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Self-care: Good for you and your
work
Ellen Newman
Projects Coordinator
Hunter Institute of Mental Health
Hunter Institute of Mental Health
• The Hunter Institute of Mental Health is a leading national
organisation dedicated to ...
Overview
• Mental health and wellbeing
• What is self-care?
– Benefits
– Examples
– Challenges
– Embedding
• Activity: Wha...
“…a state of well-being in which the individual realizes his or her own abilities, can
cope with the normal stresses of li...
Personal development
Positive and respectful
relationships Identify, manage and
understand emotion
Communication Solve pro...
Why is mental health and wellbeing
important?
• Healthier lifestyles
• Better physical health
• Improved recovery from ill...
Mental illness in adults
• Each year in the Australia adult population:
– 20% of people will experience a mental illness
–...
What is self-care?
• More than having a hot bath.
• Self-care refers to activities undertaken with the intention of
enhanc...
What is the point of self-care?
• Increase enjoyment of life;
• Cope with stressful events and sadness;
• Achieve goals an...
A balancing act
• Having a balance across
mental, physical and
social health leads to
overall wellbeing!
Overall
Wellbeing...
We are all unique and so
are the ways to look after
your own mental health
and wellbeing.
Life Balance
Family
Mental
Spiri...
What words do you relate to?
Life Balance
Family
Mental
Spiritual
Community
Social
Financial
Professional
Physical
Relatio...
Self-care: Looking after yourself
Physically:
• Healthy diet, regular exercise and
adequate sleep;
• Monitor and manage yo...
Self-care activities
• Mindfulness
• Gratitude
• Nurturing relationships
• Self-awareness and
reflective practice
Gratitude
• What: being thankful for something or
expressing appreciation
• Benefits:
– Greater happiness and wellbeing;
–...
Mindfulness
What are the benefits:
• Reduced stress
• Boosts immune system
• Enhances relationships
• Help in treatment of...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Self-care…challenges
• Carer mindset
• Superhero mindset
• Time
• Competing priorities
• Perceived value
• Not part of rou...
Overcoming challenges Activity: Reframing
• Carer mindset ……………………..…………………..
• Superhero mindset ………………….………………………
• Time...
Activity
Activity
Tracking success
Self-care: Part of Professional Practice
• Aligned to EYLF, MTOP and NQS.
Use campaigns
like Mental
Health Month
to generate
awareness for
self-care in
your staff
Self-care assessment and tools
• ReachOut professionals self-care assessment and planning tools:
http://au.professionals.r...
Help seeking
• Great at helping others?
• What about asking for help when you need it?
• People in caring professions ofte...
It’s ok to ask for help
Reach out for support when you need it:
• Friends
• Family
• GP
• Psychologist
• Lifeline 13 11 14...
Where to from here?
• Connections resource – Professional Practice module
– Online: www.himh.org.au/connections
– Hard cop...
Additional resources
• YouTube - It’s a beautiful day! A short animation about Mindfulness
• The smiling mind app.
• Great...
Take home messages
• Your wellbeing is as important
as every other person’s
wellbeing
• Looking after yourself isn’t
selfi...
Questions
Ellen Newman
Projects Coordinator
Email: ellen.newman@hnehealth.nsw.gov.au
Website: www.himh.org.au
Phone: 02 49...
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Self-care: Good for you and your work

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Hunter Institute of Mental Health presentation for Communities @ Work, Education and Care Conference 2016.

Published in: Education
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Self-care: Good for you and your work

  1. 1. Self-care: Good for you and your work Ellen Newman Projects Coordinator Hunter Institute of Mental Health
  2. 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. www.himh.org.au
  3. 3. Overview • Mental health and wellbeing • What is self-care? – Benefits – Examples – Challenges – Embedding • Activity: What works for you? • Tools, resources and more!
  4. 4. “…a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” (WHO, 2004, p. 12) • Mental health = positive capacity = social and emotional wellbeing = behaviour, thoughts and emotions ≠ mental ill-health ≠ happiness What is mental health and mental ill-health?
  5. 5. Personal development Positive and respectful relationships Identify, manage and understand emotion Communication Solve problems, make decisions, take responsibility Set goals What does mental health look like?
  6. 6. Why is mental health and wellbeing important? • Healthier lifestyles • Better physical health • Improved recovery from illness • Fewer limitations in daily living • Higher educational attainment • Greater productivity • Greater employment and earnings • Better relationships • Increased social cohesion • Improved quality of life.
  7. 7. Mental illness in adults • Each year in the Australia adult population: – 20% of people will experience a mental illness – 14% will experience an anxiety disorder – 6% will experience depression – Many people have more than one diagnosis • 45% of people will experience a mental illness at some time during their life More information www.sane.org
  8. 8. What is self-care? • More than having a hot bath. • Self-care refers to activities undertaken with the intention of enhancing energy, restoring health and reducing stress. • Benefits: – greater capacity to manage stress – increased resilience – reduced symptoms of mental health problems.
  9. 9. What is the point of self-care? • Increase enjoyment of life; • Cope with stressful events and sadness; • Achieve goals and potential; • Maintain positive connections with others; • Better equipped to support the mental health and wellbeing of each child in your service; • Links to benefits of mental health and wellbeing; and • Broadly: to benefit ourselves, our families and those in our care.
  10. 10. A balancing act • Having a balance across mental, physical and social health leads to overall wellbeing! Overall Wellbeing Mental Health Physical Health Social Health
  11. 11. We are all unique and so are the ways to look after your own mental health and wellbeing. Life Balance Family Mental Spiritual Community Social Financial Professional Physical
  12. 12. What words do you relate to? Life Balance Family Mental Spiritual Community Social Financial Professional Physical Relationships Managing Stress Asking for help Interests ……………
  13. 13. Self-care: Looking after yourself Physically: • Healthy diet, regular exercise and adequate sleep; • Monitor and manage your stress in positive ways; • Make time for relaxation and fun; and • Limit the use of alcohol and other substances. Relationships: • Foster and maintain your personal relationships; and • Strive for balance between your work and your personal life. Work/study: • Develop interests and friendships outside of your work/study environment. Spirituality: • If you have spiritual beliefs, make time for regular spiritual practice, or relationships with others who share your philosophy. Asking for help: • Reach out for support when you need it. Wellbeing and self-care fact sheet www.responseability.org
  14. 14. Self-care activities • Mindfulness • Gratitude • Nurturing relationships • Self-awareness and reflective practice
  15. 15. Gratitude • What: being thankful for something or expressing appreciation • Benefits: – Greater happiness and wellbeing; – Lower blood pressure; – Fewer feelings of isolation and loneliness; – Greater happiness, optimism, joy and pleasure; – More compassion and generosity; – Better sleep, increased exercise and care of health; and – Reduced depression. • Some methods: – Gratitude diary – Gratitude jar/box – Daily reflection – Give thanks See Response Ability Gratitude fact sheet www.responseability.org
  16. 16. Mindfulness What are the benefits: • Reduced stress • Boosts immune system • Enhances relationships • Help in treatment of depression and prevent relapse • Improved general quality of life Changes in the brain - Increases grey matter density in areas of the brain associated with: • Learning • Memory • Emotional regulation • Emotional intelligence • Self-awareness • Compassion • Empathy • …………… See: Greater Good Science Centre http://greatergood.berkeley.edu
  17. 17. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • …………………..
  18. 18. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. It is more important to help others, I’ll be ok
  19. 19. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. I should be able to cope
  20. 20. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. I’m too busy.. Or I need to do XXX first
  21. 21. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. I don’t believe I deserve it/am worth it Or Self-care has no benefit/waste of time
  22. 22. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. I’m really motivated but…It’s hard to change habits and/or start doing things I've never done before
  23. 23. Self-care…challenges • Carer mindset • Superhero mindset • Time • Competing priorities • Perceived value • Not part of routine • Workplace culture • Lack of role models/support • ………………….. • ………………….. No one I know is practicing self- care Or Lack of support/ encouragement from others in any attempt to make changes
  24. 24. Overcoming challenges Activity: Reframing • Carer mindset ……………………..………………….. • Superhero mindset ………………….……………………… • Time ………………….……………………… • Competing priorities ………………….……………………… • Perceived value ………………….……………………… • Not part of routine ………………….……………………… • Workplace culture ………………….……………………… • Lack of role models/support ………………….……………………… • XXXX ………………….……………………… • XXXX ………………….………………………
  25. 25. Activity
  26. 26. Activity
  27. 27. Tracking success
  28. 28. Self-care: Part of Professional Practice • Aligned to EYLF, MTOP and NQS.
  29. 29. Use campaigns like Mental Health Month to generate awareness for self-care in your staff
  30. 30. Self-care assessment and tools • ReachOut professionals self-care assessment and planning tools: http://au.professionals.reachout.com/self-care-for-professionals • Domains include: – Workplace/professional; – Physical; – Psychological; – Emotional; – Spiritual; – Relationship; and – Overall balance.
  31. 31. Help seeking • Great at helping others? • What about asking for help when you need it? • People in caring professions often neglect their own wellbeing and don’t seek help when needed. • Remember – being able to ask for help is a strength!
  32. 32. It’s ok to ask for help Reach out for support when you need it: • Friends • Family • GP • Psychologist • Lifeline 13 11 14 24-hour telephone counselling service
  33. 33. Where to from here? • Connections resource – Professional Practice module – Online: www.himh.org.au/connections – Hard copy: see us at trade display • Response Ability fact sheets or podcasts – Gratitude – Wellbeing and self-care www.responseability.org/home/fact-sheets-and-podcasts/looking- after-yourself-lecturers-and-students
  34. 34. Additional resources • YouTube - It’s a beautiful day! A short animation about Mindfulness • The smiling mind app. • Greater Good Science Centre, University of California: http://greatergood.berkeley.edu • Health Direct Australia: www.healthdirect.gov.au • SANE Australia: www.sane.org • beyondblue: www.beyondblue.org.au • WayAhead/Mental Health Association NSW: www.mentalhealth.asn.au – Stress Kit www.mentalhealth.asn.au/our-resources/wellbeing-factsheets • Lifeline: www.lifeline.org.au – Fact sheets: What is stress and Overcoming Stress www.lifeline.org.au/Get-Help/Facts---Information/Stress
  35. 35. Take home messages • Your wellbeing is as important as every other person’s wellbeing • Looking after yourself isn’t selfish • By caring for yourself you are better able to care for others
  36. 36. Questions Ellen Newman Projects Coordinator Email: ellen.newman@hnehealth.nsw.gov.au Website: www.himh.org.au Phone: 02 4924 6900

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