Jeni Bowers Palmer M Ed LPC CEAP

Jeni Bowers Palmer M. Ed. , LPC, CEAP Director, Employee Assistance Program Clinical Assistant Professor Department of Psychology and Behavioral Health Medical University of South Carolina Running on Empty: Preventing and Recovering from Faculty Burnout

Running on Empty Diet • Standard American Diet: processed “food products” that are high in calories and low in nutrition. • 75 % of Americans may be functioning in a chronic state of dehydration Media Consumption • Adults in the United States devote about 7 -11 hours each day to consuming media. Exercise • 20% of Americans meet the daily exercise guidelines from the CDC. Money • 47 % of Americans said they either could not afford an emergency expense of $400, or would cover it by selling something or borrowing money • 28 % of Americans have six months' worth of expenses saved in an emergency fund. Friends • Most Americans have 2 or less “close friends” Sleep • The Average American gets 6. 8 hours of sleep per night, 40% less than the daily recommendation

What is stress? • The body’s normal response to perceived danger, change in routine or emotional situations • Stress can come from both happy and unhappy life events • Stress is synonymous with change • Stress activates the body’s “flight or fight response”

Fight or Flight Response • A cascade of biological changes that prepares us for emergency action. When danger is sensed, the hypothalamus sets off a chemical alarm. The sympathetic nervous system releases a flood of stress hormones, including adrenaline, norepinephrine, and cortisol. The stress hormones race through the bloodstream readying us to flee or battle it out. • Heart rate and blood pressure increases • Blood flow is diverted from less vital to more vital organs • Blood vessels under the skin constrict to prevent blood loss in case of injury • Senses sharpen • Blood sugar ramps up for an energy boost • Body processes not essential to immediate survival are suppressed. The digestive and reproductive systems slow down and the immune response is inhibited.

Facing Modern Stressors with a Pre-historic Stress Response • The fight or flight response helped our stone age ancestors survive the life or death situations they commonly faced. • Modern stressors rarely require a physical response • We encounter bills, traffic, an angry e-mail or a sick child but rarely a saber tooth tiger • Our bodies don’t make the distinction between life threatening stress and getting audited by the IRS, the response is the same

The Causes of Stress -External • Major life changes –Divorce, empty nest, new job • Daily hassles and demands – Traffic, standing in line, financial problems • Environmental stressors – Clutter in the house, unsafe neighborhood, noise • Family and relationship stressors –Marital discord, rebellious teenager, ill family member • Work Stressors –Job dissatisfaction, office politics, conflicts with boss or co-worker • Social stressors –Social economic status, sexual or racial discrimination, pressure to find a life partner

The Causes of Stress -Internal Stress can be selfgenerated by personality type and outlook on life • • • Tendency to worry People pleasers Pessimism Self-criticism Difficult setting boundaries Unrealistic expectations Perfectionism Low self-esteem Unexpressed feelings

Chronic Stress or Burnout • When the stress response system is repeatedly activated without a physical release it becomes increasingly more difficult to shut off. • Instead of leveling off once the crisis has passed, the person with chronic stress continues to have elevated stress hormones, heart rate and blood pressure.

Signs and Symptoms of Chronic Stress Cognitive Symptoms ● Memory Problems ● Indecisiveness ● Concentration problems ● Poor judgment ● Negative thinking ● Anxious or racing thoughts ● Constant worrying ● Loss of objectivity ● Fearful anticipation Emotional Symptoms ● Moodiness ● Agitation ● Restlessness ● Short temper ● Irritability ● Impatience ● Inability to relax ● Feeling tense and “on edge” ● Sense of loneliness and isolation ● Depression and unhappiness ● Developing irrational fears

Signs and Symptoms of Chronic Stress Physical Symptoms ● Headaches & backaches ● Muscle tension and stiffness ● Diarrhea or constipation ● Nausea ● Insomnia ● Chest pain ● Weight gain or loss ● Skin breakouts, hives, eczema ● Loss of sex drive ● Frequent colds ● Heartburn ● Slower wound healing Behavioral Symptoms ● Eating more or less ● Sleeping too much or too little ● Isolating yourself from others ● Procrastination ● Using alcohol, cigarettes or drugs to relax ● Nervous habits –nail biting, pacing, fidgeting ● Teeth grinding or jaw clenching ● Overreacting to unexpected problems ● Outbursts of anger

Tools for the Effective Management of Chronic stress • • • Counseling –CBT, talk therapy Mindfulness training –DBT, tai chi, yoga, meditation, prayer Bio-feedback SSRI Sleep Diet Exercise Increased time in nature Increased time with supportive friends and family Time Management Work Life Balance

• Avoid negative people • Seek our the company optimistic people with high self esteem • Establish a social support network • Get involved in the community • Have a few close friends • Learn how to forgive and be tolerant Lifestyle: Relationships

Environment • Clean and organize your house, closets, car, and work space. • Make repairs as soon as possible • Have clothes that fit • Have some space of you own • Make your surroundings comfortable.

Body • Eat a balanced diet, high nutrition low calorie diet • Drink enough water • Exercise • Limit alcohol, it’s a depressant • Get regular checkups

Mind and Spirit • Learn how to be assertive about your thoughts and feelings • Play • Choose your attitude • Be a positive person • Take time for yourself everyday • Learn mindfulness and meditation

Money • Live within your means • Pay yourself first • Save for your future and emergencies • If in debt, make repayment a priority • Don’t bury you head in the sand about your money

Work • Mindfully leave work at work • Make positive relationships at work • Set achievable goals • Have a clear understanding of your responsibilities at work ask for feedback from supervisor • Take vacations • Take allotted breaks

Work Life Balance –Live your values • • • • • • Family Serving others Solitude Honesty Knowledge Recognition Contributing Pleasure Health Self-respect Love Friendships Achievement Excitement Community Happiness Security Meaningful work Helping Freedom Success Adventure Independence

Schedule it • • • • • 8: 00 am 9: 00 am 10: 00 am 11: 00 am 12: 00 pm 1: 00 pm 2: 00 pm 3: 00 pm 4: 00 pm 5: 00 pm 6: 00 pm 7: 00 pm 8: 00 pm 9: 00 pm 10: 00 pm 11: 00 pm 12: 00 am

Thank You Contact Information: Jeni Bowers Palmer M. Ed. , LPC, CEAP Director, MUSC Health Employee Assistance Program Clinical Assistant Professor Department of Psychiatry and Behavioral Science Medical University of South Carolina 51 Bee Street Charleston, SC 29425 bowersj@musc. edu (843) 792 -2848