Keynote presentation by Hunter Institute of Mental Health Senior Project Officer Celia Rae for the OOSH Annual Retreat 2016.

1. Looking after yourself: Self-care
in OOSH
Celia Rae, MPH, MHM, BA
Senior Project Officer
Hunter Institute of Mental Health

2. Hunter Institute of Mental Health
The Hunter Institute of Mental Health is a leading
national organisation dedicated to reducing mental
illness and suicide and improving wellbeing for all
Australians.
For more than 20 years we have been delivering
successful, evidence-based mental health and
suicide prevention programs from our base in
Newcastle, NSW.

3. Overview
• Mental health;
• Mental illness and
accessing help;
• Burnout;
• Looking after your
wellbeing;
• Warning signs;
• Stress management
techniques;
• Mindfulness;
• Guided visualisation;
• Questions.

4. Taking care

5. Mental health and wellbeing
• Mental health is NOT mental illness;
• Often terms used interchangeably;
• We all have mental health;
• Some us of experience mental illness.

6. Our mental health impacts our…
• Physical health;

7. Physical health
• Mental illness
= higher risk of chronic physical illness;
= 3 x risk of stroke;
= 1.5 x risk of heart disease or diabetes.
• Chronic physical illness
= higher risk of mental illness;
= 2 x risk of depression and anxiety.

8. Our mental health impacts our…
• Physical health;
• Quality of life;

9. Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;

10. Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;
• Ability to cope
with stress;

11. Our mental health impacts our…
• Physical health;
• Quality of life;
• Relationships;
• Ability to cope
with stress;
• Reach goals and
fulfil potential.

12. How it affects children
• Educator wellbeing influences
student wellbeing;
• Relationships are key for a child’s
mental health;
• Relationships can be difficult when
experiencing poor mental health;
• Mental illness does NOT mean
unable to care for children.

13. Mental illness
• Conditions that impact upon a person’s
thoughts, feelings and behaviour;
• Diagnosed by health professional;
• No single cause, combination of factors;
• Can be a single episode or ongoing;
• Common – 45% of the population will
experience mental illness in their lifetime.

14. Anxiety
• 1 in 4 people, 1 in 3 women, 1 in 5 men;
• Disorder occurs when:
–Anxiety is frequent or persistent;
–Not always connected to obvious
challenge;
–Impacts on quality of life;
–Impacts on day-to-day functioning.

15. Symptoms of anxiety
• Physical: Panic attacks, hot and cold flushes,
racing heart, feeling tense;
• Psychological: Excessive fear or worry,
catastrophizing or obsessive thinking;
• Behavioural: Avoiding situations that create
anxiety, e.g. school or work.

16. Depression
• 1 in 6 people, 1 in 5 women, 1 in 8 men;
• Depression is characterised by:
– Extreme sadness or low mood;
– Lasting more than 2 weeks;
– Loss of interest or pleasure in usual activities;
– Impact on day-to-day functioning.

17. Symptoms of depression
• Physical: Low energy, sleep problems,
significant weight loss or gain;
• Psychological: Feeling overwhelmed, sad,
irritable, thinking negatively about yourself;
• Behavioural: Withdrawing socially, unable to
concentrate, diet and sleep changes.

18. Treating anxiety and depression
• Range of treatments:
– Self-care;
– Online self-help
www.mindhealthconnect.org.au;
– Psychological treatments;
– Medical treatments.

19. Help-seeking
• Visit beyondblue for info:
www.beyondblue.org.au;
• Visit your GP;
• See a psychologist;
• Ask GP for a referral to a
psychiatrist.

20. Crisis support
• Lifeline: 13 11 14 or www.lifeline.org.au
• Suicide Call Back Service: 1300 659 467 or
www.suicidecallbackservice.org.au
• SANE Australia: 1800 18 7263 or www.sane.org
• beyondblue: 1300 22 4636 or
www.beyondblue.org.au
• MensLine Australia: 1300 78 99 78 or
www.mensline.org.au

21. Burnout in the workplace
• Workplace stressors:
– Under pressure with
workload and responsibilities;
– Unrealistic deadlines;
– Long working hours;
– Insufficient breaks;
– Lack of resources;
– Negative relationships with
co-workers.

22. Warning signs
• Struggling at work;
• Letting work encroach
on personal life;
• Low morale;
• Feeling undervalued,
disconnected;
• Poor attendance;
• Poor performance;
• Avoiding
family/friends;
• Using alcohol/drugs
to cope.

23. Looking after yourself

24. Sleep hygiene
• Obey your body clock;

25. Sleep hygiene
• Obey your body clock;
• Improve sleeping
environment;

26. Sleep hygiene
• Obey your body clock;
• Improve sleeping
environment;
• Avoid drugs;

27. Sleep hygiene
• Obey your body clock;
• Improve sleeping
environment;
• Avoid drugs;
• Relax your mind;

28. Sleep hygiene
• Obey your body clock;
• Improve sleeping
environment;
• Avoid drugs;
• Relax your mind;
• Lifestyle adjustments.

29. Exercise
• Fewer symptoms of depression and anxiety;
• 16 week exercise program = antidepressants;
• Release feel-good
chemicals;
• Reduce immune system
chemicals;
• Increase body temperature.

30. Exercise
• Gain confidence;
• Distraction from worries;
• Social interaction;
• Coping in healthy way.

31. Keeping well
• Healthy food;
• Limit alcohol/drugs;
• Time with family and
friends;
• Recharge and relax;
• Spirituality.

32. In the workplace
• Work/life balance;
• Non-work friends;
• Mentoring;
• Supporting
colleagues;
• Inclusive of diversity;
• Reflective practice.

33. Monitoring wellbeing and
seeking help
• Warning signs;
• Avoiding unhealthy
coping strategies;
• Seeking help when
needed.

34. Stress management techniques
• Increase self-care
activities;
• Exercise;
• Debrief with
friends or family.

35. Avoid or alter the situation
• Avoid unnecessary
stress:
– Learn how to say “no”;
– Avoid people who
stress you out;
– Take control of your
environment.

36. Avoid or alter the situation
• Avoid unnecessary
stress:
– Learn how to say “no”;
– Avoid people who
stress you out;
– Take control of your
environment.
• Alter the situation:
– Express feelings instead
of bottling them up;
– Be willing to
compromise;
– Manage time better;
– Be more assertive.

37. Adapt and accept
• Adapt to the
stressor:
– Reframe problems;
– Look at the big
picture;
– Adjust your
standards.

38. Adapt and accept
• Adapt to the
stressor:
– Reframe problems;
– Look at the big
picture;
– Adjust your
standards.
• Accept what you
can’t change:
– Don’t try to control
the uncontrollable;
– Look for the upside;
– Learn to forgive;
– Practice gratitude.

39. Mindfulness
• Focusing attention on present
moment;
• Roots in Buddhism;
• Improves wellbeing;
• Improve physical health;
• Treatment for mental illness;
• More mindfulness = more effect.

40. Mindfulness techniques
• Basic mindfulness
meditation;
• Body sensations;
• Sensory;
• Emotions;
• Urge surfing.

41. Guided visualisation
• Uses imagination to still mind;
• Relax and refuel;
• Achieve professional or
personal goals;
• Deeper awareness of self;
• Physical and mental health
benefits.

42. Mindfulness activity

43. Questions?
Celia Rae
Senior Project Officer
Hunter Institute of Mental Health
(02) 4924 6900
celia.rae@hnehealth.nsw.gov.au