PHASE 1: SELF-CARE INITIATIVE

o The self-care initiative began as a pilot study within academic advising. We approached it from a self-care and Team Building aspect. We began by gathering our colleague’s feedback and kept their responses anonymous. We included what questions we asked within the survey below.

o We provided the advising department with a calendar. The calendar was filled with 30 days worth of self-care ideas. We asked that advisors begin this process during peak time when breaks and relaxation is typically needed the most. Thirty days seemed reasonable in the beginning, but proved that it might be challenging for advisors to actually accomplish during high demand times. After deliberation, we decided 3 weeks was a better time frame when introducing this initiative. We have provided the calendar below; we also provided a blank one for your use.

o After the completion of 3 weeks, we provided our department with a post-survey to gain further insight. The post-survey questions we used are included below.

o Because teambuilding was part of our initiative there were a couple additional activities that came from this pilot study.

o There was a consensus within the department that everyone wanted to get to know one another on a deeper level. We created the “Employee Spotlight” which provided our colleagues the opportunity to answer 5 questions. They also provided a photo of themselves that we added to the printout (below) before printing and displaying for all to see. These were on display for 2 weeks at a time. It was a start!

o Another aspect that we added was “You are an important piece of the puzzle” (included below). Everyone in our department brings something unique to the table, so we thought it would be fun to recognize them for that. This was displayed next to their “Employee Spotlight”. Everyone on the team wrote one trait (with a colorful marker) on a puzzle piece which they believed their coworker added to the puzzle/work atmosphere. Colleagues also explained that it was something so simple that was also a nice feature to display at their desk or pull from their drawer on a crummy day. Everyone deserves to know they are appreciated.

Presenter Contact Information: Erin Yanke: eemitchell1@hfcc.edu Maya Calloway Richardson: mcrichardson@wayne.edu

PHASE 1: SELF-CARE INITIATIVE

Self-care and Team Building Survey (administered to the academic advising team)

We are working on a self-care and team building initiative within academic advising. We would like to begin by gathering your feedback on the items listed below. Please note that your responses are anonymous.

1. How would you define self-care?

2. How would you rate your level of self-care on a scale of 1-5? 1= poor, 2=needs improvement, 3=average, 4=good, and 5=excellent

3. Do you believe that self-care should be a departmental priority? Why or why not?

4. How well do you know the members of your team (beyond the basics)? 1=not well, 2=I know some but not all, 3=I know the majority, 4=I know them all

5. Would you like to have opportunities to get to know and interact with your team on a deeper level? Yes or No

Survey Responses

1. How would you define self-care?

Self care is taking a break when you need it. Sometimes it's mental or sometimes it's getting a drink or snack. Ideally self care is not waiting until you need a break, but being proactive with your schedule to allow flexibility.Doing things to make sure you are okay physically, mentally, and emotionally during the dayTo me, self-care is keeping your mind, body, and spirit in a good place.Taking time for your mental healthActions that are deliberately taken to care for one's physical, mental, and/or emotional health.Self care is when you engage in individualized practices that allow one to become relaxed and at ease while at the same time re-energized and motivated to complete your everyday tasks.Taking care of yourself despite challenges or craziness that tries to prevent you from doing otherwise.Anything that you do to maintain your sanity and ensure that you are well cared for.Making sure I can help others because I'm able to focus on them instead of other worry/stress.Good

PHASE 1: SELF-CARE INITIATIVE2. How would you rate your level of self-care on a scale of 1-5?

1= poor, 2=needs improvement, 3=average, 4=good, and 5=excellent

3. Do you believe that self-care should be a departmental priority? Why or why not?

100% of respondents feel it should be a departmental priority.

Yes. Self care as a department makes us stronger as a team.Of course! Ultimately we will do our jobs better if we have taken care of ourselves.only if self care can guarantee increased work output- if it does not- then it should be a recommendation during slower timesYes, it should be a priority. If we are not taking care of ourselves, how can we help our students.Yes- we have a fast paced jobAbsolutely. It's very hard to care for our students and colleagues if we're not able to care for ourselves.With the amount of students we see on a daily basis it is easy to become burn out. It's important to take breaks and take care of yourself in order to best serve the student. I believe that self-care should be a departmental priority so we are not only being student-focused, but also employee-focused.Yes as workplace stress and stressors are real. People do not always recognize the value in taking care of themselves, many times they just push that down to the bottom of the list.Yes as work can be stressful.That would be great, and yes it should be because it would provide the best student service. But, I don't think it would happen (as far as be a departmental policy).Yes, it helps to with a less stress environment

PHASE 1: SELF-CARE INITIATIVE4. How well do you know the members of your team (beyond the basics)?

1=not well, 2=I know some but not all, 3=I know the majority, 4=I know them all

5. Would you like to have opportunities to get to know and interact with your team on a deeper level? Yes or No

Presenter Contact Information: Erin Yanke: eemitchell1@hfcc.edu Maya Calloway Richardson: mcrichardson@wayne.edu

PHASE 1: SELF-CARE INITIATIVE

Take the Pre-Test and hang this calendar in your cubical

Write a motivational letter to yourself and leave it in your work mailbox

Give yourself a pat on the back for something you did well today

Spend 15 minutes decluttering your desk or Email inbox

Take your 15 minute break today away from your desk

1 2 3 4 5Stretch at your desk for 5-10 minutes

Go an entire day without complaining

Write three positive things about yourself and post somewhere in your cubicle

Find and share a funny joke with someone in advising

Challenge yourself to a phone free lunch break

6 7 8 9 10Remove two low priority items from today’s to-do list

Make a small connection with someone you don’t know well in advising

Change the background on your computer to something that makes you smile

Get positive feedback by asking three coworkers what they appreciate about you

Create and begin to enforce workplace boundaries

11 12 13 14 15List 3 things that help you feel supported in the workplace and place in Maya’s or Erin’s mailbox

Say no to someone who is asking you to do too much today

Call someone you haven’t spoken to in a while to say “Hi”

Listen to your favorite song at your desk

Make a list of things you are proud of

16 17 18 19 20Identify what you like/enjoy about your job

Unsubscribe from unnecessary emails today

Be selfish, do one thing that makes you happy just because

Practice mindfulness by taking note of the five senses

Identify one thing that you can do just for you this weekend

21 22 23 24 25Take a dance break

26

Take 5 minutes to practice deep breathing

27

Post an encouraging quote in your cubical

28

Reread the motivational letter you put in your mailbox

29

Self-reflect on the past 30 days Take the Post-Test

30

Academic Advising’s 30 Days of Self-Care

PHASE 1: SELF-CARE INITIATIVE

Blank Calendar

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PHASE 1: SELF-CARE INITIATIVE

Academic Advising Staff Self-care Post Survey

Thank you for taking time out to participate in our efforts to increase the care we provide to ourselves during work hours. We would appreciate a few moments of your time to answer the questions below so we can better understand if you find workplace self-care beneficial, what types of techniques you favor, and the average amount of time spent engaging in self-care activities.

1. Did you benefit from practicing self-care techniques? If so, how?

2. Where would you rate your level of stress BEFORE self-care techniques were implemented at work? 1=low, 2=moderately low, 3=neutral, 4=moderately high, and 5=high

3. Where would you rate your level of stress AFTER self-care techniques were implemented at work? 1=low, 2=moderately low, 3=neutral, 4=moderately high, and 5=high

4. What was the average amount of time per day you spent doing workplace self-care? 5 minutes, 10, minutes, 15 minutes, 20 minutes, 25 minutes, or 30 minutes

5. What was your favorite self-care technique?

Post- Survey Responses

1. Did you benefit from practicing self-care techniques? If so, how?

Yes, helps make the day go smoothly and not feel overwhelmed.self care helped to reduce stress a little during the dayI think this made me more aware of the self care techniques that I try to followYes, I took time to actually think about self-care and do it for 3-5 minutes (though more time would be ideal, I think, at least it's a start).Yes. I'm very task-oriented so having it on my to-do list gave me permission to give time to a self-care activity. It allowed me to stop my work to-do list and think about myself and ways I can make the day less stressful instead of plowing through it.Yes. It made me slow down, take a moment and/or remove myself from my desk vs staring at my computer all day. It provided me the opportunity to realize how I don't take break, but need to in order to my best work.Definitely. This practice reminded me to slow down, take a deep breath, and enjoy each day.I was forced to slow down and left up my head.Yes, I think their soothing nature are helpful.Yes, less stress on eyes - computer screen.

PHASE 1: SELF-CARE INITIATIVE2. Where would you rate your level of stress BEFORE self-care techniques were implemented at

work? 1=low, 2=moderately low, 3=neutral, 4=moderately high, and 5=high

3. Where would you rate your level of stress AFTER self-care techniques were implemented at work? 1=low, 2=moderately low, 3=neutral, 4=moderately high, and 5=high

4. What was the average amount of time per day you spent doing workplace self-care? 5 minutes, 10, minutes, 15 minutes, 20 minutes, 25 minutes, or 30 minutes

PHASE 1: SELF-CARE INITIATIVE

5. What was your favorite self-care technique?

I have two favorites - connecting with co-workers, organizing my spaceListening to music was the best technique.music and visiting a friendI usually walk at work but it has been too cold. I supplemented this with working out when I'm not here. I have also sorted my email so that my inbox only has one or two in it at any given time. I keep everything else in folders.Looking at pictures of my kiddos!looking at cat videos/memesListening to mediation videos on YouTubeLearning a new language on Duolingo :) and taking a break away from my desklistening to musicClosing eyes for five minutes and breathing, meditation.

Presenter Contact Information: Erin Yanke: eemitchell1@hfcc.edu Maya Calloway Richardson: mcrichardson@wayne.edu

PHASE 1: SELF-CARE INITIATIVE

What is one thing you would like to share that people may not know about you?

What was your favorite moment from 2018?

What is one thing you are excited about 2019?

How can someone win a gold star with you?

If you could use only 3 adjectives to describe yourself what would they be?

Name Goes Here

PHASE 1: SELF-CARE INITIATIVE

Name

What is one thing you would like to share that people may not know about you?

What was your favorite moment from 2018?

What is one thing you are excited about 2019?

How can someone win a gold star with you?

If you could use only 3 adjectives to describe yourself what would they be?