Burnout prevention training notes

burnout_prevention.md

Burnout prevention

• burnout vs flow
• prevention : not get unhappier

Greeting task of each other, your company

The background info is very important

How does your Monday start?

• Think positive

Positive spiral. Brain is like a computer filter. When it is told to some negative things, will look for a match.

• The truth

On Monday, 10% more heart attacks

Happyness at work is very important

You spend 30-40% of time at work

Smiling excersise

A - B : A smiles, B not. It is very hard to resist not to smile

What does yout job mean to you?

Vocation, a hobby, Simply work, Financial source, A place where I can escape

Try to find the meaning

What is burnout?

Relationship with your job Affects almost any kind of professions. Except : ~ self employed repairman kind

state of physical emotional and mental exhaustion caused by long-term involvement in situations that are emotionally demanding; It's like depression, but here the cause is not internal

3 dimensions

• emotional exhaustion
• depersonalization
  • "You start to build a wall between you and your work"
  • haters
• reduced personal accomplishment
  • When you enter "worn out state", you should ask for help

5 thinks

burnout ...

1. ... is a serious thing
2. ... is a process
3. ... is a normal reaction
4. ... is easier to prevent
5. ... your decisions

Reasons

• managers (and the company)
• micro management
• customers or clients
• repetative tasks
• unreasable expectation
• not appreachiated enough
• not challenging

• very short deadlines ( side effects of SCRUM )

Examples

• Youtube the 7 red lines video

Outcome

can cause disorders, mental illness, depression there is a connection.

• Depression

  • 53% had burnout -> depression

• Anxiety disorder

  • 21% had burnout
  • 8%
  • 2% had no burnout

• Alcoholic

• Musculoskeletal 47%,36%,28%

• Cardiovascular

important

private life burnout can cause to loose your social network

The process of burnout has 12 phases

1. The compulsion to prove oneself

• will indicate that you are alone

2. working harder
3. neglecting your needs

• spending time off

4. displacement of conflict

• trying to get vitamins, sport to be healthier

5. revision of values

• no more hobbies

6. denial of emerging problems

• you do not listen to people who want to help you

7. withdrawal
8. obvious behavioral changes

• temper change : kind person with sense of humor get an angry people

9. depersonalization

• living life as a dream or nightmare

10. inner emptiness
11. depression

• from step 9 you should ask for help

12. the burnout syndrome

what can show me .. (Q/A)

• we forget about.. family, not beeing alone, needs
• lets slow down

plan the resources

In Scrum : s.master can

• push back a task in the middle of the sprint
• feedback on retrospective

Brent : Management and Leadership is different

• leadership training

Other

• Multitask is minus10 iq
• no ballance can be harmfull
• it's something like charging our phone
• support from leaders

Preventing burnout

• Should aware of the key of our own happiness and current state.
• be aware about your goals
• spend more time with your loved ones The ultimate carieer is the home-made one. All the others are just for supporting your main goals.
• more time with friends
• leave time for yourself, slow down, have your time.

Signs are first loosing hobbies, friends, family.

• Learn to say NO!

Saying no in scrum

New task in the middle of the sprint can be introduced, only when the whole sprint content is dropped.

• change the environment
• be a team player, work in a team, do not work alone
• try to find the challenges - make trainings
• make fun, find the things what makes you happy
• remember why you choosed this
• find your strengths and use them in your daily work
• take a break and relax

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