Information on this page & website is not medical advice and is intended for a Canadian audience. For medical advice speak to your physician.

 
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"RECHARGE To Prevent or Overcome Burnout"


8-Week Online Interactive Series

Oct 20 - Dec 8, 2021

This 8-week online interactive series includes a practical action plan to help get you off the path to burnout and into healthy sustainable habits for a more enjoyable and fulfilling life. Interact with peers, get support and build a healthier future.


Dr. Marcia Kostenuik is a physician, medical psychotherapist, teacher, speaker, and coach who treats physicians suffering from burnout and stress. Individual coaching is also available, email marcia@drkostenuik.com for details.


Space is limited. Register now. 

Click here for more info or to register

 
Psychologist Session

BURNOUT

Resources

Burnout doesn't happen overnight. Read below to learn how to recognize early stages along what I like to call "The Path To Burnout". Learn more about individual and system-level variables that can be addressed to reduce your risk.

Daily mindfulness, meditation and mindbody practices can help you tune inwards and listen to your body and mind. You may then be more able to recognize early signs of fatigue, exhaustion, mood changes, poor concentration as well as physical signs along the path to burnout including elevated heart rate, changes in respiration (e.g. shallow/rapid breathing), muscular tension, headaches, and gastrointestinal issues. 

Technology can help you become more aware of changes that you may not be noticing in your heart rate, heart rate variability (HRV), and sleep patterns. Monitoring the effects of stress on your body can help you make wiser decisions about when it's time to "go for it", take on challenges, get in a good workout, and when it's time to take it easy, recharge, recover, and relax. You can also track daily activity (e.g. steps) and VO2 Max to gain greater understanding of your general fitness and to motivate yourself to get moving.

The Welltory app tracks HRV, a marker of stress, and will give you messages to take a break, get some rest, go to bed early etc. The AutoSleep app will help you learn your sleep habits and create better routines. See all these resources below. 

 

RESOURCES

Recognizing, Avoiding, & Treating Burnout

THE 12 STAGES OF BURNOUT

Read about the 12 stages of burnout that you may not have known about. Early recognition can make all the difference.

MBI BURNOUT INVENTORY TEST & SCORE

MASLACH BURNOUT INVENTORY ARTICLE

"The Maslach Burnout Inventory (MBI) is the most commonly used tool to self-assess whether you might be at risk of burnout. To determine the risk of burnout, the MBI explores three components: exhaustion, depersonalization, and personal achievement. While this tool may be useful, it must not be used as a scientific diagnostic technique, regardless of the results. The objective is simply to make you aware that anyone may be at risk of burnout." Get MBI Questions and article by Christina Maslach & Susan E. Johnson here

BURNOUT PERSONALITY & TREATMENT

Learn about physician burnout and how to treat system issues related to medical culture. Read about the four personality traits that predispose physicians to burnout: Perfectionism, Workaholic, Superhero, Lone Ranger; and learn more about what you can do to reduce your risk or recover.

MONITOR HRV

Monitor Heart Rate Variability (HRV) using Welltory. HRV is a marker of stress, and Welltory's cool interface and "liquid" display as well as tips and articles can help you make healthier choices to allow your body and mind to recover from stress.

MONITOR SLEEP

Use AutoSleep to track your deep sleep, quality sleep, and sleep habits to start making better choices and to learn what works for you.

HRV-BIOFEEDBACK

Get moment-to-moment feedback as you practice calming breathing exercises. The handheld device can be used on its own or with your computer. Within moments watch your cardiac coherence improve and notice feelings of wellbeing and relaxation. Read more: EMWave (HeartMath)

WORLD HEALTH ORGANIZATION ICD CLASSIFICATION OF BURNOUT

Read the International Classification of Diseases (ICD-11) description of Burn-out syndrome.

OMA WHITE PAPER - BURNOUT TASKFORCE

PHYSICIAN WELL-BEING 2.0 BY DR. SHANAFELT MAYO CLINIC

 

Arrival practice

Guided awareness mindfulness practice, approx 7 min, by Dr. Marcia Kostenuik.