WEBVTT NOTE This file was generated by Descript 00:00:02.030 --> 00:00:05.610 Speaker: I am pleased to introduce today's speaker, Meghan Cito. 00:00:05.660 --> 00:00:11.090 She is a licensed clinical social worker here at Jefferson Center and today 00:00:11.090 --> 00:00:12.920 we're gonna be talking about burnout. 00:00:12.950 --> 00:00:17.180 Burnout has really become a buzzword over the last several months and odds 00:00:17.180 --> 00:00:20.480 are that you or someone you love is experiencing burnout to some extent. 00:00:20.480 --> 00:00:24.380 We're just dealing with so much in our personal lives, our work lives, 00:00:24.380 --> 00:00:28.330 and for those of us that are parents, helping our kids, it can be a lot. 00:00:28.390 --> 00:00:31.430 Today we're gonna be talking about what burnout is and also some tips 00:00:31.430 --> 00:00:33.680 and tricks to help prevent burnout. 00:00:33.680 --> 00:00:38.795 Also how to recover from it and leading a more successful, happy and thriving life. 00:00:38.845 --> 00:00:42.025 Before we get started I do have a few housekeeping items to 00:00:42.025 --> 00:00:43.525 cover about the presentation. 00:00:43.715 --> 00:00:48.245 First of all the webinar will be available on demand after the live session, and 00:00:48.245 --> 00:00:52.445 we'll email that out to you along with additional resources in the slide deck. 00:00:52.785 --> 00:00:56.715 I would also encourage you to visit our website at jcm.org where you'll 00:00:56.715 --> 00:00:59.805 find more information about how to get started if you're interested 00:01:00.045 --> 00:01:01.455 in talking with a therapist. 00:01:02.025 --> 00:01:05.055 As well as other blog posts and information about upcoming webinars 00:01:05.055 --> 00:01:06.735 on other mental health topics. 00:01:07.425 --> 00:01:10.665 Please keep your microphones muted and turn off your video 00:01:10.665 --> 00:01:12.135 during the presentation. 00:01:12.345 --> 00:01:15.195 You'll also wanna change your zoom view to speaker mode for 00:01:15.195 --> 00:01:17.025 the best viewing experience. 00:01:17.425 --> 00:01:20.455 Next, we'd love to hear from you during today's presentation. 00:01:20.455 --> 00:01:23.875 So if you have a question for our speaker, please feel free to send it through 00:01:23.875 --> 00:01:25.390 the chat at the bottom of your player. 00:01:26.200 --> 00:01:28.870 We'll be answering questions at the end of the session and if we don't 00:01:28.870 --> 00:01:32.230 get to your question today we'll make sure to follow up afterwards. 00:01:32.570 --> 00:01:35.930 Finally, we'd like to encourage you to follow us on our social networks and 00:01:35.930 --> 00:01:39.350 share the recording of this webinar and other information about Jefferson Center. 00:01:39.780 --> 00:01:41.970 Without further ado, Meghan, I'll turn it over to you. 00:01:43.620 --> 00:01:45.180 Meghan Cito: Thank you so much. 00:01:45.210 --> 00:01:50.670 Let me get my screen all situated to get my presentation up. 00:01:50.830 --> 00:01:52.930 Thank you everyone again for your patience. 00:01:53.545 --> 00:01:57.225 I was just saying that technology is a love-hate relationship at this point. 00:01:57.225 --> 00:02:00.995 So we appreciate your patience with getting us situated. 00:02:01.541 --> 00:02:04.061 Like Julia said, we're gonna be talking about burnout today. 00:02:04.341 --> 00:02:08.886 I feel like at the incredibly relevant topic now that we're almost close to the 00:02:08.886 --> 00:02:12.736 end of 2020 and everything that we've been through leading up to this point. 00:02:13.046 --> 00:02:16.556 The title is Identifying, Preventing and Overcoming Burnout. 00:02:17.546 --> 00:02:20.966 Quickly, I wanted to touch base about Jefferson Center as a whole. 00:02:21.206 --> 00:02:24.476 We are the community mental health center for Jefferson 00:02:24.476 --> 00:02:25.916 Gilpen and Clear Creek Counties. 00:02:25.916 --> 00:02:28.826 We've been in the community for over 60 years now. 00:02:29.196 --> 00:02:32.826 Our mission is to inspire hope, improve lives, and strengthen our community 00:02:32.826 --> 00:02:36.636 by providing mental health and related solutions for individuals and families. 00:02:37.006 --> 00:02:41.596 Along with that, we serve everyone from ages zero to a hundred. 00:02:41.876 --> 00:02:47.306 Any type of situation, we involve families, youth, veterans, and 00:02:47.306 --> 00:02:51.586 we offer all sorts of services between individual therapy, wellness 00:02:51.586 --> 00:02:53.926 classes, substance use treatment. 00:02:53.976 --> 00:02:58.826 We basically have something for any of the concerns that you might have, we 00:02:58.826 --> 00:03:01.296 most likely would have resources for you. 00:03:01.346 --> 00:03:04.436 If you're needing anything, please reach out to us and we can get 00:03:04.436 --> 00:03:06.656 you set up with some assistance. 00:03:07.106 --> 00:03:08.036 So what is burnout? 00:03:08.393 --> 00:03:11.543 When I was putting together this presentation, I was looking online for 00:03:11.543 --> 00:03:15.143 some good definitions about burnout and a lot of them were focusing 00:03:15.143 --> 00:03:20.313 more on work, which is relevant because burnout absolutely can 00:03:20.313 --> 00:03:21.993 happen with your professional life. 00:03:22.413 --> 00:03:27.063 But I really liked this definition I found from Psychology today, because it 00:03:27.063 --> 00:03:30.303 encompassed all of the areas of your life. 00:03:30.303 --> 00:03:33.063 It says, burnout is a state of emotional, mental, and often 00:03:33.063 --> 00:03:36.933 physical exhaustion brought on by prolonged or repeated stress. 00:03:37.263 --> 00:03:40.773 Though it's most often caused by problems at work, it can also appear in 00:03:40.773 --> 00:03:45.363 other areas of life, such as parenting, caretaking, or romantic relationships. 00:03:45.813 --> 00:03:50.163 This could not be more true with 2020 and everything that we've been dealing 00:03:50.163 --> 00:03:55.183 with, with online schooling and balancing working from home and teaching your kids. 00:03:55.670 --> 00:03:58.520 If you're on the front lines of being a medical worker, 00:03:58.620 --> 00:04:00.810 that exhaustion comes quick. 00:04:01.180 --> 00:04:04.675 One thing I mentioned down here, it says, remembering that burnout 00:04:04.815 --> 00:04:06.100 is different than being stressed. 00:04:06.130 --> 00:04:09.940 'cause obviously we've all experienced stress in our lives. 00:04:10.240 --> 00:04:15.220 But when we're stressed, actually a small amount of stress can be a positive thing. 00:04:15.550 --> 00:04:19.900 It keeps us motivated, it helps us to get things done, and we still have that 00:04:19.900 --> 00:04:22.300 level of caring when we're stressed. 00:04:22.610 --> 00:04:28.965 The difference when we reach the level of being burnt out is us caring is just, it's 00:04:28.965 --> 00:04:31.535 no longer there, our motivation is gone. 00:04:31.785 --> 00:04:36.135 Like the definition says, we are just so physically, mentally exhausted at that 00:04:36.135 --> 00:04:38.265 point that just nothing really matters. 00:04:38.695 --> 00:04:41.965 Keep that in mind, the difference between being stressed and burnt out. 00:04:45.075 --> 00:04:47.285 Some possible symptoms of being burnt out. 00:04:47.415 --> 00:04:51.885 I feel like a lot of people as I go through these are gonna just 00:04:51.885 --> 00:04:57.760 be nodding along because 2020 has really collectively burnt us all out. 00:04:57.910 --> 00:05:00.670 Just understand that if you are feeling these symptoms, that we 00:05:00.670 --> 00:05:03.970 have some tips and tricks on the next couple slides to combat these. 00:05:04.370 --> 00:05:08.585 Hopefully it can get you the help that you need and to also recognize that you're 00:05:08.585 --> 00:05:10.445 not alone in how you're feeling either. 00:05:10.785 --> 00:05:13.945 I broke these up into three different sections. 00:05:13.945 --> 00:05:18.445 One being physical and emotional symptoms, then cynicism, detachment symptoms, 00:05:18.865 --> 00:05:23.095 and then finally, ineffectiveness slash lack of accomplishment symptoms. 00:05:23.465 --> 00:05:28.015 To preface these as well, most of these will start out as more mild 00:05:28.015 --> 00:05:30.295 symptoms that you might be feeling. 00:05:30.345 --> 00:05:32.715 Then they'll escalate into more severe symptoms. 00:05:33.015 --> 00:05:36.195 Being able to, and we'll talk about this later on in the presentation too, 00:05:36.195 --> 00:05:40.875 being able to do these self checks for yourself to understand okay, I'm 00:05:40.875 --> 00:05:44.385 starting to feel X, Y, and Z. Let's nip this in the bud before it does 00:05:44.385 --> 00:05:46.155 escalate into something more severe. 00:05:46.525 --> 00:05:51.695 The physical and emotional symptoms that you might be feeling with burnout, chronic 00:05:51.695 --> 00:05:57.515 fatigue, insomnia, which is frustrating because you're super tired, but then 00:05:57.515 --> 00:06:02.525 you're unable to sleep, so it's like a snowball effect, then it just escalates. 00:06:02.885 --> 00:06:07.145 Forgetfulness, lack of attention, along those lines with forgetfulness 00:06:07.145 --> 00:06:10.415 and lack of attention that can look like in a mild sense. 00:06:10.665 --> 00:06:13.265 Forgetting to write back somebody from an email that they sent. 00:06:13.515 --> 00:06:20.050 Then it can escalate into just forgetting to do a project completely, then 00:06:20.050 --> 00:06:23.560 you're scrambling to get it done and more work is piling onto your plate. 00:06:23.610 --> 00:06:26.775 Then of course, you just start to feel more and more burnt out and overwhelmed. 00:06:28.180 --> 00:06:31.570 Feelings of anxiety and depression, loss of appetite. 00:06:31.570 --> 00:06:34.840 A lot of people deal with the loss of appetite just 'cause of the stress. 00:06:35.180 --> 00:06:36.470 Then physical symptoms. 00:06:36.550 --> 00:06:42.180 In many of my presentations I talk about how when your mental health 00:06:42.180 --> 00:06:45.570 starts to suffer it can come out in a physical way, especially if you're not 00:06:45.570 --> 00:06:48.550 willing to get it out in a healthy way. 00:06:48.800 --> 00:06:51.530 You can push down emotions, you can stuff them down as much as 00:06:51.530 --> 00:06:54.920 you can, but eventually your body's gonna react to the stress. 00:06:55.260 --> 00:07:00.090 Some physical symptoms that you might encounter are GI issues, 00:07:00.700 --> 00:07:02.620 headaches, shortness of breath. 00:07:02.690 --> 00:07:06.110 You've heard of when people have anxiety attacks, they feel all those physical 00:07:06.110 --> 00:07:09.470 symptoms and they feel like they're having a heart attack, but in reality 00:07:09.470 --> 00:07:12.230 it's their anxiety rearing its head. 00:07:12.780 --> 00:07:17.985 Then cynicism, detachment, loss of enjoyment, pessimism. 00:07:18.085 --> 00:07:22.075 You could go from being a pretty optimistic person, the glass is half full 00:07:22.075 --> 00:07:27.565 type of person and then slowly start to find yourself being a lot more cynical 00:07:27.565 --> 00:07:29.875 and pessimistic and just negative. 00:07:30.385 --> 00:07:31.465 Isolation. 00:07:31.465 --> 00:07:37.085 An example of isolation and the mild sense is you can start to occasionally 00:07:37.085 --> 00:07:41.615 ignore phone calls from friends or shut your door if you're at your office 00:07:41.615 --> 00:07:43.945 to not engage with your colleagues. 00:07:44.405 --> 00:07:49.515 Then when it starts to increase in the severity you can actually find 00:07:49.515 --> 00:07:53.985 yourself getting very angry towards anyone who tries or attempts to have 00:07:53.985 --> 00:07:55.725 any type of interaction with you. 00:07:56.185 --> 00:08:01.285 You will go to far lengths to try and avoid any interactions. 00:08:01.335 --> 00:08:02.595 Keep an eye on that too. 00:08:02.965 --> 00:08:03.895 Then detachment. 00:08:03.895 --> 00:08:10.660 This could be just feeling that disconnect from friends and family and the community 00:08:10.660 --> 00:08:15.440 as a whole, losing your sense of purpose and just thinking like, what's the point. 00:08:15.490 --> 00:08:17.680 So detachment is a big one too. 00:08:18.410 --> 00:08:21.710 Then in the final category with the ineffectiveness and lack 00:08:21.710 --> 00:08:25.640 of accomplishment, feelings of apathy and hopelessness. 00:08:26.030 --> 00:08:30.250 Apathy is basically feeling what's the points, nothing relating to depression. 00:08:30.690 --> 00:08:35.880 Increase in your irritability, lack of productivity, and poor performance. 00:08:36.280 --> 00:08:39.820 Those are all different symptoms that you might be experiencing 00:08:39.820 --> 00:08:41.200 when you're feeling burnt out. 00:08:41.450 --> 00:08:45.830 Again, just understand that you're not alone in how you're feeling with 00:08:45.830 --> 00:08:51.350 these because it's a very common feeling, especially this year. 00:08:51.400 --> 00:08:54.080 So the next question is. 00:08:54.800 --> 00:08:55.340 Now what? 00:08:55.400 --> 00:08:56.360 Okay, I'm burnt out. 00:08:56.390 --> 00:08:57.890 What do I do to help myself? 00:08:58.280 --> 00:09:01.820 The first thing is identifying immediate changes that you can make. 00:09:01.920 --> 00:09:07.440 I would recommend it helps me at least, and it helps my clients to actually make 00:09:07.450 --> 00:09:11.890 a list of different responsibilities that you have both between your 00:09:11.890 --> 00:09:14.140 personal life and your work life. 00:09:14.450 --> 00:09:20.420 Really it helps to give that visual of what your responsibilities are and then 00:09:20.420 --> 00:09:24.410 being able to check off things that you can either reschedule for the time 00:09:24.410 --> 00:09:27.950 being, cancel, delegate to somebody else. 00:09:28.380 --> 00:09:32.360 A lot of times when you look at everything that you have going on, especially on 00:09:32.360 --> 00:09:35.900 a concrete piece of paper, you say, whoa, I've been dealing with a lot and 00:09:35.900 --> 00:09:37.550 I've been trying to juggle so much. 00:09:37.940 --> 00:09:41.930 One thing that goes along with that, 'cause I know that with burnout many times 00:09:41.930 --> 00:09:44.900 people focus on their professional life. 00:09:45.300 --> 00:09:48.060 Your personal life absolutely can make you burnout too. 00:09:48.400 --> 00:09:52.840 It's a fine balance between keeping those social connections because those 00:09:52.840 --> 00:09:56.430 are very important to maintain your sanity and to have those supports, 00:09:56.430 --> 00:10:02.340 but then also to recognize when you have overdone your social schedule 00:10:02.340 --> 00:10:06.000 and you can look at it and say, okay, I just need to cancel this event for 00:10:06.000 --> 00:10:13.090 now, or I just can't mentally take on doing a lunch next week with Susie. 00:10:13.340 --> 00:10:17.990 Really figuring out what you can change immediately and then 00:10:17.990 --> 00:10:19.400 talking to somebody you trust. 00:10:19.770 --> 00:10:21.740 There's two positive parts to this. 00:10:22.130 --> 00:10:25.760 One, being able to talk to somebody you trust is helping you to process 00:10:25.760 --> 00:10:29.360 all the stress that you've accumulated in your body between all your 00:10:29.360 --> 00:10:32.780 responsibilities and everything that you've been keeping up with. 00:10:33.090 --> 00:10:37.410 That's a great positive step in the right direction because you are allowing your 00:10:37.410 --> 00:10:41.860 body to help process all that stress rather than shoving it down and then of 00:10:41.860 --> 00:10:46.210 course, it coming out in those physical symptoms that we talked about before. 00:10:46.710 --> 00:10:50.520 Another positive is that if you're able to talk to somebody you trust and who 00:10:50.520 --> 00:10:54.930 has a general idea of your life and what you're going through, they can actually 00:10:54.930 --> 00:10:59.790 help you figure out a plan for those immediate changes that you need to make. 00:10:59.790 --> 00:11:03.570 Because sometimes when you're burnt out, it can be very overwhelming to 00:11:03.570 --> 00:11:06.900 look at your schedule and look at all your responsibilities and try and figure 00:11:06.900 --> 00:11:10.440 out what you can change and what you can get rid of for the time being. 00:11:10.840 --> 00:11:14.950 So having that secondary perspective can be incredibly helpful. 00:11:15.590 --> 00:11:21.495 Then asking for help, whether that's via your partner, your spouse, a 00:11:21.495 --> 00:11:23.835 friend, a family member, or a colleague. 00:11:24.155 --> 00:11:29.360 If you recognize there's certain things that you need help with then reaching 00:11:29.360 --> 00:11:32.930 out and asking, because more than likely they're gonna be willing to help 00:11:32.930 --> 00:11:36.530 you out because they care about you and they care about your wellbeing. 00:11:36.930 --> 00:11:41.640 Whether that's just saying, okay, I need you to make dinner tomorrow night, or 00:11:41.640 --> 00:11:46.330 start the laundry for me, or take on this work project or help me with it. 00:11:46.690 --> 00:11:49.180 Whatever that might look like and the help that you're needing. 00:11:50.585 --> 00:11:52.415 The next one, taking back control. 00:11:52.955 --> 00:11:55.355 That goes along with the immediate changes or looking at 00:11:55.355 --> 00:11:56.795 the changes that you can make. 00:11:56.895 --> 00:12:00.385 Looking at things and prioritizing what needs to be done, 00:12:00.715 --> 00:12:02.605 delegating tasks to others. 00:12:02.855 --> 00:12:08.315 Then focusing on, this is a big one, focusing on leaving work at work. 00:12:08.415 --> 00:12:14.085 This is more of like for the work burnout piece, but a lot of people actually have 00:12:14.085 --> 00:12:18.345 a ritual that they do to indicate to their brain like, okay, I'm leaving work. 00:12:18.885 --> 00:12:22.935 Everything that I've done for today and everything that needs to be done 00:12:22.935 --> 00:12:26.565 for tomorrow, I can't do anything about right now until tomorrow, so 00:12:26.565 --> 00:12:30.495 I'm gonna leave it here and then go home and just have that separation. 00:12:30.975 --> 00:12:34.875 Some people blare music on the way home to clear their mind. 00:12:34.875 --> 00:12:38.785 Some people actually change outfits to say, okay, I'm outta my work clothes. 00:12:38.785 --> 00:12:43.675 I'm in my comfy clothes, workout clothes, whatever that looks 00:12:43.675 --> 00:12:48.425 like, to indicate and trigger your brain to say, okay, no more work. 00:12:48.705 --> 00:12:51.765 That really helps to have that balance between your work 00:12:51.765 --> 00:12:53.025 and your personal life too. 00:12:54.340 --> 00:12:58.480 One last piece about taking back control is having really firm 00:12:58.480 --> 00:13:02.920 boundaries and understanding what your needs are and sticking with those. 00:13:02.920 --> 00:13:05.500 But we'll talk about that in a little bit some more. 00:13:05.956 --> 00:13:07.866 Self-compassion and self-care. 00:13:08.356 --> 00:13:13.976 I feel that we are a lot harder on ourselves than we ever would be to 00:13:13.976 --> 00:13:16.226 anyone else in our exact situation. 00:13:16.636 --> 00:13:20.746 So what I encourage people to do is talk to yourself the way 00:13:20.746 --> 00:13:22.246 that you would talk to a friend. 00:13:22.586 --> 00:13:27.476 If you had a friend come to you and they were telling you how burnt out 00:13:27.476 --> 00:13:32.471 they were, how just tired they were of work, online school, working from 00:13:32.471 --> 00:13:34.841 home, COVID and everything else. 00:13:35.231 --> 00:13:36.971 Think about how you would react to them. 00:13:37.001 --> 00:13:41.171 More than likely you would show them a lot of empathy, a lot of love and 00:13:41.171 --> 00:13:43.211 understanding and a lot of compassion. 00:13:43.541 --> 00:13:47.441 So I would encourage you to flip that around and give that to yourself too. 00:13:48.176 --> 00:13:53.946 Because we're human, and we can only take on so much responsibility 00:13:53.946 --> 00:13:57.661 and tasks before we break. 00:13:57.711 --> 00:13:59.571 That's where the burnout starts coming in. 00:13:59.571 --> 00:14:04.051 Just recognizing that you need to give yourself some grace and how much you can 00:14:04.051 --> 00:14:05.911 take on and what you might be feeling. 00:14:06.415 --> 00:14:11.505 Along with that self-care, I am a huge advocate for self-care. 00:14:11.505 --> 00:14:15.705 I'm all about the bubble baths, going to the gym and taking walks. 00:14:16.125 --> 00:14:20.260 Because I understand that it's not necessarily something I want it's 00:14:20.280 --> 00:14:24.440 something I absolutely need in my life, otherwise I will drown. 00:14:24.630 --> 00:14:27.390 That is relevant to everyone else too. 00:14:27.390 --> 00:14:34.090 So figure out things that you can do on a day-to-day basis that refill your cup 00:14:34.810 --> 00:14:37.830 . Self-care, part of it is physical activity. 00:14:37.830 --> 00:14:41.315 That's always a positive thing to do, and it doesn't have to 00:14:41.315 --> 00:14:45.405 be hours at the gym to get that self-care physical activity piece. 00:14:45.685 --> 00:14:48.685 It could be 10 minutes outside going to a walk through your 00:14:48.685 --> 00:14:52.765 neighborhood because you're getting the sunshine, the fresh air. 00:14:53.015 --> 00:14:58.275 10 to 20 minutes of physical activity has been shown to reap some really positive 00:14:58.785 --> 00:15:00.555 rewards for your body and your mind. 00:15:01.735 --> 00:15:02.875 Then gratitude. 00:15:03.225 --> 00:15:07.425 Starting your day thinking about a few things that you're grateful for. 00:15:07.425 --> 00:15:11.535 So whether you're brushing your teeth or putting your makeup on, thinking 00:15:11.535 --> 00:15:15.435 about certain things that you're grateful for can completely shift 00:15:15.435 --> 00:15:20.055 your perspective for the rest of the day and have your mindset be a lot 00:15:20.055 --> 00:15:21.825 more positive throughout the day too. 00:15:22.480 --> 00:15:26.140 Even if you don't wanna necessarily think about them, maybe write them down and 00:15:26.140 --> 00:15:31.030 have 'em on a post-it note on your mirror or put them on your radio in your car 00:15:31.030 --> 00:15:32.890 so you can see them when you're driving. 00:15:33.100 --> 00:15:36.470 Just for those reminders to understand that there are things 00:15:36.470 --> 00:15:41.240 to be grateful for in this life, as hard as it can be at times. 00:15:41.580 --> 00:15:44.760 The gratitude piece can absolutely help your shift in mindset. 00:15:45.310 --> 00:15:48.940 If you're really struggling especially if you're starting to feel that 00:15:48.940 --> 00:15:53.320 hopelessness, or even having thoughts about hurting yourself because of 00:15:53.320 --> 00:15:56.080 everything that you're going through and you're feeling so overwhelmed that you 00:15:56.080 --> 00:15:58.600 feel like there's really no other option. 00:15:58.600 --> 00:16:01.960 I would really encourage you to reach out for some professional help. 00:16:02.330 --> 00:16:07.190 Therapy can be so helpful and provide me with the tips and skills that you need to 00:16:07.190 --> 00:16:11.260 get through the harder times, and just to provide you with that secondary support. 00:16:11.815 --> 00:16:14.855 Along with your friends and your family, having that professional 00:16:14.855 --> 00:16:16.805 help can be beneficial. 00:16:16.855 --> 00:16:20.065 I have Colorado Crisis Services in here, I'll talk about those 00:16:20.345 --> 00:16:21.785 at the end of the presentation. 00:16:21.785 --> 00:16:23.915 Just know that's another resource for you too. 00:16:24.695 --> 00:16:29.635 Managing burnout most of the time we recognize we're in burnout when we're 00:16:29.635 --> 00:16:32.545 in the middle of it and you're like, oh, I'm having all these symptoms. 00:16:32.545 --> 00:16:35.475 So we're managing it, so how can we prevent it from 00:16:36.015 --> 00:16:37.718 getting to a level 10 crisis? 00:16:38.178 --> 00:16:42.198 Like I said before, setting boundaries is so important not only for 00:16:42.198 --> 00:16:46.638 preventing burnout, but just within any aspect or issue in your life. 00:16:47.028 --> 00:16:50.538 Having boundaries and recognizing what you're willing to do and what you're 00:16:50.538 --> 00:16:55.818 not willing to do and have those hard lines in the sand can really help you to 00:16:56.148 --> 00:16:58.248 maintain a good schedule for yourself. 00:16:58.328 --> 00:17:02.493 Understand when you're not willing to take on too much work projects, 00:17:02.493 --> 00:17:04.923 or personal life social events. 00:17:05.173 --> 00:17:07.423 Whatever that might look like for you for the boundaries. 00:17:07.423 --> 00:17:10.843 Really think about what you're willing to take on and what you're not. 00:17:11.153 --> 00:17:13.083 That can really help prevent the burnout. 00:17:13.513 --> 00:17:17.113 Self care, I'm always going to mention this several times 00:17:17.113 --> 00:17:18.553 in my presentation because. 00:17:19.388 --> 00:17:20.738 It's just so important. 00:17:21.168 --> 00:17:25.788 I really hope that you can look at what would be helpful for you. 00:17:26.028 --> 00:17:31.553 Just some more examples that people utilize for self-care would be like yoga 00:17:31.553 --> 00:17:37.143 and meditation, journaling, gardening, of course the physical exercise, 00:17:37.143 --> 00:17:39.093 spending time with friends and family. 00:17:39.093 --> 00:17:43.113 Then again, that balance of not overdoing it with the socialization 00:17:43.113 --> 00:17:44.223 if it's too much for you too. 00:17:45.188 --> 00:17:49.198 Mindfulness is so important that is such a powerful practice that you can 00:17:49.198 --> 00:17:52.078 implement to really combat burnout. 00:17:52.438 --> 00:17:54.808 I'm sure everyone knows what mindfulness is. 00:17:54.808 --> 00:18:01.648 It's been a buzz word for the last couple years, it's really taking your mind and 00:18:01.648 --> 00:18:06.813 really focusing on the present moment and not looking ahead to the future. 00:18:06.813 --> 00:18:10.473 Not thinking about the past because thinking about the past can cause 00:18:10.473 --> 00:18:13.803 some depression, but thinking about the future can cause anxiety. 00:18:14.013 --> 00:18:18.573 So mindfulness is really taking your mind and focusing on the present moment so 00:18:18.573 --> 00:18:20.613 you can see what's going on around you. 00:18:20.863 --> 00:18:25.003 Really not start to get overwhelmed with everything else that's to come. 00:18:26.108 --> 00:18:29.258 Then being aware of your burnout symptoms so you can intervene early. 00:18:29.258 --> 00:18:32.288 That's where it's so important to have those self check-ins every 00:18:32.288 --> 00:18:38.208 once in a while to say, Ooh, okay, I just ignored two phone calls from 00:18:38.238 --> 00:18:40.518 my mom, am I starting to isolate? 00:18:40.668 --> 00:18:43.008 Is that what's going on or is there another reason? 00:18:43.348 --> 00:18:47.218 Focus on what symptoms stood out to you the most of saying 00:18:47.218 --> 00:18:49.108 like, oh, okay, I feel that. 00:18:49.538 --> 00:18:53.168 Think about some of the more milder symptoms that could come along 00:18:53.168 --> 00:18:58.268 with that and be ready to intervene when you feel those mild symptoms 00:18:58.268 --> 00:18:59.708 so they don't become severe. 00:19:03.583 --> 00:19:08.263 Because burnout's kind of a heavy topic, and I'm sure a lot of us are feeling 00:19:08.263 --> 00:19:13.733 burnt out at this point in the year, I figured what's better than some cute baby 00:19:13.733 --> 00:19:18.853 animals to look at in the presentation because sometimes we just need to look at 00:19:18.853 --> 00:19:20.983 cute baby animals to smile a little bit. 00:19:21.503 --> 00:19:23.213 Hopefully that brought some joy. 00:19:24.473 --> 00:19:26.363 I don't know if there's any questions. 00:19:26.393 --> 00:19:29.643 What I can do really quick is talk about the crisis services that are 00:19:29.643 --> 00:19:32.703 available, and then we can talk about questions if there's any. 00:19:33.073 --> 00:19:37.243 Like I mentioned before, if you are struggling, seeking out professional 00:19:37.243 --> 00:19:41.918 help is such a great option in getting that professional assistance. 00:19:42.373 --> 00:19:45.373 The Colorado Crisis Services is an amazing resource. 00:19:46.018 --> 00:19:48.568 It's available to anyone in the state of Colorado. 00:19:48.868 --> 00:19:53.668 They're available 24 7 365, and it's a completely free resource. 00:19:53.978 --> 00:19:58.008 You can call in, you can chat online, and you can text. 00:19:58.258 --> 00:20:02.208 There's also various walk-in centers that you can go meet face-to-face 00:20:02.208 --> 00:20:07.148 with a clinician if you're just really needing that extra support. 00:20:07.418 --> 00:20:11.618 If you're just having a hard day and just need to talk to a clinician, they would 00:20:11.618 --> 00:20:14.138 be available to you anytime day or night. 00:20:14.628 --> 00:20:18.198 Just really quick about Jefferson Center Speakers Bureau, that's 00:20:18.198 --> 00:20:21.498 the group that I'm a part of that put puts on these presentations. 00:20:21.948 --> 00:20:25.758 Basically, we're offering these presentations free to the community 00:20:25.758 --> 00:20:29.028 just so we can be helpful in different mental health topics. 00:20:29.448 --> 00:20:31.458 They're provided by a licensed professional. 00:20:31.488 --> 00:20:35.758 I'm a licensed clinical social worker and all the presentations are on a variety 00:20:35.758 --> 00:20:39.938 of mental health topics and wellness topics, so hopefully they can provide 00:20:39.938 --> 00:20:42.998 some helpful tips and tricks for you guys. 00:20:43.398 --> 00:20:47.818 Then of course, all these options to get involved with Jefferson Center you can 00:20:47.818 --> 00:20:50.128 learn more about that at that website too. 00:20:53.388 --> 00:20:56.958 There's my contact information if you guys have any questions or you 00:20:56.958 --> 00:20:58.728 wanna follow up with anything too. 00:20:59.128 --> 00:21:01.048 We will see if there's any questions. 00:21:02.428 --> 00:21:03.338 Speaker: Great, thank you Meghan. 00:21:03.358 --> 00:21:05.428 We do have a couple of questions. 00:21:05.728 --> 00:21:09.608 The first one is from somebody who's asking, I am identifying with a lot 00:21:09.608 --> 00:21:13.998 of these signs of burnout and I know that there's things that I could be 00:21:13.998 --> 00:21:18.548 doing to feel better, but part of the problem is that i'm just so tired 00:21:18.548 --> 00:21:22.383 that I don't have the energy to do the things to make me feel better. 00:21:23.281 --> 00:21:26.636 Do you have any advice on how to break that cycle? 00:21:27.626 --> 00:21:29.516 Meghan Cito: Yeah, that's a great question, and a lot 00:21:29.516 --> 00:21:30.656 of people feel that way. 00:21:30.926 --> 00:21:37.136 They get into this cycle of, okay, I know I need help, but then I'm too tired to get 00:21:37.136 --> 00:21:39.296 the help and then I'm gonna feel worse. 00:21:39.546 --> 00:21:40.896 So it just goes on and on. 00:21:41.096 --> 00:21:44.914 One thing I would recommend is just trying to do one thing, 00:21:44.944 --> 00:21:47.104 just set your mind to one goal. 00:21:47.104 --> 00:21:48.444 It doesn't have to be a big goal. 00:21:48.444 --> 00:21:51.634 It could be something for five minutes, one minute. 00:21:51.844 --> 00:21:55.924 So even the gratitude piece, you don't have to do anything with that. 00:21:55.924 --> 00:21:59.374 You can just mentally think about things that you're grateful for, and 00:21:59.374 --> 00:22:03.894 then slowly you can start building up those goals each day, to increase 00:22:03.894 --> 00:22:05.694 the assistance that you need. 00:22:05.964 --> 00:22:09.914 One thing that I recommend to clients is scheduling things for themselves. 00:22:09.914 --> 00:22:14.444 It sounds silly, but scheduling a phone call with a friend, like, okay, two 00:22:14.444 --> 00:22:17.571 o'clock tomorrow, I'm gonna call Susie. 00:22:17.731 --> 00:22:20.821 Because with scheduling things, it almost holds you more accountable 00:22:20.821 --> 00:22:22.081 to follow through with them. 00:22:22.391 --> 00:22:24.541 It doesn't have to be an interaction with another person. 00:22:24.541 --> 00:22:27.961 It could be like, tomorrow at two o'clock I'm gonna go for a walk around the block 00:22:28.231 --> 00:22:33.511 with myself, or tomorrow at two, I'm going to write down three things I'm 00:22:33.511 --> 00:22:35.941 grateful for, rather than just think them. 00:22:36.191 --> 00:22:39.941 Just slowly increasing those goals and then writing them down, that 00:22:39.941 --> 00:22:43.271 really helps to stimulate that motivation that you're needing. 00:22:43.741 --> 00:22:47.091 If you find that it's not working, and if you find that you're like really 00:22:47.091 --> 00:22:51.671 struggling to find any type of motivation for anything that you might wanna check 00:22:51.671 --> 00:22:57.201 in and see some therapy options might be to get that additional support. 00:22:57.201 --> 00:23:00.591 You might be dealing with some extra depression on top of the burnout 00:23:00.891 --> 00:23:04.811 and that can really make things hard to get that initial motivation to 00:23:04.811 --> 00:23:06.131 get the help that you're needing. 00:23:06.902 --> 00:23:07.022 Speaker: Yeah. 00:23:07.097 --> 00:23:07.792 I think that's so great. 00:23:07.792 --> 00:23:11.092 Starting really small and then building on that sounds like it might make it a 00:23:11.092 --> 00:23:13.822 little bit more of a surmountable task. 00:23:14.182 --> 00:23:16.492 Our next question we got is. 00:23:16.712 --> 00:23:23.192 My wife is a nurse and she is working nonstop in a very stressful environment. 00:23:23.442 --> 00:23:24.912 I know that she's burnt out. 00:23:25.162 --> 00:23:27.892 Do you have any suggestions for how I could support her? 00:23:29.667 --> 00:23:33.357 Meghan Cito: Tell her thank you because I have nurses and first 00:23:33.357 --> 00:23:36.357 responders in my family, and I know how hard they're working. 00:23:36.357 --> 00:23:39.327 I completely understand the toll that I could be taking on her. 00:23:39.807 --> 00:23:42.327 I think it's really important to try and have a conversation with her if 00:23:42.327 --> 00:23:45.447 she's open to have that conversation because everyone's needs are so 00:23:45.447 --> 00:23:47.457 different and they're so individualized. 00:23:47.817 --> 00:23:52.212 Something that could help me could be not very helpful for her. 00:23:52.462 --> 00:23:56.542 First having that open communication to figure out what would be helpful for her. 00:23:56.592 --> 00:24:02.262 Just having that conversation to open that door up will be huge. 00:24:02.312 --> 00:24:05.012 Even if she's able to write some things down, okay, what 00:24:05.012 --> 00:24:06.092 can I take off your plate? 00:24:06.092 --> 00:24:10.137 And that might be something as simple as when the dishwasher is full, can 00:24:10.137 --> 00:24:13.317 you just empty it for me so I don't have to come home from my shift and see 00:24:13.317 --> 00:24:17.487 that I need to empty the dishwasher on top of everything else I did that day? 00:24:17.787 --> 00:24:25.417 Or it could be more of a physical act like, It'd be really amazing if you could 00:24:25.687 --> 00:24:30.067 make a hot bath for me and I could just get in it right at the end of the day. 00:24:30.117 --> 00:24:33.747 So everyone has those different needs and it depends on their love language too. 00:24:33.807 --> 00:24:37.207 I'm a big component of the love languages of how they accept 00:24:37.207 --> 00:24:38.737 love and how they give love. 00:24:39.017 --> 00:24:43.562 It depends on what she would find most helpful. 00:24:43.562 --> 00:24:47.802 So yes, having that conversation first to figure out what would be the most helpful. 00:24:48.132 --> 00:24:51.532 And hopefully she'll be open to it and recognize, oh, okay, 00:24:51.532 --> 00:24:53.052 maybe I do need some more help. 00:24:53.052 --> 00:24:56.802 Even maybe even showing her like some of the symptoms of burnout and say, 00:24:56.802 --> 00:24:58.482 hey are you feeling any of these? 00:24:58.482 --> 00:25:00.342 I'm just wanting to touch base with you. 00:25:00.922 --> 00:25:05.077 Sometimes people don't really recognize they're burnt out until somebody 00:25:05.077 --> 00:25:07.147 tells 'em that they are basically. 00:25:07.507 --> 00:25:09.277 Otherwise they'll just kind of power through. 00:25:10.007 --> 00:25:12.967 Speaker: That's a really great suggestion that it's different what people's 00:25:12.967 --> 00:25:14.257 needs are different for everybody. 00:25:14.257 --> 00:25:18.537 That's a great idea to talk with your loved one or whoever it is that you're 00:25:18.537 --> 00:25:22.017 concerned about, to talk to them and find out exactly what would be helpful 00:25:22.017 --> 00:25:23.937 for them instead of just guessing. 00:25:23.987 --> 00:25:25.187 That makes a lot of sense. 00:25:25.557 --> 00:25:28.977 You kind of answered this one a little bit, but I did wanna touch back to it. 00:25:28.977 --> 00:25:32.827 This person asked, I've been feeling burnt out pretty much for the 00:25:32.827 --> 00:25:37.027 past seven months, and I'm worried 'cause there's no end in sight. 00:25:37.027 --> 00:25:40.387 I try and do things and I get a little bit better for a while, but 00:25:40.387 --> 00:25:42.457 then I fall back into the cycle. 00:25:42.727 --> 00:25:46.477 How do I know when it's time to reach out to get some professional help? 00:25:48.777 --> 00:25:51.567 Meghan Cito: That's a great question and I'm glad to hear that you're 00:25:51.567 --> 00:25:53.877 considering getting professional help. 00:25:53.977 --> 00:25:59.317 I don't know your situation, it sounds like now might be a good time because like 00:25:59.317 --> 00:26:01.297 you said, there's really no end in sight. 00:26:01.967 --> 00:26:06.987 If you're continuing to experience falling into the same cycle over and over again. 00:26:08.082 --> 00:26:12.732 It might be beneficial to do something different, which would be getting some 00:26:12.732 --> 00:26:18.612 professional help to learn some additional tips and skills that you might not be 00:26:18.612 --> 00:26:24.282 utilizing right now to prevent you falling back into the same cycle because we're 00:26:24.282 --> 00:26:26.082 not sure when all this is gonna end. 00:26:26.162 --> 00:26:31.667 Being able to gain more skills and coping mechanisms that you 00:26:31.667 --> 00:26:35.667 can utilize until the end of this, that would be really important. 00:26:35.667 --> 00:26:40.147 Something to think about if you've continued to fall back into the same 00:26:40.447 --> 00:26:45.697 mindset, it might be worth looking into now and it won't hurt anything. 00:26:45.727 --> 00:26:46.297 That's for sure. 00:26:46.507 --> 00:26:47.557 I'm all about therapy. 00:26:48.397 --> 00:26:48.847 Speaker: Great. 00:26:48.877 --> 00:26:49.447 Thank you. 00:26:49.447 --> 00:26:51.427 I think that's all the questions that we have. 00:26:51.477 --> 00:26:55.317 Megan, again, thank you so much for all of this information. 00:26:55.317 --> 00:26:58.257 I know I found it valuable and I'm sure others did as well. 00:26:58.537 --> 00:27:01.717 Thank you again to everybody for attending our webinar today. 00:27:01.937 --> 00:27:04.607 I just wanted to remind you that no matter what you're facing in 00:27:04.607 --> 00:27:07.912 life, if you're feeling burnt out, overwhelmed, worried, or stressed. 00:27:08.627 --> 00:27:10.277 Jefferson Center is here for you. 00:27:10.527 --> 00:27:14.457 We are open, we're accepting new clients, and accessing care is easier 00:27:14.457 --> 00:27:16.107 than ever with virtual appointments. 00:27:16.107 --> 00:27:20.847 So you can visit our website at jcmh.org or follow us on Facebook 00:27:20.847 --> 00:27:22.587 for more resources and information. 00:27:22.587 --> 00:27:28.827 You can also reach us by calling (303) 425-0300 and thank you all 00:27:28.827 --> 00:27:29.942 so much and have a great day.