BURNING BRIGHT Without Burning Out

“Burnout is a syndrome of emotional exhaustion, depersonalization and reduced personal

accomplishment that can occur among individuals who do ‘people work’ of some kind.”

– Christina Maslach

BURNOUT

INVENTORY

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Depression over unmet expectations

Focusing on self instead of others or vice-versa

Loss of vision/mission

Taking the full load instead of delegating

Feeling of aloneness—no positive feedback

Going outside your ability/gifting

Pleasing everyone

Too many other commitments that push out

Lack of unity in family or co-workers

Not having own cup filled and not recognizing it

*Where are you most vulnerable?

IDENTIFY THINGSTHAT LEAD TO BURNOUT

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nDrink alcohol n Excessive TV and video game time nKeep plugging away for 11 or more hours per day

n Take dangerous risks nHibernate nVent nBinge-eat

AVOID THESE COMMON BURNOUT “QUICK FIXES”

IMPLEMENT THESE BURNOUTPREVENTION TIPS

Make A SYSTEM of Self Care

Recognize the danger signs/read your _______________ * What are yours?

Schedule a ______________ _______________ to assess who you are, where you are, andwhere you want to go. 1. Take a DISC/personality survey and StrengthFinder 2. Develop a personal mission statement flowing from your values, strengths, passions, and personality. 3. Develop your ideal day that incorporates all your priorities.

*Make a chart.

______________________ as many routine tasks as you can/practice empowerment sothat you can stay on the main things! *Pick one right now!

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When you feel your gauge red-lining, push away/step

back for a brief ______________________.

___________________ your days strategically.

1. Go with your bio-rhythms to match your sharpest times with your priority tasks. *When are yours?2. Evaluate your pace to determine your ability to keep up. 3. Set measurable targets.

Establish and enforce _________________________.

1. Figure out and say what you want.2. Ask youself, “Is this really my responsibility?” 3. Tell people where your threshold is at this time in your life. 4. Don’t say YES without evaluating that activity’s impact on your wellness. 5. Stay off drama trains; reduce conflict.

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Combat stress through establishing ________________ _______________

1. True rest on weekend2. Get away to your ‘happy place’ after a stressful interaction3. Schedule vacations after ramped-upped seasons4. Unplug from electronics

Do it now because _____________________ is an anxiety-producer. 1. Often the earlier you tackle a task, the more your stress is reduced. 2. At least get a chunk of it started. 3. Reward yourself when you avoid procrastination.*What reward would be meaningful and motivating for you?

Get your ________________ filled on a regularbasis—to bring out missing joy!

1. Do the “fills/drains” activity; prioritize and calendar the “fills”.

2. Run after passionate pursuits—what you look forward to.

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2. ___________________________

a. Reflect/meditate in solitude b. Cultivate laughter c. Start a gratitude journal d. Give more than hoarding. e. Listen to music. f. Forgive yourself and others. g. Thought-control is the key: feeding self-betraying thoughts or feeding self-affirming thoughts?

Decrease an intake of fat. •Eliminate 200-300 fat calories out of your diet per day. Decrease an intake of sugar. •Increase total carbohydrates; double the percentage of starches; cut sugar in half.Replace processed snacks •with fruit. Tasty, sweet, a good source of fiber, and available year-round.Balance your diet. Balance •the 3 meals, too; don’t skip.Avoid overeating. Smaller •portions; chew food longer.Garden or buy direct. Always •protect the most direct connection from the field to your table.McStay at home. For some, •the difference between normal weight and obesity is eating out vs. eating in.Drink a lot of water. 6-8 •glasses per day.

* – Margin, by Richard Swenson

Develop a new ___________________: 1. ___________________________

a. “Early”, Energizing, Even-15 minutes Exercise for heart/muscles—find ways to move b. Get enough and regular-patterned sleep c. Schedule a full physical exam d. Maintain good posture to give you more oxygen e. Eat nutritionally and don’t self-medicate with food

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DEVELOP YOUR BURNOUTPREVENTION HABITS

*Develop top 10 questions to ask yourself to keep you from burning out.

When you are physically/spiritually/socially/mentally charged:nYour attitude is elevated. nYour energy is expanded.

nYour relationships are strengthened. nYour thinking is unclouded.nYour confidence is edified. nYour judgment is precise.

nYour job performance soars.

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3. ___________________________

a. Block out quality family time through family and date nights *Your favorite things to do with family are…? b. Small group get-togethers with spheres of influence c. Friendship coffees *What do you want most in a friend? d. Networks and success-partners that give support/encouragement *Which one needs development in your life? Don’t give your leftovers to loved-ones. Don’t isolate.

4. ___________________________

a. New, different, creative challenges b. Idea-seeking *Favorite web sites? c. Volunteerism away from work d. Hobbies

Cell: 509.392.1895 Website: paulcasey.org E-mail:pcgrowingforward@gmail.comFacebook: Growing Forward Services Twitter: @growingfwd

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Write Down/Share Top 3 Takeaways

1.

2.

3.

Take care of yourself so that you can better help others take care of themselves.

You are a model to those on your team and those you serve, whether you like it or not; so that ups the ante for being a good role model of health/wellness/balance!

Think about hiring a _________________ to help you with all this stuff! He/she will help you get to your goals by practically storyboarding your life to get there.