Stress
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Global Community Work Family Bills Personal Unrealexpectations
Not in control Medical
Stressors
Put a check by the things you can and cannot control
Can control
• Bills?
• Medical?
• Personal (feelings)?
• Family?
• Work?
• Community?
• Global?
• Unreal expectations?
• Being in control?
Can’t control
• Bills?
• Medical?
• Personal (feelings)?
• Family?
• Work?
• Community?
• Global?
• Unreal expectations?
• Being in control?
5 10/3/2019 Just Breathe: Avoiding Teacher and Parent Burnout
When you try to control things you can’t control, you create stress
Figure out what you can control and find ways to fix it
Figure out things you can’t control and find ways to let it go
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Ways to let things go
Resolve, admit, talk, apologize, compromise
Understand, grieve, reframe, do something positive
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Buttons
Need to Control
Need to please
Old negative
tapes
Unresolved anger
Insecurity
Need to be appreciated
Need to belong
Need to be heard/seen
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ABANDONED BULLIED ISOLATED MOVED DEATH IN FAMILY
years• How old were you when you got stuck?
Timeline of Button Creations
Be kind to yourself
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Talk to yourself as you would a child
Do something you love
Listen to yourselfand the need
Reframe the trigger as a signal that your inner child was hurt and needs you to take care of him or her
Find healthy, positive ways to fulfill that need that was stunted
Extrovert Introvert• outspoken • enjoys being around
people• recharges with social
interaction • spends more time
with family and friends
• openly communicates about themselves with anyone
• gets distracted easily • reason things out by
speaking them
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• enjoys the company of a few close trusted friends or in just being alone
• thinks before speaking
• recharges with solitude
• concentrates for a long time
• communicates about themselves with a few close friends
Ambivert
If you find yourself...
• Whining / complaining
• Ruminating/rerunning tapes
• Angry at your job or at home
• Not caring about your job
• Wishing you had a different job
• Wanting to run away
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Complaining/
Whining
Ruminating
AngryDon’t care
Fantasizing about
running away
... then you are burning out
Burnout
Things you can do to alleviate stress
• Breathe
• Exercise, take a walk
• Eat right
• Do something you love
• Call a friend (or family member if you like them)
• Pet an animal
• Yes, if stress is severe, talk to your doctor about ways to take the edge off of your stress, especially if depression or anxiety is biological
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• Stay out of gossip and drama
• Listen to music
• Distract (TV, video games, cook, read, garden, clean, social media, etc)
• Talk to a child
• Watch birds, squirrels, ducks, people
• Take a vacation
• Meditate (sit and think) but don’t ruminate
• Play
• What are some other ways?
You have the power to
Take care of your needs
• If you make excuses ask yourself why
•Look at co-dependence
•Old tapes that say you must be perfect or be punished
•Your financial or family situation and be realistic, i.e. this won’t change so how can I meet my needs in these boundaries?
Make your future
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