On the Goga | April 2022 Wellbeing Newsletter

INDENTIFYING BURNOUT April 2022 Newsletter

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5 WAYS TO DESTRESS Whether you enjoy being outside and getting some fresh air, or staying inside to cuddle your pet, it is important to find ways to release stress throughout the day to help prevent burnout. Check out these 5 ways to destress and feel a little lighter.

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april

HOLIDAYS National Walking Day World Health Day National Pet Day National Gardening Day Earth Day National Picnic Day Take Your Kids to Work Day

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global workshop: april

Burnout: A Practical Conversation

Most of us have experienced burnout at some point in our lives. While it is common to have these feelings of burnout, we certainly don’t want this to be the normal capacity in which we operate from. In this month’s Global Workshop, we will dive into how burnout shows up in our daily lives and discuss how incorporating small breaks throughout the day can prevent our cups from overflowing.

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indentifying BURNOUT IN OUR WORK If you ask someone if they’re burned out, chances are they’ll say yes. It’s no secret that burnout is common.

IN A 2021 APA STUDY, 79% OF EMPLOYEES EXPERIENCED WORK-RELATED STRESS Burnout doesn’t only affect people who dislike their jobs. Even people who show great passion for the work they do experience stress and burnout. There are countless causes for burnout. Perhaps there is an imbalance between work and home life. Or there is a lack of control over various factors in your work, such as scheduling or workload. Maybe unclear or unreasonable job expectations have been set for you. Whatever the case may be, these stresses begin to pile up on people until they physically and mentally cannot take it anymore.

But what actually is burnout? Burnout is a slow and consistent depletion of physical and mental resources from unmanaged stress. This unmanaged stress has become chronic, ultimately affecting our day-to-day functioning. While many people equate feeling stressed with being burnt-out, there are actually three components an individual must be experiencing in order to be considered burnt-out: exhaustion, cynicism, and inefficacy.

EXHAUSTION refers to the fatigue you feel, both physically and mentally, from your body responding to constant stress. Exhaustion can take the form of anything from an overall lack of energy, to headaches, to a loss of motivation to get up in the morning and go to work.

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CYNICISM

INEFFICACY

refers to disengaging from experiences at work, mainly taking the form of negativity towards one’s work and coworkers. This can feel like extreme irritability and hostility towards coworkers, social disconnectedness, or being critical of the quality of your own work.

refers to a reduced sense of personal value or being really hard on yourself. This can look like avoiding challenges or new types of projects, magnifying your failures, or focusing on the skills you don’t have rather than on skills that led you to personal success.

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BURNOUT PREVENTION QUIZ Maybe you’re full-blown burnt out, or maybe you’re on the verge of burnout. Use our burnout prevention quiz to identify any specific areas of burnout you need to focus on in order to feel happier and healthier in your day to day work.

Instructions | Read each prompt and number how often you feel

these things occur in your work. Total your score for each section.

Scale 1 - Not Often 2 - Sometimes 3 - Often PART 1 | EXHAUSTION I have trouble concentrating at work.

I lack the energy to get started with work in the morning.

I don’t have the resources I need to be successful at work. total exhaustion score: PART 2 | CYNICISM I am irritable at work.

I do not put forth extra effort at work.

I feel socially disconnected at work. total cynicism score: PART 3 | INEFFICACY I find it hard to recover quickly from setbacks.

I often think about my failures at work.

I avoid challenging tasks at work. total inefficacy score:

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So, what do we do now?

EXHAUSTION

UNDERSTANDING OUR BURNOUT If your total score is 8 or more, then you’re overextended.

You have too much on your plate. Identify a few things you can deprioritize or delegate. Ask your manager for help deprioritizing if you need support.

If your total score is 5-7, you’re at risk of becoming overextended.

Take a break. Yes you heard us. A BREAK! Not just one break, but schedule a 15 minute break for the next 5 workdays. It’s ok to take a break, and you need it.

If your score is under 5, you’re coping with your current work experience reasonably well.

Identify what you’re doing to maintain this level, and keep doing it!

CYNICISM

If your total score is 8 or more, then you’re likely disengaged from work.

Identify the root of your disengagement, maybe you’re feeling at risk or isolated? Do something to overcome those feelings, for example schedule a lunch with a work friend or colleague to get connected.

Or ask your manager questions related to your uncertainty to gain some clarity.

If your total score is 5-7, you’re at risk of disengagement at work.

Something is not feeling right at work, and it’s important to find ways to enjoy yourself so you don’t become fully disengaged. Reflect on activities at work that you enjoy, and schedule them so you have something to look forward to.

If your score is under 5, you’re coping with your current work experience reasonably well.

INEFFICACY

Identify what you’re doing to maintain this level, and keep doing it!

If your total score is 8 or more, then you’re likely feeling ineffective.

Seek out support from others to help you develop and grow.

If your total score is 5-7, you’re at risk of not feeling good about how you’re doing at work.

Spend time working on projects that you will feel successful with. Use this to tap into your self-confidence and apply that feeling to new challenges or projects.

If your score is under 5, you’re coping with your current work experience reasonably well.

Identify what is working for you to maintain this level, and keep doing it!

Please note this quiz is not meant to diagnose or treat any medical disorder. If you are in distress, please seek professional medical attention from your healthcare provider.

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