Self-Care Guide - Mindpeacemindpeacecincinnati.com/wp-content/uploads/SelfCareReportR13.pdf · Self-care refers to the activities and routines practiced to benefit one’s psychological,

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Self-Care Guide

January 2018

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TABLEOFCONTENTSI.WhatisSelf-Care&WhataretheBenefits?................................................................................................................3

II.Burnout,CompassionFatigue&SecondaryTraumaticStress……………………………………………....………….4

TipsforDecreasingtheEffectsofTraumaExposureandStress……………………..…………….…….…..5

III.WhoShouldPracticeSelf-Care?...................................................................................................................................5

Self-CareforTherapists……………………………………………………………………………………………………………....5

Self-CareforTeachersandSchoolStaff………………………………………………………………………………......…….6

Self-CareforStudents………………………………………………………………………………………………………………….6

Self-CareforParentsandFamilies……………………………………………….…………………………………………….…6

IV.FacetsofSelf-Care………………………………………………………………………………………………………….………………..7

Physical………………………………………………………………………….……………………………………….…………..........7

Psychological……………………………………………………………………….……….…………………………………………....7

Spiritual………………………………………………………………………………………………………………………………..…..8

V.Methods/ToolsofSelf-Care………………………………………………………………………………………………………..........9

Books……………………………………………………………………………………………………………………………………..….9

InteractiveTools……………………………………………………………………………………………………………………......9

Online………………………………………………………………………………………………………………..…..……..….9

Magazines………………………………………………………………………………………………………………………..9

Apps…………………………………………………………………………………………………………………………………10

Videos………………………………………………………………………………………………………………………………10

VI.DevelopingaSelf-CarePlan……………………………………………………………………………………………………...…...11

APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE………………………………………………………….………..………12

I.OfficeStretches………………………………………………………………………………………………..………………...…..12

II.ListofSelf-CareActivities……………………………………………………………………………..………………………..12

III.BrainBreakIdeas……………………………………………………………………..………………………………………….14

APPENDIXB:TIPSFORGOODSLEEP……………………………………………………………….………………………………….15

APPENDIXC:SAMPLESELF-CAREPLAN………………………………………………………………………………………….…..17

REFERENCES……………………………………………………………………………………………………………………………………….19

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I.WHATISSELF-CARE&WHATARETHEBENEFITS?

Self-carereferstotheactivitiesandroutinespracticedtobenefitone’spsychological,physical,andspiritualwell-being.Self-careactivitiesshouldbepracticedonaregularbasistopromotementalwell-being.Learningsomethingnew,focusingonbreathing,physicalexerciseandexpressingcreativityareallexamplesofself-careactivities.Self-carecanbeassimpleaswakingup10minutesearlierthanyounormallywouldsothatyouhavetimetoenjoyyourmorningcoffeeinpeace.Self-carecanalsobeasluxuriousastreatingyourselftoaprofessionalmassage.

Itisimportanttorecognizethedifferencebetweenself-careandself-indulgence.Accordingtoanarticlewrittenbylicensedpsychologist,ChristineMeinecke(2010),“Self-indulgenceischaracterizedbyavoidanceoftheeffortfulandsubstitutionofquickandeasyantidotes.”Inotherwords,self-indulgencetypicallyinvolvesusingtheterm“self-care”asawaytojustifybehaviorsthatonlytemporarilyrelievestress,suchasalcoholconsumption,turningtofoodforcomfort,andbinge-watchingtelevision.Thesebehaviorsmayrelievestressquicklyandtemporarilybutcouldhavedetrimentallongtermeffectsonone’shealth.Self-careisfocusedonmanagingandpreventingstressandexhaustioninwaysthatarebeneficialtoouroverallwell-being.

Researchhasshownthattherearemanybenefitsofacomprehensiveself-careplan.Self-careactivitieshavebeenprovento:

• Reducestress• Increaseproductivity• Improvehealth• Helponeachievework-lifebalance• Preventburnoutandcompassionfatigue

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II.BURNOUT,COMPASSIONFATIGUE&SECONDARYTRAUMATICSTRESS

Burnoutis"astateofmentaland/orphysicalexhaustioncausedbyexcessiveandprolongedstress,"(CenterforMentalHealthinSchoolsatUCLA,2015).Burnoutoccursinthreestages:StressArousal,EnergyConservation,andExhaustion.TheStressArousalstageincludesbothphysiologicalandpsychologicalresponses,whichcouldincludeirritability,bruxism(grindingteethatnight),headaches,andforgetfulness.Thesecondstageofburnout,EnergyConservation,mightincludesymptomssuchasprocrastination,excessivetimeoffwork,socialwithdrawal,andincreasedsubstanceabuse.Thefinalstageofburnout,Exhaustion,couldinvolvesadness,suicidalideationsandchronicheadachesorgastrointestinalproblems.Thesestagestypicallyoccursequentially,butinterventiontostoptheprocesscanbeginatanystage.

AccordingtotheNationalChildTraumaticStressNetwork(2011),SecondaryTraumaticStress(STS)istheemotionalburdenthatresultswhenanindividualhearsaboutthefirsthandtraumaexperiencesofanother.SymptomsofSTScanbesimilartothoseofpost-traumaticstressdisorderincludinghypervigilance,guilt,fear,andre-experiencingpersonaltrauma.ResearchhasshownthatexperiencingSTSisoftentimesapredictivefactorthatatherapistorotherhelpingprofessionalwilleventuallyleavetheircareerandenteradifferentlineofwork(FactSheet).

TheCompassionFatigueAwarenessProject(2017)referstoCompassionFatigueasanSTSdisordercausedfromfocusingonotherswithoutpracticingself-care.Symptomsofcompassionfatigueinclude,butarenotlimitedto:

• Apathy• Isolation• Compulsive

behavior• Mentaland

physicalfatigue• Difficulty

concentrating

(NationalChildTraumaticStressNetwork,2011)

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TIPSFORDECREASEATINGTHEEFFECTSOFTRAUMAEXPOSUREANDSTRESS

• Bemindfulofthephysicalenvironmentaroundyourworkspaceandor/agencyandhowitcouldinvitemorejoy,funandcreativity.

• Create“go-to”boxofcomfortcareitemsthathelpyouengageinplayfulness,relaxationorarere-energizing.

• Establishacoloringareaforstaff.• Includecreativityintostaffmeetingsbybeginningwithapoem,songorstorythatrelatestothe

organization’smissionorvalues.Invitestafftotaketurnsbeingresponsibleforthisactivity.• Supportcolleaguesthroughnotesofgratitude,affirmationorinspiringquotes.Thiscouldbedonethrough

usingstickers,magazinecollagesorotherexpressiveideas.

Formoredetailsvisit:https://www.starr.org/training/tlc/blog/self-care-creativity-trauma-informed-workplace

III.WHOSHOULDPRACTICESELF-CARE?

Ideally,self-careshouldbepracticedbyeveryone.However,thosewhohaveacareerasacaregiverorthosewhoworkinafieldwhereemployeeburnoutiscommonshouldviewself-careasahighpriority.Aself-careplancanbeusedforbothpreventionandtreatmentofstress.Thosewhoarealreadyexperiencingworkplacestressshouldpracticeself-care,butthosewhomaynotyetbeexperiencingstressshouldpracticeitalso.

SELF-CAREFORTHERAPISTS

AccordingtoanarticlefromtheAmericanPsychologicalAssociation(2005),therapists,duetotheirlineofwork,areatariskforpsychologicalproblems.Researchshowsthat50%ofprofessionalswhoworkwithtraumapatientsreportfeelingdistressed.Therapistsfacethechallengeofmanagingmultiplenonreciprocalrelationships,meaningthetherapistislisteningtotheproblemsandexperiencesofmultipleclientsandfocusingsolelyonhisorherclientsduringworkinghours.

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SELF-CAREFORTEACHERSANDSCHOOLSTAFF

Teachersexperiencealotofjobpressurethatcanputthematriskforjobburnout.Standardizedtesting,lackofclassroomresources,andmanagingunmotivatedordisrespectfulstudentscanallbefactorsleadingtodistressinteachers(BLS,2015).

Itisidealforteacherstopracticeself-carethroughouttheschoolday.Timebetweenclassperiodscanbeutilizedforaquickmindfulmeditationbeforethenextclassofstudentsarrives.Thistimecanalsobeusedforsomelightstretching.Practicingself-carewithstudentscangiveboththeteacherandstudentsadesignatedtimetopracticeself-care.Thiswillalsodemonstratetostudentstheimportanceofpracticingself-care.Teacherscanpracticeself-carewiththeirstudentsby:

CheckoutthisresourceonMindfulTeachersfortipsonpracticingself-care!http://www.mindfulteachers.org/p/self-care-resources.html

SELF-CAREFORSTUDENTS

Studentsshouldstartpracticingself-careatanyearlyage.Self-carecanbeespeciallybeneficialtostudentswhomaybeexposedtotraumaticenvironments.Self-careisalsobeneficialforstudentsexposedtohighperformingenvironments.Inordertoensurestudentsarelearningaboutself-care,teacherscanpracticeself-carewiththeirstudentsinvariousways:

• Utilizekinestheticbrainbreaksduringclassperiods.Thisinvolvesgettingstudentsoutoftheirseatstoparticipateina1-3minuteactivitytothinkandmovethebody(SeeAppendixAforexamples)

• Takingbreakstoenergizewithahealthysnackduringclass,ifallowedbytheteacher• Celebratesmallmoments—haveasmall“endofthesemester”celebration• Takeawalkoutsideonaniceday

SELF-CAREFORPARENTSANDFAMILIES

Parentsandfamiliesshouldalsopracticeself-care.Parentstodaycanbeveryoverwhelmedattemptingtokeepupwithallofthedemandsandstressesoffamilylife.Parentsoftenfocusonthehealthoftheirchild,ratherthanworryingabouttheirownhealth.Somewaysparentscanpracticeself-careinclude:

• Planningregulardatenightstospendtimetogether• Makingsureyoutaketimeoutofyourdaytoeat,ratherthanskippingmeals• Takinga30-minutewalkoutsidebeforethekidswakeup• Keepingintouch,andmakingtimeforfriends• Takingtimetoreadordosomethingyouenjoybyyourself• Enjoyingfamilydinnerswithoutthedistractionsofelectronicsortelevision

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IV.FACETSOFSELF-CARE

Approachingself-careasamulti-facetedconceptcanbehelpfulintheprocessofcreatingaself-careplanandhelpingpromoteabalancedapproachtostressmanagement.Practicingself-careinoneofthesecategoriesmaypositivelyinfluenceanotheraspectaswell.Forexample,“nearlytwo-thirdsofadultyogausersreportedthatasaresultofpracticingyogatheyweremotivatedtoexercisemoreregularly,and4in10reportedtheyweremotivatedtoeathealthier,”(NCCIH,2016).

PHYSICAL

AccordingtoUtahStateUniversityCounselingandPsychologicalServices,“Physicalself-careinvolvesactivitiesthatimprovephysicalhealth,includingdietandexercise,beingactive,consumingfoodswithhighnutritionalvalue,andgettingplentyofsleep”(2010).Evidenceshowsthatparticipatinginregularphysicalactivitycanimprovementalwell-being(Taylor,Sallis,&Needle,1985).Inaddition,researchhasshownthatexercisecanalleviatelong-termdepression(APA,2011).

Examplesofphysicalself-careinclude:

• Beinnature.Takeawalkaroundthebuildingduringtheworkdaytogiveyourselfaquickmoodboost.

• Inhale,diffuse,orapplyessentialoilstoyourskin,suchaslavenderorrosetorelaxduringtimesofstress.

• Stretchatyourdesk(AppendixA).• Developingaregularsleepschedule.

AccordingtotheCDC,sleepinglessthan7hourspernightislinkedtoincreasedriskofpoormentalhealth(2016).SeeAppendixBfortipsonsleep.

• Eatnutritiousfoodssuchasfruits,vegetablesandleanmeats,andlimitingrefinedcarbohydratesandaddedsugar.

• Drinkwater!–ThecurrentInstituteofMedicinerecommendationis13cupsformenand9cupsforwomenperday(NASEM,2015).

• Physicallyremoveoneselffromareasofcrisisortrauma.• Exerciseordancetogetoutextraenergyandrelax.Thishelpstoreleaseendorphins(chemicalin

yourbrain)thatmakeapersonfeelgood.• Participateinexpressivearttherapyincludingpoetry,writingorcoloring.

PSYCHOLOGICAL

Psychologicalself-careinvolvestakingcareofyouremotionsandmentalwell-being.Settinghealthyboundaries,learningwhentosaynotoextracommitments,andovercomingperfectionismallfallunderthecategoryofpsychologicalself-care.

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• Seeatherapistregularlyorduringtimesofhighstress(CheckwithyouremployertoseeifthesevisitsarecoveredunderyourEAP).

• Participateinsupportgroups.• Keepajournaltoclarifythoughts.

Evidenceshowsthatwritingaboutstressfuleventshelpscometotermswiththem,reducingtheimpacttheyhaveonyourlife(PsychCentral,2016).

• Takeabreakfromtelevision,socialmediaandtheinternettoavoidexposuretonegativeinformation.

• Seekoutpeersupport.Talkwithotherswhohavesharedexperiencesordevelop/engageincompassionatefriendshipswithothers.

• Beanactivememberofyourcommunity.• Empoweryourselfthroughlearningandpsychoeducation.• Lookatpicturesoflovedones.• Advocateforothers.Findwaystomakechangesforthebettermentofsociety.• Expressemotionalhealingpracticesofcrying,laughingorstorytelling.

SPIRITUAL

Spiritualself-careinvolvescaringforyoursoul.Spiritualwellnessinvolvesseekingapurposeandmeaninginhumanlife.Practicingspiritualself-carecanhelpyoufindpeacebetweenyourinnerfeelingsandemotionsandthestressorsofyourlife.Waystopracticespiritualself-careinclude:

• Meditation• Yoga• Prayer/Attendingachurchservice• Expressinggratitude

Additionalhealingpracticesareavailableat:https://alamedacountytraumainformedcare.org/trauma-survivors-and-family/self-care-tips/

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V.METHODS/TOOLSOFSELF-CARE

BOOKS

• Self-CompassionbyKristinNeff,PhD(2015)“Thisbookoffersexpertadviceonhowtolimitself-criticismandoffsetitsnegativeeffects,enablingyoutoachieveyourhighestpotentialandamorefulfilledlife”(SelfCompassion,2017).

• TraumaStewardship:AnEverydayGuidetoCaringforSelfWhileCaringforOthersbyLauravanDernootLipsky(2007)“Thisbookisanavigationaltoolforrememberingthatwehaveoptionsateverystepofourlives.Wechooseourownpath.Wecanmakeadifferencewithoutsuffering;wecandomeaningfulworkinawaythatworksforusandforthoseweserve.Wecanenjoytheworldandsetitstraight.Wecanleavealegacythatembodiesourdeepestwisdomandgreatestgiftsinsteadofonethatisburdenedwithourstrugglesanddespair”(InsidetheBook,2017).

• TheGiftsofImperfectionbyBreneBrown(2010)“Inthisbest-sellingbook,aresearcherofShameandVulnerabilitytalksaboutthejourneyto'Wholeheart'livingviaher10guidepoststohelpreadersrealizetheirrealstrengthofcharacterthroughthecouragetoaccepttheirimperfection”(TheGiftsofImperfection,2017).

INTERACTIVETOOLS

ONLINE:

• LifeJournal:Thisisanonlinejournalingplatformthatprovidesawordprocessingtoolforprivatejournaling,journalprompts,andawaytokeepjournalentriesorganizedbytopicanddate.(www.LifeJournal.com)

• Mindcheck:Visitthissiteforinteractivetoolstohelpwithstress,relaxationtechniques,healthythinkingandmore.(http://mindcheck.ca/stress/stress-self-care-resources)

MAGAZINES:

• Spirituality&Health:Thisisamagazinewhichcoversarangeoftopicsincludinghealthandspirituality,meditation,wellness,nutrition,creativity,holisticmedicineandmore.Subscribeatwww.spiritualityhealth.comfor$24.95/year.

• SelfCareMagazine:Thisisadigitalresourceofpodcasts,newsletters,andself-caretipsforprofessionalswhowanttobehappierandhealthieratworkandhome.(www.myselfcaremagazine.com)

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APPS:

• Calm:Thisisanapplicationforamobiledevicethathelpstheuser practicemindfulmeditationandalsoprovidesanoptionfor“sleepstories”to helptheuserfallasleep.

• SleepCycle:Thisisanapplicationwhichservesasanalarmclockthat trackstheuserssleepcyclesandwakestheuserupduringlightsleep.Waking upduringlightsleepisthenaturalwakingpoint,allowingtheusertofeelmore restedthanwakingupbyanalarmduringdeeporREMsleep.

• RelaxMelodies:Thisisanapplicationforamobiledevicethathelps theuserfall

asleep.Theusercancombinemelodiestolistento.Theapplication focuseson

integratingmindfulnessintotheuser’ssleeproutine.

• YogaGlo:Thisisanapplicationforamobiledevicewhichhasyogaand meditationclassesatalllevelsfor$18/month.

• ProviderResilience:Thisisanapplicationforamobiledeviceforcaregiverspronetoburnout,compassionfatigueandsecondary traumaticstress.Theappprovidestoolstohelptheproviderremain emotionallyhealthyandproductiveviaself-assessmentandoverallresilience ratings.AvailableforandroidandiOSdevices.

VIDEOS:

• “JustBreathe”YouTube:ThisYouTubevideois2minutesofsimple,mindfulbreathing(https://www.youtube.com/watch?v=Eqyj6Rp2Q1w)

• Gaia:WithGaia,youcanstreamyogavideosonlinetopracticeyogaanywhere!https://www.gaia.com/yoga/practices?utm_source=google+paid&utm_term=+yoga%20+on%20+tv&utm_campaign=1-usa-yoga-general-broad&utm_content=yoga-tv-channel-broad&utm_medium=cpc&ch=my

• “BeyondtheCliff”TedTalkbyLauravanDernootLipskyhttps://www.youtube.com/watch?v=uOzDGrcvmus

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VI.DEVELOPINGASELF-CAREPLAN

Self-careisdynamicanddifferentforeveryone.Forsomeonewhoisdevelopingtheirown,personalizedself-careplan,itisimportanttotakesometimeforself-reflection.Herearesomestepstogetstartedondevelopingaself-careplan.

1. Gettoknowyourself.Belowisalistofquestions,adaptedfromSafePlace’sStaffSelf-CarePlanWorksheet(ReiserandButler,n.d.)thatmaybehelpfultoguideyourself-reflectionandtoestablishastartingpointforthedevelopmentofyourself-careplan.

ü Namesomesituationsthattypicallycauseyoutofeelstressedoroverwhelmed

ü Howdoesyourappearanceorbehaviorchangewhenyoufeelthatyouarelosing

control?(Ex.Redface,swearing,unabletolisten,blamingothersforproblems,walking

awayfromproblems)

ü Whatareyouractionswhenyoufeelthatyouhavelostcontrol?(Ex.Crying,yelling,

shuttingdown,becomingaggressive)

ü Whathelpsyouwhenyoufeelupset,overwhelmed,orstressed?(Breathingdeeply,

talkingtofriends,napping,etc.)

2. Makealistofself-careactivitiesthatyouenjoydoingandthatarebeneficialtoyourwell-being.

Youcancomeupwithyourownfrompastexperience,browsetheweb,orcheckoutalistofself-careideasinAppendixAofthisreport.

3. Createahardcopyofyourself-careplan.Theplancanbehandwrittenorelectronic.Theimportanceofthisstepisthatyourplanisaccessibleandeasytoreferenceandmodify.SeeAppendixCforasampleself-careplan.

Itisimportanttoutilizeyourself-careplanonceyouhavecreatedit.Herearesomesuggestionstohelpmakeself-careahabit:

• Scheduleself-caretimeintoyourplanner/agenda• Writeyourself-careplanonanindexcardandcarryitwithyouinyourpurseorwallet• Storeyourself-careplaninthe“notes”sectionofyoursmartphone• Explorenewwaystopracticeself-caretostayinspired

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APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE

I.OFFICEDESKSTRETCHES

II.LISTOFSELF-CAREACTIVITIES(ADAPTEDFROMSAFEPLACEWORKSHEET)

Physical

• Dophysicalactivitiesthatarefun• Eatregularhealthymeals• Exercise• Getenoughsleep• Getamassage• Getroutinemedicalcareforprevention• Stretch• Takeabreakfromtechnology• Wearclothesthatyouarecomfortablein

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Psychological

• Dosomethingyou’reabeginnerat• Maketimeforself-reflection• Readliteraturethatisnotrelatedtoyourwork• Saynotoextraresponsibilitiessometimes• Spendtimeoutdoors• Seeapsychotherapistorcounselor

Workplace/Professional

• Arrangeyourworkspacesoitiscomfortable• Askforhelpwhenneeded• Balanceyourworkloadsothatnoonedayistoomuch• Startapeersupportgroup• Usepaidtimeoff• Takearealbreakeveryfewhours• Don’teatatyourdesk

Emotional

• Allowyourselftocry• Feelproudofyourself• Expressoutrageinconstructiveways• Playwithchildren• Spendtimewithpets• Rereadfavoritebooks• Stayincontactwithimportantpeopleinyourlife

Spiritual

• Beopentomysteryandtheunknown• Attendachurchorreligiousservice• Pray• Sing• Listentoinspiringmusic• Spendtimeinnature• Celebrateritualsthataremeaningfultoyou• Memorializelovedoneswhohavepassedon• Meditate

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III.BrainBreakIdeas:

Brainbreaksarequickandeffectiveinchangingyourphysicalormentalstate.Theyareusefulforstudentstohelpactivateandstimulatetheirbrains.Researchshowsbrainbreakscanhelpimprovestudents’concentrationandrelievestress.

Findmoreideasonhowtoincorporatebrainbreakshere:http://www.pgsd.org/cms/lib07/PA01916597/Centricity/Domain/43/Brain%20Breaks.pdf

APPENDIXB:TIPSFORGOODSLEEP

1.Gotobedatasettimeeachnightandgetupatthesametimeeachmorning—evenonweekends.

• SleepinginonweekendscanmakeithardertowakeupMondaymorning• Gethomework/workdoneearlysoyouarenotuplateatnightfinishingit

2.Exerciseduringtheday.

• Striveforaminimumamountofexercise30minutesaday• Exercisingimmediatelybeforebedcaninterferewithsleep(exercise5-6hoursprior)

3.Avoidcaffeine,nicotine,andalcohol,especiallybeforebed.

• Avoidcoffee,chocolate,softdrinks,non-herbalteas,dietdrugs,somepainrelievers• Smokerstendtowakeuptooearlyduetonicotinewithdrawal

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• AlcoholrobspeopleofdeepsleepandREM

4.Tryrelaxingactivitiesbeforebed.

• Warmbath,reading,music,drawing,writing

5.Exposeyourselftobrightlightwhenyouwakeup.

• Sunlighthelpsthebody’sinternalbiologicalclockreseteachday• Expertsrecommendexposuretoanhourofmorningsunlight

6.Don’tlieinbedawake.

• Dosomethingrelaxingifyoucannotfallasleep,untilyouaretired• Theanxietyofnotbeingabletofallasleepcancontributetoinsomnia

7.Createasleepenvironment.

• Createacomfortablebedwithenoughpillowsandblankets• Byonlysleepinginyourbedyoucancreateanassociationbetweenbedandsleep

8.Keepelectronicsoutofbed.

• Limitusageanhourbeforebedsincedevicesstimulatethemind• Keepelectronicstuckedawayandoutofreach• Useanalarmclockinsteadofyourphone

9.Seeadoctorifyoursleepingproblemcontinues.

Information gathered from: National Institutes of Health (www.nih.gov)

AdolescentSleepTips:

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ElementarySleepTips:

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AppendixC:SampleSelf-CarePlan

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