self-care for nonprofit leaders
TRANSCRIPT
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The Happy Healthy Nonprofit Leader Strategies for Impact without Burnout
Beth Kanter, Master Trainer, Speaker, Author
Rutgers University - Institute for Ethical Leadership (IEL)
March 21, 2017
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@kanter
www.bethkanter.org
Beth Kanter: Master Trainer, Speaker, Author and
Nonprofit Thought Leader
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Who is here?
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Agenda
• Why Self-Care Is Important • Understanding the Symptoms of Burnout • How To Practice Self-Care • Creating Your Self-Care Plan: World Cafe • Habit Change and Accountability: Peer
Coaching • Simple Tips to bring into Workplace • Raffle for Book
http://bethkanter.wikispaces.com/rutgers
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Beth
399
Beth’s Story: Why Self-Care Is Important!
Healthy Range
>150
Triglycerides: Test Results
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Too Much of This …
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Too Much of That
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A Little Bit of That
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Way Too Much of This ….
Working nights and weekends Sleep deprivation No vacation or down time
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Triglycerides: Test Results
150
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Where do you
find the time in
your work day?
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Allen Kwabena Frompong Black Lives Matter NYC
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Happy Healthy Nonprofit Book
http://bit.ly/happyhealthynpbook
We-Care
Self-Care
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He’s saying “VC Pitch …..on Thursday.”
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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.
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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
And burnout is sneaky!
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The 4 Stages of Burnout
Passion Driven
Passion Waning
Passion Challenged
Passion Depleted
Take the Burnout Assessment – Sticky Dot
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Share Pair What is your stress trigger? How do you react?
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What’s Your Personal Craziness Index?
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Positive Negative
Assess Your Reactions to Stress
Take the Reactions to Stress Assessment One Minute Quiet Reflection
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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.
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Happy Healthy: It Is More Than Kale Smoothies
YOU
SELF
OTHERS
ENVIRONMENT
TECH
WORK
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There Are Many Ways To Put On The Oxygen Mask!
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The Wellness Triad: The Basics
Sleep
Exercise
Nutrition
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Get Enough Sleep
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What Gets Measured Get Done
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Sitting Is New Smoking
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Beverly Trayner-Wenger
List of Standing Desk Resources http://bethkanter.wikispaces.com/walk
Stand Up At Work
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Tip: Walk More
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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
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Tech Wellness
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Tip: Be Intentional
“Technoference”
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Tip: Unplug regularly & often
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Don’t Sleep with Your Mobile Phone
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Mindfulness: Meditative Art
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Tip: Apps as Agents of Self-Care
Happy Healthy: There’s An App for That http://bit.ly/HHNP-apps
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TIP: Schedule Power Hours and Brain Breaks
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Assign Time to Important Things
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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.
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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.
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Your Self-Care Plan Is Not One-Size Fits All
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The Self-Care Cafe
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How It Works
• Each table has a table cloth (flip chart paper) and markers for note-taking
• Each table will have a host • There will be two rounds of discussions, with focus
questions • Table hosts will remain at their table, others will
move to a different table after each round • Table hosts will summarize the discussion at
beginning
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Round 1: What types of self-care activities do you think would work for you? (Use checklist)
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Round 2: What support do you need from work, family, or others? What help do you need to get started?
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Let’s Harvest the Ideas from the Conversations
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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
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A Simple Way To Practice Mindfulness At Work
-Two Minutes of Focusing on Breath
-Two Minutes of No Agenda
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Creating A Mindfulness Habit Trigger
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Mindful Moment
What one self-care habit do you want start tomorrow?
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Share Pair
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Exchange Mobile Numbers with your Accountability Buddy
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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!
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From Self-Care to WE-Care
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From Self-Care to WE-Care
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From Self-Care to WE-Care
● Culture
● Employee
Engagement
● Programs and
Activities
● Nudges and Cues
● Policies, Strategy
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Wellbeing Is Embedded in the Culture
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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
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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
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United Way in South Dakota: Moving Together
• Twice daily all staff walk or movement
• Started with listening and engaging with employees
• Wellness coaching and experiment 10 years ago
• Now part of culture
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Book Raffle
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Thank you!
www.bethkanter.org
The Happy Healthy Nonprofit
http://bit.ly/happyhealthynpbook