the happy healthy capacity builder

The Happy Healthy Nonprofit: Impact without Burnout

Beth Kanter, Master Trainer, Speaker, Author

Packard Foundation 1-23-17

@kanter

www.bethkanter.org

Beth Kanter: Master Trainer, Speaker, Author and

Nonprofit Thought Leader

Women Resource Center Cambodia

Agenda

• Why Self-Care Is Important • Understanding the Symptoms of Burnout • How To Practice Self-Care • Creating Your Self-Care Plan • Habit Change • Simple Tips to bring into Workplace • Raffle for Book

http://bethkanter.wikispaces.com/packard

Beth

399

Beth’s Story: Why Self-Care Is Important!

Healthy Range

>150

Triglycerides: Test Results

Too Much of This …

Too Much of That

A Little Bit of That

Way Too Much of This ….

Working nights and weekends Sleep deprivation No vacation or down time

Triglycerides: Test Results

150

Where do you

find the time in

your work day?

Allen Kwabena Frompong Black Lives Matter NYC

Happy Healthy Nonprofit Book

http://bit.ly/happyhealthynpbook

We-Care

Self-Care

He’s saying “VC Pitch …..on Thursday.”

Burnout is a state of emotional, mental, and physical exhaustion that occurs when we feel overwhelmed by too many demands, too few resources, and too little recovery time.

The Symptoms of Burnout

Emotional

Exhaustion

Cynicism

Detachment

Fatigue

Loss of

enjoyment

Insomnia

Pessimism

Forgetfulness

Impaired

concentration

Isolation

Detachment

Increased illness

Loss of appetite

Lack of

Accomplishment

Anxiety

Apathy

Hopelessness

Depression

Increased irritability

Anger

Lack of productivity

Poor performance

The 4 Stages of Burnout

Passion Driven

Passion Waning

Passion Challenged

Passion Depleted

Take the Burnout Assessment – Sticky Dot

What’s Your Personal Craziness Index?

Share Pair What is your stress trigger?

What is your Personal Craziness Index? What is your reaction to stress?

Self-Care for Arts Leaders

Self-Care is about revitalization. It includes any deliberate and consistent habits you create to enhance your overall well being.

Happy Healthy: It Is More Than Kale Smoothies

YOU

SELF

OTHERS

ENVIRONMENT

TECH

WORK

There Are Many Ways To Put On The Oxygen Mask!

The Wellness Triad: The Basics

Sleep

Exercise

Nutrition

Get Enough Sleep

What Gets Measured Get Done

Sitting Is New Smoking

Beverly Trayner-Wenger

List of Standing Desk Resources http://bethkanter.wikispaces.com/walk

Stand Up At Work

Tip: Walk More

Walking At Work

• Pick the best type of meetings for walking meetings

• Walk inside when the sun don’t shine

• Plan your route

• Notetaking

• Wear comfortable shoes, bring water

Tip: Walking Meetings

Tech Wellness

Tip: Be Intentional

“Technoference”

Tip: Unplug regularly & often

Don’t Sleep with Your Mobile Phone

Mindfulness: Meditative Art

Tip: Apps as Agents of Self-Care

Happy Healthy: There’s An App for That http://bit.ly/HHNP-apps

TIP: Schedule Power Hours and Brain Breaks

Take A Real Vacation

http://www.projecttimeoff.com/ People who took more than 10 of their vacation days had

a 65.4% chance of receiving a raise or bonus.

Your Self-Care Plan Is Not One-Size Fits All

Declare a Self-Care Bill of Rights

Self-care by Aisha

@AishaMooreMPH

Aisha Moore’s Bill of Rights

I have the right to:

✜ put my mental, physical,

emotional and spiritual health

above everything and everyone

else

✜ make decisions about my time

without guilt

✜ develop new habits that

support my self-care

Self-Care Plan Practice Goals

Sphere 1:

Self

-Get 7-9 hours of sleep per night.

-Eat more fruits and vegetables every day.

-Get to 10,000 steps per day walking.

Sphere 2:

Others

-Make a regular date with my partner and/or children –

one-on-one – to give my relationships attention.

-Divest myself of negative influences, moving

consciously away from people who bring me down.

Sphere 3:

Environment

-Stop what I’m doing at least once a day to go outside.

-Clear clutter from my office desk

Sphere 4:

Work and Money

-Take comp time when I’m attending work-related

evening events.

-Stand up from my desk every 15 minutes to stretch and

walk around.

Sphere 5:

Tech

-Set up a charging station at the front door for all of

my/my family’s digital devices.

-Keep all my digital devices out of my bedroom and off

my dinner table.

Share Pair What is in your self-care plan for 2017?

1 Make It Tiny

2 Find A Spot

3 Train the Cycle

The Secret to Creating New Self-Habits That Stick!

BJ Fogg: Tiny Habits Framework

A Simple Way To Practice Mindfulness At Work

-Two Minutes of Focusing on Breath

-Two Minutes of No Agenda

Creating A Mindfulness Habit Trigger

With gratitude to Chris Block, ALF

Mindful Moment

What one tiny self-care habit you can start tomorrow? What is the right spot?

Summary

• Self-Care is not just about kale smoothies and

massages, it is part of doing the work

• Burnout is sneaky, understand if you depleting

your passion for social change without refueling

• The self care requires intentional habit change

• Pick one small self-care habit that you can create

and build into your life today and courage others in

your organization to do the same!

Well Being in the Nonprofit Workplace

Changing An Organizational Culture That Eats French Fries for Breakfast

Organizational leaders model self-care and don’t ridicule it, ignore it, or give lip service When employees are engaged in creating a culture of we-care or else there will be either a steak and scotch rebellion or frequent self-care abusers Not a quick fix with tactics or activities, requires patience

Avoid Quick Fixes

Crisis Response Network: Listen and Engage Employees to Shift the Culture

1: Functioning Do people have what they need to do their job? 2: Feelings Do people feel appreciated and respected? 3: Friendship Do people feel connected to one another? 4: Forward Do people feel like they have opportunities for growth? 5: Fulfillment Do people feel like they are inspired and working towards a higher purpose? Laura Putnam – 5 F’s Framework

Hazon: Leverage Staff Champions

Wednesday Afternoon Weekly Walk -After lunch for 20 minutes to energize and build community

Building A Movement Inside Your Organization

Tip: Bringing Self-Care to the Workplace

• Be open about self-care.

• Staff meeting to do assessments and create self-care plans

• Accountability buddies

• Make small changes and offer reward/praise

• Does not have to cost a lot of money

Book Raffle

Thank you!

www.bethkanter.org

The Happy Healthy Nonprofit

http://bit.ly/happyhealthynpbook