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SELF CARE - REMAINING RESILIENT

SELF CARE - REMAINING RESILIENT. Sue Covey, LICSW UW CareLink Program. Events over the past recent years that are anxiety provoking and may even feel frightening. Events on your home front scene are also challenging . REFLECT ON THE EVENTS OF THE PAST 1 – 2 YEARS THAT ARE OF CONCERN

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SELF CARE - REMAINING RESILIENT

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  1. SELF CARE - REMAINING RESILIENT Sue Covey, LICSW UW CareLink Program

  2. Events over the past recent years that are anxiety provoking and may even feel frightening

  3. Events on your home front scene are also challenging

  4. 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?

  5. Put self on a scale from 1 to 10. • 1______________________________10 • 1 = quite stressed; minimal resilience • 10 = very resilient

  6. 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?

  7. WHAT IS STRESS?

  8. STRESS = • Reaction of your body to the demand(s) that are placed on it

  9. Our Perceptions Affect How We Cope with Change EVENT A PERCEPTION B THOUGHTS Beliefs Assumptions FEEL C RESPONSE D COPING Physical Emotional Behavioral

  10. STRESS MANAGEMENT • Inside job • Eustress vs. Distress • Effects on stress level • Intensity • Duration • short-term • prolonged • Number of stressors • Coping style and skills

  11. 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)

  12. The Cumulative Nature of Stress

  13. STRESS 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

  14. STRESS =EXTERNAL + INTERNAL

  15. HOW MUCH CHANGE HAS OCCURRED IN THE PAST YEAR FOR YOU?

  16. THE CHALLENGE: TURNING DOWN THE WORRY THERMOSTAT & Finding Peace of Mind & Resilience During Uncertain Times

  17. When Change Can’t be Controlled What can be controlled?

  18. What Can Be Controlled? • Thoughts • Feelings • Behavior

  19. MAINTAINING RESILIENCE AND DECREASING THE WORRY THERMOSTAT • Thoughts • Balanced Lifestyle • Aware of Signals • Relaxation Exercise • Basic Needs

  20. Resilient thinking

  21. Stress-Resistant vs. Non Stress-Resistant People • 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

  22. The Power of Self Talk, Why It Can Be So Destructive 1. Remember, our body doesn’t know the difference from thinking about something and reality. 2. We are always talking to ourselves. 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 question our thoughts, so our thinking becomes automatic.

  23. 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

  24. THE BALANCING ACT • Inside: Self Emotional Physical • Outside: Others Family Friends Community Job

  25. DECISION: WHAT’S IMPORTANT…….? • Most difficult part? • Juggling Exercise

  26. Stress –Typical Reactions/Signals • Physical -sleeplessness -appetite • Cognitive -memory -decision-making • Emotional

  27. NEGATIVE SIGNS PHYSICAL: • Nail biting • Fidgeting • Headaches • Backaches • Heartburn • Clenched jaw • Sleepiness • Low energy • Hot flashes • Finger tapping

  28. NEGATIVE SIGNS EMOTIONAL: • Mood Swings • Depression • Anxiety • Crying • Anger • Withdrawal From Friends & Family • Confusion and Forgetfulness

  29. NEGATIVE SIGNS OF STRESS MENTAL: • Disorganized • Poor concentration • Memory lapses • Self doubt • Panicky • Feeling inferior • Defensive

  30. RELAXATION EXERCISE

  31. BASIC NEEDS?WHAT ARE THEY?

  32. Control Challenge Competency Support Appreciation Acceptance Self growth Feedback Recognition Friendship Self time Love/Affection BASIC NEEDS

  33. NEGATIVE FEEDBACK LOOP • 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 unmet

  34. BRAIN“Should Driver”

  35. CRITICAL SELF TALK Should’s Have to’s Suppose to’s Got to Name calling

  36. ANGER DEPRESSION ILLNESS PAIN

  37. 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

  38. Proven Strategies to Beat Stress and Maintain Vitality • 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

  39. 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.

  40. STRESS BUSTER IDEAS • Deep breathing • Individual muscle relaxation • Massage • Meditation • Exercise • Yoga • Music Therapy • talking/Journaling

  41. Breathe Slowly Deeply • Lowers blood pressure • Helps produce calm

  42. Meditative Breathing to Vigorous Walking

  43. Getting support from family and friends

  44. UW CareLink Program The UW CareLink Faculty and Staff Assistance Program is a valuable resource CareLink is provided at no cost to you and your immediate family and household members Services are available on a per-issue basis allowing individuals to access the program as different needs arise Simply Call: 866-598-3978, 24 hours a day, 7 days a week, 365 days a year

  45. Available Services Services available to benefit eligible faculty and staff and their immediate family members Confidential Up to 5 counseling sessions per issue Financial/Legal Consultation & Referral Services Dependent Care and Daily Living Consultation and Referral www.apshelplink.com: Company code: UW EAP Counselors are available 24/7 Information, Referral, Follow-Up Management Consultation

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