn’t have to be destructive. Instead, office tensions can be a starting

point for respectful dialogue, problem-solving, and behavioral change that helps teams move closer toward their goals.”

Human Resource Executive - How You Can Use Conflict to Build a Better Team - June 2019

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“If you can realize your boss (and colleagues) are human, as vulnerable as you, as worried as you, then you’d realize that with conflict…you need to take into account how they may

be experiencing the situation, just as much as what the right answer is.”

Human Resource Executive - How You Can Use Conflict to Build a Better Team – June 2019

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The importance of

RESILIENCY

What Is Resiliency?

What it is: Ability to cope well

Ability to bounce back in the face of adversity

Ability to adapt to change

What it isn’t: Prevention of difficult situations

You can still have difficulties and stress while remaining resilient

Ignoring your feelings

You have to be willing to acknowledge sadness, anger, hurt, and other emotions

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Ways to Build Resiliency

…and find people you can turn to when difficulties arise. In a digital world, remember that face-to-face relationships are still important.

…both physically and mentally. Sleep, exercise, nutrition, keeping up to date with healthcare, and support are all crucial pieces.

…and surround yourself with others who have a positive outlook. Think about your internal monologue. What can come out of negative events?

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…and take action. There may not be much you can do to fix the problem, but usually there is at least some small way to alleviate it.

…and work toward acceptance. Change is hard, no matter if it is positive or negative change.

…and keep a sense of humor. Do you express gratitude? What makes you happy?

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Maintain a proper perspective

Ask yourself… Is this challenge really a big deal? Maybe yes, but maybe not as daunting as first assumed.

Remain calm and rational. Even if you can’t control your situation, you can control yourself and your reaction to it.

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What is ONE thing that you can do

for yourself today?

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Do you need to decrease toxic clutter? Set priorities. Ask yourself, “Is this task a high or low priority at this point in my life?”

“Clutter isn’t just the stuff in the closet. It’s anything that gets between you and the life that you want to be living, whether it is

in your home, in your head, in your heart, or on your hips.”

Peter Walsh professional organizer and writer

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Clutter builds up over time and makes it easy to put off responsibilities for another day.

Meet yourself where you are – start somewhere!

Healthy relationships with areas such as nutrition, stress, fitness, finances,

and mental health start with a healthy relationship with self-care.

Stress Management and Self-Care

Write it down! If work-related, reach out to colleagues and your supervisor to find solutions and prioritize tasks.

Think about your day and be prepared. Dedicate time to physical, emotional, financial, and social well-being.

Cardio, strength, stretching… Find your areas of interest that get you moving!

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Deep breathing, meditation, yoga Refocus on what is important to you (personally and professionally).

Quantity and quality

Find time to laugh

Professional help if needed

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“Your greatest gift to yourself, family and friends is to be relaxed, happy, and fully present. Wherever you are, be all there.”

Author Unknown

Putting Resiliency into Practice

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SMART Goals Thought-Substitution

Laughter Happiness

Putting Resiliency into Practice: SMART Goals and Self-Care

Specific

Measurable

Attainable

Relevant

Time-Bound

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Original Resolution

“I need to start exercising.”

S.M.A.R.T. Resolution

Specific: walking for physical activity

Measurable: minimum 20-30 minutes

Attainable: at least 3 days each week

Relevant: enjoy this form of exercise

Time-bound: starting today

New, Improved Resolution

“Starting today, I will include a brisk walk for at least 20-30 minutes, a minimum of 3 days each week.”

Putting Resiliency into Practice Thought-Substitution

Create a positive outlook by taking a negative thought and making it positive.

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Dr. Spencer Silver (chemist with 3M)

Tried to develop a strong adhesive but only developed a weak (but reusable) adhesive… Called it his “solution without a problem.”

Art Fry

Used the idea of the adhesive to anchor his bookmark in his hymnal without causing damage to the pages and no residue. This ultimately came to be known as “sticky notes!”


Arthur Fry invented the Post-it Note but Spencer Silver invented the glue!


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“This is awful; I can’t believe it.”

“OK, of course I wish this hadn’t happened, but I survived and we will keep moving ahead. Maybe I can use this situation to build my strength and show that I can

move forward even in adverse circumstances.”

Putting Resiliency into Practice Laughter – Mayo Clinic

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Do you need to improve your sense of humor? Find ways to laugh about your own situations Keep simple items such as funny photos or cards in visible locations Spend time with people who make you laugh Just remember…

Don’t laugh at the expense of others – use good judgment

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Positive thinking

Gratitude

Relationships

Laugh more

Be mindful

Take care of yourself

Focus on Happiness

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A Story on Perspective and Life Balance…

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Most important people, projects, and things in your life Spending time with family, self-care, maintaining health

If the pebbles and the sand were lost, the jar would still be full and your life would still have meaning.

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Things in your life that matter but that you could live without House, hobbies, friendships

Not permanent or essential to your overall well-being

These give your life meaning but are not critical

for you to have a meaningful life.

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The remaining filler things in your life and material possessions Watching television, running errands, social media browsing

These things don't mean much to your life as a whole and are likely only done to waste time or get small tasks accomplished.

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If you spend all of your time on the insignificant pieces of life,

you will run out of room (and time) for the things that are actually important.

If you start with putting sand into the jar, you will not have room for rocks or pebbles.

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Pay attention to the "rocks" because they are critical pieces to your long-term well-being:

Take care of your health Spend time with your family and keep in touch with relatives

Include physical activity Include ways to help manage personal stress

Focus on good nutrition Work toward good sleep habits

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First manage the things that REALLY MATTER. You can always find time for the chores and insignificant things.

The ROCKS are your priorities. The other things in your life are pebbles and sand.

What are your TOP 3-5 rocks?

Who is included in your sounding board?

Be intentional and include people who think differently than you: committed listener, personal accountability coach, wise elder, wise younger

Richard Leider Founder of Inventure-The Purpose Company and Author of The Power of Purpose

Perspective

When you see the Earth from space, you see no boundaries as you are looking back at the Earth…

Awareness of a lifetime!


What do you stand for? What won’t you stand for?

Grow and Give

Morning 2 minute practice Take 3 deep breaths, no phone, no activity

Pause and envision your day Ask yourself, “Where or to whom can I make a difference today?”

Evening 2 minute practice

Take 3 deep breaths, no phone, no activity Reflection: “How did I do?”


Finding Your Purpose

“Find your WHY to find your WAY. Everyone has a story… what is yours?”


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Know and Use Your Resources!

HR/Benefits Team (937) 225-4018

www.mcbenefits.org

1-800-835-2362 www.umr.com

1-855-254-0336 www.medimpact.com

1-866-234-8913 www.optumbank.com 1-855-583-3165

Personal Coaching

1-800-478-1057

(937) 225-4885 [email protected]

Work/Life Solutions

1-877-409-3389 1-877-818-5826

U.S. Department of State. What is Resilience? https://www.state.gov/m/med/dsmp/c44950.htm Accessed 7/5/18.

American Psychological Association. The Road to Resilience. http://www.apa.org/helpcenter/road-resilience.aspx Accessed 7/5/18.

Mayo Clinic. Positive thinking: Stop negative self-talk to reduce stress. Updated February 2017. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 Accessed 7/5/18.

ACE. Getting Your Clients to Make Lasting Behavior Change. Updated 2/17/16. https://www.acefitness.org/education-and-resources/professional/expert-articles/5831/getting-your-clients-to-make-lasting-behavioral-changes. Accessed 7/5/18.

Helpguide.org. Laughter is the Best Medicine. https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm Accessed 7/5/18.

American Psychological Association. (Dis)Connected. Updated March 2017. http://www.apa.org/monitor/2017/03/cover-disconnected.aspx Accessed 7/5/18.

Helpguide.org. Making Good Friends. Updated January 2018. https://www.helpguide.org/articles/relationships-communication/making-good-friends.htm Accessed 7/5/18.

Womenshealth.gov. Stress and your health fact sheet. Updated May 2018. https://www.womenshealth.gov/mental-health/good-mental-health/stress-and-your-health Accessed 7/5/18.

Helpguide.org. Cultivating Happiness. Updated May 2018. https://www.helpguide.org/articles/mental-health/cultivating-happiness.htm Accessed 7/5/18.

Helping Your People Foster a Healthy Relationship with Food. Dr. David Katz. Accessed 5/29/19.

The Rock, Pebbles, and Sand Analogy for Time Management. Updated January 2019. https://www.developgoodhabits.com/rock-pebbles-sand/ Accessed 5/29/19.

American Psychological Association. Stress effects on the body. http://www.apa.org/helpcenter/stress-body.aspx Accessed 6/5/19.

Human Resource Executive. How You Can Use Conflict to Build a Better Team. http://hrexecutive.com/how-you-can-use-conflict-to-build-a-better-team/ Accessed 6/17/19.

Sources

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Business News Daily. Workplace Burnout Now a Syndrome, According to WHO. Updated May 2019. https://www.businessnewsdaily.com/15057-workplace-burnout-syndrome.html Accessed 6/5/19.

Spencer Silver and Arthur Fry – In Search of an Application. Updated March 2018. https://www.thechemicalengineer.com/features/cewctw-spencer-silver-and-arthur-fry-in-search-of-an-application/ Accessed 6/7/19.

Stress Release from Laughter? It’s No Joke. Updated April 2019. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 Accessed 6/7/19.

AHA. Fight Stress with Healthy Habits. Updated 6/1/2014. http://www.heart.org/HEARTORG/HealthyLiving/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp#.WsO8uZKpWmQ Accessed 4/3/2018

CDC. Coping with Stress. Updated 12/4/2017. https://www.cdc.gov/Features/CopingWithStress/index.html Accessed 4/3/2018

Help Guide. Stress management. Updated 2/1/2018. https://www.helpguide.org/articles/stress/stress-management.htm Accessed 4/3/2018

Help Guide. Stress, Symptoms, and Causes. 2/1/2018. https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm Accessed 4/3/2018

Mayo Clinic. Stress Management. Updated 4/21/2016. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037?p=1 Accessed 4/3/2018

NIH. 5 Things to know about relaxation techniques for stress. Updated 9/24/2015 https://nccih.nih.gov/health/tips/stress Accessed 4/3/2018

NIH. Stress and your health. Updated 3/5/2018. https://medlineplus.gov/ency/article/003211.htm Accessed 4/3/2018

US Department of Health and Human Services. Manage Stress. Updated 3/20/2018. https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/manage-stress Accessed 4/3/2018

US Department of Health and Human Services. Stress and your Health. https://www.womenshealth.gov/a-z-topics/stress-and-your-health Accessed 4/3/2018

Richard Leider – Optum Culture Ambassador Monthly Broadcast. Accessed for live webinar 6/29/2019.

Sources

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Thank you.

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