Library Self-care: Protecting yourself (and others) from burnout · 2017-11-01 · Protecting...
Transcript of Library Self-care: Protecting yourself (and others) from burnout · 2017-11-01 · Protecting...
Library Self-care Protecting yourself (and others) from burnoutPCI WEBINARS |CARRIERESPONS-ABILITYNET
What this webinar will cover
bull Why librarians should practice self-care
bull Terms to know
bull How the body responds to stress
bull Technology and stress
bull Ways to practice self-care
bull Mindfulness exercises
bull Ways to help colleagues
bull Discussion and Q amp A
This happen to you
Terms to Know
BURNOUT COMPASSION FATIGUE
Typically caused by environmental stressors
Results from high levels of stress over a long period of time
Causes anger cynicism lack of motivation and caring
NOT caused by trauma
Can cause people to leave their profession
Typically caused by personal and emotional factors
Results from giving high levels of energy and compassion to those who are suffering over a long period of time
Causes irritability exhaustion anger frustration and depression
Can be caused by trauma
Can cause people to leave their profession
ldquoCompassion Fatigue is the Cost of Caringrdquo-Dr Charles Figley
Compassion Fatigue in libraries can be caused bybull Budgetary concernsbull Staff turnoverbull Sick or absent coworkersbull Ineffective managers or
administratorsbull High workloadbull Patrons sharing personal
problems with librarians
Compassion Fatigue can be caused bybull Upset or angry patronsbull Stress andor busyness at homebull Working in areas staff doesnrsquot feel
comfortable or qualifiedbull Few breaks and long hoursbull Working in a high needs and
under resourced communitybull New technology
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
What this webinar will cover
bull Why librarians should practice self-care
bull Terms to know
bull How the body responds to stress
bull Technology and stress
bull Ways to practice self-care
bull Mindfulness exercises
bull Ways to help colleagues
bull Discussion and Q amp A
This happen to you
Terms to Know
BURNOUT COMPASSION FATIGUE
Typically caused by environmental stressors
Results from high levels of stress over a long period of time
Causes anger cynicism lack of motivation and caring
NOT caused by trauma
Can cause people to leave their profession
Typically caused by personal and emotional factors
Results from giving high levels of energy and compassion to those who are suffering over a long period of time
Causes irritability exhaustion anger frustration and depression
Can be caused by trauma
Can cause people to leave their profession
ldquoCompassion Fatigue is the Cost of Caringrdquo-Dr Charles Figley
Compassion Fatigue in libraries can be caused bybull Budgetary concernsbull Staff turnoverbull Sick or absent coworkersbull Ineffective managers or
administratorsbull High workloadbull Patrons sharing personal
problems with librarians
Compassion Fatigue can be caused bybull Upset or angry patronsbull Stress andor busyness at homebull Working in areas staff doesnrsquot feel
comfortable or qualifiedbull Few breaks and long hoursbull Working in a high needs and
under resourced communitybull New technology
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
This happen to you
Terms to Know
BURNOUT COMPASSION FATIGUE
Typically caused by environmental stressors
Results from high levels of stress over a long period of time
Causes anger cynicism lack of motivation and caring
NOT caused by trauma
Can cause people to leave their profession
Typically caused by personal and emotional factors
Results from giving high levels of energy and compassion to those who are suffering over a long period of time
Causes irritability exhaustion anger frustration and depression
Can be caused by trauma
Can cause people to leave their profession
ldquoCompassion Fatigue is the Cost of Caringrdquo-Dr Charles Figley
Compassion Fatigue in libraries can be caused bybull Budgetary concernsbull Staff turnoverbull Sick or absent coworkersbull Ineffective managers or
administratorsbull High workloadbull Patrons sharing personal
problems with librarians
Compassion Fatigue can be caused bybull Upset or angry patronsbull Stress andor busyness at homebull Working in areas staff doesnrsquot feel
comfortable or qualifiedbull Few breaks and long hoursbull Working in a high needs and
under resourced communitybull New technology
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Terms to Know
BURNOUT COMPASSION FATIGUE
Typically caused by environmental stressors
Results from high levels of stress over a long period of time
Causes anger cynicism lack of motivation and caring
NOT caused by trauma
Can cause people to leave their profession
Typically caused by personal and emotional factors
Results from giving high levels of energy and compassion to those who are suffering over a long period of time
Causes irritability exhaustion anger frustration and depression
Can be caused by trauma
Can cause people to leave their profession
ldquoCompassion Fatigue is the Cost of Caringrdquo-Dr Charles Figley
Compassion Fatigue in libraries can be caused bybull Budgetary concernsbull Staff turnoverbull Sick or absent coworkersbull Ineffective managers or
administratorsbull High workloadbull Patrons sharing personal
problems with librarians
Compassion Fatigue can be caused bybull Upset or angry patronsbull Stress andor busyness at homebull Working in areas staff doesnrsquot feel
comfortable or qualifiedbull Few breaks and long hoursbull Working in a high needs and
under resourced communitybull New technology
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
ldquoCompassion Fatigue is the Cost of Caringrdquo-Dr Charles Figley
Compassion Fatigue in libraries can be caused bybull Budgetary concernsbull Staff turnoverbull Sick or absent coworkersbull Ineffective managers or
administratorsbull High workloadbull Patrons sharing personal
problems with librarians
Compassion Fatigue can be caused bybull Upset or angry patronsbull Stress andor busyness at homebull Working in areas staff doesnrsquot feel
comfortable or qualifiedbull Few breaks and long hoursbull Working in a high needs and
under resourced communitybull New technology
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
ldquoIf you have ever seen a building that has been burned out you know itrsquos a devastating sight some bricks or concrete may be left some outline of windows Indeed the outer shell may seem almost intact Only if you venture inside will you be struck by the full force of the desolationrdquo- Dr Herbert Freudenberger
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Burnout in librariesBurnout in libraries can be caused by
bullLack of recognition rewards and positionsresponsibilities to move towards
bullHaving little control over the work environment
bullHigh and increasing demands
bullFeeling treated unfairly at work
bullNot feeling supported at work and unfairly criticized
bullUnclear or conflicting expectations
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Your Brain on Stress
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Stress on the brain Adrenaline increases your heart rate elevates
your blood pressure and boosts energy supplies
Cortisol increases glucose in the bloodstream which helps with the ldquofight or flightrdquo response but over long periods of time it can increase blood sugar and increase the risk of diabetes and coronary heart disease Cortisol can also cause weight gain and is linked to anxiety and depression
Those under high stress for long periods of time can have a thinning of the frontal cortex essential for cognitive functioning
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Effects of Compassion Fatigue on the Body
Affects sleep cycles
Potential of depression and PTSD
Anger towards others
Behavior and judgment impaired
Lost off motivation and hope
Increased level of emotions highs and lows feeling of being emotionally fragile
Compassion fatigue is also
called ldquovicarious traumatizationrdquo
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Technology and Stress
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Our brains crave novelty
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
o One out of every two teens feels addicted to his or her device and the majority of parents (59 percent) feel that their kids are addicted
o Seventy-two percent of teens and 48 percent of parents feel the need to immediately respond to texts social-networking messages and other notifications sixty-nine percent of parents and 78 percent of teens check their devices at least hourly
From a Common Sense Media Study 2016
Impact of Technology on Youth
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Email Stress
ldquoKnowledge workers typically spend over a quarter of their day dealing with emailrdquo
From the McKinsey Firm
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Ways to Practice Self-care
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Fill yourself up
1Replenish lost resources
2Avoid losing any more resources
3Findingcreating resource rich conditions
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Boundarieso Boundaries are the
invisible walls that protect our ego and self-image
o You create boundaries by saying rdquonordquo more often and ldquoyesrdquo more enthusiastically
o Priotizing tasks and relationships helps create clear boundaries
o Know when to let go
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Dealing with Tech StressDo not check email on vacation Set an out-of-office reply saying ldquoI will not be
checking emailrdquoIf you are a supervisor send emails in batches so employees can expect them
at certain times Provide plenty of training for new technology at workClose email windows and only check messages at specific times during the
dayDonrsquot sleep with your phone in the roomHave a specific time that all screens are turned off at nightRead a physical book instead of an eBook or tablet Put phones in airplane mode whenever possible
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Mindfulness Exercises
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
ldquoA mental state achieved by focusing ones awareness on the present moment while calmly acknowledging and accepting ones feelings thoughts and bodily sensations used as a therapeutic techniquerdquoWHAT IS MINDFULNESS
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Lockbox MeditationFind a comfortable position sitting or lying on the floor Close your eyes and visualize an internal distraction Maybe yoursquore hungry in which case you can visualize your stomach or a favorite food Once that distraction has been identified and visualized sit still with your eyes closed and image locking up that distraction in a box If itrsquos helpful physically act out locking up the distraction with your eyes closed
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Muscle MeditationLay on the floor and close your eyes Starting with your toes work your way up your body wigglingtensing each part Wiggle your toes then ankles all the way to your forehead Try to keep the rest of your body ldquoasleeprdquo Repeat the exercise again spending 30 seconds instead of 15 seconds on each part of the body
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
4-7-8 Breath1 Exhale completely
2 Close your mouth and inhale 4 seconds through your nose
3 Hold your breath for 7 seconds
4 Exhale completely for 8 seconds
5 Repeat
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Other tips to achieve mindfulness
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Ways to help colleagues managers and employees
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Whatrsquos your library strategyHave a code word when you need help
from a patron
Create a quiet space in a back room or other area of the library for a timeout
Stay aware of when your colleaguersquos need help
Create a safe space for venting and expressing emotions
Express appreciation regularly
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Questions to ask around Technology
Are all emails really created equal
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Questions for staffWhat are my goals What does it say in my performance evaluation
How much time am I answering email
How do I feel on Sunday night with work approaching
Is there someone at work Irsquom trying to avoid Is it a staff member Patron
Do I feel guilty for taking time off Do others try to make me feel guilty
How am I sleeping Eating
Have I communicated to my supervisor my feelings on stressful situations
Do I have people I can freely talk to about my stress
What are my self-care strategies
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Questions for supervisorsAm I sending out emails to employees at odd hours of the day
Am I answering emails from employees at odd hours of the day
Am I staying calm in the face of stress
Am I taking enough time off
What are my expectations of staff Are those expectations realistic
Could some of my employees stress be due to my behavior
What is going on in my employeersquos lives that is causing them stress
Am I regularly recognizing and praising my employeersquos work
Have I created clear norms and boundaries on communication technology and other behaviors
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Referenceso ldquoNew Report Finds Teens Feel Addicted to their Phones Causing Tension at Homerdquo Common
Sense Media May 3 2016 httpswwwcommonsensemediaorgabout-usnewspress-releasesnew-report-finds-teens-feel-addicted-to-their-phones-causing-tension-at
o ldquoCompassion Fatigue and Burnout Prevalence Among Oncology Nursesrdquo Clinical Journal of Oncology Nursing October 2010
o ldquoIs Tech Addiction Making us Far More Stressed at Workrdquo BBC News June 13 2016 httpwwwbbccomnewsbusiness-36517644
o The American Institute of Stress httpswwwstressorgmilitaryfor-practitionersleaderscompassion-fatigue
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Referenceso ldquoSteps to Take When Yoursquore Starting to Feel Burned Outrdquo Harvard Business Review June 20
2016 httpshbrorg201606steps-to-take-when-youre-starting-to-feel-burned-out
o ldquoA Behavior Economist Tries to Fix E-mailrdquo The Atlantic Monthly March 8 2017 httpswwwtheatlanticcombusinessarchive201703economist-email-less-painful518934
o Lockbox Meditation and Muscle Meditation adapted from Digital Respons-Ability httpsrespons-abilitynet
o Digital Nutrition httpwwwdigitalnutritioncomau
Questions and Discussioncarrierespons-abilitynet
Questions and Discussioncarrierespons-abilitynet