IF YOU HAVE NOT ALREADY LOOKED AT THE SELF CARE ASSESSMENT, FOLLOW THE LINK IN THE CHAT AND TAKE NOTE OF THE AREAS YOU STRUGGLE WITH AND WHICH YOU THRIVE IN.

WHILE WE ARE WAITING…

PresenterPresentation Noteshttps://socialwork.buffalo.edu/content/dam/socialwork/home/self-care-kit/self-care-assessment.pdf

HEATHER WYNKOOP BEACH

ACT FOR YOUTH

SELF-CARE AND OTHER THINGS YOU DON’T HAVE TIME FOR

HOUSEKEEPING

Experiencing delays?Try closing out the otherprograms running on your computer, including video.

Use the chat function forquestions, comments and discussion.

ALL PANELISTS AND ATTENDEES

• PLEASE MAKE SURE YOU HAVE A PEN/PENCIL AND PAPER HANDY. NUMBER 1-8 ON IT, LEAVING WRITING SPACE IN BETWEEN

• EVERY FEW MINUTES, I’LL POSE A QUESTION FOR YOU TO CONSIDER OR A SENTENCE TO FINISH. I’LL GIVE YOU A MINUTE OR TWO, TO WRITE YOUR ANSWER ON YOUR PAPER.

• I’LL ASK IF ANYONE WANTS TO VOLUNTEER THEIR ANSWER IN THE CHAT

• QUESTION 1: WHEN WAS THE LAST TIME YOU LAUGHED AND WHAT CAUSED IT?

OVERVIEWWHAT SELF-CARE IS (AND ISN’T)

LACK OF SELF CARE

SELF CARE DURING A PANDEMIC

ALL TYPES OF STRATEGIES

RESOURCES

PresenterPresentation NotesWhat is Self-Care?- Definitions, dimensions and determinations…and what it IS NOTThe impact of not implementing self care strategies can lead to stress, burnout and compassion fatigue. We will look at these thigs as well, because they can be indicators that your self care strategies aren’t working.Self Care during a pandemic: while there's a lot of stuff on self care, there is little on how to do it during a pandemic. On the upside, we will be the ones informing others historically, on how to do it!Strategies for self-care: something for everyone!ResourcesAlso, as you may know, self care intersects much of the time with mental health, While we will touch on it a little, know we will have a webinar addressing mental health sometime in the near future.

I’m going to ask at different points in the presentation for you to jot down some notes to yourself. If I can manage having you share in chat, we can try that as well. But for the moment, if you would make sure you have a pen and scrap paper ready, that would be great.

• QUESTION 2: WHAT IS YOUR FAVORITE SONG TO DANCE IT OUT TO?

WHAT IS SELF-CARE?

“THE TERM SELF-CARE REFERS TO ACTIVITIES AND PRACTICES THAT WE CAN ENGAGE IN ON A REGULAR BASIS TO REDUCE STRESS AND MAINTAIN AND ENHANCE OUR SHORT- AND LONGER-TERM HEALTH AND WELL-BEING. SELF-CARE IS ALSO NECESSARY FOR YOU TO BE EFFECTIVE AND SUCCESSFUL IN HONORING YOUR PROFESSIONAL AND PERSONAL COMMITMENTS.”

~UB, SCHOOL OF SOCIAL WORK: INTRO TO SELF CARE

ANY ACTIVITY WE DO DELIBERATELY TO TAKE CARE OF OUR MENTAL, PHYSICAL, EMOTIONAL AND SPIRITUAL HEALTH

PresenterPresentation NotesRegular is an important word in this description here, as many of us do “Emergency” or “reactionary” self care more often than not. Maintenance versus triage…proactive vs reactive. We will revisit this definition later. But first, lets talk about what happens when self care is not a priority or even on the to-do list.

Via www.selfcaremastery.com

PresenterPresentation NotesAnother shorter checklist if you didn’t have the time to do the long one. Take a minute to read each question and five yourself 1 point for each yes.

0-5Whoa! What’s going on? You’re running on fumes, darling. You might be so busy taking care of others that you’ve put yourself on the back burner. Time Out! Let’s take care of you. It will change everything.

6-10 It’s time for a Self Care Upgrade. You’ve got some areas in your world going well, but there’s room for growth. Let’s boost your self care and your energy will soar for the things that matter most! Let’s do this!

11-15 You’re doing awesome! Oh, yeah! Your glow is sure to attract amazing opportunities and people into your life. Oops! Just had to don my sunglasses. You’re a star, darling! You sure light up the world. Yes!

PresenterPresentation NotesSo now that we have a good idea of what self care IS, lets look at what it is not

• QUESTION 3: WHAT IS YOUR FAVORITE DESSERT?

LACK OF SELF-CARE CAN RESULT IN THINGS LIKE…

• STRESS

• BURNOUT

• COMPASSION FATIGUE

• PLEASE MAKE SURE YOU HAVE A PEN/PENCIL AND PAPER HANDY. NUMBER 1-8 ON IT, LEAVING WRITING SPACE IN BETWEEN

• QUESTION 1: WHEN WAS THE LAST TIME YOU LAUGHED AND WHAT CAUSED IT?

• QUESTION 2: WHAT IS YOUR FAVORITE SONG TO DANCE IT OUT TO?

• QUESTION 3: WHAT IS YOUR FAVORITE DESSERT?

In case you missed it….

PresenterPresentation NotesQuick pause….

Stress Indicators

• QUESTION 4: WHAT IS A STRESS INDICATOR YOU MAY HAVE IGNORED IN THE PAST??

PresenterPresentation Notes

NOT THIS BURNOUT…

BURNOUT DEFINED

• BEST DESCRIBED AS: EMOTIONAL EXHAUSTION, DEPERSONALIZATION, AND A REDUCED SENSE OF PERSONAL ACCOMPLISHMENT (MASLACH ET AL. 2001)

• IT REFERS TO FEELINGS OF BEING EMOTIONALLY AND PSYCHOLOGICALLY DRAINED AND OVEREXTENDED BY ONE’S WORK. IN AN ORGANIZATION, IT CAN BE WHEN STAFF BECOME CYNICAL AND DETACHED FROM THEIR WORK ENVIRONMENT AND THOSE IN NEED OF THEIR SERVICES AND A REDUCED SENSE OF PERSONAL ACCOMPLISHMENT IN THE WORK ENVIRONMENT.

PresenterPresentation NotesThink of burnout as a step beyond stress.

COMPASSION FATIGUE

• ANOTHER TERM FOR “SECONDARY TRAUMATIC STRESS DISORDER”

• THE NATURAL CONSEQUENCE OF STRESS RESULTING FROM CARING FOR AND HELPING TRAUMATIZED PEOPLE

• THE LESSENING OF COMPASSION

PresenterPresentation NotesSo, up until now, we’ve looked at a lot of “textbook” stuff as it relates to stress and burnout how anyone can encounter these things. And more specifically when it comes to compassion fatigue,

AND HERE COMES THE PANDEMIC…

HOW ARE WE DOING?

ACCORDING TO A KAISER FAMILY FOUNDATION SURVEY OF 1,216 ADULTS MARCH 11-15TH:

• FOUR IN TEN SAY THEIR LIFE HAS BEEN DISRUPTED “A LOT” OR “SOME” AS A RESULT OF THE CORONAVIRUS OUTBREAK

• ONE-THIRD REPORT FEELING NEGATIVE MENTAL HEALTH EFFECTS FROM WORRY ABOUT CORONAVIRUS

https://capitolcommunicator.com/mindshare-survey-finds-pandemic-fatigue-brand-awareness-and-media-consumption-declining

REAL LIFE EXAMPLES“I HAD A CLIENT CALL ME A COUPLE DAYS AGO CONCERNED ABOUT THEIR HOUSING, AND… I FEEL SO BAD, BECAUSE ALL I WANTED TO SAY WAS “I DON’T CARE”…BECAUSE I DON’T…ABOUT ANYTHING”

~CASE MANAGER, WORKING INTAKE AT HOSPITAL

“I'M JUST SO STRESSED MY BRAIN ISN'T WORKING.I'M. SO. DONE.I HATE TYPING AND I'M DOING MORE IF IT THAN I'VE EVER DONE, I DON'T KNOW WHAT GOES WHERE OR WHEN OR WHO I'M SUPPOSED TO CONNECT WITH AND FOR F** SAKE IF I HAVE TO GET ON ONE MORE ZOOM I'M GONNASCREAM.... AND I MISS PEOPLING. AND I FEEL LIKE I'M COMPLAINING ALL THE TIME …AND I'M SORRY...BUT I REALLY HATE ALL OF THIS RIGHT NOW.SIGH.I'M DONE.THANK YOU.”

~TRAINER TO HER CO-TRAINERS A COUPLE OF FRIDAY NIGHTS AGO

PresenterPresentation NotesTwo real life situations. In the chat, what do each of these sounds like? Stress, burnout or compassion fatigue?

PresenterPresentation NotesCoping strategies are the actions we take to deal with stress, problems, or uncomfortable emotions. Unhealthy or negative coping strategies often provide instant gratification or relief, but have long-term negative consequences.

PresenterPresentation NotesIf you take away one truth from this webinar, let it be this.When I texted a friend “I’m not made for this”, he texted back “its ok…none of us are”

QUESTION 5: NAME SOMEONE YOU CAN GO TO AND TALK FREELY WITH.

WHO IS “YOUR PERSON”?

WHO ARE YOUR “PEOPLE”?

STEPS TO THE SELF-CARE PROCESS

• IDENTIFY CURRENT COPING STRATEGIES (IF ANY).

• REVIEW AN ASSESSMENT TOOL TO DETERMINE WHAT YOU’D LIKE TO DO OR ADD TO YOUR ROUTINE

• MAKE A PLAN

• IDENTIFY POTENTIAL BARRIERS

• MAKE A COMMITMENT TO YOURSELF

• SHARE YOUR INTENTIONS

• FOLLOW THROUGH(ADAPTED FROM: LISA D. BUTLER, PHD, BASED IN PART ON MATERIALS PROVIDED BY SANDRA A. LOPEZ, LCSW, ACSW, UNIVERSITY OF HOUSTON, GRADUATE SCHOOL OF SOCIAL WORK)

PresenterPresentation NotesNow that we’ve covered the potential fall out of not taking care of yourself, lets talk about what it takes to implement self-care into our everyday lives.

QUESTION 6: WHAT GETS IN THE WAY OF YOUR SELF CARE?

PresenterPresentation NotesThe assessment I sent out yesterday or while you were waiting, asked about activities in each area. What surprised you?Review 6 areas. Which are first comes to mind as one you tend to neglect? Does the area you tend to neglect reflect the area where your stress indicator tends to present itself?

WRITE #7: ONE THING FROM EACH OF THE 6 AREAS YOU CAN DO OVER THE NEXT 2 WEEKS:

• PHYSICAL

• PSYCHOLOGICAL

• EMOTIONAL

• SPIRITUAL

• PERSONAL

• PROFESSIONAL/WORKPLACE

WHAT DOES SELF CARE LOOK LIKE?

PresenterPresentation NotesIf you still don’t have those 6 things on your list,,,here are some other ideas.You can take a pic of this with your phone and keep track or just keep track on your paper. You can “X” squares as I give the directions…so, first:X the things you’ve accomplished in the past 15 minutesX things you’ve accomplished in the past hourX on the things you’ve accomplished in the past 24 hoursX on the things you’ve done in the past week…month…year.How long until you got 1 line? How long until you got all the blocks?

SOMETHING FOR EVERYONE…6

AREAS OF SELF-CARE

• PHYSICAL• PSYCHOLOGICAL• EMOTIONAL• SPIRITUAL• PERSONAL• PROFESSIONAL/WORKPLACE

PresenterPresentation Notes

BUT I DON’T HAVE THE TIME!2 MINUTE STRATEGIES:

• BREATHE• PRACTICE SOME STRETCHES FOR DIFFERENT PARTS OF YOUR BODY• DAYDREAM• LAUGH/LEARN A NEW JOKE• DOODLE• PRACTICE LEARNING 5 WORDS IN A DIFFERENT LANGUAGE• LOOK OUT THE WINDOW & PEOPLE/NATURE WATCH• RESPOND TO AN EMAIL

PresenterPresentation Notes

.

PresenterPresentation NotesLaugh…or make a silly video like this.Much to the dismay of my teen children and coworkers, I have found tiktok.It’s mindless fun.

5 MINUTE STRATEGIES

• LISTEN TO YOUR FAVORITE SONG

• HAVE A GOOD CLEANSING CRY

• PRACTICE A SHORT, FUN DANCE ROUTINE FROM YOUTUBE/TIKTOK

• CHAT WITH SOMEONE YOU ENJOY TALKING TO

• SING OUT LOUD

• DELETE SOME OLD EMAILS

• TAKE A SHORT WALK OUTSIDE FOR SOME FRESH AIR

• ENJOY A SNACK

10 MINUTES!

• WRITE IN A JOURNAL

• CALL A FRIEND

• MEDITATE

• DO A QUICK 10-MIN. CLEANSE OF ONE ROOM IN YOUR HOME

• DO 10 MIN. OF EXERCISE, QUICK WALK AROUND THE OFFICE

• READ AN ARTICLE ON A TOPIC OF INTEREST

• DO A CROSSWORD PUZZLE OR SUDOKU

• DRAW/COLOR (NO CRAYONS OR COLORING BOOK, GET THE HAPPY COLOR APP!)

PresenterPresentation NotesCOLORING and paint by number

A WHOLE 30 MINUTES!?• PRACTICE COOKING A NEW DISH FROM AN ONLINE COOKING CHANNEL

• EXERCISE (30 MIN. OF CARDIO OR WEIGHTLIFTING)

• HAVE A VIRTUAL HANG-SESSION OR HAPPY HOUR WITH FAMILY OR FRIENDS

• TAKE A BUBBLE BATH/LONG SHOWER

• SPEND TIME IN NATURE

• WATCH YOUR FAVORITE TV SHOW

• WATCH AN INSPIRING TED TALK

• RE-ORGANIZE ONE AREA OF YOUR HOME

PresenterPresentation NotesPaint by number

ORGANIZATIONAL STRATEGIES• SUPPORTIVE POLICIES THAT RECOGNIZE THE STRESSFUL NATURE OF THE WORK

• MEANINGFUL SUPERVISION, CONSULTATION AND PEER SUPPORT

• SUPPORTING THE MAINTAINING OF GOOD BOUNDARIES

• COMFORTABLE, SAFE PHYSICAL WORK SPACE

• OPPORTUNITIES FOR AND INFORMAL DEBRIEFING STRESSFUL EVENTS

• ALLOWING HUMOR, LAUGHTER, AND CELEBRATION OF SUCCESS

• AN ORGANIZATIONAL CULTURE THAT ABUNDANTLY EXPRESSES APPRECIATION AND POSITIVE REGARD FOR ITS WORKERS

PresenterPresentation NotesIdeal? Yes. And even if you are not in a position to implement this, you can contribute to an atmosphere at your organization that supports this.

WRITE #8: WHAT IS THE NAME OF TODAY’S PRESENTER?

• 1: WHEN WAS THE LAST TIME YOU LAUGHED AND WHAT CAUSED IT?

• 2: WHAT IS YOUR FAVORITE SONG TO DANCE IT OUT TO?

• 3: WHAT IS YOUR FAVORITE DESSERT?

• 4: WHAT IS A STRESS INDICATOR YOU MAY HAVE IGNORED IN THE PAST??

• 5: NAME SOMEONE YOU CAN GO TO AND TALK FREELY WITH.

• 6: WHAT GETS IN THE WAY OF YOUR SELF CARE?

• 7: ONE THING FROM EACH OF THE 6 AREAS YOU CAN DO OVER THE NEXT 2 WEEKS

• 8: WHAT IS THE NAME OF TODAY’S PRESENTER?

Review of the questions…

PresenterPresentation NotesQuick pause….

NOW, WITH WHAT YOU HAVE WRITTEN, START MAKING A SELF-CARE PLAN

DEAR SELF, (INSERT NAME)

BECAUSE I KNOW HOW IMPORTANT SELF CARE IS AND I WANT TO FEEL AS GOOD AS I DID WHEN (#1), AS SOON AS I GET OFF THIS WEBINAR, I WILL PLAY (#2) AS LOUD AS POSSIBLE…AND DANCE IT OUT.

AND EVEN THOUGH I LOVE (#3), IT DOES NOT MEAN I WILL EAT IT FOR A WEEK STRAIGHT WHEN I NOTICE I AM (#4).

INSTEAD I WILL REMEMBER THIS HOUR I HAD TODAY WITH PEOPLE WHO ARE FEELING THE WAY I DO, AND REACH OUT TO (#5).

IN THE MEANTIME, I WILL WORK ON REMOVING OR REDUCING (#6) AS A BARRIER AND MAKE AN HONEST EFFORT TO ALLOW MYSELF TO DO AT LEAST 1 THING FROM THE FOLLOWING LIST (#7).

BECAUSE I AM, WITHOUT A DOUBT, WORTH IT.

AND (#8) AGREES!

PresenterPresentation NotesScrap paper

RESOURCES• UNIVERSITY AT BUFFALO SCHOOL OF SOCIAL WORK SELF CARE STARTER KIT:

• SOCIALWORK.BUFFALO.EDU/RESOURCES/SELF-CARE-STARTER-KIT.HTML

• CORONAVIRUS DISEASE 2019 (COVID-19): STRESS AND COPING:• HTTPS://WWW.CDC.GOV/CORONAVIRUS/2019-NCOV/DAILY-LIFE-COPING/MANAGING-STRESS-

ANXIETY.HTML

• SELF CARE BILL OF RIGHTS• HTTP://WWW.SELFCAREBYAISHA.COM/2014/08/05/THE-SELF-CARE-BILL-OF-RIGHTS/

• SELF CARE WHEEL BY OLGA PHOENIX (BLANK ALSO AVAILABLE)• HTTP://WWW.OLGAPHOENIX.COM/KEY-OFFERINGS/SELF-CARE-WHEEL/

http://socialwork.buffalo.edu/resources/self-care-starter-kit.htmlhttps://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.htmlhttp://www.selfcarebyaisha.com/2014/08/05/the-self-care-bill-of-rights/http://www.olgaphoenix.com/key-offerings/self-care-wheel/

RESOURCES• 15 SELF-CARE PRACTICES WHEN YOU DON’T KNOW WHAT ELSE TO DO: HTTPS://MEDIUM.COM/@TONIBLACKMAN/15-

SELF-CARE-PRACTICES-WHEN-YOU-DONT-KNOW-WHAT-ELSE-TO-DO-83F2CACC9226

• SELF-CARE MID-QUARANTINE (GIRLS INC.): HTTPS://DOCS.GOOGLE.COM/DOCUMENT/D/1EVAL4EJM_J7VPKDDJZ_NIZ9MTFMAKCUX1TDRTYZ633O/EDIT

• THE ULTIMATE QUARANTINE SELF-CARE GUIDE: HTTPS://WWW.WIRED.COM/STORY/HOW-TO-GROOM-YOURSELF/

• NATIONAL ASSOCIATION OF SOCIAL WORKERS: SELF CARE DURING THE PANDEMIC

• HTTPS://WWW.SOCIALWORKERS.ORG/PRACTICE/INFECTIOUS-DISEASES/CORONAVIRUS/SELF-CARE-DURING-THE-CORONAVIRUS-PANDEMIC

• SELF CARE IS FOR EVERYONE

• HTTPS://SELFCAREISFOREVERYONE.COM/PAGES/SELF-CARE-KIT

https://medium.com/@toniblackman/15-self-care-practices-when-you-dont-know-what-else-to-do-83f2cacc9226https://docs.google.com/document/d/1eval4EJm_j7vpKDdjz_niZ9MTfmAKcux1tdrTYZ633o/edithttps://www.wired.com/story/how-to-groom-yourself/https://www.socialworkers.org/Practice/Infectious-Diseases/Coronavirus/Self-Care-During-the-Coronavirus-Pandemichttps://selfcareisforeveryone.com/pages/self-care-kit

PRINT RESOURCES AND ARTICLES

• 24 SHADES OF COLOR BUSINESS COLORING BOOK ENTREPRENEURSCOLORTOO.COM/

• CUTE CRITTERS WITH FOUL MOUTHS BY HEATHER LAND

• STRESSFUL DAY TO-DO LIST PDF• HTTPS://I.PINIMG.COM/ORIGINALS/52/80/B8/5280B82A9D6F8A6712A65822385343F3.JPG

• POSITIVELY PRESENT WWW.POSITIVELYPRESENT.COM/

• COPING SKILLS WORKSHEETS • HTTP://WWW.UNSTRESSYOURSELF.COM/BEST-COPING-SKILLS-WORKSHEETS/

• HOW TO PRACTICE SELF-CARE DURING COVID-19 AS A BLACK, FEMALE PROFESSIONAL• HTTPS://HEALTHINHERHUE.COM/HEALTH-WELLNESS-1/2020/4/24/HOW-TO-PRACTICE-SELF-CARE-

DURING-COVID-19-AS-A-BLACK-FEMALE-PROFESSIONAL

https://entrepreneurscolortoo.com/https://i.pinimg.com/originals/52/80/b8/5280b82a9d6f8a6712a65822385343f3.jpghttp://www.positivelypresent.com/http://www.unstressyourself.com/best-coping-skills-worksheets/https://healthinherhue.com/health-wellness-1/2020/4/24/how-to-practice-self-care-during-covid-19-as-a-black-female-professional

ADDITIONAL RESOURCES

• NYC AND NYS RESOURCES: HTTPS://WP.NYU.EDU/NYUWASHINGTONDC/WELLNESS/

• PROTECT YOUR FAMILY’S MENTAL HEALTH DURING COVID 19: HTTPS://HEALTH.USNEWS.COM/WELLNESS/FOR-PARENTS/ARTICLES/PROTECT-YOUR-FAMILYS-MENTAL-HEALTH-DURING-THE-COVID-19-PANDEMIC

• MENTAL WELLNESS ACTION PLAN: HTTPS://GUIDES.LIBRARY.KUMC.EDU/LD.PHP?CONTENT_ID=48265547

https://wp.nyu.edu/nyuwashingtondc/wellness/https://health.usnews.com/wellness/for-parents/articles/protect-your-familys-mental-health-during-the-covid-19-pandemichttps://guides.library.kumc.edu/ld.php?content_id=48265547

��While we are waiting…���Self-care and other things you don’t have time for�HousekeepingSlide Number 4Slide Number 5OverviewSlide Number 7What is Self-Care?Slide Number 9Slide Number 10Slide Number 11Lack of self-care can result in things like…Slide Number 13Slide Number 14Slide Number 15Slide Number 16Not this burnout…Burnout definedCompassion fatigueSlide Number 20And here comes the pandemic…How are we doing?Real life examplesSlide Number 24Slide Number 25Slide Number 26Steps to the self-care processSlide Number 28Slide Number 29Slide Number 30What does self care look like?Slide Number 32Slide Number 33Slide Number 34Something for everyone…6 areas of self-careSlide Number 36Slide Number 37But I don’t have the time!Slide Number 395 minute strategies10 minutes!Slide Number 42A whole 30 minutes!?Slide Number 44Organizational StrategiesSlide Number 46Slide Number 47Now, with what you have written, start making a self-Care planResourcesResourcesPrint Resources and articlesAdditional ResourcesSlide Number 53