Burnout:

In 2019, The World Health Organization declared ‘Burnout’ as an official syndrome, resulting from chronic workplace stress that has not been properly managed:

“(Burnout) is characterized by three dimensions: 1) feelings of energy depletion or exhaustion; 2) increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and 3) reduced professional efficacy. Burnout refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.” ²¹

It is expected to feel a certain amount of stress from time to time at work, but it’s important to pay attention to the signs that can mean you are leaning towards burnout. 

Take a few minutes and read Psychology Today’s article on the Five Signs of Workplace Burnout before continuing on.

Self-care, we hear about it often, but what does it really mean? The concept of self-care relates to anything and everything we do for ourselves that supports our wellbeing. This can range from eating healthy, journaling, medication, or professional support like therapy. When our self-care is holistic (physical, mental, emotional, professional, spiritual), we feel balanced and supported in our health and overall wellness.

So what gets in the way of our self-care?

Too often we wait until we are in crisis or unwell before we put care in place. If we can think about shifting our mentality so that we become proactive with our own health and wellness care, as opposed to being reactive, we become more resilient and less likely to reach a state of burnout or worse. 

Begin to think about the things you currently do for yourself and how often you do them as we dive into the reflection and build our own self care toolbox for growth, sustainability and resilience.

Mindfulness (1:00)

There are several things you may already do that support your own self-care, but it is important to remember that our brain is the most powerful part of what makes us who we are. Learning to pay attention to our thoughts and recognize them for what they are, temporary moments, we can learn how to avoid negative thinking patterns and letting our brains run away with them; one way to do this is through a practice of mindfulness.  

Mindfulness and the power of positive thinking have become a key focus for many healthcare practitioners across the board as a way of supporting a healthy wellbeing. To practice Mindfulness is more than meditation, it is a practice of learning to pay attention to our thoughts, feelings, surroundings, senses, etc. The following video from the Oxford Mindfulness Centre explains the science behind mindfulness, the impact on mental health and how we can retrain our brain. 

In your Managing Stress and Mental Health Instructor Workbook, consider the following questions and reflect on your own ideas and responses to these prompts.

Question 1: Write down your thoughts on the practice of mindfulness. 

Is this something that speaks to you, perhaps you already practice it? If not, is it something you are open to trying? 

Reflect on what is currently coming to mind, notice your emotions coming forward and how you’re reacting.

Question 2: What do you currently do to take care of yourself when you have had a stressful few hours or days? What is your reactive self-care? 

Example: When I am feeling drained or lacking creativity at work, I will take a couple moments to step outside for fresh air and a change of scenery.

Question 3: What do you currently do, or what would you like to do, on an ongoing basis to support your overall wellness and happiness? 

Example: I will listen to meditations at night instead of watching tv to fall asleep to.

Question 4: What cues can you pay attention to in your own body that may indicate that your health and wellness need more attention? 

Example: When I am unwell, I tend to sleep more and eat less.

Meditation Activity: If it feels comfortable for you, challenge yourself to try one of the guided meditations from the Centre for Mindfulness Studies.

Guided Meditations