Presented by: Dr. Rajesh Ranjan MBBS, MD, DNB Associate Professor Medical Care and Hospital Admin. NIHFW What is Job Stress? • Job stress can lead to poor health, and even injury. Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Illustration by ®Mary Ann Zapalac • When the requirements of the job are too much for you and result in physical and emotional distress. Types of stress • Eustress: Increase work, better efficiency, Better performance • Distress: Decreases performance Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health STRESSOMETER Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health STRESS FACTORS Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health When we are stressed, our: • Blood pressure rises(High blood pressure) • Breathing becomes more rapid. • Digestive system slows down. • Heart rate (pulse) rises. • Chest pain or a feeling like your heart is racing. • Immune system goes down. • Sleeping can be more of a problem. Aches and pains. • Exhaustion or trouble sleeping. • Headaches, dizziness or shaking. • Muscles become tense or jaw clenching. • Stomach or digestive problems. • Trouble having sex. Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Photo by ®Thinkstock The Effect of Stress on Our Bodies Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Stress Affects Us in Many Ways Our behavior and interactions. Photo by ®Thinkstock Photo by ®Thinkstock Our bodies. Photo by ®Thinkstock Our thoughts and feelings. Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Setting Healthy and Safe Boundaries Pair Activity Rank your assigned scenarios from 1 to 3: 1—This is healthy and safe boundary setting. 2—This is less safe and healthy. 3—This is unsafe and unhealthy. Discuss with your partner why you are ranking the scenarios as you do. You have 5 minutes for your discussion! Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Healthy and Safe Boundaries: Worker Responsibilities • Come to work without friends or family. • Do not discuss your life problems that might worry or concern colleagues • Do not give out your phone number to patients • Never take money or gifts from clients. Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health Healthy and Safe Boundaries—Speak Up • Speak up if a client is treating you in ways that are stressful to you. • • • • Don’t work hours you aren’t paid for. Don’t perform tasks you are not trained to do! Report concerns to your supervisor Ask for training and tools you need. Department of Health and Human Services Centers for Disease Control and Prevention National Institute for Occupational Safety and Health This is the story of Mohan… When Mohan first started with his organization (the county), he loved his job! He went into work every day filled with purpose and passion, and he was excited about the difference he could make in his new role. 12 This is the story of Mohan… Three years later, however, it's hard to recognize him. Now, Mohan dreads going to work. He feels as if his work is meaningless, he's always detached and aloof, and he calls in sick frequently. Stress+ Exhaustion + long term disillusionment = 13 14 Is it “stress” or “burnout?” Vocabulary… 15 What’s the difference? Stress Characterized by over- engagement Emotions are over-reactive Produces urgency and hyperactivity Burnout Characterized by disengagement Emotions are blunted Produces helplessness and hopelessness Loss of motivation, ideals, and hope 16 The Results Stress •Leads to anxiety disorders •Primary damage is physical •May kill you prematurely Burnout •Leads to detachment and depression •Primary damage is emotional •May make life seem not worth living – may lead to suicide 17 What causes job Burnout? 18 What causes job burnout? 1. Lack of control 2. Unclear job expectations 3. Dysfunctional workplace dynamics 4. Mismatch in values 5. Poor job fit 6. Extremes of activity 7. Lack of social support 8. Work-life imbalance 9. Depersonalization 10. Reduced personal accomplishment 11. Emotional exhaustion 19 Burnout - Physical Warning Signs and Symptoms Feeling tired and drained Chest pain, shortness of Lowered immunity; feeling breath, sleeplessness, or heart palpitations. (Make sure that you see a physician about these!) sick Frequent headaches, back pain, muscle aches Change in appetite or sleep habits 20 Burnout – Emotional Warning Signs and Symptoms Sense of failure & self doubt Feeling helpless, trapped, and defeated Detachment; feeling alone Loss of motivation Cynical & negative outlook Decreased satisfaction & sense of accomplishment 21 Burnout - Behavioral Warning Signs & Symptoms Withdrawing from responsibilities Isolating yourself Using food, drugs, or alcohol to cope Taking out frustrations on others Procrastinating Skipping work, being late, leaving early 22 You may be on the road to burnout if: 1. 2. 3. 4. 5. Every day is a bad day. Caring about your work or home life seems like a total waste of energy. You’re exhausted all the time. The majority of your day is spent on tasks you find either mindnumbingly dull or overwhelming. You feel like nothing you do makes a difference or is appreciated. 23 Strategies for Combating Job Burnout 1. Identify the cause 2. Create balance 3. Your physical health 4. Time OUT 5. Address it 6. Talk it out 7. Breathe 24 Tips and Strategies for Speaking Up Be assertive! Take steps to solve the problems that cause you stress at work … Make a list of the issues. Come up with ideas of ways to reduce these problems. don’t overwhelm yourself. Talk with others who can help give you ideas and solve problems. Prepare to speak up! Photo by ®Thinkstock Select one or two issues to work on— Tips and Strategies for Managing Stress Exercise—find what you like to do. Eat well and nutritiously. Get enough sleep. Keep up-to-date on vaccinations, such as flu shots. Avoid alcohol, drugs, and caffeine. Make time each day to relax, laugh, and reflect. Illustration by ®Mary Ann Zapalac Talk with a friend or counselor. Your Proactive Action Plan to Prevent Burnout 1. Take active responsibility for your career & life. 2. Take care of your body’s basic needs. 3. Create balance in your life. Develop interests outside of work. Take a vacation! 4. Strengthen your body, mind, spirit and personal relationships. 5. Focus on the positive. 6. Recognize when you need help and ASK! 27 28 Ways to Reduce Stress With Therapy Aromatherapy : Aromatherapy is a stress-relief practice that involves diffusing essential oils, such as lavender and sandalwood, to improve mood, relieve stress, and promote better sleep. While the exact mechanisms by which aromatherapy helps relieve stress are unclear, studies suggest that it may be effective at reducing perceived stress.9 Art Therapy: Art therapy is a process in which you work with crayons, watercolors, clay, or other materials to create artwork. Through this process, you can experience new expression of your thoughts, self-efficacy, and coping abilities, which can help prevent or manage stress.10 Hydrotherapy: Hydrotherapy is the use of water, ice, or steam with various temperatures, pressures, durations, and sites for health promotion. Hydrotherapy can be practiced at home, such as with a warm bath, steam room, or taking a cold shower. Swimming is another form of hydrotherapy that may help decrease tension and improve well-being.11 29 Massage Therapy Massage therapy—a technique that involves manipulating soft tissues—offers pain relief. It can be effective for helping to relieve tension in the neck, back, and shoulders caused by stress.12 Many types of massage therapy exist, such as Swedish, classical, shiatsu, and tuina. Music Therapy Music therapy consists of listening, using instruments, or singing to promote physical and psychological health. Even just listening to music for 30 minutes a day is associated with a reduction in stress and anxiety. 30 31 QUESTIONS? Dr. Rajesh Ranjan 09212736852 dr. rajeshranjan@nihfw.org 32