Practicing Self Care in a Busy Life Presented by :
Description: Practicing Self Care in a Busy Life Presented by : Deise P. Capristo, MSW LCSW 65065 Licensed Clinical Social Worker Learning Objectives Learn meaning of stress and burnout and its impact Identify symptoms of stress and burnout Learn the
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slide1. Practicing Self Care in a Busy Life Presented by : Deise P. Capristo, MSW LCSW #65065
Licensed Clinical Social Worker<br>
slide2. Learning Objectives Learn meaning of stress and burnout and its impact
Identify symptoms of stress and burnout
Learn the meaning of SELF-CARE
Improve self awareness
Develop your own self care plan<br>
slide3. Acute Stress
Caused by daily demands and pressures that occur over a short period of time. This type of stress is also the type that can bring out excitement, joy, and thrill as well.
Episodic Stress
A type of acute stress that occurs too frequently in people who set unrealistic demands and get easily overwhelmed in their attempts to meet set goals. This type of stress ceases from time to time. More common in Type A Personality traits.
Chronic Stress
Long term exposure to stressors such as violence, unhappy marriages, relationship conflicts, chronic illnesses, political problems, dysfunctional families, and sentiment of unfulfilled careers. Types of Stress<br>
slide4. Symptoms of Stress Emotional Symptoms Anger
Irritability
Anxiety
Crying spells
Acute periods of depression Physical Symptoms Headaches
Stomachaches
Difficulty breathing
Hypertension
Bowel Distress<br>
slide5. Burnout Prolonged state of emotional, physical, and mental exhaustion caused by excessive untreated stress.
Symptoms include:
motivation decreases
Feelings of hopeless and helplessness
Increase sense of resentment.<br>
slide6. Stress vs. Burnout Stress Characterized by over-engagement
Emotions are over-reactive
Produces urgency and hyperactivity
Loss of energy
Leads to Anxiety disorder
Primary damage is physical Burnout Characterized by disengagement
Emotions are flat
Produces helplessness and hopelessness
Loss of motivation, ideals, and hopes
Leads to detachment and depression
Primary damage is emotional<br>
slide7. “It’s not selfish to love yourself, take care of yourself and to make happiness a priority. It’s necessary.”
-Mandy Hale<br>
slide8. The act of caring for one self through various tiny habits, which together are soothing and brings one self to our optimal self; emotionally, mentally, physically and spiritually. What is Self-Care?<br>
slide9. Emotional / Mental
Identifying, understanding, and nurturing your feelings, your conscious inner state, and your intellect.
Physical
Identifying, understanding, nurturing, and maintaining the health of your body.
Spiritual
Any activity that nurtures the soul and your sense of connection to a higher power and or provides you with a deeper meaning to life. Types of Self-Care<br>
slide10. Prevention and Coping Skills Balance of self and other´s interest
Setting appropriate professional and personal boundaries
Events I can , and can not attend
How late can I work or not work
Having the ability to say “no”
Having the ability to say “yes”
Self-awareness / Self-regulation
Emotional / Mental needs
Physical & Spiritual needs
Make necessary changes to ensure awareness<br>
slide11. Prevention and Coping Skills Engage in activities that rejuvenates your energy, spirit, and or physical health at least 1x/week or more
Exercise
Mindfulness
Yoga
Prayer
Therapy
Journal Writing
Build a supportive community / environment:
Wellness committee
Join a gym / fitness team
All staff retreats / team retreats
Set up a buddy system<br>
slide12. “Radical self-care is what we’ve been longing for, desperate for, our entire lives-friendship with our own hearts.”
-Anne Lamott<br>
slide13. Personal and Professional
Self-Care Plan Identify an activity you will engage in on a regular basis one to three times a week
Identify an activity you will engage your staff at least once a year
Identify an activity you will engage yourself and staff at least once a week at your work place
Identify a person that will help you keep committed to your self care plan<br>
slide14. References Ellen Bard (September 2016). Self-Care Practices. Retrieved Sept 23 from tinybuddah.com: http://tinybuddah.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/
Cynthia Athina Kemp Scherer (September 2016). Emotional Self Care. Retrieved Sept 23 from Desert-Alchemy.com: https://www.desert-alchemy.com/article/emotional-self-care/
Melinda Smith, M.A., Jeanne Segal, Ph.D., and Robert Segal, M.A. (August 2015). Preventing Burnout. Retrieved Aug 25 from helpguide.org: http://www.helpguide.org/articles/stress/preventing-burnout.htm
Sarah Mae Sincero (Sep 10, 2012). Three Different Kinds of Stress. Retrieved Aug 27, 2015 from Explorable.com: https://explorable.com/three-different-kinds-of-stress
www.tulane.edu : tulane.edu/health/wellness/upload/MBSR-Workbook.pdf<br>
Licensed Clinical Social Worker<br>
slide2. Learning Objectives Learn meaning of stress and burnout and its impact
Identify symptoms of stress and burnout
Learn the meaning of SELF-CARE
Improve self awareness
Develop your own self care plan<br>
slide3. Acute Stress
Caused by daily demands and pressures that occur over a short period of time. This type of stress is also the type that can bring out excitement, joy, and thrill as well.
Episodic Stress
A type of acute stress that occurs too frequently in people who set unrealistic demands and get easily overwhelmed in their attempts to meet set goals. This type of stress ceases from time to time. More common in Type A Personality traits.
Chronic Stress
Long term exposure to stressors such as violence, unhappy marriages, relationship conflicts, chronic illnesses, political problems, dysfunctional families, and sentiment of unfulfilled careers. Types of Stress<br>
slide4. Symptoms of Stress Emotional Symptoms Anger
Irritability
Anxiety
Crying spells
Acute periods of depression Physical Symptoms Headaches
Stomachaches
Difficulty breathing
Hypertension
Bowel Distress<br>
slide5. Burnout Prolonged state of emotional, physical, and mental exhaustion caused by excessive untreated stress.
Symptoms include:
motivation decreases
Feelings of hopeless and helplessness
Increase sense of resentment.<br>
slide6. Stress vs. Burnout Stress Characterized by over-engagement
Emotions are over-reactive
Produces urgency and hyperactivity
Loss of energy
Leads to Anxiety disorder
Primary damage is physical Burnout Characterized by disengagement
Emotions are flat
Produces helplessness and hopelessness
Loss of motivation, ideals, and hopes
Leads to detachment and depression
Primary damage is emotional<br>
slide7. “It’s not selfish to love yourself, take care of yourself and to make happiness a priority. It’s necessary.”
-Mandy Hale<br>
slide8. The act of caring for one self through various tiny habits, which together are soothing and brings one self to our optimal self; emotionally, mentally, physically and spiritually. What is Self-Care?<br>
slide9. Emotional / Mental
Identifying, understanding, and nurturing your feelings, your conscious inner state, and your intellect.
Physical
Identifying, understanding, nurturing, and maintaining the health of your body.
Spiritual
Any activity that nurtures the soul and your sense of connection to a higher power and or provides you with a deeper meaning to life. Types of Self-Care<br>
slide10. Prevention and Coping Skills Balance of self and other´s interest
Setting appropriate professional and personal boundaries
Events I can , and can not attend
How late can I work or not work
Having the ability to say “no”
Having the ability to say “yes”
Self-awareness / Self-regulation
Emotional / Mental needs
Physical & Spiritual needs
Make necessary changes to ensure awareness<br>
slide11. Prevention and Coping Skills Engage in activities that rejuvenates your energy, spirit, and or physical health at least 1x/week or more
Exercise
Mindfulness
Yoga
Prayer
Therapy
Journal Writing
Build a supportive community / environment:
Wellness committee
Join a gym / fitness team
All staff retreats / team retreats
Set up a buddy system<br>
slide12. “Radical self-care is what we’ve been longing for, desperate for, our entire lives-friendship with our own hearts.”
-Anne Lamott<br>
slide13. Personal and Professional
Self-Care Plan Identify an activity you will engage in on a regular basis one to three times a week
Identify an activity you will engage your staff at least once a year
Identify an activity you will engage yourself and staff at least once a week at your work place
Identify a person that will help you keep committed to your self care plan<br>
slide14. References Ellen Bard (September 2016). Self-Care Practices. Retrieved Sept 23 from tinybuddah.com: http://tinybuddah.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/
Cynthia Athina Kemp Scherer (September 2016). Emotional Self Care. Retrieved Sept 23 from Desert-Alchemy.com: https://www.desert-alchemy.com/article/emotional-self-care/
Melinda Smith, M.A., Jeanne Segal, Ph.D., and Robert Segal, M.A. (August 2015). Preventing Burnout. Retrieved Aug 25 from helpguide.org: http://www.helpguide.org/articles/stress/preventing-burnout.htm
Sarah Mae Sincero (Sep 10, 2012). Three Different Kinds of Stress. Retrieved Aug 27, 2015 from Explorable.com: https://explorable.com/three-different-kinds-of-stress
www.tulane.edu : tulane.edu/health/wellness/upload/MBSR-Workbook.pdf<br>