1. Burnout Why it happens and how to prevent it Camillo Zacchia, Ph.D. Psychologist April 15, 2013

2. Today’s outline What is stress? What is burnout? Is it depression? What’s the difference? What causes burnout? How do we deal with it?

3. Why do we have emotions? Emotions are calls to action: They are the engines that drive us to act in ways that will protect us or contribute to our survival.

4. Are you stressed?

5. What is stress? Stress is any form of challenge to the person It can be felt as anxiety when acute or as general tension when diffuse and chronic When is something stressful? N ovelty U npredictability T hreat to the ego S ense of control is lost

6. A stressor by any other name… No two people react the same way to a similar stressor The stress response is an interaction between the challenge itself and the individual’s perception of his or her ability to respond to it.

7. What is burnout? Loss of function at work (or in life???): (anxiety, frustration, sense of futility, agitation, fatigue, frustration, impatience, pessimism, loss of productivity, etc…) The term Burnout originally applied to workers in a helping profession (doctors, nurses…) Burnout is not a diagnosis. It is a popular term with no standard definition.

8. What is Depression? Depressed mood or loss of pleasure – Other indicators which may include: Sleep problems Trouble concentrating Agitation Fatigue Recurrent thoughts of suicide or death Changes in appetite Feelings of worthlessness Must last for more than two weeks and cause significant personal suffering or loss of function

9. What’s the difference? Burnout is a circumstance: –It can happen when depressed. –It can happen because of work conditions alone. –It is influenced by many of the personality factors that cause depression. Depression is a mood state: –It can cause burnout –It can be caused by burnout –It is influenced by many of the personality factors that cause burnout –It can happen independently of working conditions

10. Causes of Depression and Burnout Causes can be biological, situational or psychological (or an interaction of all). –Biological (genetic predisposition, biochemical imbalance, innate temperament). –Situational (e.g., loss of loved one, job loss, debt, deadlines, workload) –Psychological (Personality traits that can be strengths and weaknesses depending on the circumstances)

11. Who we are and how we see things The world around us Moods such as depression X  Disease processes Biochemical factors Our upbringing and culture Events big and small Innate temperament

12. What causes burnout We expect too much of ourselves (internally- generated pressures) Others expect too much of us (externally- generated pressures) It’s never good enough Impostor syndrome We don’t have what it takes

13. Internal pressures Impostor syndrome (poor self-esteem) Missing skills (poor fit) Perfectionism (it’s never good enough) External pressures

14. Number of responsibilities (i.e., challenges) X How we handle them (i.e., mastery over challenges) = Stress Stress What is it and how does it contribute to burnout?

15. Number of responsibilities X How we handle them = Stress Externally-generated pressures Internally-generated pressures Lack of necessary skills Lack of support Inability to say no Inability to recognize one’s limits Lack of confidence Perfectionism (high standards)

16. Additional causes of burnout Your boss is a jerk! You are the jerk!

17. When is a stressor not a stressor?: Core beliefs (schemas) and you Small Italian coffee Do you remember my name? The brilliant accountant The stupid accountant

18. Dealing with burnout or depression: Making a change Personality factors Biochemistry Circumstances Attitude

19. This sucks! What are my options? Step one: change it Step two: accept it Step three: reject it

20. So, how do we deal with Burnout?

21. The $500 pair of shoes Question the value of the exchange

22. The reception desk It’s not hard to tell who the good workers are

23. The delay mechanism: Learning to say no. The “Sure, no problem” guy

24. The marathon runner (it’s all about the pace.)

25. When you are color blind, look around you Seek out objective data Compare yourself on an equal level Judge others with the same numbers

26. If you want it done right, do it yourself… If you want it done YOUR way, do it yourself. –But first, make sure it IS the right way and the ONLY right way. If you want the IMPORTANT things done right, then do ONLY the important things yourself.

27. Stimulus control and clocks

28. Don’t take advantage of the “go to” guy

29. Mental Health Info: www.douglas.qc.ca Blog: www.blog.douglas.qc.ca/psychospeak Questions ? camillo.zacchia@douglas.mcgill.ca Website: drzacchia.com