SELF CARE - REMAINING SELF CARE - REMAINING RESILIENT RESILIENT Sue Covey, LICSW UW CareLink Program
Feb 02, 2016
SELF CARE - REMAINING SELF CARE - REMAINING RESILIENT RESILIENT
Sue Covey, LICSWUW CareLink Program
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Events over the past recent years that are anxiety provoking and may even feel frightening
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Events on your home front scene are also challenging
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REFLECT ON THE EVENTS OF THE PAST 1 – 2 YEARS THAT ARE OF CONCERN
YOUR CURRENT SITUATION: WHAT ARE THE MOST RECENT
“DEMANDS” THAT ARE NOW ON YOUR PLATE?
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Put self on a scale from 1 to 10.
1______________________________10
1 = quite stressed; minimal resilience 10 = very resilient
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Goals:
Answer the following questions:
What am I willing to do to move up “one notch” from how I am operating today?
What do I do to perpetuate my own “distress”
OR: What am I doing to decrease my
resilience?
WHAT IS STRESS?WHAT IS STRESS?
STRESS =STRESS = Reaction of your body to the
demand(s) that are placed on it
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Our Perceptions Affect How We Cope with Change
EVENTA
RESPONSE
D
COPING
Physical
Emotional
Behavioral
PERCEPTION
B
THOUGHTS
Beliefs
Assumptions
FEELC
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STRESS MANAGEMENTSTRESS MANAGEMENT
Inside job Eustress vs. Distress Effects on stress level
Intensity Duration short-term prolonged Number of stressors Coping style and skills
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What Are We Concerned About?
Intensity of the stress Duration of the stress Constant / Repeated
activation of the stress response (stressful life events experienced with little or no time to recover)
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The Cumulative Nature of Stress
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STRESS RESPONSESTRESS RESPONSE
EVENT - ANXIETY/TENSION
HYPOTHALAMUS PITUITARY GLAND ADRENAL GLANDS SYMPATHETIC RESPONSE MAJOR ORGANS (lungs, liver, heart) INCREASE BLOOD to BRAIN & MUSCLES INCREASE ADRENALIN
STAGES: ALARM; RESISTANCE; EXHAUSTION
STRESS STRESS ==
EXTERNAL + EXTERNAL + INTERNALINTERNAL
HOW MUCH CHANGE HAS OCCURRED IN THE HOW MUCH CHANGE HAS OCCURRED IN THE PAST YEAR FOR YOU?PAST YEAR FOR YOU?
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THE CHALLENGE: TURNING DOWN THE WORRY TURNING DOWN THE WORRY
THERMOSTATTHERMOSTAT& Finding Peace of Mind & Resilience
During Uncertain Times
When Change Can’t be Controlled
What can be controlled?
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What Can Be Controlled?
Thoughts Feelings Behavior
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MAINTAINING RESILIENCE AND DECREASING THE WORRY
THERMOSTAT
Thoughts Balanced Lifestyle Aware of Signals
Relaxation Exercise Basic Needs
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Resilient thinking
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Stress-Resistant vs. Non Stress-Resistant Stress-Resistant vs. Non Stress-Resistant PeoplePeople
Pessimistic Explanatory Style Troubles = Permanent Troubles = Universal Only focus on what is wrong Internalize failures
Optimistic Explanatory Style Troubles = Temporary Troubles = Specific Credit selves when things go right Externalize failures
1. Remember, our body doesn’t our body doesn’t know the differenceknow the difference from thinking about something and reality.
2. We are always talking to always talking to ourselvesourselves. Much of that is negative. If we say something to ourselves often enough, we tend to believe it.
3. We tend not to stop and tend not to stop and questionquestion our thoughts, so our thinking becomes automatic.
The Power of Self Talk, Why It Can Be So Destructive
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Developing Awareness of Our Self-Talk
Keeping a journal of events, your reactions and feelings, and what you said to yourself about that event
Look for evidence of distorted thinking
THE BALANCING ACTTHE BALANCING ACT
Inside:Inside: SelfEmotionalPhysical
Outside:Outside: OthersFamilyFriendsCommunityJob
DECISION: WHAT’S DECISION: WHAT’S IMPORTANT…….?IMPORTANT…….?
Most difficult part?
Juggling Exercise
Stress –Typical Reactions/Signals
Physical-sleeplessness-appetite
Cognitive-memory-decision-making
Emotional
NEGATIVE SIGNSNEGATIVE SIGNS
PHYSICAL: Nail biting Fidgeting Headaches Backaches Heartburn Clenched jaw Sleepiness Low energy Hot flashes Finger tapping
NEGATIVE SIGNS
EMOTIONAL: Mood Swings Depression Anxiety Crying Anger Withdrawal From Friends & Family Confusion and Forgetfulness
NEGATIVE SIGNS OF STRESS
MENTAL: Disorganized Poor concentration Memory lapses Self doubt Panicky Feeling inferior Defensive
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RELAXATION EXERCISE
BASIC NEEDS?BASIC NEEDS?WHAT ARE THEY?WHAT ARE THEY?
BASIC NEEDSBASIC NEEDS
Control Challenge Competency Support Appreciation Acceptance
Self growth Feedback Recognition Friendship Self time Love/Affection
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NEGATIVE FEEDBACK LOOPNEGATIVE FEEDBACK LOOP
Needs unmet:Needs unmet: incompetent; inadequate; left out
Worry thermostat goes up; self - esteem goes down
fatigue decrease creativity decrease sense of humor anger, depression isolation from others
Needs unmetNeeds unmet
BRAINBRAIN“Should Driver”“Should Driver”
CRITICAL SELF TALK
Should’sHave to’sSuppose to’sGot toName calling
PAIN
ANGER
DEPRESSION
ILLNESS
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SOLUTION :WHAT ARE YOU WILLING TO DO?
RELAXATION EXERCISE
RESILIENT THINKING
RESPONDING TO SIGNALS
RE-BALANCING LIFE (JUGGLER)
RECONSIDER: SHOULD’S versus WANT TO’S
RECOGNIZE: BASIC NEEDS
Practice one or more relaxation techniques
Rest Exercise Proper nutrition
Eat fruits/veggies--Fresh foods Eat whole grains Vitamin C & other essential
nutrients Minimize sugar and caffeine
Proven Strategies to Beat Stress and Maintain Vitality
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Additional Strategies for Maintaining Vitality
Nurture Your Sense of Humor. Develop a Spirit of Adventure – look
for things that are going to energize you.
Keep Your Focus – maintain your priorities.
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STRESS BUSTER IDEASSTRESS BUSTER IDEAS
Deep breathing Individual muscle
relaxation Massage Meditation Exercise Yoga Music Therapy talking/Journaling
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BreatheSlowlyDeeply
•Lowers blood pressure•Helps produce calm
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Meditative Breathing to
Vigorous Walking
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Getting support from family and friends
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