Always Put

Your Oxygen

Mask on First

Taking Care of Ourselves

Dr. Krista Schenkel

What is Self Care?

– It IS listening to what your mind and body needs and giving it that guilt free.

– It IS taking care of yourself in a way that doesn’t require you to “indulge” in order to restore balance.

– Self-care IS NOT an indulgence, it IS a discipline!

– It IS NOT something you do once in awhile when the world gets crazy. It’s what you do every day, every week, month in and month out.

What is Self Care?

It requires tough-mindedness, a deep and personal

understanding of YOUR priorities, and a RESPECT for

BOTH yourself and the people you choose to spend

your life with!

Professional

Life

Personal

Life

Health Relationships

Self Care

Professional Self-Care

Why do you need Self-Care in

your Professional Life?

– Professional Relationships: Coworkers, Bosses

– Intense workload

– Difficult customers, patients, clients

– Deadlines

– Stressful Presentations

– Commuting

– Etc…

Professional Self-Care

During Your Work Day:– Take short breaks

– ENJOY your lunch break

– Leave work at work

– Use your vacation days and sick days

– Learn to say “NO”

– Form supportive relationships with likeminded coworkers

– Seek out new challenging projects

– Look for areas of professional development

Mindset Evaluation

1. What led me to this career field?

2. How did I feel when I first started at this job? What made me feel this way?

3. How am I feeling right now while I am at work?

4. What and/or who is causing me stress here at work?

5. What can I do to change any of the above stressors?

6. Who can I talk to in the workplace that I can trust?

Mindset is Everything

– Be more mindful of your thoughts

– Change your perception

– Don’t be a “Negative Nancy” – Find the positive in the situation

– Do NOT focus on the negative

– Consistently express gratitude!

Healthy Work-Life Balance

– Overworked = stress and exhaustion

– Less productive

– Disorganized

– Emotionally depleted

– Research shows that this can lead to health problems

– Anxiety and depression

– Insomnia

– Heart disease

Career Change?

– 40+ hours in a work week

– Need PASSION in you career!

Professional

Life

Personal

Life

Health Relationships

Self Care

Health Self-Care

“the ability of individuals, families and

communities to promote health, prevent disease,

maintain health, and cope with illness and

disability with or without the support of a health-

care provider.” -World Health Organization

Chronic Disease

– According to the U.S. Centers for Disease Control & Prevention, Chronic Disease:

– Affects 60 % of all Americans

– Causes 7 out of 10 premature deaths

– Consumes 75 percent of health care expenditures

– $3.5 Trillion Annually

– Most are PREVENTABLE by changing BEHAVIOR:

– Increase Activity

– Eat a Healthy Diet

– Stop Smoking

– Stop Smoking

– Minimize Alcohol

Behavior is Key Factor in HealthCenter for Disease Control

3 P’s of Self-HealthCareUniversity of Minnesota

– Practice preventative care

– Pay attention to your physical wellbeing and address symptoms

– Partner with your healthcare provider

3 P’s of Self-HealthCarePractice Preventative Care

Healthcare Check-UpsPrimary Care Doctor/ GYN:

– Cancer Screening

– Colonoscopy

– Mammogram

– PAP smear

– Low dose lung CT

– Cardiovascular Disease Screening

– Cholesterol

– Blood Pressure

– Vaccines

Dentist: Brush and Floss Teeth, Limit sugar, Quit smoking, Schedule cleanings

Optometrist: Glaucoma Screening, Eye Health, Vision

3 P’s of Self-HealthCarePractice Preventative Care

Safety

– Good lifting techniques

– Wear your seatbelt

– Wash your hands

3 P’s of Self-HealthCarePractice Preventative Care

Make healthy choices

– Eat a Nutrient-Rich Diet

– Be Physically Active

– Calm Your Mind

– Sleep Well

– Practice safe sex

– Don’t Smoke

– Minimize Alcohol Consumption

Be Physically ActiveHarvard Health

Exercise Benefits:– Decreases stress

– Boosts your mood

– Elevates your energy level

– Increases heart health

Examples:

– Ride your bike to work

– Take a hike with the family

– Rake Leaves

– Walk over lunch

– Take the stairs

– Park farther out in parking lot

– Dance in the kitchen

Recommended ActivityU.S. Surgeon General and CDC

– Minimum of 30 minutes

– Moderate-intense physical activity

– Most days of the week (5-6 days)

– Resources and Benefits

* Community Health Education Programs

* Fitness Equipment Reimbursement (HMO)

* Health Club Benefit (HMO)

* The Great Outdoors!

Eat Well

– Foods to Avoid:

– Processed Carbohydrates: added sugars or flour based foods

– Cause inflammation and pancreatic overload

– High Salt foods

– High Saturated Fat foods

– Foods to Eat:

– Fruits and Vegetables

– Lean Proteins

– Whole Grains

– Eat the right amount of calories for you to help maintain a healthy weight

– You do not need vitamins if you eat balanced!

– Practice Mindful Eating: avoid addictive foods!

Calm Your Mind

Chronic StressWeakens the immune system and

inflames the body which makes you

more susceptible to:

– Colds

– Weight gain

– Sleep Issues

– Stomach Ulcers

– Depression and Anxiety

– Chronic Diseases

According to Cleveland Clinic

Do NOT react to stress with numbing activities

– Screen Time

– Social Media

– Bingeing on food

– Alcohol

Ways to Calm Your Mind

Yoga Knitting

Baking Swimming

Coloring Walking

Deep Breathing Reading

Prayer Aromatherapy

Hot Bath or Shower Write in Journal

List things you are grateful for

Take a Pause in Your Day

– According to Cleveland Clinic, stress-relieving practices

– Quiet the mind

– Balance hormones, including cortisol (the stress hormone)

– Lower blood pressure

– Improve brain health

– Only 15 Minutes a Day!

The Act of Smiling

– Research shows!

– Activates feel-good neurotransmitters—dopamine, endorphins

– Relaxes your body, lowers your heart rate and blood pressure

Sleep Well

– Adults need 7-8 hours of sleep per night!

– Sleep deprivation causes:

– Irritability

– Poor cognition

– Impaired reflexes and response time

– chronic sleep deprivation can contribute to depression and anxiety

Prepare Yourself for Sleep

– Create a short, easy BEDTIME ROUTINE:

– Shower, stretching or yoga, prayer, reading a book, quiet music, etc.

– Avoid:

– LED Light (smartphone, tablet, laptop, TV)

– Alcohol

– Caffeine

3 P’s of Self-HealthCarePay attention to your Physical Wellbeing and Address Symptoms

• Know your body!

• Track your symptoms!

• Know when and how to treat yourself at home

and when to go to the doctor.

3 P’s of Self-HealthCarePartner with Your Healthcare Provider

– Chronic Disease Management

– Mental Health

– Shared Decision Making

– Ask Questions

– Make sure you understand Plan

3 P’s of Self-HealthCarePartner with Your Healthcare Provider

– Know your Biometrics

– Blood Pressure

– Cholesterol

– Blood Glucose

– BMI

– Keep own Personal Health Record

– ✔ Health conditions

– ✔ Surgeries

– ✔ Medications

– ✔ Allergies

– ✔ Immunizations and screenings

– ✔Family history

Cost-Effective Healthcare

– Of 8,760 hours in a year:

– ONLY about 10 hours or 0.001% are spent with healthcare professionals

– Performing Self-HealthCare will improve well-being, decrease morbidity and mortality, and reduce healthcare costs!

– When you reflect on your choices in this way:

– you make better healthcare decisions

– use your medical services more cost-effectively

Professional

Life

Personal

Life

Health Relationships

Self Care

Relationship Care

Self-Care

Couple-Care

Strong Sense of ME = More Fulfilling WE

Why do we need Self-Care in our

Relationships?

– Relationships can be Stressful

– Lose Focus of Relationship

– Children

– Work

– Relatives

– Lack of Communication

– Life is Busy!

How to Integrate Self Care Into

Your Relationship

– ME Time is Important

– Experience life alone and share with significant other

– Enjoy things you like to do

– Challenges to ME Time

– Finding Time

– ME Still Respects the WE

– Not having the time interfere with relational commitments

– How to Make ME Time

– Girls night out

– Shopping

– Spa

– Running

Couple-Care

– Unplug

– Talk about your dreams and goals together

– Go out in nature

– Cook together

– Listen to music

– Get massages

– Take a walk together

– Have a cleansing bath

– Get physical

– Spend some quality time with your pets

– Take a nap

– Plan a vacation

– Meditate

– Practice gratitude https://iamandco.com/blog/self-care-with-a-partner

Professional

Life

Personal

Life

Health Relationships

Self Care

Personal Self-Care

Daily Tasks Can Be

Overwhelming

Organization

Women have a lot of responsibility!

The Invisible Burden That Leaves

Moms Drained

– “Kin Keeping” = all the stuff that is not routinely accounted!

– AKA. The Invisible Burden.

– Makes our brain function at a level where we are ALWAYS thinking about

something!

“Here’s the problem, though: These incredibly important kin-keeping responsibilities are leaving moms emotionally exhausted.”

by Katie M. McLaughlin

Kin Keeping

Dishes

Pay Bills

Bathrooms

Lawn care

Dusting Vacuuming

Wash

Cooking

Kin Keeping Tasks

– Remembering Family Birthdays and Sending Birthday Cards

– Planning and Organizing Family Celebrations

– Sending Holiday Cards

– Selecting Holiday Presents

– Sending Thank you Cards

– Planning Family Vacations

– Keeping In Touch With Out of Town Relatives/ Friends

– Remembering to Dress the Baby in the Right Outfit When Visiting Grandma

– Picking out outfits to where for Family Photos

– Scheduling Family Photos

– Baking for your kids sleep over on Friday night

“The Invisible Burden That Leaves Moms Drained"

by Katie McLaughlin

Solution:

First Step is Awareness:

completing the tasks:

– Partner

– Kids

Personal Self-Care

“Any darn fool can make something

complex; it takes a genius to make

something simple.” – Albert Einstein

Recommendations:

Daily Routines

1. Stick to a regular sleep schedule.

2. Have a regular beauty routine.

3. Leave the bathroom clean.

4. Make the bed.

5. Have a breakfast routine.

6. Walk the dogs on a set schedule.

7. Designate a place for incoming mail/bills/magazines/etc.

8. Pick up the house every night.

9. Clean the dishes before going to bed.

10. Charge electronic devices at night or at the same time each day.

Recommendations:

Weekly Routines

1. Clean the house.

2. Plan menu.

3. Grocery shop.

4. Organize laundry into appropriate piles.

5. Clear out the DVR.

6. Plan the week.

7. Yard work.

8. Sync calendars with loved ones/children/multiple work schedules.

https://www.thesimplyluxuriouslife.com/17-ways-to-simplify-daily-weekly/

Finding the Time

– 1440 Minutes in Each Day

– Sleep: 480 minutes ( 8 hours)

– Work: 480 minutes (8 hours)

– Eating: 180 minutes (3 hours)

– Daily Tasks: 90 minutes (1.5 hours)

– Activity: 30 minutes (.5 hours)

180 minutes (3 hours)!!!

Take Away Points

– Keep it Simple: find small activities that feed your soul

– Only do things that you enjoy – Do no force it!

– Do not add something before you subtract something else

– Take baby steps – no resolutions!

– Get Help when needed

– It’s all about your wellness and making the most out of the life you are given!

Your Self-Care Homework

1) Find the Time

– Make a list of everything you do, prioritize, then cut!

2) Make a Plan

– Write it out!

3) 2 week Challenge

– Stick to it!

4) Reevaluate & Reflect

– How did it work out?

“Ironically when you truly care for yourself,

exercising all the discipline that requires, you are

actually in a much stronger place to give of

yourself to those around you. You will be a happier

parent, a more grateful spouse, a fully engaged

colleague. Those who take care of themselves have

the energy to take care of others joyfully because

that caregiving doesn’t come at their own expense.

And those who take care of themselves also have

the energy to work with meaning and purpose

toward a worthy goal. Which means they are also

the people most likely to make the world a better

place for all of us.”

– Tami Forman, ForbesWomen

References

Dee. (Sept 27, 2018). Self Care Mindset Tools for the Stressed Out Career Girl.

http://www.morningcoffeewithdee.com/professional-self-care/

Darling, DO, MPH, Sandra. (May 9, 2018). Why Self-Care Isn’t Selfish: Advice for Women.

https://health.clevelandclinic.org/why-self-care-isnt-selfish-advice-for-women/

Forman, Tami. (Dec 13, 2017). Self-Care Is Not An Indulgence. It's A Discipline.

https://www.forbes.com/sites/tamiforman/2017/12/13/self-care-is-not-an indulgence-its-a-discipline/#119052b5fee0

National Center for Chronic Disease Prevention and Health Promotion. (Oct 23, 2019). About Chronic Diseases.

https://www.cdc.gov/chronicdisease/about/index.htm

Nazish, Noma. (Sep 19, 2017). Practicing Self-Care Is Important: 10 Easy Habits To Get You Started.

https://www.forbes.com/sites/payout/2017/09/19/practicing-self-care-is-important-10-easy-habits-to-get-you-started/#6951f23d283a

Tello, MD, MPH, Monique. (Nov 16, 2017). Self-care: 4 ways to nourish body and soul.

https://www.health.harvard.edu/blog/self-care-4-ways-nourish-body-soul-2017111612736

University of Minnesota. Taking Charge of your Health and Wellbeing: Practice Self Care.

https://www.takingcharge.csh.umn.edu/practice-self-care

World Health Organization. (2020). Self Care Interventions for Health.

https://www.who.int/reproductivehealth/self-care-interventions/en/

Practicing Self-Care

Thank You!