THRIVE THROUGH UNCERTAINTY: Navigate Burnout, Depression & Anxiety, and Build Better Mental Health

© COPYRIGHT 2020 - DR. SUSAN BIALI HAAS, M.D.

IMPORTANT DISCLAIMER

The content of this presentation is provided for informational purposes only. It is not intended as a substitute for the advice from your physician or other healthcare professional. Information provided in this presentation does not create a doctor-patient relationship or any other type of therapeutic relationship between you and Dr. Biali Haas.

Do not use this information for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Speak with your physician or other healthcare professional first, before initiating any treatment for a health problem. If you have or suspect that you have a medical problem, please contact your health care provider immediately. Do not disregard professional medical advice or delay in seeking professional advice because of something you have heard or read in this presentation.

We’ve all been through a lot.

◦ Managing uncertainty◦ Loneliness◦ Juggling work & homeschooling◦ Loss of milestones, celebrations,

opportunities, things to look forward to◦ Financial worries◦ Health fears / Losing loved ones◦ Worries about the “new normal”

My home has been crazy. I’m an extrovert but I’m all peopled

out!

I’ll have to cancel or delay my wedding

The unknown feels so scary. Will I get sick?

What will happen next?

I miss my old life. I miss

going out with friends, going

to church.

Kaiser Family Foundation poll(March 25-30, 2020)

45% of adults say the pandemic has affected their mental health

COVID & Mental Health in America

Let’s take care of your mental health.What we’ll cover today:

• My mental health journey

• Burnout: what it is & how to protect yourself

• Depression: what it looks like & what helps• Anxiety: types of anxiety & what can reduce it

• Simple things you can do to boost & protect your mental health• Q & A at the end

** not medical advice/diagnosis: doesn’t replace the care of your doctor**

A Resource Page for you!

SusanBiali.com/athena

My new story: Passion for mental health education/prevention + life!

Burnout: What is it?3 Components:

1) Emotional Exhaustion(depression overlap)2) Cynicism/Depersonalization3) Reduced Efficacy or

Accomplishment

It’s not just too much work...

6 key causes:

(“Areas of Worklife” Leiter & Maslach 1999)

◦ Work overload

◦ Lack of control over work

◦ Insufficient rewards

◦ Workplace community problems (incivility, lack of support)

◦ Unfair or inequality pay/promotion/workload

◦ Conflict personal values/job requirements (“moral distress”)

Is your Personality putting you at risk for burnout?

◦ Introvert ◦Agreeableness (Yes-Man/Yes-Woman)◦Conscientiousness

How can I protect myself from burning out?

◦ Exercise!!◦ Clear boundaries between work time

and personal time◦ Get 7-8 h sleep/night◦ Do the hardest thing first◦ Take frequent short breaks (or a nap!)◦ Use your vacation time◦ Practice relaxation exercises

How can I protect myself from burning out?

◦ Exercise!!◦ Clear boundaries between work time

and personal time◦ Get 7-8 h sleep/night◦ Do the hardest thing first◦ Take frequent short breaks (or a nap!)◦ Use your vacation time◦ Practice relaxation exercises

Which one of these is the most

important for you to work on?

Diagnosing DepressionDepressed Mood (daily or almost daily

for >2/52) plus 4 or more:

S Sleep

I Interest

G Guilt/worthlessness

E Energy

C Concentration

A Appetite

P Psychomotor

S Suicidal thoughts

What Causes Depression?(from An#depressant Skills @ Work)

Situa&on(loss, stress)

Thoughts(nega&ve , self-cri&c)

Emotions (discouraged,

sad)

Physical State(sleep, brain)

Actions (withdraw, self-care)

Healing Depression

Situation(make

changes, grief support)

Thoughts(CBT)

Emo:ons (journal,

gra:tude)

Physical State

(sleep, Rx, exercise)

Actions (shower, socialize)

Anxiety: Should I be worried about mine?

A mental health issue if: - Affects work or study- Affects social life- Severe cognitive or physical

symptoms or behavior change

Different types: generalized anxiety, phobias, panic, OCD, PTSD etc.

SymptomsPsychological◦ Constant worrying◦ Problems paying attention or

concentrating◦ Derealization of

environment/feeling detached◦ Insomnia◦ Persistent checking◦ Hypochondria◦ Re-experiencing/Nightmares

Symptoms

Physical (see a doctor)◦ Racing heart, chest

pressure◦ Difficulty breathing◦ Upset stomach◦ Dizziness◦ Muscle tension

What can I do if I’m really anxious?

1) Get a diagnosis (doctor &/or MH professional)

2) Get counseling eg CBT3) Self–Help

- Anxiety workbooks4) Self-Care (sleep, nutrition,

exercise, avoid stimulants)5) Journal6) Relaxation exercises

Mini-Meditation: The 4-6-8 Breath

◦Breathe in (4 count)◦Hold (6 count)◦Breathe out (8 count)

Habits that protect your mental health◦ Exercise◦ Do things that bring joy◦ Time with Friends/Family◦ Brain-boosting foods vs. Brain-harming

foods (“Brain Health Food Guide”)◦ Limit Alcohol◦ Get enough sleep◦ Relaxation practices◦ Gratitude Practice

SusanBiali.com/athena

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