Practical Tools for Burnout
The Transactional Model of Stress and Coping by Lazarus and Folkman defines stress as the body’s response to external threats. The level of stress is directly connected to the person’s confidence in their own ability to cope with or meet the demands of their situation. Therefore, if a person feels fairly confident that they can overcome the challenge, there is a lower degree of stress. On the other hand, if the person feels ill-equipped for the task, there is a higher degree of stress.
In cases of acute stress, or stress that is triggered by a specific event or situation, our body engages in a “fight or flight” response, which has evolutionarily been wired into our bodies to keep us safe from predators. Our nervous system releases adrenaline and cortisol, which can help us stay more focused, alert, and energized. When this happens in the right situations, it works to our advantage. But most of us know what happens when the stress becomes chronic – it takes a toll on our health.
This is what we call burnout.
“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.” (World Health Organization, International Classification of Diseases)
Below are various tools that can be used for identifying, mitigating, preventing, and alleviating symptoms of chronic stress and burnout.
Creating Space
Mindful Hydration Exercise (Dr. Bill Howatt, Workplace Mental Health Expert)
A quick mindfulness practice that can be done in 90 seconds while drinking water. Perfect for voice teachers who need to practice mindfulness AND maintain systemic hydration!
Other helpful tools:
Mindfulness Based Stress-Reduction (MBSR)
For those who are interested in more in-depth training on Mindfulness Based Stress-Reduction, as it was originally designed by MBSR pioneer, Jon Kabat-Zinn.
10% Happier
A meditation app that is ideal for users with varying levels of experience with meditation. Created by Dan Harris, with content from renowned teachers such as Joseph Goldstein, Sharon Salzberg, event the Dalai Lama. Renee’s personal favorite. (Some explicit language – user discretion advised.)
Know Yourself
Burnout Self-Assessment Tool
A simple self-assessment tool for evaluating signs and symptoms of chronic stress and burnout.
Other self-assessments:
Charles Figley Compassion Fatigue Self-Test
A self-assessment test originally designed for medical practitioners and healthcare providers, but can also be useful for individuals in professions such as coaches and educators.
Maslach Burnout Inventory (MBI)
An extensive and in-depth burnout self-assessment created by Christina Maslach, Susan E. Jackson, Michael P. Leiter, Wilmar B. Schaufeli, and Richard L. Schwab. Christina Maslach is a social psychologist who specializes in occupational burnout.
Identifying Filters
Awareness into Action Worksheet (PDF download)
This worksheet can be used as a guide for reflection, which can be helpful for identifying patterns in our thoughts, emotions/beliefs, and actions.
Other resources:
Unpacking the 7 Levels of Energy: A Path to Deeper Self-Awareness
This blog post provides a concise outline of the seven levels of energy, as well as how to apply this framework to one’s day-to-day life.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a therapeutic modality that seeks to identify and address unhelpful ways of thinking and patterns of behavior, and then learning improved coping mechanisms that alleviate symptoms and improve quality of life.
Process Through Play
Creative arts therapy can be an extremely helpful tool for re-establishing a connection between mind and body. It can also be helpful for encouraging a sense of expression that may have become suppressed as individuals become more focused on accomplishment and productivity. Lastly, creative arts exercises can help reconnect voice teachers with a sense of freedom to focus on their own experience and expression, which is especially helpful for teachers who spend the majority of their time helping students with their own creative work and less on their own.
Physical Theatre: 50 Critical Exercises for the Drama Classroom
17+ Best Drama Therapy Techniques, Activities, & Exercises
Intentional Choice
Social workers have a duty to take the necessary steps to care for themselves professionally and personally in the workplace, in their private lives and in society.
Vocal instructors have a different scope of practice than social workers, but we also work with individuals who are vulnerable in different ways. As educators, we directly influence those we teach, and we have a responsibility to ensure that we have the capacity to conduct our work in a manner that is conducive to learning and that does no harm to our students. This is why we need to think of self-care as a critical component of our professional practice.
Seven Dimensions of Wellness
Outlines the seven domains that make up a holistic system of self-care.
Self-Care with Intention Worksheet (PDF download)
I hope you found these resources helpful! If you attended the Practical Tools for Burnout class at IVACON 2024, or if you watched the replay through the IVA dashboard, please take a moment to complete the Event Feedback Form and let me know what you thought of the class. Your feedback is very helpful for planning content for future events.
Thanks in advance for your time!