Reflective Writing

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Tutorial MON 9 OCT 2023

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Self-awareness of burnout

Which one is the most effective way???? – We don’t know [yet]

Change of the research question:

How can self-awareness of burnout be – generated, developed, maximised, spread, adopted – among individuals in Thailand’s creative industries?

  • How can self-awareness of burnout be adopted among individuals in Thailand’s creative industries?

It means that you continue to do something even after the intervention has ended.

Suggestion POINTS

What are the signs of burnout?

Can you reverse those symptoms? And HOW?

  • How can someone self-diagnose the symptoms of burnout?

Reflection:

I didn’t think about the point of adaptation and what people going to do after the intervention before. I know that I will give them the self-care technique and I hope they will use it but I didn’t think about whether this is the best way for them or not, if not.. what is the best way for them and what way they gonna like and want to keep doing it.

NEXT STEPs:

  • Find the therapist to work or consult with.
  • Process of intervention.
  • Objective of intervention.
  • Keep researching and reading.
  • Find participants.

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My Research Onion and Expressive Writing plan

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From the comparison within the experimental group, there is a significant difference in a dimension that identifies the burnout: the depersonalization that evaluates the cold and impersonal answer of professionals to service users. The heath workers provide treatments with difficult and stressful work condition taking into account the fact that they deal with illness, human suffering, pain, chronicity, and death continually. When the pain is not recognized, faced and developed may become chronic and cumulative with serious personal and professional consequences. The Expressive Writing represents a useful tool that allows professionals to think about experienced stressful events, deal with the feelings associated with them that may overwhelm the capabilities of professionals and avoid their emotional distance from experiences in the long term.

(Tonarelli et al., 2018)

MY Research Onion

  1. Research Philosophy

Participants write about traumatic or emotional experiences for 3–5 sessions, often over consecutive days, for 15–20 minutes per session.

  1. Research Approach

Inductive approaches are usually used within qualitative research

  1. Research Strategy
  • Action research – setting their safe space to write
  1. Choices
  • Multi-method. 
  • quantitative – Maslach Burnout Inventory – General Survey (MBI-GS)
  • qualitative approach.
  1. Time horizon
  • longitudinal – Pre – Post MBI-GS, Open Questions
  1. Techniques and Procedures

Snowball sampling – a survey with demographics, MBI-GS, consent, details

Intervention – 4 days of Expressive writing and Non-Expressive writing group the last day may include the therapist

Last day or later – participants take the feedback form with MBI-GS and open question – benefit, emotion

Choose 1-2 participants from each group to interview

(Tonarelli et al., 2018)

REF

Baikie, K.A. and Wilhelm, K. (2018). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, [online] 11(5), pp.338–346. doi:https://doi.org/10.1192/apt.11.5.338.

Tonarelli, A., Cosentino, C., Tomasoni, C., Nelli, L., Damiani, I., Goisis, S., Sarli, L. and Artioli, G. (2018). Expressive writing. A tool to help health workers of palliative care. Acta Bio Medica : Atenei Parmensis, [online] 89(Suppl 6), pp.35–42. doi:https://doi.org/10.23750/abm.v89i6-S.7452.

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? Research Onion ?

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Research Onion – Saunders’ (2007)

1. Research Philosophy

the research philosophy is the foundation of any study as it describes the set of beliefs the research is built upon. Research philosophy can be described from either an ontological or epistemological point of view.

Ontology is the “what” and “how”

Epistemology, on the other hand, is about “how”

Three of the main research philosophies

Positivism

knowledge exists outside of what’s being studied. In other words, what is being studied can only be done so objectively, and it cannot include opinions or personal viewpoints – the researcher doesn’t interpret – knowledge can only be true, false, or meaningless

Interpretivism

emphasises the influence that social and cultural factors can have on an individual. This view focuses on people’s thoughts and ideas

Pragmatism

approach research from a practical point of view, where knowledge is not fixed, but instead is constantly questioned and interpreted. For this reason, pragmatism consists of an element of researcher involvement and subjectivity, specifically when drawing conclusions based on participants’ responses and decisions. In other words, pragmatism is not committed to (or limited by) one specific philosophy. –  The fact that the experiment can be altered to suit the researcher’s needs is an example of pragmatism – in other words, the outcome of the person doing the thought experiment is more important than the philosophical ideas behind the experiment.

2. Research Approach

Inductive approaches entail generating theories from research, rather than starting a project with a theory as a foundation. Deductive approaches, on the other hand, begin with a theory and aim to build on it (or test it) through research.

Inductive approaches are usually used within qualitative research, while quantitative research tends to reflect a deductive approach, usually informed by positivist philosophy.

? Ask yourself whether your research will build on something that exists, or whether you’ll be investigating something that cannot necessarily be rooted in previous research.

3. Research Strategy

  • Experimental research involves manipulating one variable (the independent variable) to observe a change in another variable (the dependent variable) – in other words, to assess the relationship between variables. The purpose of experimental research is to support, refute, or validate a research hypothesis. This research strategy follows the principles of the scientific method and is conducted within a controlled environment or setting (for example, a laboratory). Experimental research aims to test existing theories rather than create new ones, and as such, is deductive in nature. Experimental research aligns with the positivist research philosophy, as it assumes that knowledge can only be studied objectively and in isolation from external factors such as context or culture.
  • Action research is conducted in practical settings such as a classroom, a hospital, a workspace, etc – as opposed to controlled environments like a lab. Action research helps to inform researchers of problems or weaknesses related to interactions within the real-world. With action research, there’s a strong focus on the participants (the people involved in the issue being studied, which is why it’s sometimes referred to as “participant action research” or PAR. – The researcher comes with an idea and it is implemented with the help of the community (i.e. the participants). The findings are then discussed with the community to see how to better the intervention. The process is repeated until the intervention works just right for the community. In this way, a practical solution is given to a problem and it is generated by the combination of researcher and community (participant) feedback. – Action research is most commonly adopted in qualitative studies and is rarely seen in quantitative studies. This is because, as you can see in the above examples, action research makes use of language and interactions rather than statistics and numbers.
  • A case study is a detailed, in-depth study of a single subject – for example, a person, a group or an institution, or an event, phenomenon or issue. In this type of research, the subject is analysed to gain an in-depth understanding of issues in a real-life setting. The objective here is to gain an in-depth understanding within the context of the study – not (necessarily) to generalise the findings. – when conducting case study research, you take the social context and culture into account, which means that this type of research is (more often than not) qualitative in nature and tends to be inductive.
  • Grounded theory let the data inform the development of a new theory, model or framework.the theory you develop is “grounded” in the data. Ground theory is therefore very useful for research into issues that are completely new or under-researched.
    • Grounded theory research is typically qualitative and takes an inductive approach. Typically, this form of research involves identifying commonalities between sets of data, and results are then drawn from completed research without the aim of fitting the findings in with a pre-existing theory or framework.
  • Ethnography involves observing people in their natural environments and drawing meaning from their cultural interactions. The objective with ethnography is to capture the subjective experiences of participants, to see the world through their eyes. 
    • It generally reflects an interpretivist research philosophy and involves an inductive, qualitative research approach. However, there are exceptions to this – for example, quantitative ethnography as proposed by David Shafer.
  • An archival research strategy draws from materials that already exist, and meaning is then established through a review of this existing data. This method is particularly well-suited to historical research and can make use of materials such as manuscripts and records.

4. Choices

how many data types (qualitative or quantitative) you’ll use in your research. There are three options – mono, mixed, and multi-method.

Mono method means that you’ll only make use of one data type – either qualitative or quantitative.

Mixed-methods use of both quantitative and qualitative data

Multi-method. you’d make use of a wider range of approaches, with more than just a one quantitative and one qualitative approach.

5. Time horizon

how many points in time you plan to collect your data at.

  • longitudinal – collect data over multiple points in time. This option is highly beneficial when studying changes and progressions over time.
  • Cross-sectional – This is where data is collected at one point in time.

6. Techniques and Procedures

  • Decide on what data you’ll collect and what data collection methods you’ll use (for example, will you use a survey? Or perhaps one-on-one interviews?)
  • Decide how you’ll go about sampling the population (for example, snowball sampling, random sampling, convenience sampling, etc).
  • Determine the type of data analysis you’ll use to answer your research questions (such as content analysis or a statistical analysis like correlation).
  • Set up the materials you’ll be using for your study (such as writing up questions for a survey or interview)

Let’s Recap: Research Onion 101

The research onion details the many interrelated choices you’ll need to make when you’re crafting your research methodology. These include:

  • Research philosophy – the set of beliefs your research is based on (positivism, interpretivism, pragmatism)
  • Research approaches – the broader method you’ll use (inductive, deductive, qualitative and quantitative)
  • Research strategies – how you’ll conduct the research (e.g., experimental, action, case study, etc.)
  • Choices – how many methods you’ll use (mono method, mixed-method or multi-method)
  • Time horizons – the number of points in time at which you’ll collect your data (cross-sectional or longitudinal)
  • Techniques and procedures (data collection methods, data analysis techniques, sampling strategies, etc.)

REF.

Phair, D. and Warren, K. (2021). Saunders’ Research Onion: Explained Simply. [online] Grad Coach. Available at: https://gradcoach.com/saunders-research-onion/.

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Thesismind (2019). Analysis of Saunders Research Onion. [online] Thesismind. Available at: https://thesismind.com/analysis-of-saunders-research-onion/.

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5th intervention Journal (preparing)

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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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Burnout

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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 Feedback Week 18

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The change: self-care for ending the stress cycle for people who have burnout

Timeline:

(18) 5-11 june: prepare for first intervention, create form, find participants, talk with art therapist, book space, buy art equipment, find art therapist who can work with me in Thailand

(19) 12-18 june: finalise and contact participants, doing the first intervention on 16th june afternoon 1-4pm, summarise and analyse the outcome, finalise art therapist in Thailand 

(20) 19-25 june: talking, research for the next intervention in Thailand, creating and developing from last intervention, talk with more expert

26 june – 1 july: 8,15 july – im going to do next intervention in Thailand, prepare workshop

Intervention

  • Talk about Burnout
  • Cause
  • Symptom
  • Factors

1. Workload

2. Sense of control/influence

3. Reward/acknowledgement

4. Community = isolation/conflict/disrespect

5. Fairness = favouritism / discrimination

6. Value = meaningful job

Activity

  • Part1: ice breaking 1
  • Part2: ice breaking 2
  • Part3: Burnout – Create art that related to your burnout
  • Part4: What the hell I’m doing here

Obj: address the mismatch between individuals and factors in work that cause burnout; which factor relate to you the most

  • Part5: Group Talk Creative life
  • Part6: Self Care

then develop for the next intervention… ❤️

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Unit 3 Feedback Week 17

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Finding an art therapist in London ✅

Mr Dome, from he, art, psychotherapy Graduated with MA in Art Psychotherapy at Goldsmiths, University of London.

We will run the workshop on Fri 16 June, 1-4pm. It’s the first intervention.

I will promote the workshop on Facebook and Instagram and by friends to friends.

The poster

I will use Maslach Burnout Inventory – General Survey (MBI-GS) in the form to screen participants who can attend the workshop.

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Unit 3 Feedback Week 16

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Feedback from Cynthia Week 16

Do you do it in England too? >> Consider about do the workshop in London

Where does creativity come from, and where does capture occur?

Where did these burnout people come from? Why?

Is self-compassion too difficult?

Is it easier to find yourself? Because of the young age (20-30)

Colour of Cambodia >>>> can talk with

Talk to Art in UAL !!!

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WWHW proposal

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The area that I intend to research is people in Thailand’s creative industries who have burnout. Art therapy and the creative workshop process can help them overcome their problems. So, my research question is, “How can art therapy help people in Thailand’s creative industries cope with burnout?”

            Why will this research be of value to me and the world? Because I have been through mental health issues and work in the creative industries. I want to help people in the way that I know I can. So, I want to find ways to raise awareness and help them improve at work and in life. They can do the job more creatively and love themselves more. This research can build self-compassion for me and the people I will work with.

            I created the survey and collected data from people in Thailand’s creative industries, such as creatives, graphic designers, writers, etc. They have mental health problems in the workplace: burnout, stress, and work pressure. 37.6% of them want to change and fix the problem now. Then I interviewed six people from the survey, and they said the same things but deeper, depending on their position of work: full-time, part-time, or freelance. Based on research, Self-Compassion Explains Less Burnout (Hashem and Zeinoun, 2020) and Joseph (2022) said that in future interventions, “self-compassion is a crucial and essential component of burnout intervention that contributes to self-care practises. Regarding ethics, I will complete the participant consent form and MAAI Ethical Reflection Document, keeping this data only for this research and always discussing my project with tutors and therapists. In the intervention, I will consider content warnings, setting firm boundaries, and creating a safe space.

            Methodology: Early Intervention. At first, I will promote art therapy via online social media and let Thailand’s creative industries people take a burnout pre-measurement: Maslach Burnout Inventory-General Survey (MBI-GS) (Bria et al., 2014), which was translated into Thai, then choose participants who have high scores to be in my first workshop in July. The process in the workshop will be:

  1. Introduction and Ground Rules
  2. Icebreaker: pick a postcard, explain, and introduce yourself.
  3. Part one: create self-compassion. Draw a heart with any art form, then discuss it in a group.
  4. Part two: talk about work experience in the group.
  5. Part three: unblocking creativity

            Creative Unblock (Krysa, 2014) Create a painting that has no relation to your typical style. Use colours and materials you would prefer to avoid, make marks that feel strange, and take risks that go against your established practices. Your ability to think creatively has grown and could soon become a liability. Do something that nobody can attribute to you. Then discuss it in the group.

            After the workshop, let participants take the Burnout Post-Measurement (MBI-GS) and write feedback on the pros, cons, and feelings about the workshop.

            If I achieve this mastery, I want to explore new opportunities in the creative industry and build connections for career growth. This project will help people in the creative industries understand mental health better. The outcome of this project will give the participants and those who know about it a positive outlook on their mental health and overall well-being. Also, connect networks of people in the creative industries together and create a community for these people to share their stories.

The Reading list that I have already read some of them and will read more: https://docs.google.com/spreadsheets/d/15dp-jSAYmt4N1m5zZ2xrUMAsJdpqCu0vm64bjijFt50/edit?usp=sharing

Reference

Bria, M., Spânu, F., Băban, A. and Dumitraşcu, D.L. (2014). Maslach Burnout Inventory – General Survey: Factorial validity and invariance among Romanian healthcare professionals. Burnout Research, [online] 1(3), pp.103–111. doi:https://doi.org/10.1016/j.burn.2014.09.001.

Hashem, Z. and Zeinoun, P. (2020). Self-Compassion Explains Less Burnout Among Healthcare Professionals. Mindfulness, 11(11), pp.2542–2551. doi:https://doi.org/10.1007/s12671-020-01469-5.

Joseph, T. (2022). Burnout and How Self-Care and Self-Compassion Can Help. Psychology Doctoral Specialization Projects. [online] Available at: https://encompass.eku.edu/psych_doctorals/22/?utm_source=encompass.eku.edu%2Fpsych_doctorals%2F22&utm_medium=PDF&utm_campaign=PDFCoverPages [Accessed 17 May 2023].

Krysa, D. (2014). Creative block : get unstuck : discover new ideas : advice and projects from 50 successfu artists. San Francisco, California: Chronicle Books Llc.

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The Change I Want to See

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The Change I Want to See is something about Mental health that I have experienced before.  For all depression and anxiety, I use art to cope with myself and talk with people I trust.

More than 3 million Thais struggle with mental illness. (World Economic Forum, n.d.). While Thailand has made significant progress in addressing child and adolescent mental health, particularly in national policy and legislation as well as targeted responses in the health sector, the study notes that there are still significant gaps in addressing adolescent mental health, including an inadequate budget, limited coordination among different service sectors, a shortage of psychiatrists, and an underqualified workforce across all industries. (www.unicef.org, n.d.)

I interviewed a few people, and one is an art therapist from Thailand. She said she used to do an online Open Heart club, free of charge, accessible to the general public. If I want to do an art club or community, I need a plan and funds. There is a lot of it that must use hidden costs. According to research, through various creative pathways that specifically enlighten meaning and purpose and heighten positive feelings and involvement, art therapy aids individuals in achieving greater well-being. Wilkinson and Chilton (2013)

Wilkinson and Chilton (2013) also draw attention to the unique advantages of the art therapy process to produce mastery and flow, to improve mood, and to inspire, create, and illuminate meaning considering the paradigm shift towards positive psychology. Because vibrant societies depend on creativity

Another group of people that I interviewed created an event called ‘Feel (in) Space’. It’s a painting picnic workshop with live music in a park in Thailand. They created creative and relaxed vibes. In the art club group, they have been trained to ask questions about ‘What’s going on lately?’. All the questions, they supervise by the art therapist and counsellor. This event keeps the vibe to be positive and uses positive psychology to help.

Creating a safe space is something that Thai people need. Thailand lack of a space where we can talk and create art. The Change I Want to See is Destigmatize Mental Health/ Well-being in Thailand. I want to create More Open Art Club/Communities/Safe Spaces that everyone can join to do art and talk in Thailand. Not just people with mental health issues but everyone feels free to join without any conditions. I am returning to Thailand this July to work with this space, and it will likely be the prototype and intervention for my final project. I must contact more art therapists and psychologists to help with the knowledge and details. I need to interview more people about the space I want to make, and it can be just an exhibition in July where people create their art pieces, do whatever they want and talk in a group.

It sounds like a significant change and a big one. I will start with a small step, and this project can change my life and maybe someone’s life too.

ref.

Wilkinson, R.A. and Chilton, G. (2013). Positive Art Therapy: Linking Positive Psychology to Art Therapy Theory, Practice, and Research. Art Therapy, 30(1), pp.4–11. doi:https://doi.org/10.1080/07421656.2013.757513.

World Economic Forum. (n.d.). What Thailand can teach us about mental health. [online] Available at: https://www.weforum.org/agenda/2020/02/mental-health-investment-thailand/.

‌www.unicef.org. (n.d.). Alarming poor mental health trend among children and adolescents in Thailand requires urgent investment in services. [online] Available at: https://www.unicef.org/thailand/press-releases/alarming-poor-mental-health-trend-among-children-and-adolescents-thailand-requires.

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