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Burnout Self Inventory

Systematic Stress Management Program

Step 2: Stress Management at Work

Introduction

Work Stress Factors

Burnout Self Inventory

Identify Your Burnout Traits

Work Stressor Questionnaire

Ten Tips for Preventing Burnout

People’s work life can range from exhilarating to exhausting. There are periods when work can become over-whelming and prevent a normal life. When this happens, we call it burnout. Burnout is described as a condition of feeling depleted, exhausted, or just worn out while striving to reach some goal. It is the fatigue and frustration that is felt when stress management is neglected or work loads are excessive. Complete this self inventory to determine burnout factors in your work life.

Instructions: Think back over the past six months of your life. Have things changed? Do you feel different? Think about your job…your family…your social activities. Ask yourself the questions listed below, then give yourself a number for the appropriate response. Add up your score.

1 = no change

2 = some small changes

3 = varies from day to day

4 = more change than I’d like

5 = a great deal of change

* Do you tire more easily?

* Have people been saying “You don’t look so good lately?”

* Are you working harder and accomplishing less?

* Are you becoming cynical?

* Do you often feel a sadness you can’t explain?

* Are you forgetful? (Appointments, deadlines, dates)

* Are you more irritable, short-tempered, and disappointed in other people?

* Do you see close friends and family members less than you’d like?

* Are you too busy to do even routine things?

* Are you suffering from physical complaints? (Aches, pains, headaches, a lingering cold)

* Do you feel disoriented when the day’s activities end?

* Is it hard to find joy in life?

* Are you unable to laugh at yourself?

* Does sex seem like more trouble than it’s worth?

* Do you have little to say to people?

Your Score: _____________

The Burnout Scale

0 – 25 You’re doing fine.

26 – 35 You’re okay, but should be cautious.

36 – 50 You’re a candidate for burnout.

51 – 65 You’re burning out.

Over 65 You’re in a dangerous state that’s a threat to your physical and mental well-being.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Build A Stronger Body

Fitness

Add muscle-strengthening to your aerobic exercises to deliver even more health benefits, like protecting your joints, better balance and more restful sleep.

Classes:Take a strength-training class at your local fitness center to learn the basics.

Equipment:Use dumbbell or hand/ankle weights, resistance tubes, an exercise ball, and the weight of your own body.

At-home gear:Use household items for weights, such as water jugs or canned foods.

Safety matters:Before you start a new exercise program, always talk with your doctor to review any safety concerns you may have.

© American Institute for Preventive Medicine

January 23, 2026
Budget Your Time

Stress Management

Time:

We can’t make it, borrow it, sell it, or stop it. All we can do is spend it. Time is egalitarian, too. We each receive exactly the same amount: 24 hours a day, seven days a week. Yet some people use their time far more effectively than others. How do they accomplish this miracle?

Make a “to do” list.

Write down what you have to do, what you ought to do, and what you’d like to do. Then systematically check off items that you get done. This is gratifying, and gives you some idea of your progress.

Prioritize.

Categorize every activity as either A (top priority; must be done soon), B (less priority; should be done fairly soon), and C (least priority; can wait indefinitely). Forced to decide among various tasks, you’ll know what to spend your time on.

Avoid overcommitment.

Know your personal limitations, how much time you have available, and what you can realistically expect to accomplish.

Know the difference between activity and productivity.

Activity-making a lot of phone calls, reorganizing your paperwork may or may not lead to accomplishment. Productivity-taking steps toward a solution or goal-leads to results. Whenever possible, choose to be productive rather than active.

Analyze the time wasters in your day.

Make a list of activities that steal time away from productive work: people who drop in to chat and hang around too long, unsolicited phone calls or meetings you don’t really need to attend. Then devise ways to eliminate intrusions.

Create quiet time.

Let people know when you’re available and when you can’t be interrupted. Close your door and turn on your answering machine (or have someone take your calls), if necessary.

Plan for your personal prime time.

If you’re like most people, you probably feel more energetic and productive at some times than at others. Take advantage of your peak performance time, and plan to tackle your most demanding tasks then. Leave routine tasks for off-peak times.

Don’t be a perfectionist.

Do your best, but realize that not everything has to be perfect. Too much attention to detail may be a waste of time. Again, prioritize.

Avoid indecision.

When you’re unsure of what to do, ask yourself, “What is the best use of my time right now?”

© American Institute for Preventive Medicine

January 23, 2026
Broiled Sesame Fish

Nutrition

4 Servings, about 2-1/2 ounces each

Ingredients:

1 pound cod fillets, fresh or frozen

1 tsp. margarine, melted

1 Tbsp. lemon juice

1 tsp. dried tarragon leaves

1/8 tsp. salt

Dash pepper

1 Tbsp. sesame seeds

1 Tbsp. parsley, chopped or 12 sprigs of dill

Directions:

1. Thaw frozen fish in refrigerator overnight or defrost briefly in a microwave oven. Cut fish into 4 portions.

2. Place fish on a broiler pan lined with aluminum foil. Brush margarine over fish.

3. Mix lemon juice, tarragon leaves, salt, and pepper. Pour over fish.

4. Sprinkle sesame seeds evenly over fish.

5. Broil until fish flakes easily when tested with a fork, about 12 minutes.

6. Garnish each serving with parsley or dill.

Per Serving:

Calories – 110

Total fat – 3 grams

Sodium – 155 mg

© American Institute for Preventive Medicine

January 23, 2026
Broccoli Soup

Nutrition

4 Servings, about 1 cup each

Ingredients:

1-1/2 cups broccoli, chopped (see note)

1/4 cup celery, diced

1/4 cup onion, chopped

1 cup chicken broth, unsalted

2 cups skim milk

2 Tbsp. cornstarch

1/4 tsp. salt

Dash pepper

Dash ground thyme

1/4 cup Swiss cheese, shredded

Directions:

1. Place vegetables and broth in saucepan. Bring to boiling, reduce heat, cover, and cook until vegetables are tender, about 8 minutes.

2. Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil.

3. Remove from heat. Add cheese and stir until melted.

Note: A 10-ounce package of frozen chopped broccoli can be used in place of fresh broccoli. The soup will have about 120 calories and 260 milligrams of sodium.

Per Serving:

Calories – 110

Total fat – 3 grams

Sodium – 252 mg

© American Institute for Preventive Medicine

January 23, 2026
Breathing Exercises

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Breathing Exercises Promote Relaxation in 4 Ways:

* Relaxation comes through the tensing and relaxing of muscles. A deep inhalation tenses the respiratory muscles and a deep exhalation relaxes them.

* Allowing for more oxygen to be absorbed will improve body function. This assists the body’s response, repair, and recovery from stress. Without oxygen, cells in vital organs of the body would die in minutes.

* An increased amount of oxygen allows the heart rate to slow down. This produces a calming effect.

* Taking time for breathing exercises gives you the chance to pause and plan your response to a stressful situation. A diversion from stress prevents distress.

Deep Natural Breathing

* Sit in a chair, arms at your sides, legs uncrossed.

* Note any tension in your muscles.

* Put one hand on your chest and the other hand on your abdomen.

* Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long steady breath.

* Hold the air in for three seconds.

* Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

* Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

* Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

Purifying Sighing*

* Keep your shoulders erect.

* Let out a big sigh, making a sound of relief as the air leaves your mouth.

* Continue to sigh 10 to 15 times consecutively when the need arises.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Bone Up On Calcium & Vitamin D

Nutrition

Build and maintain healthy bones and teeth.

Calcium and Vitamin D are two vital nutrients for bone health. They may also reduce the risk for cancer, heart disease, stroke, diabetes, and autoimmune diseases. Calcium is the most abundant mineral in the body. It is needed to support the structure of the teeth and bones. It is also important for the heart, muscles, and nerves to function properly and for blood to clot. Vitamin D is needed for calcium to be absorbed. Without enough Vitamin D and calcium, the body pulls calcium from the bones. This causes them to soften or become fragile.

Sources for vitamin D:

1. Exposure to the sun’s ultraviolet B rays. Ten to 15 minutes of midday sunshine (without sunscreen) may meet daily needs.

2. Fish, such as salmon, tuna, and mackerel

3. Fortified foods, such as milk, cereals, orange juices, yogurts, and margarine

Sources of calcium:

The best sources of calcium are milk, yogurt, and cheese. Non dairy sources include vegetables, such as broccoli, Chinese cabbage, and kale. Some foods are fortified with calcium. These include cereals, many fruit juices, and tofu.

Daily Needs for Calcium*

Ages

1-3 years

4-8 years

9-18 years

19-50 years

51-70 years (males)

51+ years (females)

>70 years (males)

Pregnant and breast-feeding women:

14-18 years

19+ years

Milligrams (mg)

700

1,000

1,300

1,000

1,000

1,200

1,300

1,000

* Source: Institute of Medicine (IOM).

* Follow your doctor’s advice for calcium.

Daily Needs for Vitamin D*

Ages

1-70 years

>70 years

International Units (IUs)

600

800

* Source: Institute of Medicine (IOM). The National Osteoporosis Foundation advises 400-800 IUs for adults under age 50 years; 800-1,000 IUs for adults age 50 years and older.

* Follow your doctor’s advice for vitamin D.

Action Step

Have at least two servings of nonfat or low-fat milk, yogurt or cheese a day. Eat green leafy vegetables and foods fortified with Vitamin D.

© American Institute for Preventive Medicine

January 23, 2026
Biofeedback Training Record

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

The biofeedback training record that follows will help you chart your own self-relaxation progress. Fill in each of the 10 steps using one or more of the Personal Biofeedback Training Techniques just described.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Benefits Of Walking

Fitness

Walking doesn’t make just your feet happy. It is good for your whole body!

* Great way to keep fit without risk of injury.

* Special equipment not needed.

* Burns calories. Builds stamina.

* Enhances muscle tone. Makes the heart stronger.

* Helps relieve stress and lifts your mood.

* Aids digestion and regularity.

* Enhances feelings of well-being.

* Lowers the risk of, and helps manage, diabetes, heart disease, high blood pressure, and osteoporosis.

© American Institute for Preventive Medicine

January 23, 2026
The Benefits Of Assertiveness

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Any behavior that has apparent rewards will tend to occur more often. Such is the case with assertiveness. Each person finds different rewards from this behavior. Read the list of potential benefits below and place a check next to those benefits you’d expect to gain from being more assertive.

* Greater ease with store clerks or strangers

* Get more attention from others

* Confidence in asking for favors or help

* Less discomfort with supervisors

* Feeling less angry toward others

* Feeling less angry towards self

* Doing more of what you enjoy doing

* Not storing up bitter feelings

* Being more clearly understood

* Having more personal time

* Greater options for advancement

* Recognition of work by peers

* Being able to graciously accept a compliment

* Changing your mind without guilt

* Feeling justified in speaking critically

* Feeling comfortable in requesting clarification

* Having the ability to say “no” comfortably

* Taking more responsibility for self

* Others listen to you

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026