Each month I present to the City of Cape Town offices. The topic is Stress & Burnout. Most of us struggle with this on some level during our lives and this presentation calls it for what it is, as well as giving ways to reduce the impact of stress. www.time2beme.co.za.

1. STRESS & BURNOUT
Emma Hamel

2. AGENDA
• Welcome & Introductions
• Are you Stressed or Burnt Out?
• What is the impact of stress in your life?
• What can you do about stress in your
life?
• Review, consolidation & feedback

3. 3

4. Check-In
• Introduce yourself to the person next to you
that you don’t know
– Tell them on a scale of 1 to 10 how stressed you
are
– Coping with stress 1, 2 or 3

5. Don’t Think of a
Pink Elephant
5

6. What is Stress?
• Physiological or Biological Stress is an organism's response to a
stressor such as an environmental condition or a stimulus.
• Stress is a body's method of reacting to a challenge.
• According to the stressful event, the body's way to respond to
stress is by sympathetic nervous system activation which
results in the fight-or-flight response.
• In humans, stress typically describes a negative condition or a
positive condition that can have an impact on a person's
mental and physical well-being.
• Wikipedia, 28 March 2014

7. What is Burnout?
• Burnout is a psychological term that refers to long-term
exhaustion and diminished interest in work.
• The Maslach Burnout Inventory uses a three-dimensional
description of exhaustion, cynicism, and inefficacy
(inefficiency & ineffective).
• The antithesis of burnout is engagement, which is
characterised by energy, involvement and efficacy, the
opposites of exhaustion, cynicism and inefficacy.
• Wikipedia, 28 March 2014
7

8. What is the Difference
Between Stress and Burnout?
8

9. What Triggers Stress
• How you view things
• Work / Family
• Unpredictable events
• Poor health habits
• Negative attitudes
• Unrealistic expectations
• Perfectionism

10. Response to Stress

11. Symptoms of Stress
• Physical Symptoms
– Sleeplessness
– Loss of appetite
– Headaches
– Blood pressure
– Fatigue/flu..
– Hair loss

12. Symptoms of Stress
• Emotional Symptoms
– Nervousness
– Anxiety
– Moodiness
– Irritability
– Memory problems
– Over reactions
– Out of control

13. Symptoms of Stress
• Relationship Symptoms
– Increased arguments
– Social isolation
– Conflicts with peers
– Road rage
– Violence

14. 14

15. Effects of Stress on the Body

16. Ten Signs and Symptoms of Burnout

17. Difficulty Sleeping

18. Feeling Like You’re at The End of Your Tether

19. Easily Distracted

20. Putting on a Brave Face

21. Feeling Snappy and Irritable

22. Trying to Avoid Situations
that Cause Distress

23. Never Taking a Break
From Your Desk

24. Feeling Out of Control

25. Feeling Like You’re Not Really
Getting Anywhere

26. Feeling Trapped

27. Burnout Phases
("Burned Out", Scientific American Mind, June/July 2006)
• The Compulsion to Prove Oneself
• Working Harder
• Neglecting Their Needs
• Displacement of Conflicts
• Revision of Values
• Denial of Emerging Problems
• Withdrawal
• Obvious Behavioural Changes
• Depersonalisation
• Inner Emptiness
• Depression
• Burnout Syndrome
27

28. Burnout/Adrenal Burnout
• Adrenal glands secrete stress hormones
(eg. adrenaline) to prepare body for acute emotional
& physical stress
• When you keep pushing yourself, adrenal glands
will fatigue & won’t be able to produce enough
adrenaline
• Adrenal fatigue causes fatigue, cravings, weight gain,
mood swings & other health problems

29. Different Ways to
Deal With Stress
• Let’s take a look at some ways to reduce your
stress levels in your life.

30. Lifestyle Changes
1. Drink more water – rejuvenate your cells,
dehydration causes cortisol to be released
2. Exercise – release the happy hormones
3. Look up! – you can’t feel down!
4. Take time out – move away for 10 minutes
5. Relaxation exercises – clear your mind
6. Eat healthier – sugars & processed food
7. Get more sleep – women 8 hours, men 6 hours
8. Keep a journal – getting out of your head

31. Mental Changes
1. Reframe – turn the negative thinking into a positive
2. Take control – Cause or Effect?
3. Don’t worry about things that can’t be changed –
True, not true or don’t know
4. Seek out support – work, friends & family
5. Put manageable structure into your life
6. Identify what causes you stress & do something about
it. – Knowledge!
7. Learn to say ‘No’ – feel in control & empowered
8. Take a risk - Challenge those that stress you.

32. Exercise
• Write down 5 positive things you can
implement immediately to reduce your stress.
• How do you feel?

33. Communication
• Rapport
• The meaning of your communication is the
response that you get
• Fake it till you make it!

34. What is Rapport?
• Rapport is about connection or relationship
• French, from rapporter to bring back
relation; especially : relation marked by harmony,
conformity, accord, or affinity - Merriam-Webster
Online Dictionary.
• Rapport is that feeling of being comfortable with
someone and trusting them.
• Often rapport is defined as a dance

35. Rapport – The Basics
• People do business with people that they know, like and
trust.
• If you could build stronger relationships with your work
colleagues and others that you interact with on a day to day
basis – would that be of value to you and to your business?
• Mind – conscious & unconscious
• Rapport happens on the unconscious level
• It works best when feelings are authentic – that is you
genuinely care about other people and have their interests at
heart

37. Indicators of Rapport

38. Overview of Rapport
• Breathing – Rising & dropping of shoulders
• Body Posture, Facial Expressions, Gestures
• Eye Connection & Blink Rate
• Tone, chunk & speech pace, pitch & tempo
• Words:
– Visual - “I see what you mean”
– Auditory - “I hear what you’re saying”
– Kinaesthetic - “I get the feeling that…”
• SOLAR – Sit, Open, Lean, Attentive, Relaxed
• Think . . . MATCH – PACE – LEAD it can work at every level
– Mirroring & Matching
– Pacing & Leading

39. • Mismatch
– IT Manager
– Grant and Lente
– Group of engineers
Mismatch of
Communication Style

40. Exercise
• Exercise: In pairs
Person A is to share a positive emotional story and
person B is to listen intently matching body posture
and gestures.
• Person A is to share the same story and Person B
must break rapport by turning around or deliberately
breaking rapport
• Change over
• How did it feel?

41. • Consciously use when wanting a specific result
• When would it be necessary to break rapport?
Consciously Using/
Breaking Rapport

43. Communication
• Rapport
• The meaning of your communication is the
response that you get
• Clearing

44. Clearing Process
The Questions
1. What is working?
2. What is not working?
3. What are you carrying?
The Rules
1. Elect a chairman
2. All sit in a circle
3. Rotate the questions to each person
4. When person has finished they say clear
5. Frequency
6. When
7. Compulsory
8. Different levels for the audience – family is different to partners
9. Max 20 people
10. No minutes taken – can only say thank you – not a problem solving exercise

45. Emma Hamel
c: 072 396 0869
e: emma@time2beme.co.za
www.time2beme.co.za