Manage Stress and Prevent Burnout Manage Your Stress Recognizing your stress is the first step in managing it. Several relaxation techniques can help relieve stress home visitors typically experience. Many of these techniques can be used together to create a natural way to relax during work or at the end of the day. Some take a matter of minutes and can be accomplished at your desk.
Short-Term Technique
How to do it
What it does
Controlled Breathing
Take a deep breath. Hold it for ten seconds, and then exhale slowly. Repeat six times.
This minute shifts your focus from your problem to your body. It gives your mind a break.
Stretching
Stand and slowly bend over to touch your toes. Roll your neck, and bring your arms across your body. Take two minutes to loosen your muscles.
Stretching allows the body to release tension that is captured in your muscles.
Exercise
Take a ten minute break and go for a walk outdoors.
You leave your problem behind you; get some fresh air, and perhaps a new perspective.
Scheduled Breaks
Take a few minutes for yourself everyday. Read a magazine or listen to music.
You can reward yourself for good work. A break can help your lessen your tension.
Drink Water
Everyone should drink eight to ten glasses of water a day. Substitute water for soda or coffee.
Caffeine makes you feel anxious. Water is a healthy and refreshing alternative.
Talk to Someone
Find a coworker and talk through some of your immediate problems. Spend just a few minutes trying to get a new perspective on your dilemmas.
You may discover new ways to cope. It may also give you a new attitude about your problems. Perhaps there is some humor in your situation.
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Manage Stress and Prevent Burnout Coping with Tough Stress Sometimes your job may cause stress that is resistant to the short-term coping techniques. You need to consider more long-term solutions to your stress. Otherwise, you are likely to experience increased physical symptoms of stress and perhaps even job burnout.
Long-Term Technique
How to do it
What it does
Locate the Problem
Devote some time to deciding what it is that is causing you stress. Make a list of all the things you must do for work. After you have completed the list, see what you can cross off.
Once you find the main problem that is causing you stress, you may be able to eliminate it. If it isn’t possible to completely eliminate the problem, it may put it in better perspective.
Learn Time Management
Look for specific time management techniques in the Time Management Job Aid.
Time management techniques can help you prevent stress. By managing your time and tasks better, you will have more time to relax.
Yoga
Yoga is a series of stretches and strengthening exercises. Basic videos can be found at libraries and are available in book stores.
Yoga requires concentration. When you focus on how to do several poses, it takes your mind off your work.
Develop a Hobby
Whether you love photography, geocaching, or writing, find something you’re good at and enjoy.
A hobby will help you meet new people and give you something to look forward to. The positive use of your time will outweigh other negatives.
Create an Emotional Reserve
Find a supportive group of family and friends. Rely on them when you need extra help.
Friends and family often help put things back into perspective. Social support buffers you against the effects of stress.
Be Flexible
No one is perfect. High expectations will only lead to disappointment. Set reasonable goals.
Realize when goals are too high. Being too rigid with yourself and others will only increase your stress.
Keep your Hours Down
Try to get away from your job. Take a long weekend or even just an evening out.
Getting away from the office will be refreshing and put your work into perspective.
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Manage Stress and Prevent Burnout Prevent Burnout Without managing your stress, you could be setting yourself up for burnout. Burnout has serious physical and mental consequences, like extreme fatigue, heart palpitations, cynicism, and clinical depression. The good news is you can often prevent burnout by managing your stress. But if the stress just seems to be getting worse, you might try several more extreme techniques related to scheduling, completing tasks, and forming outside interests.
Scheduling Techniques
How to do it
What it does
Personalization
Decorate your space with calming pictures of favorite places, your family, and your professional successes.
Pictures can change your mood. When you feel overwhelmed, you remember those who love you and why you do your job.
Identify Goals
Set short-term and long-term goals. When you accomplish your goal, give yourself a reward of some kind.
This reinforces your successes. Instead of placing emphasis on what you haven’t finished, you celebrate your accomplishments.
Ask for Help
When completely overwhelmed, it may be possible to delegate some work to others. Seek your supervisor’s advice.
Everyone occasionally seems to have more work than they can finish. Temporarily sharing your work load can relieve some pressure.
Alternate
Move between tasks that have immediate results and those that have a more long-term outlook.
You experience immediate gratification. You get to see the results of your effort, which helps you recognize your value as a home visitor.
Prioritize
List the things most important in your life, both personally and at work.
Make sure the things at the top of the list are being taken care of before the items near the end.
Establish Clear Boundaries
Remember that you’re a professional, not a client’s friend. Keep your relationship a working one.
Crossing a professional line will only create resentment and increase your chances of burnout. Boundaries are there to protect you.
Resources From Tools for Personal Growth and Preventing Burnout, by James and Constance Messina, (http://www.coping.org/growth/burnout.htm obtained October 4, 2006). From Stress, by Peter J. Panzarino, (http://www.medicinenet.com/stress/article.htm obtained October 4, 2006). From HelpGuide Coping with Stress: Management and Reduction Techniques, (http://www.helpguide.org/mental/stress_management_relief_coping.htm obtained October 4, 2006).
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