Enhancing Wellness in
School Mental Health

Burnout

Do you find yourself wishing it was already Friday at the beginning of the week? There are times at work that we find ourselves feeling stressed or even on the verge of burnout
While the signs and symptoms of burnout are similar to those of stress, burnout exudes emotional exhaustion and negativity toward your work and/or your life.
Maslach and Leiter (p.17, 1997) provide a poignant definition of burnout –
"the index of the dislocation between what people are and what they have to do. It represents an erosion in values, dignity, spirit and will--an erosion of the human soul. It is a malady that spreads gradually and continuously over time, putting people into a downward spiral ..."
The following strategies can be used throughout the year to help prevent burnout:
Seek out helpful supervision for your work
Get/stay active outside of work
Personalize your work environment – Make it cheerful!
Use what you know – Practice relaxation, meditation, mental imagery, etc.
Manage your time by delegating tasks, taking more frequent breaks at work, etc.
Establish a peer support group with other clinicians
Listen to your body - Don’t wait until you are physically and emotionally exhausted before taking action
When debriefing with others, come up with solutions rather than simply complaining
Set daily, weekly, etc. goals to help you prioritize and stay focused

Research Findings:
Research shows that regular exercise can ward off many of the negative side effects of stress:
Exercise relaxes tense muscles
Exercise improves the quality of sleep
Exercises helps release chemicals in the body that give a sense of well-being
Krucoff, C., & Krucoff, M. (2001). Healing moves. NY: Harmony Press.

Use exercise to reduce stress

We all know that exercise improves physical fitness and health. But do we consider physical activity when searching for something to prevent or reduce stress?
Exercise is something that we can control and it can have far reaching results when we are experiencing stress and even when we are on the verge of burnout.
Physical activity will benefit you by:
Relaxing tense muscles that often accompany stress
Making restful sleep come easier
Improving blood flow to the brain so you can think more clearly
Releasing endorphins which elevate your mood
Helping you cope more effectively when under pressure
So carve out a little time during your day (even just 20 minutes) to get active and experience the range of rewards that are sure to follow.
Steffen, P.R. et al. (2001). Effects of exercise and weight loss on blood pressure during daily life. Medicine & Science in Sports & Exercise, 33(10), 1635-1640.
Dr. Kenneth Rogers teaches in the Department of Psychiatry at the University of Maryland, School of Medicine.
Dr. Kenneth Rogers teaches in the Department of Psychiatry at the University of Maryland, School of Medicine.

Burnout (Continued)

You may be saying to yourself, “It’s too late, I’m already burnt out!” It may seem like you don’t have enough time to even think about being burnt out. Continuing in the same path, however, will only lead to further feelings of exhaustion and, eventually, helplessness.
If you recognize burnout in your life, it will be helpful to ask yourself some questions..
When did you begin to feel so tired?
When did the different areas of your life begin to conflict?
Are you so preoccupied with your work that you feel that your life will fall apart if you are not successful?
At what point did your personal relationships begin to suffer?
By answering these questions, you can re-establish your priorities and make changes to support these values. Complacency will not reduce your risk for burnout so be proactive!
Remember that you will be a more effective working if you, yourself, are healthy and enthusiastic about your work and your life.
Reference
Maslach, C., & Leiter, M. (1997). The Truth About Burnout: How Organizations Cause Personal Stress and What To Do About It. San Francisco: Jossey-Bass Publishers.