附註:TITLE -- COPYRIGHT -- PREFACE -- ABOUT THE AUTHOR -- CONTENTS -- WHAT IS JOB BURNOUT? -- BURNOUT SYMPTOMS -- WHOâ€?S SUSCEPTIBLE TO BURNOUT? -- TEST: Are you Burning Out? -- MOTIVATIONAL NUTRIENTS -- “Winsâ€? for Good Work -- Negative Wins -- IDENTIFY THE WINS -- Case Study Discussions -- FEELINGS OF CONTROL -- WORK AS HELL -- Sustaining Motivation -- Learned Helplessness: A Scientific Study -- DEMOTIVATING WORK SITUATIONS -- What Is the Burnout Potential of Your Job? -- INCREASING MOTIVATION THROUGH PERSONAL POWER -- PATHS TO PERSONAL POWER
MANAGING YOURSELF: THE FIRST PATH TO PERSONAL POWERSelf-Management -- PERSONAL GOAL SETTING -- Go to the Doing Level -- Set Better Goals -- EXERCISE: Goal Setting -- ACCOMPLISHING YOUR GOALS THROUGH SMALL STEPS -- Set Yourself Up to Win -- Stretch Yourself -- Make Getting There Fun -- HOW TO SET OBJECTIVES -- Identify Steps and Create a Map -- Begin at the End -- Create a Map -- CASE STUDY: Janice�s Map -- Taking Steps to My Goal -- Determining Small Steps -- Create Your Map -- DEFINE OBJECTIVES BY THE RESULTS YOU WILL ACHIEVE -- An Objective
A Good Objective States What Will Be Achieved�But Not HowA Good Objective Is Measurable -- A Good Objective Is Attainable -- A Good Objective Has a Completion Date -- The Result I Will Achieve -- Identify My Objective -- Giving Yourself “Wins� for Successes -- My Want List -- PUT TOGETHER A PLAN OF ACTION -- My Action Plan -- The Self-Contract -- Summary of Self-Management -- MANAGING STRESS: THE SECOND PATH TO PERSONAL POWER -- How Burnout Is Stressful -- OBJECTIVE OF STRESS MANAGEMENT -- Controlling Stress -- Create a Personal Stress Log
DISCOVER YOUR PERSONAL STRESS PATTERNSStress Patterns Analysis -- STRESS REDUCTION TECHNIQUES -- Breathing Correctly -- Breath Control Technique -- IDENTIFYING TENSION -- SYSTEMATICALLY RELAX MUSCLES -- RELAXATION TRAINING PLAN -- Distressing Situations -- Practice Relaxing -- Creating a Pleasant Fantasy -- Scripting Your Pleasant Fantasy -- CHANGING YOUR ENVIRONMENT -- How to Use Load to Manage Stress -- Summary of Stress Management -- BUILDING SOCIAL SUPPORT: THE THIRD PATH TO PERSONAL POWER -- Hints for Building Social Relationships
WAYS TO SHOW BELONGINGBuilding Social Support -- BUILD A NETWORK OF ALLIES -- How to Network -- Developing Your Ally Network -- Who I Have Helped, Who I Can Help -- SELF-CONTRACT FOR BUILDING SOCIAL SUPPORT -- Summary of Building Social Support -- SKILL BUILDING: THE FOURTH PATH TO PERSONAL POWER -- Skill-Building Checklist -- SKILL-BUILDING STRATEGIES -- IDENTIFYING THE SKILL -- My Skill-Building Plan -- Summary of Skill Building -- TAILORING THE JOB: THE FIFTH PATH TO PERSONAL POWER -- Rating Tasks and Setting Priorities -- SCHEDULING
