Unit 3

Intervention, Unit 3, Unit 4 Burnout, Creative, Creative Industries, Intervention, Journal, Reflective Writing, Working, Writing

Creative Journal Feedback and Results

Preechaya Osathanonth ⋅ 20th November 2023

This is the feedback and results from 16 participants in the creative industries in Thailand.

The intervention started from the 1st to the 14th of August, 2023

Describe their age, job, and feedback questions, e.g.

What are the emotions and feelings after journaling for 14 days?

What are the benefits you have gained from journaling for 14 days?

What have you learned after journaling?

https://docs.google.com/spreadsheets/d/16kT13sglDRrvexr69HMJwnBNEE-mUexMHOoKbmE9jzY/edit?usp=sharing

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Intervention, Unit 3 Anxiety, Art Therapy, Burnout, Creative

Art Therapy BKK2 Feedback and Results

Preechaya Osathanonth ⋅ 22nd August 2023

6 participants from creative industries

Creative

Learning designer

Researchers in art therapy and psychology

Assistant Director

Interior designer

Graphic Design

Age and Gender

25	cis woman
32	cis woman
29	cis woman
23	cis man
32	non-binary
27	queer

The Questions – Pre and Post intervention

One word that comes to your mind, anything, any word right now?

pre	post
Bored	At ease
Tired	Relieved
Tired	Relaxed
Time	Journey
Hungry	Something new
Gradual	Healing

What are you feeling right now?

pre	post
I want to open up and try something new.	Open-mind
Pressure	I feel relieved to have shared, listened to, and received understanding about my issues.
I am so tired cause I’m lost at MRT (this area is so far from my home), and I’m running to get here, so I’m super tired and almost out of breath.	I’m happier than before 🙂
Defend	Relieve
excited	Fun
I feel good, lighter, and ready to embrace various things. Lately, I’ve had a lot of support from my family.	I feel like I understand and acknowledge the issues, my thoughts, and the ways to adapt to this situation better. I’m glad that I could speak and that everyone tried to understand and support each other.

What is Burnout? No dictionary, no Google. Just your thoughts and ideas.

pre	post
The fact that we have to work all the time without going anywhere.	Burnout is what causes me to feel utterly frustrated.
It’s like something that makes us feel exhausted as if we’re running without a stopping point.	It’s a physical condition, stress, affecting the brain, thoughts, and the body.
When your body and soul are a bit lost. You have too much stress, too much work, and too many things on your mind, draining your energy.	Stressed feelings that pressure and impact the body and mind.
Mental/ Physical Fatigue	Fresh wounds will turn to bruised and faded
Not enjoy	Not enjoy
Burnout, or running out of the motivation or energy to do something.	Feeling burned out, exhausted from work, and overwhelmed by supervisors and the workplace environment.

What expectations do you have for this workshop?

Be open-mind

I hope that this time, we can understand the situation that has happened to us and find a way forward. We can manage, arrange, and provide understanding together.

Hope to get better if possible or at least get new experiences.

Release some tensions/ How to heal from burn-out after future projects

Nothing

I want to understand my situation and how to manage feelings of boredom or frustration from work, which significantly impacts my life.

Rated the score from 1 – 7

The workshop helped alleviate my burnout symptoms and made me feel better.	This art therapy workshop has helped transform my overall internal feelings and emotions for the better.	This art therapy workshop has helped me feel more relaxed and at ease.	Was this workshop beneficial for you?
6	5	6	5
6	6	6	6
5	5	4	6
6	5	5	7
5	4	5	6
5	5	5	7

How has your view of yourself and your burnout condition changed?

I’ve become more self-aware and confident in expressing my feelings.

Burnout can happen at any time due to various factors, including words or exhaustion.

I gained self-awareness and admitted that burnout is such an important process. I’m aware that I need to have a break and relax more.

Understanding and breaking down the components of burnout is a crucial step in effectively managing one’s own burnout condition.

It will pass soon if we know what we want to do next.

Our problems or situations aren’t necessarily bad or wrong; everyone can experience them.

How do you feel after participating in all the workshops today?	How did you come to understand yourself better?
Accepting my inner feelings.	Opening my heart to accept myself.
I feel relieved and more comfortable with the previously pent-up emotions. I appreciate the opportunity to explore what’s happening and realize I’m experiencing burnout. Building the room and engaging in constant conversation has been wonderful.	I understand that I’m tired, and I’ve started to appreciate things I haven’t received from work yet and value certain aspects of life more.
I’m kind of relieved that I expressed my experiences & feelings through the arts. The arts are good to me, and the people in the group are really nice. I felt safe that whatever I shared wouldn’t be exposed.	I’m super aware that I am getting through hardship right now. As P’Dome, the therapist, said I am kind and strong to stay here and help people who were left behind, which is why I’m here. Still working in my position. Therefore, the therapist’s reflection really helped me ensure my value.
I feel relieved but burdened, thinking I need to go back to processing within myself again to understand and hope to feel lighter afterwards.	During the confusion, we ourselves need some organization to feel safer in our own space and at work.
Today is a day of relief. I met other people and listened to their stories, which allowed me to take a break from my own feelings.	I already understand, but I’ve recapped myself once more, so I’ll know what to do next.
Feeling like some mental blocks have been unlocked.	Seeing myself more clearly, including the problems, the conditions, and the ways to adapt and improve.

Experience

What do you see differently in your perspective after attending this workshop?	Is there any experience or moment in this workshop that you will remember for a long time?
Asking questions, accepting, and being open to listening.	When friends in the workshop shared their feelings openly, it made me feel the depth of their emotions and encouraged me to be open-hearted.
I realized how I can perceive the movement of problems and stress from their inception to the resolution phase. It’s not always something I can manage on my own throughout, and sometimes, I need tools or people who understand to help.	I appreciate the listening and conversation within the group. It’s reassuring to know that we all encounter similar problems or experiences at some point in our lives. The overall dynamics were stress-free, and I enjoyed having these tools readily available. Thank you to everyone who shared and to those who facilitated the process.
The arts are so amazing! The brush and various ways of making Art are amazing!!!	The drawings.
It sounds like you’re still in the process of finding balance for a more rounded life.	The collective energy and support you’ve received from everyone, the weight and contemplation along the way, and the gradual lightening of your state of mind towards the end all seem to have culminated in your art reflecting your current state. This art also reflects your emotions during the filmmaking process, including the psychological aspect of your work.
You believe you gained perspectives from your fellow workshop participants that humans thrive beautifully.	The images I personally drew, the words spoken, the trembling voices when others shared their stories, the surroundings, the atmosphere, and the feelings during the hand-holding and letting go.
I’ve seen that everyone (in the same field) has their own problems and different conditions related to their work. So, it’s okay to question ourselves or have issues; it’s not wrong. The key is finding ways to cope with them, and they will eventually pass. Art therapy, drawing, and creating art help reflect our thoughts more clearly and enhance understanding.	I feel safe when I speak, and people try to understand. I’ve cried, and others have offered support. We help each other find the causes and analyze them without being judgmental.

Benefit

How has this workshop benefited you?	What have you learned today?	What have you gained from this workshop?
It helps to connect the feelings and emotions of people who work in similar fields.	Controlling, opening up, and accepting one’s own emotions and feelings.	Getting to know myself better.
Understanding burnout and myself better.	Learning how to manage and cope with this burnout state.	I will apply these methods and keep exploring myself continuously.
Self-awareness gained	Common Humanity. People hurt, but this too shall pass 🙂	A little happiness and relaxation. I kind of have nice relationships with the group.
It has been very beneficial because I think that the therapy that fits me is art therapy.	I need structure and organization to understand my life more than I thought. I have learned that in the past, I have gone through burnout many times. Looking back, many times, when I recovered, I gained energy from recovering from burnout.	I have received confirmation that art therapy can help us. I have had a shared experience in group settings. Normally, I don’t share much with a group, especially with strangers.
Opening up the experience, it’s a comfortable atmosphere.	I feel that I enjoy aspects related to psychology, recognize the importance of mental health, and am interested in working in roles that support this field.	I had the experience of sitting, listening, and engaging with unfamiliar people in a different environment.
I received what I expected in terms of understanding my own condition, the solutions, and understanding art therapy.	I learned about my own thoughts, thought processes, and art therapy techniques.	Encouragement

Did this 4-hour art therapy workshop help address the issues or problems you’re currently facing?

Lack of time for drawing, with more time, one might have more creative thoughts.

We feel it’s a good time to understand what we’re thinking, feeling, or doing right now.

Yes. It’s helped me realize my situation.

It’s been very helpful, not just for me, but we feel that many people in the film, advertising, and television industry are facing similar issues. Art therapy seems more suitable for helping them heal than traditional talk therapy because the complex personalities and intricate thoughts of people in the industry might not align with the concept of talk therapy.

Moderate

Workshops help to address what’s on our minds and unlock our thoughts.

I think that a 4-hour art therapy workshop can be beneficial for creative individuals like me in the creative industry because it allows…

Understand myself better feeling at ease.

Understanding myself better, relieving my own sorrows, feeling at ease, understanding the causes and knowledge about Burnout more, relaxing, and wanting to talk to others more.

Understanding myself better, wanting to talk to others more.

Self-healing at a basic level, understanding myself better, understanding the causes and knowledge about Burnout more, relaxation.

Peace of mind, understanding the causes and knowledge about Burnout more, relaxation, feeling relieved when seeing colleagues experiencing the same thing, not feeling alone.

Understanding myself better, relieving my own sorrows, feeling at ease, understanding the causes and having more knowledge about Burnout, not feeling alone, and wanting to talk to others more.

Which art materials do you enjoy today. Why do I choose this medium for my art?

Crayon

I like watercolours and soft pastel colours. I feel that we can let our emotions work to their fullest extent.

Everything. I haven’t tried for quite a long time.

Soft pastel colours evoke a sense of massiveness that is well-suited to reflecting our inner emotions.

Watercolours

Soft pastel colours

3 words for today workshop

ลอง เปิด ใจ (Open-mind)

ปล่อย เรียนรู้ เข้าใจ (Letting go, Learn, Understand)

Nice. Relax. Expressing.

เข้าใจ ระบาย ปล่อย (Understand, Release)

สบายใจ ได้ฟัง แปลกดี (Relax, Listen, Strange but good)

เข้าใจ กำลังใจ ปลดล็อก (Understand, Support, Unlock)

Other activities that I would like to see and participate in the future for the creative community?
Art therapy is not limited to just creative professionals; anyone can participate.
Ignite, endless thinking (Let’s think of something fun and exciting and spark our creativity!)
Sharing spaces for expressing their feelings & art exhibitions.
Music Therapy, Movement therapy
IDK
Music Therapy

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Intervention, Unit 3 Art Therapy, Burnout, Creative, Working

Art Therapy BKK1 Feedback and Results

Preechaya Osathanonth ⋅ 21st August 2023

6 participants from creative industries

UX/UI Designer, Fashion brand owner & Designer

Music Producer / Sound Engineer

Creative Art Director

Digital Content Creator

Architect

Kindergarten teacher

Age and Gender

30	cis woman
25	cis man, queer
23	cis woman
28	cis woman
32	cis man
24	non-binary

The Questions – Pre and Post intervention

One word that comes to your mind, anything, any word right now?

Pre	Post
Peace	Together
Searching	Hope
Exhausted	Relieved
Tired	Relieved
Initiative	Relax
Hot	Calm

What are you feeling right now?

Pre	Post
Unsure	Heard, understood, and lives are beautiful.
enthusiastic	Enthusiastic
Exhausted	Clear
I’m unsure how I feel, somewhat confused about life, whether it will continue this way or if I need to make changes.	Breathing easier, even though I know the problems are still there, but feeling better has lightened the load.
Excited	Relieved
I feel hot after walking to the place.	I feel calm and relaxed.

What is Burnout? No dictionary, no Google. Just your thoughts and ideas.

Pre	Post
The state where you no longer find joy or meaning in your work. The moment when you go to work not feeling motivated or excited anymore.	When you feel stuck or some sort of negativity with something you’re supposed to commit to. Work, relationships and anything. It can be caused both by ourselves and by the environment.
Status of running out of passion or goal to do something	Stage of lose determination or goal in life
Exhausted from working so hard.	A condition that arises from long-term accumulated stress.
Completely drained of motivation at work, feeling indifferent, and not wanting to work, even if there are problems or not.	Emotional and physical state unprepared to continue working.
Not wanting to do the things I used to enjoy anymore.	Our expectations don’t align with reality.
For me, it’s a state where you don’t feel like yourself when you are working or living your normal life. You don’t have any inspiration to do stuff or feel like you want to do anything.	It is a state that you feel that you can’t do anything to make your life better. You don’t have any inspiration to work or live your normal life.

What expectations do you have for this workshop?

Being calmer, maybe learning some sort of a framework to soothe my mind sustainably.

I think I’ll get to see new perspectives.

It would be good to have an emotional first aid kit for use when experiencing burnout.

I think it will help me find enjoyment in something more than just filling the void in my head right now.

I will understand myself better.

At least I feel a little better going back to work.

Other activities that I would like to see and participate in the future for the creative community?

I’ve learned about the stories, backgrounds, and reasons of the participants, without necessarily revealing identities. People shared anecdotes and discussed their perspectives on the situation, resembling a board game-like atmosphere.

Therapy through music/performance/watching films.

I’d like to have a social group for conversational exchanges and sharing experiences (without alcohol, as I’ve only encountered drinking-oriented social circles).

Music therapy, stress relieve session

The mental health of individuals in the creative industry – sharing self-care methods or aspects within the creative community that can contribute more to mental health than just art.

Something that involves meditation or yoga. More industry-specific education like the handout you gave sounds good.

How has this workshop benefited you?	What have you learned today?	What have you gained from this workshop?
I’ve learned and self-reflected.	I understand the concept of burnout better now.	Goals in pursuing new endeavours.
I’ve come to understand my state and what’s causing it. I’ve learned how to manage it and have even put it into practice today. I’ve gone back to explore my various feelings in a safe space, all in order to truly get to know and take care of myself, not for anyone else’s benefit. (I’ve had to delve into my own feelings before when discussing my resignation with my boss; at that time, it felt like I was doing it to have something to talk to him about, to get him to adjust the job and salary for me.)	The cause of burnout and how to deal with it.	I’ve worked on art and explored myself, something I probably wouldn’t have done if it weren’t for today.
I believe using art as therapy helps manage thoughts more easily without having to articulate them into words. It provides a space for expressing oneself more freely.	– I should make time for my own art – I’m inclined towards writing normally. I enjoy putting my thoughts into words in a diary or on my phone notes, mostly just for my reading. However, I think exploring other forms of art, like drawing, could allow me to express myself in ways I haven’t thought of before. – Learning to cry – Lately, I haven’t been able to cry much. Even though I watched a movie called ‘Past Lives’ yesterday, which I really liked and felt deeply about, I still couldn’t shed a tear. Today, I was a bit surprised when I found myself tearing up a little, even though it wasn’t much. It felt good. – I’ve just experienced art therapy for the first time and learned about the process in this field. I think if something like this comes up in the future, I would definitely participate.	I have hope in myself, and I’ve gained hope from others. I now have a better understanding of where I stand. I think from now on, if something unexpected happens, it will be something that ultimately benefits me.
It made me feel calmer. I also got some great advices that I can use in my daily life.	We all have hope. Arts can help to relieve my stress.	Most of the problems we cannot solve by ourselves, just do what we can.
I understand my emotions better now, and I understand what happens to us better. I understand why it happens.	Understanding the causes of this condition and basic self-care are essential. Importantly, I’ve gained a better understanding of my own feelings.	I’ve developed my social skills and the ability to express my feelings better.
I learned about art therapy and much more about the scientific side of burnouts. And I feel strange connections with the other participants I’ve never met before which is the feeling I enjoyed.	– We’re not alone. Even strangers have something in common with us spiritually.	more stable emotion

Did this 4-hour art therapy workshop help address the issues or problems you’re currently facing?

Yes, it provided a guideline for managing my emotions in a unique way.

Yes, The content of this workshop directly related to what I’ve been experiencing.

Yes, to the emotional aspects of the questions. As we discussed in the group, burnout is influenced by external factors that we may not be able to immediately control. Even though we may not solve the real problems, it still helps improve our overall emotional well-being. It gives us some strength to keep fighting each day.

It helped me a lot in expressing and sharing things that I had been through. It also made me feel like I got myself back somehow.

Yes, Even though the workshop may not solve our problems, it helps us understand them better and find solutions on our own.

It did help answer my curiosities with facts and practices.

I think that a 4-hour art therapy workshop can be beneficial for creative individuals like me in the creative industry because it allows…

Understanding myself better, relieving my own sorrows, feeling at ease, gaining a deeper understanding of the causes and knowledge about Burnout, and wanting to engage in more conversations with others.

Self-treatment, better self-understanding, deeper insight into the causes and knowledge about Burnout, relaxation, feeling at ease when seeing colleagues experiencing the same, and not feeling alone.

Better self-understanding, peace of mind, deeper insight into the causes and knowledge about Burnout, relaxation, feeling at ease when seeing colleagues experiencing the same, not feeling alone, and wanting to talk to others more.

Self-treatment, better self-understanding, peace of mind, deeper insight into the causes and knowledge about Burnout, relaxation, feeling not alone.

Self-treatment, greater self-understanding, alleviation of personal distress, peace of mind, enhanced comprehension of Burnout, relaxation, feeling at ease, seeing colleagues in the same boat brings solace, not feeling isolated, and a stronger desire to engage in conversations with others.

Self-treatment, better self-understanding, relief from personal distress, peace of mind, improved comprehension of Burnout, relaxation, comfort when seeing colleagues facing the same challenges, feeling less isolated, and a stronger desire to engage in conversations with others.

How do you feel after participating in all the workshops today?	What do you see differently in your perspective after attending this workshop?	Is there any experience or moment in this workshop that you think you will remember for a long time?
I feel good and see more hope in people, which makes me look at people with more hope.	What’s missing and what’s still left in us.	Remembering the participants and their stories.
Feeling relieved and managing long-held emotions that have been difficult to express for a while. Sometimes it’s challenging to put certain feelings into words, and there’s no one to listen to them to that extent. Doing art therapy today made me feel really good, as I received what I needed.	I truly understand now that it’s not just me going through this. Initially, I thought that others must be experiencing something similar, but when we got to see other people’s work and hear their stories, many times it resonated with us. It felt like we hadn’t really encountered this issue deeply before.	When we were asked to express our feelings about the creative industry we’ve encountered, I decided to tear the paper. At that moment, the emotions just surged within me in about 30 seconds. And then I expressed myself according to what I felt. I never knew before that what was pent up inside could be expressed in this way.
The immediate feeling is a better understanding of myself. I now understand that experiencing burnout is normal and that I can’t rush to fix it according to my wishes; it takes time. However, I’m glad I participated in the workshop. It helped me explore myself and identify some of the major issues I must address. I’m grateful to have met people working in the same field who shared their experiences. The workshop provided a safe space for discussion, and it feels good to have people who listen. It’s also heartening to see others feeling lighter after sharing their stories.	I now see the normalcy in human imperfections, especially when we first start conversations. We tend to judge people based on their professions, thinking they must be exceptionally good at what they do because of their job titles. However, I’ve realised that everyone, regardless of their profession, has flaws. It feels like a very ordinary thing now. Additionally, I’ve observed a community that is ready to support each other from this workshop.	When everyone spoke, cried, laughed, I felt everyone was honest with themselves and accepting themselves.
At first it was a bit weird when a group of strangers sat together and talked about their lives and problems. After a while, it was more comfortable when everyone opened up and shared their stories. It was a new experience for me attending this kind of workshop. I got more that I thought. I had chances to share my stories, listened to people who had similar problems, and learned that we all somehow had hope for our future. Plus, I also got some tips to deal with stress from the therapist which are very useful. So, thank you for arranging this workshop. 🙂	Everyone has their own problems, and I am not the only one who has to face it. I am on the right track working on my mini art projects at home during my free time so as to calm myself down. Maybe sharing my stories with other people would also help.	When everyone opened up and shared their stories after finishing all of the artwork
It’s hard to find a workshop like this where you can sit and talk without needing to introduce your background, yet still understand everyone’s feelings and the context of their work. Everyone in the group is genuinely interested in listening because they willingly came to the workshop. This makes me feel okay about sharing various aspects of my story, and I feel comfortable knowing I won’t be judged. Although there were many people in the activities, I felt I could access my emotions better. I understood my emotions better and spent more time with myself. Whether it was during the creation of artwork, viewing other people’s work, explaining my work to others, or listening to others explain their work, I felt good about returning to art from this perspective.	Some people felt similar to how I felt, and everyone was trying to get through it. We all had more hope for what we were facing, and, in the end, it would pass no matter what happened. We appreciated ourselves more, which made this workshop different from what we initially expected. This experience encouraged us to want to try more workshops or meet more people.	The feeling of looking through it all by myself and then feeling more when I heard others share was incredible. Understanding what others were saying, including the conversations with everyone at the end, left me with such a good feeling. It’s something I’ll remember, and it’s given me the courage to try new things.
– Even though we’ve never met before, it feels good to be in a safe space where everyone is full of empathy and listens with their whole attention. – I had a little bit of fun noticing how each person’s style is different in an interesting way and that the paintings kept collectively getting brighter and brighter. – Learned that mindset changed alone aren’t enough to end a burnout completely. Physical activities might be needed to. – I feel like I have more clarity and direction in my future plan and more comfort living in the moment.	I’ve seen hope, potential, beauty, solutions and togetherness.	I always felt like I’m the minority who cry too easily. But after seeing so many other people who also cried during this workshop I don’t feel alone anymore.

Rated the score from 1 – 7

The workshop helped alleviate my burnout symptoms and made me feel better.	This art therapy workshop has helped transform my overall internal feelings and emotions for the better.	This art therapy workshop has helped me feel more relaxed and at ease.	Was this workshop beneficial for you?
5	5	5	6
5	7	7	7
5	6	6	6
6	6	6	6
7	5	7	7
5	3	5	5

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Intervention, Unit 3 Art Therapy, Burnout

Art Therapy London Feedback and Results

Preechaya Osathanonth ⋅ 20th August 2023

5 participants from creative industries

Business owner/ Property Negotiator

Graphic Designer

Illustrator

Artist/ Student

Age and Gender

25	non-binary
26	Lesbian
25	cis woman
31	cis woman
27	cis woman

The Questions – Pre and Post intervention

One word that comes to your mind, anything, any word right now?

Pre	Post
Freedom	Free/ people are different!
Hot	Relieved
Hot	Sunshine
Orange	Rainbow
Hot	Relieve

What are you feeling right now?

Pre	Post
Delightful	Hungry and free
Tired from commuting	Also relieved
Energetic, Exhausted	Tried but happy
Hot and sweaty	Good & calm
Tired	Relieve

What is Burnout? No dictionary, no Google. Just your thoughts and ideas.

Pre	Post
When you feel very tired of everything in anything you do right now.	When you feel stressed, sad, uncontrolled. Too overwhelmed
The state of exhausted and tired emotionally and physically	The state of exhasted and tired physically and emotionally
Stress + Triedness	Overestimating your limits
Tired lazy , lack of energy to pitch ideas	Tired of something, dont want to do anything about work,
No passion with the thing I used to have passion with	Chronic stress caused by 6 factors: workload, sense of belonging, sense of influence, reward, fairness, value

Maslach Burnout Inventory – General Survey (MBI-GS)

I used MBI-GS because it’s widely recognised for assessing burnout.

The Maslach Burnout Inventory (MBI) is the high standard for assessing burnout. However, the MBI is comprised of three subscales (exhaustion, cynicism, and professional efficacy), making interpretation difficult. There is currently no internationally recognised classification system for burnout. (Kitaoka and Masuda, 2016)

To determine the frequency of occurrence for each of the 16 items, a seven-point Likert scale extending from 0 (never) to 6 (daily) was used. The mean values for each of the three subcategories of exhaustion were calculated. Burnout syndrome is present when scores for emotional exhaustion and cynicism are high while scores for personal accomplishment are low.

The likelihood of experiencing burnout can be assessed using the burnout score as follows:
If the score falls below 1.49, there is no indication of burnout.
Scores ranging from 1.50 to 3.49 suggest the presence of some burnout symptoms.
Scores at or above 3.50 indicate indications of burnout syndrome.

My art therapist suggested that this measure can be used only for inclusion criteria for the intervention but does not need to be remeasured after the intervention because I’m interested in qualitative feedback rather than quantitative feedback.

JOB	New Score (after)	Before intervention
Graphic Designer	4.352	6.143
Business owner/ Property Negotiator	13.081	7.286
Artist/ Student	6.656	6.36
Artist/ Student	7.198	8.228
Illustrator	4.29	5.724

Activities

What activity do you like the most?

Fact about Burnout syndrome – 1
Ice-breaking 2: Convey your current feelings through the art process. – Create works of art that reflect burnout feelings -2
Review six factors to see which of them affect your burnout, in descending order to convey those factors as works of art -1
Group talk -1

JOB	Does this workshop really help alleviate your burnout symptoms? From 1-7	This art therapy session has helped improve your overall feelings and emotions, hasn’t it? From 1-7
Graphic Designer	5	4
Business owner/ Property Negotiator	6	6
Artist/ Student	6	5
Artist/ Student	5	6
Illustrator	6	6

JOB	How do you feel after participating in all the workshops today?	What have you learned today?	Can I have 3 words about today’s workshop?
Graphic Designer	Feeling better/relaxed after picking up paper and drawing again after not doing it for a while. Realizing I’m not the only one who feels this way, other friends can relate to this feeling + have had similar experiences.	Learned about burnout, its causes, and coping strategies.	relaxed relieved related!!
Business owner/ Property Negotiator	I feel a profound self-reflection, particularly regarding the value of the work I’m currently doing. I’ve realized that I must recognize the worth of my work, find that delicate balance, and not exceed the point where it becomes excessive. It’s like a clear reflection that I lack adequacy in my current work. I aspire to return to being that balance where I see the value and benefits of the work I do while also recognizing the intrinsic value of my work so that it provides value to others.	Learned another root cause of my burnout, which has become clear, and I will attempt to address and rectify it.	No judgments, Emotional diversity, value
Artist/ Student	Relieve, happy, connect	I learned about myself, my true needs, how to enhance self-confidence and the importance of distinguishing between facts and feelings.	Relieve, happy, open-minded.
Artist/ Student	Having fun, meeting new people, relaxing, and appreciating the creativity expressed by each individual.	Step causes of burnout	Feel so GOOD
Illustrator	I felt better because I had a conversation with other people.	Learn about burnout	Interesting, friendly, helpful

REF

Kitaoka, K. and Masuda, S. (2016). Classification of burnout according to the Maslach Burnout Inventory-General Survey: Five classifications according to the exhaustion+ 1 criterion. Journal of Society of Nursing Practice, [online] 28(2), pp.5–15. Available at: https://www.kango-ji.com/journal/download/files/28-2-1.pdf.

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Unit 3 Creative, Journal, Self-Awareness, Writing

Self-awareness etc.

Preechaya Osathanonth ⋅ 14th August 2023

Everything that irritates us about others can lead us to an understanding of ourselves.
– Carl Gustav Jung

Duval and Wicklund (1972) said that there are two types of self-awareness:

Our comparisons of attitudes, traits, behaviours, or appearances between ourselves and others or to imagined norms lead to objective self-awareness.
Our observation and experience that we are the source of perceptions and behaviours leads to subjective self-awareness.

There are two major systems in objective self-awareness: self and standard. The system is designed to meet the requirement. “Standards,” according to Duval and Wicklund, are our mental representations of “proper” behaviour and features. 5 A mental conflict arises when there is a disparity between the self and standard systems. This is a bad situation, and we’re working hard to repair or avoid it. We resolve this conflict by adjusting our behaviour to conform to the applicable criteria or ceasing the internal self-evaluation process.

They concluded that objective self-awareness was essentially a negative condition because they considered there was a significant likelihood of at least one difference between the two systems. 6 They first assumed that there would always be something we wished to change about ourselves.

Self-awareness is the ability to perceive and understand the characteristics that define you as an individual, such as your personality, actions, values, beliefs, emotions, and thoughts. It is essentially a psychological state in which the self becomes the focus of attention. (Cherry, 2023) Also, Journaling is a self-reflection exercise that can help you notice how you think and behave and which parts of your life you might want to improve. It can be a therapeutic technique to gain perspective on life events and relationships.

Self-reflection?

Self-reflection is the practice of introspection combined with a willingness to learn about oneself to acquire self-awareness. (Hunter, 2011)

Self-reflection is a conscious decision. It entails searching inward to discover who you are, what you value, and how you behave in different situations. Our ability to detect and manage our emotions is important for self-awareness. Last, reflective thinking helps us to develop our awareness. One cannot exist without the other. (Levy, 2021)

Self-awareness and Journaling

The purpose of journaling in the context of building self-awareness is to gain a deeper understanding of oneself than ever before.

It is a chance to communicate with emotions in your subconscious that you may be overlooking or ignoring. The act of writing provides a platform for these emotions, allowing you to more easily bring them to light.

Here are my fundamental suggestions for getting started:

1) Focus on a specific aspect of your life by keeping track of it.

2) Commence each day by keeping track of your most positive and most negative emotions.

3) Choose a system to record your entries, such as a paper journal, a note on your phone, or an app, to make it simpler to maintain your new writing routine.

4) Schedule a time of day for journaling to reinforce the habit (the time of day is irrelevant; choose whatever works for you).

(Life Skills That Matter, 2016)

REF

Cherry, K. (2023). What Is Self-Awareness? [online] Verywell Mind. Available at: https://www.verywellmind.com/what-is-self-awareness-2795023.

‌Duval, S. & Wicklund, R. A. (1972) A theory of objective self awareness / [by] Shelley Duval and Robert A. Wicklund. New York: Academic Press.

Hunter, C. (2011). The Art of Self Awareness and Self Reflection. [online] Theravive. Available at: https://www.theravive.com/today/post/the-art-of-self-awareness-and-self-reflection-0000005.aspx.

Levy, J. (2021). Self-reflection and Awareness: Why they matter and what they can change. [online] One Year No Beer. Available at: https://www.oneyearnobeer.com/self-reflection/.

Life Skills That Matter. (2016). Number One Self-Awareness Habit. [online] Available at: https://lifeskillsthatmatter.com/number-one-self-awareness-habit/.

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Intervention, Unit 3 Anxiety, Creative, Journal, Reflective Writing, Working

5th intervention Journal (preparing)

Preechaya Osathanonth ⋅ 13th August 2023

According to the article, journaling has numerous mental health benefits. It aids those suffering from anxiety, depression, and stress and allows us to reflect on our thoughts. (Sutton, 2018)

A journal allows us to express our emotions rather than bottle them up, which can be harmful to our health. Many people carry unspoken pain or humiliation within them, with these sentiments and images swirling in our minds. Writing transforms our pain into words that live independently of our inner selves. (Newman, 2020)

I read the article about how to write a journal, and I love how they explain it:

Journal is writing or drawing whatever comes to mind. Your journal does not have to have a specific structure. It’s your private space where you can talk about and create whatever you want to express yourself. Allow your thoughts and words to flow freely. Don’t be concerned about spelling errors or what other people might think. (University of Rochester Medical Center, 2019)

So, I want my intervention to do a journal without instruction. Do whatever you want in the notebook for two weeks/ 14 days (1-14 Aug). Then I will collect feedback on what they think after doing it, their opinion and emotion. One by one, I also want them to create a connection with each other by doing an online meeting for all participants to meet, talk and share their experiences.

I created a group chat to communicate with all participants.

I will do the two-hour online group meeting on Mon 21, August.

For 1-1 Feedback, I will do it on 15,16,19,21,22,23 Aug. One hour per participant.

REF:

Newman, K.M. (2020). How Journaling Can Help You in Hard Times. [online] Greater Good. Available at: https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times.

Sutton, J. (2018). 5 Benefits of Journaling for Mental Health. [online] positivepsychology.com. Available at: https://positivepsychology.com/benefits-of-journaling/.

University of Rochester Medical Center (2019). Journaling for Mental Health. [online] Rochester.edu. Available at: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1.

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Unit 3 Anxiety, Art Therapy, Creative, Reflective Writing, Working

Burnout

Preechaya Osathanonth ⋅ 10th August 2023

All About Burnout

I talked with my art therapist and researched about burnout with him. These are our burnouts and we printed all of them for our participants.

Definition

The state of burnout is a response of both the body and mind to prolonged periods of stress, resulting in various symptoms. When we talk about stress, we often perceive it as an emotional condition, but stress is a physiological state.

Stress originates from the reptile brain, which perceives threats and releases the hormone cortisol, affecting various systems in the body, leading to stress-related symptoms. This part of the brain is the primal survival brain that has allowed humans to survive since ancient times, protecting them from wild animals and disasters. This part of the brain still exists and functions similarly, but the threats in today’s world are different. They come in the form of traffic jams, heavy workloads, criticism, inadequate income, and more.

These modern threats differ from facing a lion or a tiger, which are more straightforward and acute. In those situations, we would either run away or climb a tree, and the brain would perceive that we are safe, ending the stress cycle. However, it’s not as simple with modern stressors like financial pressure or work-related stress. This is why we need to learn how to complete the stress cycle appropriately in the context of modern life, such as through relaxation techniques, managing finances, or healthily dealing with work-related issues.

Causes

The initial causes of burnout at work stem from the mismatch between our needs, expectations, and values and the reality of our work environment. There are six main factors:

1. Workload: when the quantity of work is too much or too little within a reasonable timeframe.
2. Control or Influence in the Workplace: Feeling a sense of control and influence over one’s work, having a say in decision-making, or feeling powerless and overwhelmed
3. Rewards: This includes financial compensation, benefits, recognition, acceptance, position, and reputation within the organisation.
4. Social support: feeling respected and part of a team, including aspects like social interactions and not feeling isolated.
5. Fairness: The perception of fairness in treatment, opportunities, promotions, and recognition
6. Values: Feeling that the work aligns with one’s personal values or, at the very least, aligns with the organisation’s values. When there’s a disconnect between personal values and the nature of the work, it can contribute to burnout.

These factors interact in complex ways and can lead to burnout when they are consistently out of balance with an individual’s needs and expectations. Recognising and addressing these factors can help prevent or alleviate burnout in the workplace.

The stress cycle

The stress cycle consists of two main components: 1. Stressors: the things that cause stress; and 2. Stress, or the physical reaction that occurs in the body.

The sequence to stop the stress cycle is as follows:

1. There is something perceived by the brain as a threat (a stressor).

2. The body takes action to send signals to the brain that we are safe.

3. The body and the brain receive signals that we are safe from the perceived threat or stressor.

Sometimes, our brains are not as smart as we’d like. We may manage the stressor, but our bodies are still in stress mode. Therefore, it’s necessary to work with the body to deactivate the stress mode and complete the cycle.

The symptoms of burnout are:

1. Feeling disillusioned and disconnected from the work, perceiving it as meaningless.
2. Experiencing a lack of motivation or inspiration to perform tasks
3. Feeling constantly tired and exhausted
4. Feeling stuck, helpless, and unsupported, with a sense of emptiness
5. Irritability and mood swings; difficulty controlling emotions
6. Decreased work performance

These symptoms can indicate a state of burnout, which can have various causes, including prolonged stress and dissatisfaction with work or life circumstances. It’s important to address these symptoms to prevent further negative physical and mental health impacts.

Stress calmers from the book

Some effective stress-relief techniques recommended for managing burnout include deep breathing, finding moments of laughter, engaging in physical affection (such as a six-second kiss or a twenty-second hug with someone you love), enjoying positive social interactions (even small ones), expressing creativity, or allowing yourself to have a cathartic cry. These practices can be highly effective in resetting the body’s stress response.

In the long term, it’s suggested to seek a connection with ‘Something Larger.’ This entails finding meaning and establishing a connection with something beyond yourself. This approach is distinct from seeking momentary pleasures as a distraction from the stresses of reality.

REF

Nagoski, E. and Nagoski, A. (2019). Burnout : the secret to solving the stress cycle. London: Vermilion.

www.youtube.com. (n.d.). Tips to break the ‘stress cycle’ if you’re stuck. [online] Available at: https://www.youtube.com/watch?v=UHnGy-MWk9U&ab_channel=FOX59News [Accessed 9 Aug. 2023].

www.youtube.com. (n.d.). Emily Nagoski and Amelia Nagoski: The cure for burnout (hint: it isn’t self-care) | TED. [online] Available at: https://www.youtube.com/watch?v=PrJAX-iQ-O4&t=510s&ab_channel=TED [Accessed 9 Aug. 2023].

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Unit 3 Burnout, Creative, Tutorial, Working

Tutorial with Zuleika.

Preechaya Osathanonth ⋅ 2nd August 2023

Today, I have a tutorial with Zuleika.

I need a clear definition of burnout.

Maybe it’s isolation, and they try to do everything independently.

Focusing on the quiet part

More women engage in workshops than men.

Explore more about other genders.

Is the same trend true for other genders?

Will the result be the same?

Women socialise a lot about emotions.

Maybe men don’t know more.

I’m thinking about changing my research question too.

She suggests I write out 20 versions of the research questions.

Pick the top 5 that are clear, measure

Idea:

How do you know you’re helping people?

help – connection????

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Intervention, Unit 3 Creative, The Future of Work, Working

Feedback with friends about Creative Social Night

Preechaya Osathanonth ⋅ 1st August 2023

I have a feedback session with friends about the Creative Social Night we did together in Bangkok.

Organising small group activities yields a greater impact than one might initially perceive. It’s not merely about networking. The turnout of ten attendees was quite positive for the local area. Anything involving a microphone would appear disproportionately large.

Consider the value participants will receive from the event.

Next comes the post-activity phase. A startup has emerged. They want to get in touch with each other. Someone expressed interest in finding a partner. We’re seeking connections with a group of creative professionals and individuals who want to join us.

Fortunately, more people participated than expected, and we might even see a broadening of the age range of attendees. However, there’s a systemic issue related to switching groups during small group discussions and managing time effectively.

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Intervention, Unit 3 Anxiety, Art Therapy, Burnout

4th intervention Art therapy workshop in Bangkok

Preechaya Osathanonth ⋅ 19th July 2023

This is the 4th intervention Art therapy workshop in Bangkok

The last Art therapy workshop happened on Sat July 15 in the same space and with the same art therapist.

We did everything the same except for adding snacks and name tags.

This 4 hours workshop was overtime because they have a lot of things to share in this session so it ended at almost 6 pm

Schedule

- Introductions and ground rules
- Fact about Burnout syndrome
- Ice-breaking 1: Create art on the topic ”Creative circles that I have come across.
- Ice-breaking 2: Convey your current feelings through the art process.
- Create works of art that reflect burnout feelings
Review six factors to see which of them affect your burnout, in descending order to bring those factors to be conveyed as works of art
- Group talk: Think about your future life in the creative industry. reflected in the image Put the pictures together for just viewing (10 minutes). Then have each person create a work of art based on the feelings they experience when viewing other people's work. Bring it together in the middle and talk.
- Self care: 	Safe place
 & Muscle relaxation

We didn’t do the ice breaking 2 because it was already overtime but 6 participants still enjoy the process of the workshop without that part. They have a lot of things in common.

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