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WELLBEING, PRODUCTIVITY AND PREVENTING BURNOUTDR CAROLYN EE
GP AND SENIOR RESEARCH FELLOW
NICM HEALTH RESEARCH INSTITUTE
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THE ADDITIONAL STRESSES OF THE PANDEMIC
• Uncertainty• Social isolation• Financial stress• Fear of getting sick• “Home schooling… “• Loss of routine• Etc…
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TAKE CARE OF YOUR IMMEDIATE NEEDS FIRST
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CHRONIC DISEASE CARE AND PREVENTION IS JUST AS IMPORTANT NOW AS EVER
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TELEHEALTH IS AVAILABLE… USE IT !
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HAVE YOU HAD YOURS YET?
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MENTAL HEALTH CHECK-IN
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MENTAL HEALTH CHECK-IN
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E-MENTAL HEALTH
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E-MENTAL HEALTH RESOURCES
• https://headtohealth.gov.au• https://coronavirus.beyondblue.org.au• WSU Employee Assistance Program and WSU WHS and Wellbeing• https://nswmentalhealthcommission.com.au/mental-health-and-the-coronavirus• https://www.blackdoginstitute.org.au/resources-support/coronavirus-resources-
for-anxiety-stress/• Lifeline• eCouch – self help, interactive program for anxiety, depression, loss and grief,
relationships• ReachOut Breathe app• ReachOut Worry Time app• Thrive Inside with Smiling Mind• Your GP – and referral to a psychologist
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WORKING FROM HOME
• Create a relaxing space to work in –separate to where you sleep/relax, and preferably with natural light
• Get outdoors – morning, lunchtime, afternoon/evening (Great time to walk around the block)
• Create a routine that works for you –consider the needs of others in the house
• Have a set time for the start and end of the day – avoid blurring of work and off-time
• Keep in touch with co-workers and colleagues – including a social catchup
• Be kind to yourself!
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WHAT IS BURNOUT?
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Burnout is an occupational hazard
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WHAT IS BURNOUT?
“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.
Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.” – WHO ICR-11 definition
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Burnout is an occupational hazard
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WHAT DOES BURNOUT LOOK LIKE?
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WHAT DOES BURNOUT LOOK LIKE?
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Emotional exhaustion
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WHAT DOES BURNOUT LOOK LIKE?
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“Nothing left to give””I’m so tired” “I feel so drained” Emotional
exhaustion
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WHAT DOES BURNOUT LOOK LIKE?
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“Nothing left to give””I’m so tired” “I feel so drained” Emotional
exhaustionCynicism,
depersonalisation
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WHAT DOES BURNOUT LOOK LIKE?
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“Nothing left to give””I’m so tired” “I feel so drained” Emotional
exhaustionCynicism,
depersonalisation
“What’s the point”“The system is broken”“I don’t care any more”
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WHAT DOES BURNOUT LOOK LIKE?
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“Nothing left to give””I’m so tired” “I feel so drained” Emotional
exhaustionCynicism,
depersonalisation
“What’s the point”“The system is broken”“I don’t care any more”
↓ professionalself efficacy
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WHAT DOES BURNOUT LOOK LIKE?
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“Nothing left to give””I’m so tired” “I feel so drained” Emotional
exhaustionCynicism,
depersonalisation
“What’s the point”“The system is broken”“I don’t care any more”
↓ professionalself efficacy
Mistakes at workPerformance concerns
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PREVENTING BURNOUT
• Systemic/organizational strategies• Individual strategies– Maximising productivity– Wellness strategies and self care
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PREVENTING BURNOUT
• Systemic/organizational strategies• Individual strategies– Maximising productivity– Wellness strategies and self care
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DO YOU MULTITASK?
There is no such thing as multitasking
Multitasking is actually “frequent task
switching”
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WHAT MULTITASKING DOES TO YOUR BRAIN
• Lower grey matter in the anterior cingulate cortex• Makes you 40% less productive• Drops your IQ by 10 points
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TIMING IS EVERYTHING
• Before noon: Deep work
• Lunch: Get away from your desk! Go for a
walk. Admin tasks (reply emails).
• Afternoon: big picture/creative work
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MANAGING WORK AND HOMESCHOOLING
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• Your wellbeing and productivity are the top priority
• If you are feeling stressed… try lowering your expectations for school work
• Early mornings may work for getting large chunks of work done before the school “day”
• Try short routines… set timer for quiet work together and then a break to chat and troubleshoot
• Getting outdoors for exercise is always a good idea for everyone!
• Accept discomfort… and breathe through it !
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GET MORE DONE BY DOING NOTHING
• Downtime leads to improved creativity
• Rest is critical for creative thinking
• Breaks save lives – taking regular “vigilance
breaks” in theater reduced mortality by 18
%!• When school children take a short break to
“eat, play and chat” before a test, their test
scores increased to the same level as having
a parent with a higher income
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DETACHING FROM WORK
“People who do not know how to detach
from work during their off time experience
increased exhaustion over the course of one
year, and are less resilient in the face of
stressful work conditions”
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HOW TO TAKE A GOOD BREAK
• Moving beats stationary; social beats solo; outside beats inside; fully detached from
work beats semi detached.
• Napping improves reaction time by 34% and alertness by 100%; boosts short term memory
and ability to solve a complex problem; reduces mortality and strengthens the immune
system?!
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WHEN TO TAKE A BREAK
• Every hour (52/8 is a good ratio)
• Every lunchtime (no more sad desk
lunch…!)
• Every evening (cook, garden, watch
Netflix, read, do Zumba, ANYTHING
but work)
• Every weekend (time to get a life)
• Every year…
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WHEN TO TAKE A BREAK
• Every hour (52/8 is a good ratio)
• Every lunchtime (no more sad desk
lunch…!)
• Every evening (cook, garden, watch
Netflix, read, do Zumba, ANYTHING
but work)
• Every weekend (time to get a life)
• Every year…
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LONG HOURS ARE A HEALTH HAZARD
• Observational studies suggest that working >55 hrs a week
(compared to 35-40) is associated with a hazard ratio of 1.12
for heart attacks, and 1.21 for stroke.
• Limitations: no randomised controlled trials, ?confounding
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267375/pdf/11886_2018_Article_1049.pdf
This Photo by Unknown Author is licensed under CC BY-NC
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POSSIBLE MECHANISMS
• Poor lifestyle (including
increased sedentary behavior)
• Stress (insulin resistance,
hypercoaguability, arrhythmias,
ischemia)
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HOW TO DO MEETINGS… BETTER1. Reconsider the recurring meeting
2. Make all meetings 30 minutes by default
3. Strict time allocations keep people on track
4. Count the cost of your meetings… and set a cost timer!
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WELLNESS STRATEGIES
• “Forest bathing”
• Laughter is the best medicine
• Joy – schedule pleasurable activities
• But not too much alcohol
Yu 2017
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WELLNESS STRATEGIES
• Gratitude
• Compassion
• Self Compassion
Emmons McCollough 2003Smeets 2014
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GRATITUDE CAN MAKE YOU HAPPIER
• Practising gratitude (e.g. writing aletter of gratitude) can significantlyimprove mental health compared tocontrol, in as little as 4 weeks
Wong 2016
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HOW DO I PRACTISE GRATITUDE?
• Gratitude journal (TIP! Does not need to be daily!)
• You can even do this online!
• Gratitude letter
• Savour (be mindfully engaged and aware of your feelings during positive events) – this
increases happiness in the short and long term!
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SELF-CARE
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SELF-CARE
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SELF-CARE
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ARE YOU GETTING ENOUGH EXERCISE????
150 mins a week of aerobic exercise per
week
Can you have walking meetings?
"Reduce chronic disease"Increase creativity on the job"Boost mood, enhance focus, and improve memory
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YOGA
• Yoga may help reduce anxiety and depression
symptoms
• If you are well with no health concerns try a
prerecorded video such as the popular Yoga
with Adriene
• If you have existing health concerns look for a
credentialled yoga therapist Fun Fact: You do
not have to be “flexible” to enjoy the benefits of
yoga!
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Mediterranean diet recommended for heart and mental health" Mostly plant based" Vegetables, legumes, fruit" Fish" Some dairy and grains" Limited red meat" Olive oil, nuts" Small amounts alcohol" Low in refined sugar
DIET
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ARE YOU GETTING ENOUGH SLEEP?
• Diabetes
• Hypertension
• Obesity
• Heart disease
• Immune function
• Mood disorders
• MORTALITY – 15% increased risk
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SUPPORT YOUR WSU DRY JULY TEAM!
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TAKE CARE OF YOURSELF!
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