DiscoverCounselor Toolbox PodcastMindfulness And SelfCare
Mindfulness And SelfCare

Mindfulness And SelfCare

Update: 2021-01-191


Mindfulness and Self Care

to Prevent Burnout

Dr. Dawn-Elise Snipes, PhD, LPC-MHSP

Counselor Toolbox Podcast

CEUs available at:


– Identify signs and causes of burnout

– Explore techniques for burnout prevention

Signs of Burnout

– Physical and emotional exhaustion

– Insomnia

– Impaired concentration or memory

– Physical symptoms (heart palpitations, HBP)

– Appetite changes

– Increased illness

– Increases in depression and/or anxiety

– Absence of positive emotions

– Cynicism and disillusionment

– Lack of patience

– Lack of resilience (everything is a crisis)

– Relationship deterioration

– Substance abuse

– Forgoing important personal activities

Causes of Burnout

– Excessive workload

– Emotionally draining work

– Lack of support

– Lack of resources

– Lack of rewards

– Lack of a sense of control/say

– Unclear or everchanging requirements

– Severe consequences of mistakes

– Work/life imbalance

– Perfectionistic tendencies; nothing is ever good enough

– Pessimistic view of yourself and the world

– The need to be in control; reluctance to delegate to others

– High-achieving, Type A personality

– Poor work/person fit

Interventions: Physical

– Sleep

– Nutrition

– Easy on the stimulants

– Circadian rhythms and bright light

– Pain management

– Exericse

Interventions: Affective and Cognitive

– Set SMART goals for work

– Brainstorm ways to work smarter, not harder

– Squeegee (Cleansing) breath

– Take time to add in the positive DAILY

– Each day identify 3-5 things that went well

– Keep a scrapbook or journal of your positive experiences (no PHI)

– Perennial Garden

– Ornaments/windchimes/stepping stones/Lego wall/backsplash tile wall

– Journal

Interventions: Affective and Cognitive

– Use psychological flexibility

– To me, a rich and meaningful life is…

– Is what I am doing/thinking/feeling helping me move toward those things?

– If not, what can I do to improve the next moment

– Perspective taking

– Decision making

– Coping and emotion regulation

– Assertiveness

– Relaxation

– Cognitive restructuring

Interventions: Affective and Cognitive

– Identify the strengths and resources you do have

– Mental Agility:

– The ability to look at situations from multiple perspectives and to think creatively and flexibly. (state the other perspectives or solve from multiple approaches: cheap, fast or right)

– Practice mindfulness

– How do you feel emotionally and where is it coming from?

– How do you feel physically and what does it mean?

– What are your current thoughts and where are they coming from?

– Be aware of your trauma triggers

Interventions: Affective and Cognitive

– Develop resiliency

– Vulnerability prevention and mitigation

– Awareness of what you can and cannot control

– Distress tolerance

– Optimism and hope

– Gratitude

– Optimistic explanatory style: the ability to notice and expect the positive, to focus on what you can control, and to take purposeful action

– Character strengths: Use your top strengths to engage authentically, overcome challenges, and create a life aligned with your values

Interventions: Affective and Cognitive

– Describe why you got into the field and visualize that intention (collage, etc)—money, help, adrenaline, status/power

– Check your need for perfectionism and control

Interventions: Environmental and Relational

– Develop support (co-workers, peers, supervisor)

– Know and ask for what you need in terms of resources

– Create Work/Life Balance

– Develop and nurture relationships (schedule it in if needed)

– Leave work at work (sorta)

– Take time for self-care and relaxation

Interventions: Environmental and Relational

– Limit your contact with negative people.

– Connect with a cause or a community group that is personally meaningful to you.

– Advocate for yourself and others with your supervisor/human resources

– Resources

– Consistency

– Transparency

– Ability to admit mistakes

– Support and celebration

– Boundaries

– Job control


– Burnout work environments are a reality

– Burnout does not have to be

– Burnout causes problems in

– Health

– Mental Health

– Relationships

– Work environment and employee retention

– Ability to provide client services

– Develop resilience and identifying the sources and interventions for your burnout









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Mindfulness And SelfCare

Mindfulness And SelfCare

Charles Snipes