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Similar to Annual ed being your best.7 10
Annual ed being your best.7 10
- 1. Being Your BestStrategies to prevent burnout, manage fatigue, and maintain optimism in the face of adversity
- 2. Objectives Explore internalresponses to external factors that affect our ability to perform our jobs well Learn ways to adapt to and manage internal and external factors in our lives Learn strategies to support our peers in their efforts to adapt/manage stressors
- 3. What is Stress?A specific response by the body to a stimulus that disturbs or interferes with the normal physiological equilibrium of an organism Physical, mental, or emotional strain or tension Stress is difficult for scientists to define because it is a subjective sensation associated with varied symptoms that differ for each of us
- 4. Stress Physiology Fightor flight response triggered by epinephrine, norepinephrine, cortisol, and growth hormone Increased heart rate, blood pressure Vasoconstriction Increased respiratory rate Sodium retention Insulin resistance Hyperglycemia and on and on….
- 5. Signs of JobStress Apathy Negativism Low morale Boredom Anxiety Frustration Fatigue Depression Alienation Anger Irritability Physical problems Headaches GI problems Absenteeism
- 6. How to ManageStress Increased stress increases productivity – up to a point, after which things rapidly deteriorate That level also differs for each of us You can learn how to utilize and transform stress so that it will make you more productive and less self-destructive
- 7. Stress Management Keepyour job in perspective Work to live, don’t live to work Take time away from work Plan vacations and time away from work Minimize clutter Take control of your space Share your stress Talk to someone you trust
- 8. Stress Management Ordon’t share it Avoid sharing your stressors if it will only add to the problem Know who your friends are The Buddy System can be a lifesaver Use humor Have realistic expectations Stay positive; avoid negative attitudes
- 9. Can I managemy job stress? You’re the only one who can manage your job stress! Share your positive strategies with peers and managers It’s up to you to make things happen, don’t allow things to happen to you Speak up to be a problem solver
- 10. Strength Through Teamwork“ Friends Don’t Let Friends Work Alone” Keep your work patient focused Strong teams provide better patient care Use your team/build your team Watch for signs of stress in team mates Offer help throughout the day Ask for help when you want it Communicate! “ Listen” to nonverbal cues Share your feelings of frustration before they affect your work
- 11. Keep a HealthyPerspective Remember why you chose your career You help others every day You are smart; you are talented You like the challenge of moving others toward wellness You have the power to change lives Make your own life be what you want it to be
- 12. Combating Stress withExercise Physiology: exercise helps remove the byproducts of the stress response Regular exercise helps maintain homeostasis Exercise is a socially acceptable means to release negative energy Anger, hostility are toxic Dump those emotions!
- 13. Benefits of ExerciseMoving meditation Repetitive motion that can alter the state of consciousness Jogging, swimming, hiking, bicycling Improved self esteem and self efficacy Muscle tension reduction Endorphins released after 20 minutes Euphoria Analgesic
- 14. And That’s NotAll! Physical challenges keep work stress in perspective Generally found to improve sleep Physical fitness leads to optimal organ function Improved resiliency Quicker recovery
- 15. Which Exercise forMe? Something you like Something non-competitive Three time per week at a minimum Something aerobic, something non-aerobic Both have their virtues and benefits Cross train! Sexual activity counts
- 16. What is Fatigue?Weariness from bodily or mental exertion Temporary diminution of the irritability or functioning of organs, tissues, or cells after excessive exertion or stimulation That weighty feeling that makes it hard for you to make it through your shift
- 17. Costs of FatigueSignificant nursing error rates occur with 12 hour or longer shifts Rogers, Whang, Scott, Aiken, Dinges, 2004 Sleep deficit may lead to: Decreased alertness Problems completing tasks Irritability Unsafe actions Unsafe decision making National Sleep Foundation
- 18. Costs of Fatigue100,000 motor vehicle accidents/year 1,500 deaths in the U.S. $18 billion annual loss in productivity in the U.S. $12.5 billion per year in personal and property loss Who’s protecting our patients?!
- 19. Physiology of FatigueFatigue: a physiological state related to sleep, sleep loss, circadian rhythm Maximum sleepiness 3-5 am or pm Studies show as little as 2 hours of sleep loss leads to: Decrease in alertness Worsened mood
- 20. Physiology of FatigueSleep loss of just 2 hours can decrease performance Degraded judgment Degraded situation awareness Degraded decision making Decreased memory Slowed reaction time Decreased concentration Fixation
- 21. Contributing Factors toFatigue How long someone has been at a task How long someone has been awake Progression of effects of fatigue Errors of omission Errors of commission Micro sleep Periods of sleep lasting seconds to minutes
- 22. Results of FatigueAdults require 6-10 hours of sleep in a 24 hour period Jha, Bradford, and Bates, 2004 After 2 nights of missed sleep, cognitive performance can decrease 40% Being awake for 24 hours is equivalent to a blood alcohol level of 0.1 % Sleep deprivation brings risk to those around you
- 23. Combating Fatigue inYourself Schedule adequate time for sleep Put yourself to bed! Plan your breaks during the work day Avoid working longer than 12 hour shifts Avoid working longer than 40 hour weeks
- 24. Combating Fatigue inMy Workplace Develop schedules that improve safety and quality of care Develop schedules that promote adequate rest periods Ensure staff breaks Avoid excessive workloads Encourage teamwork Build efficient work environments
- 25. What is Burnout?Fatigue, frustration, or apathy resulting from prolonged stress, overwork, or intense activity The result of unmanaged fatigue and stress The result of unmanageable fatigue, stress, and workload When you think about a job change
- 26. Burnout Prevention Takecare of yourself Eat well, exercise, sleep adequately Take time out during your day to take deep breaths Maintain adequate hydration Stretch your back muscles “ Close your spine” Fight fatigue; manage stress
- 27. Burnout Prevention Useyour EAP resources Call 214-648-5330 These services are free Consults are confidential This department is very helpful! Talk to your manager You are valued Your manager wants to help you be your best Our patients deserve the best
- 28. References Tabone, “NurseFatigue: The Human Factor”, Texas Nursing, 2004 Dictionary.com Unabridged (v 1.1) Based on the Random House Unabridged Dictionary, © Random House, Inc. 2006 Alspach, Core Curriculum for Critical Care Nursing, 2006 Hansen, “Managing Job Stress” Quintessential Careers, 2007 Exercise as a Stress Management Modality, Optimal Health Concepts, 2007