Burnout 101

Transcript

2. Burnout Prevention 101 Pavel Yukhnovich APRIL 20th, 2019
3. 3 • 7+ years of experience in Software Development • Almost 5 years in EPAM • I am interested in travelling, good food and interesting communities. PAV E L Y U K H N O V I C H
4. 4 Agenda YO U A N D YO U R J O B W H AT I S A B U R N O U T W H Y I T I S S O I M P O R TA N T H O W C A N YO U P R E V E N T A B U R N O U T
5. 5 Let’s talk about IT world W H E N P E O P L E TA L K A B O U T IT T H E Y U S UA L LY M E N T I O N • High salary • Interesting work • Career opportunities • High-end technologies • Nice and cozy office • Good colleagues • Ability to travel • Relocation
6. 6 Let’s talk about IT world • High salary • Interesting work • Career opportunities • High-end technologies • Nice and cozy office • Good colleagues • Ability to travel • Relocation W H E N P E O P L E TA L K A B O U T IT T H E Y U S UA L LY D O N O T M E N T I O N • Always learn to stay competitive • Often monotonous work • Learn more to stay competitive • Sometimes legacy code • It’s ok to work 24/7 • Sometimes toxic stuff • What if you don’t like travelling • New stress in new country =
7. 7 Workaholism? I JUST LOVE MY JOB!
8. 8 Engagement vs Workaholism • Compulsive inner drive • Not working is stressful • Job dissatisfaction • Poor social life • Poor health • No obsession with work • Work is fun • Autonomous regulation • Good social relations • Good health Engagement Workaholism
9. 9 You and your job WORKAHOLISM + STRESS FACTORS
10. 10 You and your job STRESS FACTORS
11. 11 You and your job STRESS FACTORS
12. 12 STRESS PERFOMANCE P E R F O R M A N C E S T R E S S LO W H I G H H I G H O K A L E R T E D O P T I M A L A N X I E T Y D I S O R G A N I Z AT I O N
13. 13 How to identify stress, depression and burnout • STRESS 1-2 DAYS STATE • DEPRESSION 2-14 DAYS STATE • BURNOUT 14+ DAYS STATE S T R E S S V S D E P R E S S I O N V S B U R N O U T
14. 14 Stress vs Burnout • Disengagement • Blunted emotions • Helplessness • Loss of hope/ideas • Main damage: emotional • Life makes no sense • Over-engagement • Over-reactive emotions • Hyperactivity • Loss of energy • Main damage: physical • Premature aging Stress Burnout
15. 15 How to identify burnout • Emotional Exhaustion • Depersonalization • Reduced Personal accomplishment
17. 17 12 STAGES OF BURNOUT • THE NEED TO PROVE YOURSELF • WORKING HARDER • NEGLECTING NEEDS • DISPLACEMENT OF CONFLICTS • REVISION OF VALUES • DENIAL OF EMERGING PROBLEMS • WITHDRAWAL • ODD BEHAVIOR • DEPERSONALIZATION • INNER EMPTINESS • DEPRESSION • BURNOUT
19. 19 USA/EUROPE E V E RY T E C H T H I R D E M P LOY E E E X P E R I E N C E S A B U R N O U T
20. 20 Post-Soviet Countries 5 0 % O F T E C H E M P LOY E E E X P E R I E N C E A B U R N O U T
21. 21 Post-Soviet Countries 7 5 % O F B U R N O U T T E C H E M P LOY E E S L E AV E T H E C O M PA N Y
22. 22 BURNOUT CAUSES WORK: • STRONG DEDICATION WITH WORK • LACK OF CONTROL • LACK OF RECOGNITION • UNCLARITY • MONOTONY • LACK OF CHALLENGE • BE EVERYTHING TO EVERYONE (YES PERSON) • CHAOS • HIGH-PRESSURE ENVIRONMENT • HIGH WORKLOAD
23. 23 BURNOUT CAUSES LIFESTYLE: • WORKING TOO MUCH • LACK OF SOCIALIZATION • LACK OF RELAXATION • LACK OF CLOSE RELATIONSHIPS • TOO MANY RESPONSIBILITIES • NO HELP FROM OTHERS • LACK OF SLEEP • LACK OF HOBBIES • BAD HABITS IN EATING • STAYING INDOORS OFTEN
24. 24 BURNOUT CAUSES PERSONALITY • PERFECTIONIST • NEED OF CONTROL • NO DELEGATION • HIGH-ACHIEVING
25. 25 Burnout Factors : Physical • Feeling tired ALWAYS • Getting sick a lot • Headaches and muscle pain • Change in appetite • Change in sleep habits
26. 26 Burnout Factors : Emotional • Sense of failure • Self-doubt • Helpless • Detachment • Loss of motivation • Cynism • Decreased satisfaction • Lost sense of compliteness
27. 27 Burnout Factors : Behavioral • Withdrawing from responsibilities • Isolation yourself • Procrastinating • Using food, drugs or alco to cope • Taking your frustration on others • Skipping work • Coming to work too early • Staying at work too late
28. 28 You and your job LIFE IS A MARATHON
29. 29 Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place.
30. 30 BURNOUT: HOW TO STOP RECOGNIZE REVERSE STRIKE BACK
31. 31 BURNOUT HOW TO STOP • EVALUATE YOUR OPTIONS • SEEK SUPPORT • TRY A RELAXING ACTIVITY • START SOME SPORT ACTIVITY • GET MORE SLEEP • MINDFULNESS • POSITIVE PSYCHOLOGY
32. 32 BURNOUT HOW TO PREVENT • USE POSITIVE PSYCHOLOGY • ACCEPT THINGS YOU CAN’T CONTROL • BE ASSERTIVE • LEARN HOW TO RELAX • EXERCISE REGULARLY • EAT HEALTHY • MANAGE YOUR TIME • HOBBIES • SLEEP MORE • SOCIAL SUPPORT • DON’T RELY ON ALCOHOL
33. 33 Burnout Stoppers – find your one
34. 34 WHAT WILL HAPPEN IF I DO X ? WHAT WILL NOT HAPPEN IF I DO X ? WHAT WILL HAPPEN IF I DO NOT X ? WHAT WILL NOT HAPPEN IF I DO NOT X ? 4 Cartesian questions I WA N T A N D I H AV E I WA N T B U T I D O N ’ T H AV E I D O N ’ T WA N T A N D I H AV E I D O N ’ T WA N T A N D I D O N ` T H AV E
35. 35 BURNOUT SUMMARY • BURNOUT IS A SERIOUS THING • BURNOUT IS A LONG PROCESS • BURNOUT IS A NORMAL REACTION • IT’S EASIER TO PREVENT, THAN TO STOP BURNOUT • IT’S YOUR DECISION HOW TO STOP IT
36. 36 QUESTIONS TIME