self-care guide
TRANSCRIPT
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Self-Care Guide
January 2018
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TABLEOFCONTENTSI.WhatisSelf-Care&WhataretheBenefits?................................................................................................................3
II.Burnout,CompassionFatigue&SecondaryTraumaticStress……………………………………………....………….4
TipsforDecreasingtheEffectsofTraumaExposureandStress……………………..…………….…….…..5
III.WhoShouldPracticeSelf-Care?...................................................................................................................................5
Self-CareforTherapists……………………………………………………………………………………………………………....5
Self-CareforTeachersandSchoolStaff………………………………………………………………………………......…….6
Self-CareforStudents………………………………………………………………………………………………………………….6
Self-CareforParentsandFamilies……………………………………………….…………………………………………….…6
IV.FacetsofSelf-Care………………………………………………………………………………………………………….………………..7
Physical………………………………………………………………………….……………………………………….…………..........7
Psychological……………………………………………………………………….……….…………………………………………....7
Spiritual………………………………………………………………………………………………………………………………..…..8
V.Methods/ToolsofSelf-Care………………………………………………………………………………………………………..........9
Books……………………………………………………………………………………………………………………………………..….9
InteractiveTools……………………………………………………………………………………………………………………......9
Online………………………………………………………………………………………………………………..…..……..….9
Magazines………………………………………………………………………………………………………………………..9
Apps…………………………………………………………………………………………………………………………………10
Videos………………………………………………………………………………………………………………………………10
VI.DevelopingaSelf-CarePlan……………………………………………………………………………………………………...…...11
APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE………………………………………………………….………..………12
I.OfficeStretches………………………………………………………………………………………………..………………...…..12
II.ListofSelf-CareActivities……………………………………………………………………………..………………………..12
III.BrainBreakIdeas……………………………………………………………………..………………………………………….14
APPENDIXB:TIPSFORGOODSLEEP……………………………………………………………….………………………………….15
APPENDIXC:SAMPLESELF-CAREPLAN………………………………………………………………………………………….…..17
REFERENCES……………………………………………………………………………………………………………………………………….19
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I.WHATISSELF-CARE&WHATARETHEBENEFITS?
Self-carereferstotheactivitiesandroutinespracticedtobenefitone’spsychological,physical,andspiritualwell-being.Self-careactivitiesshouldbepracticedonaregularbasistopromotementalwell-being.Learningsomethingnew,focusingonbreathing,physicalexerciseandexpressingcreativityareallexamplesofself-careactivities.Self-carecanbeassimpleaswakingup10minutesearlierthanyounormallywouldsothatyouhavetimetoenjoyyourmorningcoffeeinpeace.Self-carecanalsobeasluxuriousastreatingyourselftoaprofessionalmassage.
Itisimportanttorecognizethedifferencebetweenself-careandself-indulgence.Accordingtoanarticlewrittenbylicensedpsychologist,ChristineMeinecke(2010),“Self-indulgenceischaracterizedbyavoidanceoftheeffortfulandsubstitutionofquickandeasyantidotes.”Inotherwords,self-indulgencetypicallyinvolvesusingtheterm“self-care”asawaytojustifybehaviorsthatonlytemporarilyrelievestress,suchasalcoholconsumption,turningtofoodforcomfort,andbinge-watchingtelevision.Thesebehaviorsmayrelievestressquicklyandtemporarilybutcouldhavedetrimentallongtermeffectsonone’shealth.Self-careisfocusedonmanagingandpreventingstressandexhaustioninwaysthatarebeneficialtoouroverallwell-being.
Researchhasshownthattherearemanybenefitsofacomprehensiveself-careplan.Self-careactivitieshavebeenprovento:
• Reducestress• Increaseproductivity• Improvehealth• Helponeachievework-lifebalance• Preventburnoutandcompassionfatigue
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II.BURNOUT,COMPASSIONFATIGUE&SECONDARYTRAUMATICSTRESS
Burnoutis"astateofmentaland/orphysicalexhaustioncausedbyexcessiveandprolongedstress,"(CenterforMentalHealthinSchoolsatUCLA,2015).Burnoutoccursinthreestages:StressArousal,EnergyConservation,andExhaustion.TheStressArousalstageincludesbothphysiologicalandpsychologicalresponses,whichcouldincludeirritability,bruxism(grindingteethatnight),headaches,andforgetfulness.Thesecondstageofburnout,EnergyConservation,mightincludesymptomssuchasprocrastination,excessivetimeoffwork,socialwithdrawal,andincreasedsubstanceabuse.Thefinalstageofburnout,Exhaustion,couldinvolvesadness,suicidalideationsandchronicheadachesorgastrointestinalproblems.Thesestagestypicallyoccursequentially,butinterventiontostoptheprocesscanbeginatanystage.
AccordingtotheNationalChildTraumaticStressNetwork(2011),SecondaryTraumaticStress(STS)istheemotionalburdenthatresultswhenanindividualhearsaboutthefirsthandtraumaexperiencesofanother.SymptomsofSTScanbesimilartothoseofpost-traumaticstressdisorderincludinghypervigilance,guilt,fear,andre-experiencingpersonaltrauma.ResearchhasshownthatexperiencingSTSisoftentimesapredictivefactorthatatherapistorotherhelpingprofessionalwilleventuallyleavetheircareerandenteradifferentlineofwork(FactSheet).
TheCompassionFatigueAwarenessProject(2017)referstoCompassionFatigueasanSTSdisordercausedfromfocusingonotherswithoutpracticingself-care.Symptomsofcompassionfatigueinclude,butarenotlimitedto:
• Apathy• Isolation• Compulsive
behavior• Mentaland
physicalfatigue• Difficulty
concentrating
(NationalChildTraumaticStressNetwork,2011)
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TIPSFORDECREASEATINGTHEEFFECTSOFTRAUMAEXPOSUREANDSTRESS
• Bemindfulofthephysicalenvironmentaroundyourworkspaceandor/agencyandhowitcouldinvitemorejoy,funandcreativity.
• Create“go-to”boxofcomfortcareitemsthathelpyouengageinplayfulness,relaxationorarere-energizing.
• Establishacoloringareaforstaff.• Includecreativityintostaffmeetingsbybeginningwithapoem,songorstorythatrelatestothe
organization’smissionorvalues.Invitestafftotaketurnsbeingresponsibleforthisactivity.• Supportcolleaguesthroughnotesofgratitude,affirmationorinspiringquotes.Thiscouldbedonethrough
usingstickers,magazinecollagesorotherexpressiveideas.
Formoredetailsvisit:https://www.starr.org/training/tlc/blog/self-care-creativity-trauma-informed-workplace
III.WHOSHOULDPRACTICESELF-CARE?
Ideally,self-careshouldbepracticedbyeveryone.However,thosewhohaveacareerasacaregiverorthosewhoworkinafieldwhereemployeeburnoutiscommonshouldviewself-careasahighpriority.Aself-careplancanbeusedforbothpreventionandtreatmentofstress.Thosewhoarealreadyexperiencingworkplacestressshouldpracticeself-care,butthosewhomaynotyetbeexperiencingstressshouldpracticeitalso.
SELF-CAREFORTHERAPISTS
AccordingtoanarticlefromtheAmericanPsychologicalAssociation(2005),therapists,duetotheirlineofwork,areatariskforpsychologicalproblems.Researchshowsthat50%ofprofessionalswhoworkwithtraumapatientsreportfeelingdistressed.Therapistsfacethechallengeofmanagingmultiplenonreciprocalrelationships,meaningthetherapistislisteningtotheproblemsandexperiencesofmultipleclientsandfocusingsolelyonhisorherclientsduringworkinghours.
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SELF-CAREFORTEACHERSANDSCHOOLSTAFF
Teachersexperiencealotofjobpressurethatcanputthematriskforjobburnout.Standardizedtesting,lackofclassroomresources,andmanagingunmotivatedordisrespectfulstudentscanallbefactorsleadingtodistressinteachers(BLS,2015).
Itisidealforteacherstopracticeself-carethroughouttheschoolday.Timebetweenclassperiodscanbeutilizedforaquickmindfulmeditationbeforethenextclassofstudentsarrives.Thistimecanalsobeusedforsomelightstretching.Practicingself-carewithstudentscangiveboththeteacherandstudentsadesignatedtimetopracticeself-care.Thiswillalsodemonstratetostudentstheimportanceofpracticingself-care.Teacherscanpracticeself-carewiththeirstudentsby:
CheckoutthisresourceonMindfulTeachersfortipsonpracticingself-care!http://www.mindfulteachers.org/p/self-care-resources.html
SELF-CAREFORSTUDENTS
Studentsshouldstartpracticingself-careatanyearlyage.Self-carecanbeespeciallybeneficialtostudentswhomaybeexposedtotraumaticenvironments.Self-careisalsobeneficialforstudentsexposedtohighperformingenvironments.Inordertoensurestudentsarelearningaboutself-care,teacherscanpracticeself-carewiththeirstudentsinvariousways:
• Utilizekinestheticbrainbreaksduringclassperiods.Thisinvolvesgettingstudentsoutoftheirseatstoparticipateina1-3minuteactivitytothinkandmovethebody(SeeAppendixAforexamples)
• Takingbreakstoenergizewithahealthysnackduringclass,ifallowedbytheteacher• Celebratesmallmoments—haveasmall“endofthesemester”celebration• Takeawalkoutsideonaniceday
SELF-CAREFORPARENTSANDFAMILIES
Parentsandfamiliesshouldalsopracticeself-care.Parentstodaycanbeveryoverwhelmedattemptingtokeepupwithallofthedemandsandstressesoffamilylife.Parentsoftenfocusonthehealthoftheirchild,ratherthanworryingabouttheirownhealth.Somewaysparentscanpracticeself-careinclude:
• Planningregulardatenightstospendtimetogether• Makingsureyoutaketimeoutofyourdaytoeat,ratherthanskippingmeals• Takinga30-minutewalkoutsidebeforethekidswakeup• Keepingintouch,andmakingtimeforfriends• Takingtimetoreadordosomethingyouenjoybyyourself• Enjoyingfamilydinnerswithoutthedistractionsofelectronicsortelevision
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IV.FACETSOFSELF-CARE
Approachingself-careasamulti-facetedconceptcanbehelpfulintheprocessofcreatingaself-careplanandhelpingpromoteabalancedapproachtostressmanagement.Practicingself-careinoneofthesecategoriesmaypositivelyinfluenceanotheraspectaswell.Forexample,“nearlytwo-thirdsofadultyogausersreportedthatasaresultofpracticingyogatheyweremotivatedtoexercisemoreregularly,and4in10reportedtheyweremotivatedtoeathealthier,”(NCCIH,2016).
PHYSICAL
AccordingtoUtahStateUniversityCounselingandPsychologicalServices,“Physicalself-careinvolvesactivitiesthatimprovephysicalhealth,includingdietandexercise,beingactive,consumingfoodswithhighnutritionalvalue,andgettingplentyofsleep”(2010).Evidenceshowsthatparticipatinginregularphysicalactivitycanimprovementalwell-being(Taylor,Sallis,&Needle,1985).Inaddition,researchhasshownthatexercisecanalleviatelong-termdepression(APA,2011).
Examplesofphysicalself-careinclude:
• Beinnature.Takeawalkaroundthebuildingduringtheworkdaytogiveyourselfaquickmoodboost.
• Inhale,diffuse,orapplyessentialoilstoyourskin,suchaslavenderorrosetorelaxduringtimesofstress.
• Stretchatyourdesk(AppendixA).• Developingaregularsleepschedule.
AccordingtotheCDC,sleepinglessthan7hourspernightislinkedtoincreasedriskofpoormentalhealth(2016).SeeAppendixBfortipsonsleep.
• Eatnutritiousfoodssuchasfruits,vegetablesandleanmeats,andlimitingrefinedcarbohydratesandaddedsugar.
• Drinkwater!–ThecurrentInstituteofMedicinerecommendationis13cupsformenand9cupsforwomenperday(NASEM,2015).
• Physicallyremoveoneselffromareasofcrisisortrauma.• Exerciseordancetogetoutextraenergyandrelax.Thishelpstoreleaseendorphins(chemicalin
yourbrain)thatmakeapersonfeelgood.• Participateinexpressivearttherapyincludingpoetry,writingorcoloring.
PSYCHOLOGICAL
Psychologicalself-careinvolvestakingcareofyouremotionsandmentalwell-being.Settinghealthyboundaries,learningwhentosaynotoextracommitments,andovercomingperfectionismallfallunderthecategoryofpsychologicalself-care.
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• Seeatherapistregularlyorduringtimesofhighstress(CheckwithyouremployertoseeifthesevisitsarecoveredunderyourEAP).
• Participateinsupportgroups.• Keepajournaltoclarifythoughts.
Evidenceshowsthatwritingaboutstressfuleventshelpscometotermswiththem,reducingtheimpacttheyhaveonyourlife(PsychCentral,2016).
• Takeabreakfromtelevision,socialmediaandtheinternettoavoidexposuretonegativeinformation.
• Seekoutpeersupport.Talkwithotherswhohavesharedexperiencesordevelop/engageincompassionatefriendshipswithothers.
• Beanactivememberofyourcommunity.• Empoweryourselfthroughlearningandpsychoeducation.• Lookatpicturesoflovedones.• Advocateforothers.Findwaystomakechangesforthebettermentofsociety.• Expressemotionalhealingpracticesofcrying,laughingorstorytelling.
SPIRITUAL
Spiritualself-careinvolvescaringforyoursoul.Spiritualwellnessinvolvesseekingapurposeandmeaninginhumanlife.Practicingspiritualself-carecanhelpyoufindpeacebetweenyourinnerfeelingsandemotionsandthestressorsofyourlife.Waystopracticespiritualself-careinclude:
• Meditation• Yoga• Prayer/Attendingachurchservice• Expressinggratitude
Additionalhealingpracticesareavailableat:https://alamedacountytraumainformedcare.org/trauma-survivors-and-family/self-care-tips/
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V.METHODS/TOOLSOFSELF-CARE
BOOKS
• Self-CompassionbyKristinNeff,PhD(2015)“Thisbookoffersexpertadviceonhowtolimitself-criticismandoffsetitsnegativeeffects,enablingyoutoachieveyourhighestpotentialandamorefulfilledlife”(SelfCompassion,2017).
• TraumaStewardship:AnEverydayGuidetoCaringforSelfWhileCaringforOthersbyLauravanDernootLipsky(2007)“Thisbookisanavigationaltoolforrememberingthatwehaveoptionsateverystepofourlives.Wechooseourownpath.Wecanmakeadifferencewithoutsuffering;wecandomeaningfulworkinawaythatworksforusandforthoseweserve.Wecanenjoytheworldandsetitstraight.Wecanleavealegacythatembodiesourdeepestwisdomandgreatestgiftsinsteadofonethatisburdenedwithourstrugglesanddespair”(InsidetheBook,2017).
• TheGiftsofImperfectionbyBreneBrown(2010)“Inthisbest-sellingbook,aresearcherofShameandVulnerabilitytalksaboutthejourneyto'Wholeheart'livingviaher10guidepoststohelpreadersrealizetheirrealstrengthofcharacterthroughthecouragetoaccepttheirimperfection”(TheGiftsofImperfection,2017).
INTERACTIVETOOLS
ONLINE:
• LifeJournal:Thisisanonlinejournalingplatformthatprovidesawordprocessingtoolforprivatejournaling,journalprompts,andawaytokeepjournalentriesorganizedbytopicanddate.(www.LifeJournal.com)
• Mindcheck:Visitthissiteforinteractivetoolstohelpwithstress,relaxationtechniques,healthythinkingandmore.(http://mindcheck.ca/stress/stress-self-care-resources)
MAGAZINES:
• Spirituality&Health:Thisisamagazinewhichcoversarangeoftopicsincludinghealthandspirituality,meditation,wellness,nutrition,creativity,holisticmedicineandmore.Subscribeatwww.spiritualityhealth.comfor$24.95/year.
• SelfCareMagazine:Thisisadigitalresourceofpodcasts,newsletters,andself-caretipsforprofessionalswhowanttobehappierandhealthieratworkandhome.(www.myselfcaremagazine.com)
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APPS:
• Calm:Thisisanapplicationforamobiledevicethathelpstheuser practicemindfulmeditationandalsoprovidesanoptionfor“sleepstories”to helptheuserfallasleep.
• SleepCycle:Thisisanapplicationwhichservesasanalarmclockthat trackstheuserssleepcyclesandwakestheuserupduringlightsleep.Waking upduringlightsleepisthenaturalwakingpoint,allowingtheusertofeelmore restedthanwakingupbyanalarmduringdeeporREMsleep.
• RelaxMelodies:Thisisanapplicationforamobiledevicethathelps theuserfall
asleep.Theusercancombinemelodiestolistento.Theapplication focuseson
integratingmindfulnessintotheuser’ssleeproutine.
• YogaGlo:Thisisanapplicationforamobiledevicewhichhasyogaand meditationclassesatalllevelsfor$18/month.
• ProviderResilience:Thisisanapplicationforamobiledeviceforcaregiverspronetoburnout,compassionfatigueandsecondary traumaticstress.Theappprovidestoolstohelptheproviderremain emotionallyhealthyandproductiveviaself-assessmentandoverallresilience ratings.AvailableforandroidandiOSdevices.
VIDEOS:
• “JustBreathe”YouTube:ThisYouTubevideois2minutesofsimple,mindfulbreathing(https://www.youtube.com/watch?v=Eqyj6Rp2Q1w)
• Gaia:WithGaia,youcanstreamyogavideosonlinetopracticeyogaanywhere!https://www.gaia.com/yoga/practices?utm_source=google+paid&utm_term=+yoga%20+on%20+tv&utm_campaign=1-usa-yoga-general-broad&utm_content=yoga-tv-channel-broad&utm_medium=cpc&ch=my
• “BeyondtheCliff”TedTalkbyLauravanDernootLipskyhttps://www.youtube.com/watch?v=uOzDGrcvmus
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VI.DEVELOPINGASELF-CAREPLAN
Self-careisdynamicanddifferentforeveryone.Forsomeonewhoisdevelopingtheirown,personalizedself-careplan,itisimportanttotakesometimeforself-reflection.Herearesomestepstogetstartedondevelopingaself-careplan.
1. Gettoknowyourself.Belowisalistofquestions,adaptedfromSafePlace’sStaffSelf-CarePlanWorksheet(ReiserandButler,n.d.)thatmaybehelpfultoguideyourself-reflectionandtoestablishastartingpointforthedevelopmentofyourself-careplan.
ü Namesomesituationsthattypicallycauseyoutofeelstressedoroverwhelmed
ü Howdoesyourappearanceorbehaviorchangewhenyoufeelthatyouarelosing
control?(Ex.Redface,swearing,unabletolisten,blamingothersforproblems,walking
awayfromproblems)
ü Whatareyouractionswhenyoufeelthatyouhavelostcontrol?(Ex.Crying,yelling,
shuttingdown,becomingaggressive)
ü Whathelpsyouwhenyoufeelupset,overwhelmed,orstressed?(Breathingdeeply,
talkingtofriends,napping,etc.)
2. Makealistofself-careactivitiesthatyouenjoydoingandthatarebeneficialtoyourwell-being.
Youcancomeupwithyourownfrompastexperience,browsetheweb,orcheckoutalistofself-careideasinAppendixAofthisreport.
3. Createahardcopyofyourself-careplan.Theplancanbehandwrittenorelectronic.Theimportanceofthisstepisthatyourplanisaccessibleandeasytoreferenceandmodify.SeeAppendixCforasampleself-careplan.
Itisimportanttoutilizeyourself-careplanonceyouhavecreatedit.Herearesomesuggestionstohelpmakeself-careahabit:
• Scheduleself-caretimeintoyourplanner/agenda• Writeyourself-careplanonanindexcardandcarryitwithyouinyourpurseorwallet• Storeyourself-careplaninthe“notes”sectionofyoursmartphone• Explorenewwaystopracticeself-caretostayinspired
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APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE
I.OFFICEDESKSTRETCHES
II.LISTOFSELF-CAREACTIVITIES(ADAPTEDFROMSAFEPLACEWORKSHEET)
Physical
• Dophysicalactivitiesthatarefun• Eatregularhealthymeals• Exercise• Getenoughsleep• Getamassage• Getroutinemedicalcareforprevention• Stretch• Takeabreakfromtechnology• Wearclothesthatyouarecomfortablein
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Psychological
• Dosomethingyou’reabeginnerat• Maketimeforself-reflection• Readliteraturethatisnotrelatedtoyourwork• Saynotoextraresponsibilitiessometimes• Spendtimeoutdoors• Seeapsychotherapistorcounselor
Workplace/Professional
• Arrangeyourworkspacesoitiscomfortable• Askforhelpwhenneeded• Balanceyourworkloadsothatnoonedayistoomuch• Startapeersupportgroup• Usepaidtimeoff• Takearealbreakeveryfewhours• Don’teatatyourdesk
Emotional
• Allowyourselftocry• Feelproudofyourself• Expressoutrageinconstructiveways• Playwithchildren• Spendtimewithpets• Rereadfavoritebooks• Stayincontactwithimportantpeopleinyourlife
Spiritual
• Beopentomysteryandtheunknown• Attendachurchorreligiousservice• Pray• Sing• Listentoinspiringmusic• Spendtimeinnature• Celebrateritualsthataremeaningfultoyou• Memorializelovedoneswhohavepassedon• Meditate
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III.BrainBreakIdeas:
Brainbreaksarequickandeffectiveinchangingyourphysicalormentalstate.Theyareusefulforstudentstohelpactivateandstimulatetheirbrains.Researchshowsbrainbreakscanhelpimprovestudents’concentrationandrelievestress.
Findmoreideasonhowtoincorporatebrainbreakshere:http://www.pgsd.org/cms/lib07/PA01916597/Centricity/Domain/43/Brain%20Breaks.pdf
APPENDIXB:TIPSFORGOODSLEEP
1.Gotobedatasettimeeachnightandgetupatthesametimeeachmorning—evenonweekends.
• SleepinginonweekendscanmakeithardertowakeupMondaymorning• Gethomework/workdoneearlysoyouarenotuplateatnightfinishingit
2.Exerciseduringtheday.
• Striveforaminimumamountofexercise30minutesaday• Exercisingimmediatelybeforebedcaninterferewithsleep(exercise5-6hoursprior)
3.Avoidcaffeine,nicotine,andalcohol,especiallybeforebed.
• Avoidcoffee,chocolate,softdrinks,non-herbalteas,dietdrugs,somepainrelievers• Smokerstendtowakeuptooearlyduetonicotinewithdrawal
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• AlcoholrobspeopleofdeepsleepandREM
4.Tryrelaxingactivitiesbeforebed.
• Warmbath,reading,music,drawing,writing
5.Exposeyourselftobrightlightwhenyouwakeup.
• Sunlighthelpsthebody’sinternalbiologicalclockreseteachday• Expertsrecommendexposuretoanhourofmorningsunlight
6.Don’tlieinbedawake.
• Dosomethingrelaxingifyoucannotfallasleep,untilyouaretired• Theanxietyofnotbeingabletofallasleepcancontributetoinsomnia
7.Createasleepenvironment.
• Createacomfortablebedwithenoughpillowsandblankets• Byonlysleepinginyourbedyoucancreateanassociationbetweenbedandsleep
8.Keepelectronicsoutofbed.
• Limitusageanhourbeforebedsincedevicesstimulatethemind• Keepelectronicstuckedawayandoutofreach• Useanalarmclockinsteadofyourphone
9.Seeadoctorifyoursleepingproblemcontinues.
Information gathered from: National Institutes of Health (www.nih.gov)
AdolescentSleepTips:
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ElementarySleepTips:
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AppendixC:SampleSelf-CarePlan
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