COMBAT ADVISOR BURNOUT USE BREATH, THOUGHTS, AND MOVEMENT TO

Presented by Rainie Ingram

ABOUT ME

Rainie Ingram, M.Ed.

Senior Academic Advisor

Weber State University

College of Engineering, Applied

Science, & Technology

Graduation Hooding Ceremony

December 16, 2015

Survivors at the Summit

July 30, 2016

Ringing the Bell!

September 29, 2016

Yoga Teacher - RYS 200

November 4, 2017

BURNOUT

Merriam-Webster defines burnout as exhaustion of physical or emotional strength or motivation usually as a result ofprolonged stress or frustration.

• Large advising loads

• High peak advising times

• Creating and updating resources (quick turnaround due to policy changes)

• Increase demand responding to email and voicemail

• Committees

• Additional duties

COULD YOU BE EXPERIENCING A MISMATCH?Maslach and Leiter (1997), described six areas in our work life that we can experience conflict or a "mismatch" with our personal goals, expectations, preferences, and work patterns.

Workload, Control, Reward, Community, Fairness, Values(too much, not enough, doesn't align)

• Listening

• Teaching

• Problem Solving

• Advocating

• Strategizing

• Caring

ADVISINGHelping Profession

ADVISING IS TEACHINGWhat is an essential quality that an advisor

needs to be an effective teacher?

Considering all of your years as

a student, choose a teacher you

liked the most and provide two

words to describe that teacher.

120 STUDENT TEACHERS

Provide two words that

describe the best teachers you

have had during all of your

years as a student

51 JUNIOR

COLLEGE STUDENTS

Most popular word was caring(Skovholt & D'Rozario, 2000)

Academic advisors may find themselves stressed out juggling their work responsibilities while balancing

other-care with self-care, which can lead to job burnout.

Negative Impacts of Burnout

Adverse Effects

Physical HealthPsychological Well Being Work Performance

WHAT ARE THE SIGNS?

• Overextended

• Ineffective

• Cynical

• Incompetent

• Lack of Achievement

• Less Productive

• Apathetic

PSYCHOLOGICAL WELL BEING

Feelings associated to burnout

(Trotter-Mathison, M., & Skovholt, T., 2014; Leiter, M. P., & Maslach, C., 2008)

• Job Dissatisfaction

• Low Organizational Commitment

• Absenteeism

• Impaired Job Performance

• Desire to Leave

WORK PERFORMANCE

Negative responses to the job associated to burnout

(Leiter, M. P., & Maslach, C., 2008)

• Headaches

• High Blood Pressure

• Gastrointestinal Issues

• Muscle Tension

• Sleep Disturbances

• Increased Susceptibility to colds and other illnesses

PHYSICAL HEALTH

Health problems associated to burnout and the stress response

(Leiter, M. P., & Maslach, C., 2008; Harvard Health Publishing, 2018)

SELF CARE STRATEGIES

• Diaphragmatic Breathing

• Meditation

• Movement

Last Year's Gross Sales

$250K

DIAPHRAGMATIC BREATHING

(Ma et al., 2017; Harvard Health Publishing, 2018)

• Slows Heartbeat

• Lowers or Stabilizes Blood Pressure

• Lowers Cortisol Levels

• Increases Attention Sustainability

• Improves Cognitive Function

MEDITATION

(https://www.irest.org/about-irest)

• Depression

• Anxiety

• Sleep Problems

• Post-traumatic stress disorder

Yoga Nidra program that was approved as a

Complementary and Alternative Medicine by

the Defense Centers of Excellence.

U.S. Army Surgeon General lists Yoga Nidra as

a Tier 1 approach for Pain Management.

• Physical activity can improve PTSD

and depressive symptoms

BENEFITS OF YOGA

Physical Activity - Breath Work - Meditation

(Rosenbaum et al., 2015; Jindani, F., Turner, N., & Khalsa, S. B. S., 2015; Katzman et al., 2012)

• Yoga participants showed

improvement with insomnia, mood,

perceived stress, and anxiety

YOGAA MOVING MEDIATION

About iRest. (n.d.) Retrieved from https://www.irest.org/about-irest

Jindani, F., Turner, N., & Khalsa, S. B. S. (2015). A yoga intervention for posttraumatic stress: A preliminary randomized co ntrol trial. Evidence-Based

Complementary and Alternative Medicine, 2015.

Katzman, M. A., Vermani, M., Gerbarg, P. L., Brown, R. P., Iorio, C., Davis, M., ... & Tsirgielis, D. (2012). A multicomponen t yoga-based, breath intervention

program as an adjunctive treatment in patients suffering from generalized anxiety disorder with or without comorbidities. International journal of

yoga, 5(1), 57.

Leiter, M. P., & Maslach, C. (2008). Early predictors of job burnout and engagement. Journal of applied psychology, 93(3), 498-512.

Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and

Stress in Healthy Adults. Frontiers in Psychology, 8, 874. http://doi.org/10.3389/fpsyg.2017.00874

Maslach, C., & Leiter, M. P. (1997). The truth about burnout: How organizations cause personal stress and what to do about it. San Francisco: Jossey-Bass.

Relaxation techniques: breath control helps quell errant stress response (2018). Harvard Health Publishing. Retrieved from

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Rosenbaum, S., Vancampfort, D., Steel, Z., Newby, J., Ward, P. B., & Stubbs, B. (2015). Physical activity in the treatment of post-traumatic stress disorder: a

systematic review and meta-analysis. Psychiatry research, 230(2), 130-136.

Skovholt, T. M., & D'Rozario, V. (2000). Portraits of outstanding and inadequate teachers in Singapore: the impact. Teaching and Learning, 21(1), 9-17.

Trotter-Mathison, M., & Skovholt, T. (2014). The resilient practitioner: Burnout prevention and self-care strategies for counselors, therapists, teachers, and

health professionals. Routledge.

References