Speaker Series
June 25, 2004
- “Finding Balance, Avoiding Burnout”
- With: Ken Siegmann, M.A.
- Feeling tired at work?
- Like your job, but having trouble facing it?
- Tired of your job and don¹t know what to do?
You may be experiencing burnout.
Let¹s have some fun and find ways to rejuvenate yourself!
In this workshop we will explore ways to find more balance in the Silicon Valley go-go environment. The workshop includes breathing exercises, movement and relaxation techniques. We'll discuss health issues that most often affect workers in Silicon Valley ¬ stress, workaholism and sleep deprivation. This workshop will also help people clarify what constitutes balance on their lives, and explore the choices we make that promote balance and the choices that don't. We'll also laugh a lot.
About the presenter:
Ken Siegmann, M.A. is a Marriage and Family Therapist Intern at the Process Therapy Institute in Los Gatos. He works with adolescents and adults, individually, in family therapy and in groups. Ken often works with clients on issues involving depression, grief, trauma, relationships and spiritual issues. He has extensive experience working with adolescents and with blended families. Ken believes we all have the capacity for joy. Sometimes we need help removing the barriers to experiencing that joy. Ken is also a published poet and former editor of PoetryUSA, the journal of the National Poetry Association. A writer and journalist, Ken has won several awards for journalism, including a nomination for the Pulitzer Prize. He believes you¹re never too old to have a happy childhood.
Ken can be reached at (408) 358-2218 Ext. 430
Review of this program:
In this workshop we looked at ways to live more balanced lives and thus avoid burnout.
We began with silence:
Sometimes, it¹s important to just stop, even if it¹s only for a few minutes. Stop working. Shut off the television. Don¹t read the paper. Take a few minutes just to get quiet and be present with yourself. If we are to find serenity, we will find it in the present moment.
Then movement:
The body needs to move. Burnout is something that happens physically, emotionally and spiritually. Movement is an important part of keeping the body energized. This is especially important for people who have jobs where they spend a lot of time at their desks or in meetings.
Appreciation:
It¹s important to appreciate ourselves. We took the time to name some things we appreciate about ourselves. People spoke about how loving they are, how smart and caring they are. Some people talked about appreciating their talents, the way they communicate, how they treat people. We discovered myriad things to appreciate about ourselves.
Who are you?
We did an exercise to discover more about who we are as individuals. We got to discover again how loving, caring and compassionate we are. People talked about being spiritual beings, caring individuals, sisters, brothers and friends. Nobody identified their working lives as a core part of who they are.
What¹s important?
We looked at what¹s important in our lives ¬ friends, family, spiritual practices, food, shelter, time in nature, love, fun.
What is Balance?
We explored ways to bring more balance into our lives. Key to this is learning to treat ourselves with kindness and gentleness. It¹s all too easy to be hard on ourselves, especially during difficult times. But that is when it is most important to be kind to ourselves. We also talked about the importance of spiritual practice, without losing touch with our day-to-day realities. As the poet Rumi put it “head in the clouds, feet on the ground.”
Stretch
We took a stretch break for a few minutes. Stretching is important. The body needs to stretch to release tension and maintain flexibility. It doesn¹t take long and it¹s a good thing to do especially when we¹re under pressure or feeling stressed. At the San Francisco Chronicle, we used to take a stretch break 10 minutes before the daily deadline.
Breath
We practiced a short breathing exercise that we can do any time. Breathe in through your nose to the count of 4. Hold your breath to the count of seven. Then breathe out through your mouth, making a woosh-sound, to the count of 8. Repeat this four times twice a day. Breathing exercises are an easy way to quickly calm the mind and get centered in the body. They help the body release tension and help us focus. Dr. Andrew Weil suggests we do this exercise twice a day to help stay relaxed and balanced. www.drweil.com.
Avoid Workaholism
We talked briefly about the signs and consequences of workaholism. Signs include:
* working more than 40 hours,
* thinking about work all the time,
* working more and enjoying it less,
* feeling isolated.
According to the Journal of Family Therapy, people who practice workaholism are more likely to experience depression, anxiety and stress. They are more susceptible to high blood pressure, heart disease and depressed immune systems. Workaholism can damage out relationships, marriages and our self-esteem.
Sleep
Getting enough sleep is vital to leading a balanced life and reducing stress. The National Sleep Foundation says we need 8 hours of sleep each night. Sleep deprivation leads to reduced concentration, decreased memory, impaired performance, depression and irritability. Lack of sleep puts us at risk for heart disease, headaches and increased stress. So get those zzzzzs.
Hydration
Hydration is important to maintaining optimal health and facilitating our bodies’ ability to release stress and rejuvenate. Our bodies need 8 glasses of water every day. This is especially true for people who work in offices with sealed windows, because industrial air conditioning systems pump moisture out of the building, leaving the air overly dry. It¹s especially important for women to drink water instead of soda, because soda leaches calcium out of the body.
Visualization
We closed with a visualization that we can practice any time. All we need to do is close our eyes and visualize the approach of a soft, bright white light. The light is warm when you¹re cold and cool when you¹re too warm. It is the essence of safety, serenity and whole ness. As you approach the light, it eventually surrounds you as you breathe it in to fill every part of your body and spirit. You can spend as much time in the light as you want. Going through the light, you come to your sanctuary, which can be any beautiful, natural scene that you choose to imagine. Your sanctuary is always safe and warm and comforting. Nobody and nothing can disturb you here. You can visit it any time for as long as you like. Then move back through the light to feel your body again sitting in the room. Feel your body in the chair and your feet touching the floor. The light enters you through the crown of your heads and fills every part of your bodies.
Ken read two poems to open and close the workshop. Here they are:
“Cat no say I am cat. -- Zen Master Seung Sahn Soen-sa |
| Not a Word by Ken Siegmann |
|
Imagine Would How would Would we |
Would we Would music I imagine |
Wild Geese You do not have to be good. |