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

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

Available Services

Services available to benefit eligible faculty and staff and their immediate family members

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and Referral www.apshelplink.com: Company code: UW EAP Counselors are available 24/7 Information, Referral, Follow-Up Management Consultation