This document provides information on self-care for mental health professionals. It discusses the importance of self-care, building resilience, and tips for improving resilience like getting connected and remaining hopeful. It also covers well-being, stress, stress reduction techniques, self-compassion, clinical supervision, grounding exercises, and developing a self-care plan. Key areas of self-care discussed include physical, psychological, emotional, relational, spiritual, and workplace self-care.
Immunityplaysavitalroleinfightinganydisease.ItistruewithCoronaaswell.
Theimmunesystemsisdesignedtofightoffsicknessesandviruses.Butunfortunately,theimmunesystemcangetaffectedbymanythings.Thispreventsourbodiesfromeffectivelyfightingsickness
Yourphysicalfitnesslevelsalonedon’tdefineyourimmunity,thoughitdoesplayamajorroleinbuildingitup.
it's about food, excercise and medicines
Immunityplaysavitalroleinfightinganydisease.ItistruewithCoronaaswell.
Theimmunesystemsisdesignedtofightoffsicknessesandviruses.Butunfortunately,theimmunesystemcangetaffectedbymanythings.Thispreventsourbodiesfromeffectivelyfightingsickness
Yourphysicalfitnesslevelsalonedon’tdefineyourimmunity,thoughitdoesplayamajorroleinbuildingitup.
it's about food, excercise and medicines
The twentieth webinar of Indian Association of Amusement Parks & Industries was a grand success.
The webinar was well attended by our members from all across the country.
We thank Ms. Sangeeta Chandran from Global Head – TCS Cares & Founder – Dandelions Talk for the knowledgeable and excellent presentation.
Incorporated in the year 1999, IAAPI is India's Apex Body representing the Amusement, Leisure & Recreation Industry in India.
Topic: RESILIENCE DURING UNCERTAIN TIMES
Presenter: Ms. Sangeeta Chandran, Global Head – TCS Cares & Founder – Dandelions Talk
Date & Time: 10/October/2020 12.00-13.50pm IST
YouTube: https://youtu.be/vMlH8MKpXJc
IAAPI Website: www.iaapi.org
IAAPI Facebook: https://www.facebook.com/IAAPIHq/
IAAPI Twitter: https://twitter.com/IAAPI_HQ
IAAPI LinkedIn: https://www.linkedin.com/in/iaapi-hq/
Objectives
Define mindfulness
Discuss how mindfulness can be beneficial
Differentiate it from meditation
Explore the concepts of mindfulness
Identify Mindfulness Activities
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
We review signs of relapse in the following areas: emotional, mental, physical, social. We explore triggers and how to eliminate negative triggers and add triggers for recovery behaviors.
Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning.
Today, we live in a world full of demands, personal and professional. With the increasing demands, meeting deadlines, increasing productivity, achieving targets, facing competition, our lives have become nothing, but more complex. With so much to accomplish keeping in mind our time constraints, stress is inevitable. The only way to handle a stressful day is to learn how to manage it; this is possible only by acquiring skills on how to handle stress. This course touches on various key aspects such as identifying stress and its causes, approach to stress and dealing with it calmly, changing your attitude and outlook, techniques to overcome stress and working with a positive mind set.
Study on Stress Management by Professional Graduatesjournal ijrtem
ABSTRACT: This article is a study and analysis of stress management by professional graduates. To start with various situations where students feels the stress is discussed. Various kind of stress the professional graduates faces isalso analyzed. The causes for such a type of stress they face and also identified the ways to overcome those stress. Few stress management strategies are also stated to be followed by the professional graduates in their environment. The Anova Test is applied to test the significance difference exist among the respondents attributes based on the type of course. Keywords: Distress, Stress causes, Positive stressor, College graduates
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Unlimited Counseling CEUs for $59 https://www.allceus.com/
Specialty Certificate tracks starting at $89 https://www.allceus.com/certificate-tracks/
Live Webinars $5/hour https://www.allceus.com/live-interactive-webinars/
CEs can be earned for this presentation at https://www.youtube.com/watch?v=krvEgvr7l_0
Instagram: AllCEUs
Pinterest: drsnipes
Learn about ways to help patients protect themselves to being susceptible to relapse.
Facing Forward: When Cancer Changes the Road Aheadbkling
A breast or ovarian cancer diagnosis brings unimaginable changes to a woman's life. Join us for a webinar as Julie Larson, LCSW, helps you reflect upon the psychological impact of this diagnosis. Learn how to develop strategies to face the challenges and emotions of your new normal.
A Powerpoint lecture I gave to mental health professionals to improve their own and their clients self care. Enjoy, share, but give me credit and refer others to my blog. WWW.emotionalfitnesstraining.com
The twentieth webinar of Indian Association of Amusement Parks & Industries was a grand success.
The webinar was well attended by our members from all across the country.
We thank Ms. Sangeeta Chandran from Global Head – TCS Cares & Founder – Dandelions Talk for the knowledgeable and excellent presentation.
Incorporated in the year 1999, IAAPI is India's Apex Body representing the Amusement, Leisure & Recreation Industry in India.
Topic: RESILIENCE DURING UNCERTAIN TIMES
Presenter: Ms. Sangeeta Chandran, Global Head – TCS Cares & Founder – Dandelions Talk
Date & Time: 10/October/2020 12.00-13.50pm IST
YouTube: https://youtu.be/vMlH8MKpXJc
IAAPI Website: www.iaapi.org
IAAPI Facebook: https://www.facebook.com/IAAPIHq/
IAAPI Twitter: https://twitter.com/IAAPI_HQ
IAAPI LinkedIn: https://www.linkedin.com/in/iaapi-hq/
Objectives
Define mindfulness
Discuss how mindfulness can be beneficial
Differentiate it from meditation
Explore the concepts of mindfulness
Identify Mindfulness Activities
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
We review signs of relapse in the following areas: emotional, mental, physical, social. We explore triggers and how to eliminate negative triggers and add triggers for recovery behaviors.
Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning.
Today, we live in a world full of demands, personal and professional. With the increasing demands, meeting deadlines, increasing productivity, achieving targets, facing competition, our lives have become nothing, but more complex. With so much to accomplish keeping in mind our time constraints, stress is inevitable. The only way to handle a stressful day is to learn how to manage it; this is possible only by acquiring skills on how to handle stress. This course touches on various key aspects such as identifying stress and its causes, approach to stress and dealing with it calmly, changing your attitude and outlook, techniques to overcome stress and working with a positive mind set.
Study on Stress Management by Professional Graduatesjournal ijrtem
ABSTRACT: This article is a study and analysis of stress management by professional graduates. To start with various situations where students feels the stress is discussed. Various kind of stress the professional graduates faces isalso analyzed. The causes for such a type of stress they face and also identified the ways to overcome those stress. Few stress management strategies are also stated to be followed by the professional graduates in their environment. The Anova Test is applied to test the significance difference exist among the respondents attributes based on the type of course. Keywords: Distress, Stress causes, Positive stressor, College graduates
The video for this presentation is available on our Youtube channel:
https://youtube.com/allceuseducation A continuing education course for this presentation can be found at https://www.allceus.com/member/cart/index/index?c=
Unlimited Counseling CEUs for $59 https://www.allceus.com/
Specialty Certificate tracks starting at $89 https://www.allceus.com/certificate-tracks/
Live Webinars $5/hour https://www.allceus.com/live-interactive-webinars/
CEs can be earned for this presentation at https://www.youtube.com/watch?v=krvEgvr7l_0
Instagram: AllCEUs
Pinterest: drsnipes
Learn about ways to help patients protect themselves to being susceptible to relapse.
Facing Forward: When Cancer Changes the Road Aheadbkling
A breast or ovarian cancer diagnosis brings unimaginable changes to a woman's life. Join us for a webinar as Julie Larson, LCSW, helps you reflect upon the psychological impact of this diagnosis. Learn how to develop strategies to face the challenges and emotions of your new normal.
A Powerpoint lecture I gave to mental health professionals to improve their own and their clients self care. Enjoy, share, but give me credit and refer others to my blog. WWW.emotionalfitnesstraining.com
Struggling with intense fears that disrupt your life? At Renew Life Hypnosis, we offer specialized hypnosis to overcome fear. Phobias are exaggerated fears, often stemming from past traumas or learned behaviors. Hypnotherapy addresses these deep-seated fears by accessing the subconscious mind, helping you change your reactions to phobic triggers. Our expert therapists guide you into a state of deep relaxation, allowing you to transform your responses and reduce anxiety. Experience increased confidence and freedom from phobias with our personalized approach. Ready to live a fear-free life? Visit us at Renew Life Hypnosis..
Navigating Challenges: Mental Health, Legislation, and the Prison System in B...Guillermo Rivera
This conference will delve into the intricate intersections between mental health, legal frameworks, and the prison system in Bolivia. It aims to provide a comprehensive overview of the current challenges faced by mental health professionals working within the legislative and correctional landscapes. Topics of discussion will include the prevalence and impact of mental health issues among the incarcerated population, the effectiveness of existing mental health policies and legislation, and potential reforms to enhance the mental health support system within prisons.
Defecation
Normal defecation begins with movement in the left colon, moving stool toward the anus. When stool reaches the rectum, the distention causes relaxation of the internal sphincter and an awareness of the need to defecate. At the time of defecation, the external sphincter relaxes, and abdominal muscles contract, increasing intrarectal pressure and forcing the stool out
The Valsalva maneuver exerts pressure to expel faeces through a voluntary contraction of the abdominal muscles while maintaining forced expiration against a closed airway. Patients with cardiovascular disease, glaucoma, increased intracranial pressure, or a new surgical wound are at greater risk for cardiac dysrhythmias and elevated blood pressure with the Valsalva maneuver and need to avoid straining to pass the stool.
Normal defecation is painless, resulting in passage of soft, formed stool
CONSTIPATION
Constipation is a symptom, not a disease. Improper diet, reduced fluid intake, lack of exercise, and certain medications can cause constipation. For example, patients receiving opiates for pain after surgery often require a stool softener or laxative to prevent constipation. The signs of constipation include infrequent bowel movements (less than every 3 days), difficulty passing stools, excessive straining, inability to defecate at will, and hard feaces
IMPACTION
Fecal impaction results from unrelieved constipation. It is a collection of hardened feces wedged in the rectum that a person cannot expel. In cases of severe impaction the mass extends up into the sigmoid colon.
DIARRHEA
Diarrhea is an increase in the number of stools and the passage of liquid, unformed feces. It is associated with disorders affecting digestion, absorption, and secretion in the GI tract. Intestinal contents pass through the small and large intestine too quickly to allow for the usual absorption of fluid and nutrients. Irritation within the colon results in increased mucus secretion. As a result, feces become watery, and the patient is unable to control the urge to defecate. Normally an anal bag is safe and effective in long-term treatment of patients with fecal incontinence at home, in hospice, or in the hospital. Fecal incontinence is expensive and a potentially dangerous condition in terms of contamination and risk of skin ulceration
HEMORRHOIDS
Hemorrhoids are dilated, engorged veins in the lining of the rectum. They are either external or internal.
FLATULENCE
As gas accumulates in the lumen of the intestines, the bowel wall stretches and distends (flatulence). It is a common cause of abdominal fullness, pain, and cramping. Normally intestinal gas escapes through the mouth (belching) or the anus (passing of flatus)
FECAL INCONTINENCE
Fecal incontinence is the inability to control passage of feces and gas from the anus. Incontinence harms a patient’s body image
PREPARATION AND GIVING OF LAXATIVESACCORDING TO POTTER AND PERRY,
An enema is the instillation of a solution into the rectum and sig
Global launch of the Healthy Ageing and Prevention Index 2nd wave – alongside...ILC- UK
The Healthy Ageing and Prevention Index is an online tool created by ILC that ranks countries on six metrics including, life span, health span, work span, income, environmental performance, and happiness. The Index helps us understand how well countries have adapted to longevity and inform decision makers on what must be done to maximise the economic benefits that comes with living well for longer.
Alongside the 77th World Health Assembly in Geneva on 28 May 2024, we launched the second version of our Index, allowing us to track progress and give new insights into what needs to be done to keep populations healthier for longer.
The speakers included:
Professor Orazio Schillaci, Minister of Health, Italy
Dr Hans Groth, Chairman of the Board, World Demographic & Ageing Forum
Professor Ilona Kickbusch, Founder and Chair, Global Health Centre, Geneva Graduate Institute and co-chair, World Health Summit Council
Dr Natasha Azzopardi Muscat, Director, Country Health Policies and Systems Division, World Health Organisation EURO
Dr Marta Lomazzi, Executive Manager, World Federation of Public Health Associations
Dr Shyam Bishen, Head, Centre for Health and Healthcare and Member of the Executive Committee, World Economic Forum
Dr Karin Tegmark Wisell, Director General, Public Health Agency of Sweden
QA Paediatric dentistry department, Hospital Melaka 2020Azreen Aj
QA study - To improve the 6th monthly recall rate post-comprehensive dental treatment under general anaesthesia in paediatric dentistry department, Hospital Melaka
We understand the unique challenges pickleball players face and are committed to helping you stay healthy and active. In this presentation, we’ll explore the three most common pickleball injuries and provide strategies for prevention and treatment.
How many patients does case series should have In comparison to case reports.pdfpubrica101
Pubrica’s team of researchers and writers create scientific and medical research articles, which may be important resources for authors and practitioners. Pubrica medical writers assist you in creating and revising the introduction by alerting the reader to gaps in the chosen study subject. Our professionals understand the order in which the hypothesis topic is followed by the broad subject, the issue, and the backdrop.
https://pubrica.com/academy/case-study-or-series/how-many-patients-does-case-series-should-have-in-comparison-to-case-reports/
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India Clinical Trials Market: Industry Size and Growth Trends [2030] Analyzed...Kumar Satyam
According to TechSci Research report, "India Clinical Trials Market- By Region, Competition, Forecast & Opportunities, 2030F," the India Clinical Trials Market was valued at USD 2.05 billion in 2024 and is projected to grow at a compound annual growth rate (CAGR) of 8.64% through 2030. The market is driven by a variety of factors, making India an attractive destination for pharmaceutical companies and researchers. India's vast and diverse patient population, cost-effective operational environment, and a large pool of skilled medical professionals contribute significantly to the market's growth. Additionally, increasing government support in streamlining regulations and the growing prevalence of lifestyle diseases further propel the clinical trials market.
Growing Prevalence of Lifestyle Diseases
The rising incidence of lifestyle diseases such as diabetes, cardiovascular diseases, and cancer is a major trend driving the clinical trials market in India. These conditions necessitate the development and testing of new treatment methods, creating a robust demand for clinical trials. The increasing burden of these diseases highlights the need for innovative therapies and underscores the importance of India as a key player in global clinical research.
Navigating the Health Insurance Market_ Understanding Trends and Options.pdfEnterprise Wired
From navigating policy options to staying informed about industry trends, this comprehensive guide explores everything you need to know about the health insurance market.
6. RESILIENCE
What do you think
resilience is?
Have you ever faced a
situation in life where you
felt like you lost your
resilience?
7. RESILIENT ATTITUDE
Five immutable principles of life that we can
increase our resilience by accepting it
unconditionally:
Nothing is stable; Everything changes and ends;
Suffering is an integral part of life;
Things do not always go the way we designed and
expected;
Life does not always behave fairly and justly;
People are not always kind, friendly and loyal.
8. BENEFITS OF BEING RESILIENT
Feeling connected and in touch with others
Finding meaning and purpose in life
Enjoy rich social relationships
Look positively at yourself and others
Look hopefully at your future and the fate of the
community
9. TIPS TO IMPROVE YOUR
RESILIENCE
Get connected
Make every day meaningful
Learn from experience
Remain hopeful
Take care of yourself
Be proactive
11. STRESS
Stress is a normal
response to a physical
or emotional challenge
and occurs when
demands are out of
balance with resources
for coping (an abnormal
situation).
14. ABC METHOD
Awareness: Be attuned to your needs, limits,
emotions and resources. Practice self-acceptance.
Look for early signs of secondary stress and trauma
so you can focus on self-care to prevent further
problems. Develop the habit of “checking yourself.”
Balance: Maintain a healthy balance among your
activities. Balance work, family life, rest and leisure.
Remind yourself that you deserve to have a
meaningful and enjoyable life outside of work.
Connection: Maintain supportive relationships.
Establish positive relationships with co-workers,
friends and family to elicit support and avoid
isolation. Communication with others breaks the
silence of unacknowledged pain. Connections can
also increase feelings of hope.
15. REDUCING STRESS
What are your current coping mechanisms / what do
you & your family & friends do to reduce stress… ?
Practical examples: deep breathing, mindfulness, yoga,
art, music, laughter, exercise, socialising, religion,
spirituality (meditation)
16. REDUCING STRESS
Don't overwork : Never take on more work than you can
complete on your own. If you feel stretched, consider
cutting down a task or two. Try to focus on the tasks that
you think are the most important.
Get enough sleep : Getting a good night's sleep keeps
your body and mind in top form. Make sure you get six to
eight hours of uninterrupted sleep. Getting enough sleep
helps your body combat negative stressors
Don't be a perfectionist : This expectation of yourself or
others will only add to your stress level. Be realistic.
Delegate tasks. If you do not delegate, then you may
burnout because of the cumulative stress.
Solve the little problems : Gives a sense of control.
Avoiding them will only cause stress to accumulate. This
17. REDUCING STRESS
Treat your body well : Your body is the canvas on which
you paint your life. Treat it well. Experts agree that regular
exercise helps combat stress. However, excessive or
compulsive exercise routines can add to stress. Eat
nutritious food rich in vitamins and minerals.
Learn to relax : Do yoga or simple breathing exercises.
Ensure your schedule is calmed down by making time for
relaxing activities on a daily basis. When the body and
mind rest, a relaxation response is triggered that can
combat stress.
Change your attitude: You are what you think. Change
the way you view things around you. Treat setbacks as
temporary problems. Believe that you'll achieve your goal if
you work towards it. Your attitude, outlook, and thoughts
influence the way you see and react to events around you.
22. THE FIVE COMPONENTS OF SELF-
COMPASSION
1. Recognize and see the suffering of yourself and
others;
2. Understand the human suffer is pervasiveness;
3. Paying attention (mentally or emotionally) to someone
who is suffering;
4. Tolerating unpleasant feelings;
5. Motivation and willingness to take action to reduce
suffering.
23. SELF-REFLECTION
Think of a situation in which you made a mistake and blamed
yourself for it:
What pain did you experience while blaming yourself? Name
your feeling!
Are you the only person who has ever made this kind of
mistake? Others have not made such mistakes?
If someone else made such a mistake and came to you, how
would you deal with them? And what did you tell them?
Can you now try to give yourself the sympathetic answer that
you recommended to your loved ones?
24. CLINICAL SUPERVISION
Clinical supervisions are here to talk about your work and how it
impacts you, not just to technical guidance
This is a safe place for you to talk about things that you find
difficult
You will be encouraged to pay attention to what’s happening inside
when you are with patients, your own emotions, reactions… We will
work with this. You need to be aware of these things. Notice them,
without judgement.
27. 54321 IN THE SAFE PLACE
Go to your safe place and start providing yourself the butterfly hug
and notice 5 things you can see there
Notice 5 things your can hear
Notice 5 things you can smell or feel
Then notice 4 things your can see, some of them can be the same
Notice 4 things you can hear
Notice 4 Things you can smell or feel
Do the same with 3 things, 2 things, one thing
If at some point you loose track, just let you go and enjoy
10/23/2023 ACTION AGAINST HUNGER - MIDDLE EAST 27
28. 4 ELEMENTS : EARTH – WATER –
AIR – FIRE
To ground you when you are in a session : just the earth or water or air
Earth = Grounding, Reality of Safety in the Present Moment
Take a few moments to “land” where you are. Feel your feet on the floor. Feel the support of
whatever is beneath you. Feel the contact that your skin makes with whatever it is touching. Open
your eyes and look around the room to notice 3 things that you have not noticed before. Notice
any sounds, smells, or tastes that might be present.
Water = Turn on Relaxation Response
Make saliva in your mouth and swallow a few times. If you have trouble doing this, you can take a
sip of water or suck on a hard candy. When we enter Fight or Flight mode, the systems in our body
that are not necessary for our immediate survival slow down. This includes the digestive
system. Creating saliva turns on your digestive system, which in turn activates your body’s
relaxation response.
Air = Breathing for Centering
With your eyes closed, place your hands on you belly. Imagine you have a balloon in your
belly. When you breathe in, feel that balloon fill up with air. When you breathe out, feel the air in
that balloon deflate. Try breathing in for the count of 4, holding your breath for the count of 6,
and breathing out for the count of 8. Feel free to adjust these counts as needed, to something that
is manageable, but slightly outside of your comfort zone.
Fire or Light = Imagination
Bring to mind a place or an activity where you feel safe, calm, and relaxed, or where you feel good
about yourself. Bring all of your senses into this experience, so notice what you see, what you
hear, what you taste, what you smell, and what you feel. Also notice what emotions you feel being
in this safe, calm space.
29. DOING WHAT MATTERS IN TIME OF
STRESS - WHO
Manual available in
English, Dari, Farsi, Urdu
Audio exercises available
in English, Dari, Farsi,
Urdu
30. SELF-CARE AREAS
Physical Self-Care
eating healthy
exercising
medical care
sleeping well
taking time off
Psychological Self-Care
listen to my thoughts,
beliefs, attitudes, feelings
practice body-mind
techniques (deep
breathing, mindfulness,
relaxation, etc.)
Be curious
Say “no” to extra
responsibilities sometimes
Emotional Self-Care
spending time with
company I enjoy
stay in contact with
important people in
my life
praise and love
myself
find things that
make me laugh
31. SELF-CARE AREAS
Relational Self-Care
spend time with people we
love
make time to reply to
personal emails and letters
enlarge my social circle
ask for help when I need it
share a fear, hope, or secret
with someone I trust
Spiritual Self-Care
spend time in nature
cherish my optimism
and hope
be aware of non-
material aspects of life
be open to not knowing
pray
32. SELF-CARE AREAS
Workplace or Professional Self-Care
take a break during the workday
take time to chat with co-workers
make quiet time to complete tasks
set limits with clients and colleagues
balance my caseload
arrange workspace so it is comfortable and
comforting
get regular supervision or consultation
negotiate for my needs
have a peer support group.
Group exercise (7 minutes)
SAY:
Before starting this module, let’s take a time for ourselves to arrive in this training session.
Sit down in a comfortable chair, one where your feet reach the floor.
Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly.
Bring your mind’s focus to your body. How does your body feel sitting in that chair? Lean into the back of the seat so the whole length of your back is pressing into the back of the chair. Can you feel the contact between your body and the chair’s surface? If the chair has arms, touch it, is the material smooth or textured? Press your arms down the length of the chair arm, notice how your hands hang off the end. If your chair doesn’t have arms, touch the material on the seat, how does that feel?
Next push your feet into the ground, imagine the energy draining down from your mind, down through your body and out through your feet into the ground. You can picture it as a color filling your body as it goes from top to toe (but this is your image so choose whatever you want your energy to look like).
As the energy drains from your head, feel how heavy each body part becomes, your torso feels heavy and now your arms as you relax those muscles. Lastly, feel the heaviness go down your legs, through your feet and down into the ground.
When you feel ready, you’re welcome to come back to the session and get ready to start!
SAY:
What does this picture tell to you? On an airplane, the flight attendant always instructs passengers to put on their own oxygen mask before helping others.
Why?
Elicit the discussion and then ASK: why self care is important in our job?
After collecting the inputs, SAY:
Work in stressful environments and with trauma survivors place a heavy burden on MHPSS service providers’ (Burn-out, secondary/vicarious trauma)
Self-care practices help to build resilience and the capacity to manage work stressors to help service providers sustain their own well-being in the midst of difficult work.
Because the well-being of service providers can affect beneficiaries, self-care for service providers is a professional responsibility of both workers and organizations (not a luxury)
Service providers may neglect their own well-being and fail to seek help. Why?
Worry that difficulties indicate personal weakness
Denial of any difficulties out of fear of losing status, respect, and the trust of their co-workers (stigma)
Comparing own problems to those of clients – seem insignificant
SAY:
Self-care are the things that people do to take care of the various aspects of their wellbeing (physical, mental, psychosocial, etc.)
Self-care is what you do to care for and promote your own wellbeing.
Self-care builds our resilience and capacity to face the highs and lows of life.
Self-care does not change our circumstances.
Self-care changes:
our responses to our circumstances,
our flexibility to adapt to our circumstances, and
our access to our resources of all kinds.
Self-care is not about cheering yourself up.
Self- care is about nurturing the resources you have, caring for your inner strength, and keeping your inner core healthy enough to travel whatever journey you’re on now.
ASK:
1. What is resilience?
2. Have you ever faced a situation in life where you felt like you lost your resilience?
SAY:
Definition: Resilience is the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands. The process of coping well with adversity, trauma, tragedy, natural and unnatural disasters, threats or other important sources of stress is called resilience.
Resilience helps us to cope after experiencing a trauma.
It helps us to create and maintain a meaningful sense in life for yourself and take part in the lives of those around you.
With resilience, people can succeed despite difficult circumstances.
SAY:
This ability is not inherited and genetic, but you can learned and developed it, by applying the main factors of resilience.
If you'd like to become more resilient, consider these tips:
Get connected. Building strong, positive relationships with loved ones and friends who can provide support, guidance and acceptance in good and bad times. Establish other important connections by volunteering or joining a faith or spiritual community.
Make every day meaningful. Do something that gives you a sense of accomplishment and purpose every day. Set clear, achievable goals to help you look toward the future with meaning.
Learn from experience. Think of how you've coped with hardships in the past. Consider the skills and strategies that helped you through difficult times. You might even write about past experiences in a journal to help you identify positive and negative behavior patterns — and guide your future behavior.
Remain hopeful. You can't change the past, but you can always look toward the future. Accepting and even anticipating change makes it easier to adapt and view new challenges with less anxiety.
Take care of yourself. Tend to your own needs and feelings. Participate in activities and hobbies you enjoy. Include physical activity in your daily routine. Get plenty of sleep and create consistent bedtime rituals. Eat a healthy diet. Practice stress management and relaxation techniques, such as yoga, meditation, guided imagery, deep breathing or prayer.
Be proactive. Don't ignore your problems. Instead, figure out what needs to be done, make a plan and take action. Although it can take time to recover from a major setback, traumatic event or loss, know that your situation can improve if you work at it.
SAY:
Wellbeing can be understood as how people feel and how they function, both on a personal and a social level, and how they evaluate their lives as a whole.
Well-being is holistic, and is a sense of wellbeing in every aspect of our being.
Physical wellbeing (body) is about nutrition, physical activity, health; about keeping our bodies healthy and happy
Mental health (mind well being) is defined as a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.
Emotional wellbeing is a measure of our happiness and satisfaction with ourselves and our lives.
Spiritual wellbeing acknowledges our search for deeper meaning in life and is reflected when our actions become more consistent with our beliefs and values. A healthy spiritual practice may include examples of volunteerism, social contributions, belonging to a group, fellowship, optimism, forgiveness and expressions of compassion.
Workplace wellbeing relates to all aspects of working life, from the quality and safety of the physical environment, to how workers feel about their work, their working environment, the climate at work and work organization
All these aspects of our well-being are interconnected and influence each other. It’s important that we actively maintain each area, as difficult as it might be.
SAY:
Stress is a shared human experience that takes place if situations change and things happen for which people are not prepared, their physical, mental and/or social well-being is threatened, and they feel that they cannot manage and control the situation.
The stress experience depends on situational (severity, length and frequency of stressful conditions; access to material and social resources) and personal variables (competence and control perception, personal philosophy, education, skills and knowledge, gender, health).
SAY:
Helping professional may be exposed to different stressors given the nature of their profession. Not responding to or not preventing stress increase the risk of developing stress related consequences.
Let’s go through these definitions:
Compassion Satisfaction: positive cognitive and emotional consequences as a result of feeling empathy. These consequences include feeling strengthened by having been able to help.
Compassion Fatigue: When someone who regularly hears/witnesses very difficult and traumatic stories begins to lose their ability to feel empathy for their clients, loved ones and co-workers. This deep physical and emotional exhaustion has been described as “having nothing left to give”.
Vicarious Trauma/Secondary Trauma: the emotional residue of exposure that helping professionals have from working with people as they are hearing their trauma stories and become witnesses to the pain, fear, and terror that trauma survivors have endured. secondary trauma can happen suddenly, in one session, while vicarious trauma is a response to an accumulation of exposure to the pain of others
Burnout: Feeling of physical and emotional exhaustion, due to stress from working under difficult or demanding conditions. The extreme end of Compassion Fatigue. Both compassion fatigue and vicarious trauma can lead to burnout. It means that symptoms have been happening on a regular basis for a long time and longer term support will likely be necessary to recover.
SAY:
Awareness means being mindful of your own needs, limits, emotions, reactions, resources. It means to accept them, to keep mind and body in same place.
Balance between work and private life helps to create enough space out of the work environment to take care of yourself. Rest, play, go home at the end of the shift, spend time laughing with friends!
Connection to oneself, others, something larger decreases isolation and increases validation and hope. An essential part of spiritual connection is to find one’s own path to connecting with a sense of awe, joy, purpose, meaning, and hope and visiting it frequently.
ASK:
Are you able to apply these tips in your daily work?
ASK:
Are you able to apply these tips in your daily work?
WATCH the video.
Then, ASK:
1. What was this video about?
SAY:
Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect?
Self-compassion involves responding in the same supportive and understanding way you would do with a good friend when you have a difficult time, fail, or notice something you don’t like about yourself.
SAY:
1. Self-kindness vs. Self-judgment.
Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism. Self-compassionate people recognize that being imperfect, failing, and experiencing life difficulties is inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals. People cannot always be or get exactly what they want. When this reality is denied or fought against suffering increases in the form of stress, frustration and self-criticism. When this reality is accepted with sympathy and kindness, greater emotional equanimity is experienced.
2. Common humanity vs. Isolation.
Frustration at not having things exactly as we want is often accompanied by an irrational but pervasive sense of isolation – as if “I” were the only person suffering or making mistakes. All humans suffer, however. The very definition of being “human” means that one is mortal, vulnerable and imperfect. Therefore, self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience – something that we all go through rather than being something that happens to “me” alone.
3. Mindfulness vs. Over-identification.
Self-compassion also requires taking a balanced approach to our negative emotions so that feelings are neither suppressed nor exaggerated. This equilibrated stance stems from the process of relating personal experiences to those of others who are also suffering, thus putting our own situation into a larger perspective. It also stems from the willingness to observe our negative thoughts and emotions with openness and clarity, so that they are held in mindful awareness. Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them. We cannot ignore our pain and feel compassion for it at the same time. At the same time, mindfulness requires that we not be “over-identified” with thoughts and feelings, so that we are caught up and swept away by negative reactivity.
SAY:
I am going to ask you some self reflection questions that relate to self-compassion in the face of perfectionism.
Think of a situation in which you made a mistake and blamed yourself for it:
What pain did you experience while blaming yourself? Name your feeling!
Are you the only person who has ever made this kind of mistake? Others have not made such mistakes?
If someone else made such a mistake and came to you, how would you deal with them? And what did you tell them?
Can you now try to give yourself the sympathetic answer that you recommended to your loved ones?
SAY:
As we discussed in the supervision module, supervision is a safe place where get supported from you work group. Remember the ground rules: kindness and non-judgmental attitude!
Destress meditation (10 minutes)
Welcome to this meditation on distressing. I want to emphasize the importance of this being effortless for you.
You don’t have to perform and you can do it in your own way: you can lean on a wall, seat on the floor, on a chair, on a sofa, you can be wherever you want.
You can decide to close your eyes or leave them open. Now let your breath naturally flow and listen to the words I am saying to you.
You have made the decision to join me and to devote time to distress your mind and your body.
Your awareness of the need to stop a moment, your decision to detox: this is powerful.
Inhale…...Exhale.
The essence of the mind is thought. We cannot change the essence of the mind. But we can observe the essence of the mind and realize that we are not the mind. We can witness thoughts, without reaction to them. We can observe emotions, without needing to source them.
LET WHATEVER COMES, COME. AND THEN LET IT PASS.
Inhale….Exhale.
As you allow thoughts to come and to pass without attachment to them or reaction from them, you allow your mind and your body to release stress.
Inhale….Exhale.
As you allow, you release resistance.
Inhale…..Exhale.
Stress is the greatest threat to our wellbeing. Right now there is a global stress epidemic in addition to our own big or small daily challenges.
There is a lack of awareness to recognize when we are becoming too stressed. A lack of awareness of knowing how to sufficiently recover from stress when we do have it.
We normalize high levels of stress. We make stress a natural part of our life.
We are here, in this moment, to develop awareness. We are here to stop.
Inhale...Exhale.
The more you take time to stop, the more you take time to let it go, you naturally begin to distress.
You will allow emotions and experiences that have built up and stored in your body and in your mind to be released. Allow them to move through you. Allow them to completely move through you. And then allow them to leave your body.
Inhale...Exhale.
When we pause, when we stop like we are doing now, we create space in our nervous system to slow. In slowing down our body, we slow issues, sensations, thoughts and emotions.
Inhale…..Exhale.
Through this moment we are trying to change the quality of our thoughts.
Inhale…..Exhale.
It’s impossible to change the existence of thoughts themselves but we can recognize there is an awareness behind our thoughts. We can see our thoughts as a buy product of stress release. Let go any expectation or outcome. And simply be.
Allow yourself to drop into be.
Inhale…..Exhale (x3)
For the next few moments allow yourself to experience the feeling of being. And as thoughts start to arrive let them come and pass. Observe them. Witness them. Don’t try to change them. Just let your breath flow. Stay with your breath, I will let you know when it’s time to come out.
Noticing if your mind is wandering around and if it has, gently bring it back to observe your thoughts. Witnessing them. No reaction and no response to them.
Feel your breath as easy and effortless. If you’re struggling to stay focused, pose your hands one on your belly and one on your heart. This will help you to feel your breath.
Now begin to lengthen your inhale breathing much deeper and completely release all the breath on the exhale.
Another deep inhale and completely release in the exhale. One more like this. Breathing deeply...and exhaling completely.
And start to bring movement back to the feet, the legs, the neck, keeping your eyes closed as you do this.
Thank yourself for having allowed yourself to pause a moment..and create space.
Inhale….Exhale.
When you feel ready you can slowly open your eyes and bring yourself in the “here and now” moment.
Please remind yourself to pause, to stop from time to time.
Have all a calm day.
SAY:
We practiced the Safe Place exercise in the supervision module. Who does remember it?
The safe place is a space to go whenever you need to feel comfortable and release stress.
SAY:
This is another stress release exercise to practice also with your beneficiaries.
SAY:
“Doing what matter in time of stress” by WHO is a very important manual that all MHPSS providers should know.
It’s a manual that equips us to face stress and help our clients aquiring tools to cope with the daily life stressors.
SAY:
Take your time to go through the Self Care Areas, we’ll use them in a moment!
SAY:
Take your time to go through the Self Care Areas, we’ll use them in a moment!
SAY:
Take your time to go through the Self Care Areas, we’ll use them in a moment!
Key Notes:
Distribute the handout among participants.
SAY:
Now that we discussed the different self care areas and strategies, it’s time to start looking after ourselves!
Write on the handout the areas you would like to focus on and include your Self Care Plan.
Note for the facilitator:
Let the participants share their plans if they feel comfortable to.
Finally, ask them for a buddy, somebody they can team up with, so they can remind each other of their goals and plans.
KEY POINTS
Thank participants for their attendance, openness and collaboration
Welcome them to contact you for further questions as needed