This 3hr workshop looks at a number of skills, ideas and models about stress and gives participants an awareness of how stress effects them and work they can do about it.
In this workshop we will consider a number of ideas including;
• What is stress?
• What is burnout?
• Can we measure burnout?
• How can an energy management audit lead to improved self-care during stressful times?
• What is proactive and reactive stress management?
• What are four stressors and how can we manage them better?
• Stress Management Emergency Plan.
• Diaphragmatic breathing technique
• S.O.B.E.R. & R.E.S.T.
• Stress journaling for improved personal strategies
This workshop is not going to make the stress go away overnight unfortunately because stress is part of our everyday life. However, we hope that with a bit of psychoeducation on stress, some reflection on the possibility of being burnt out will lead to an assessment of how well we look after ourselves and our energy. We’ll take a look at developing a stress management emergency plan and will follow that up with short term stress reduction techniques and a longer-term stress journaling protocol.
Tell me a bit more…
A recent large scale Gallup poll (2018) showed the difficulty in management stress and how it can readily lead to burnout with 23% of individuals reporting feeling burnout often and a further 44% feeling burnout sometimes. In this workshop, learners will learn about burnout and will measure their burnout levels by use of a surveying tool (American Public Welfare Assoc. 1981). Its important for individuals to learn to recognise their stress levels as this is a driver for action. Leaners undertake an energy management audit. This reflective exercise based on work by Schwartz and McCarthy (2007) gets learners to look at 16 important actions which give us energy which are neglected by stressed individuals. This Leaners will learn about proactive and reactive stress management and will develop their own stress management emergency plan. This tool uses the conceptual framework developed by Karl Albrecht (1979) which identifies 4 types of stressors;
Leaners look and reflect on previous stressful periods and look at some suggestions for managing these stressors more successfully.
Learners will finally learn and practice some breathing and mindfulness based stress management techniques. This includes the diaphragmatic breathing technique which studies show have beneficial effects on physical and mental health (Chen et al, 2016). Learners will also learn about the five step S.O.B.E.R and R.E.S.T stress interruption mindfulness technique initially developed for addiction treatment programs to help break addictive processes.
Leaners will finally be given a stress diary protocol developed by Elaine Houston which includes rating daily stress, reflecting on stressful events in the day with some set questions to help analyse and develop further personalised stress management strategies.
Albrecht, K. (1979). Stress and the manager: Making it work for you.
Prentice-Hall. American Public welfare association (1981) Questionnaire Vol. 39 NO.1 1981
Chen, Y. F., Huang, X. Y., Chien, C. H., & Cheng, J. F. (2017). The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in psychiatric care, 53(4), 329-336.
Gallup (2018). Employee burnout, Part 1: The five main causes. https://www.gallup.com/workplace/237059/employee-burnout-part-main-causes.aspx
Schwartz, T. & McCarthy, C. (2007). Manage your energy, not your time. Harvard Business Review. https://hbr.org/2007/10/manage-your-energy-not-your-time