Cultivating Wellness “Unveiling the Essence of Self-Care”
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Self-care is incredibly important for maintaining physical, mental, and emotional well-being.
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Cultivating Wellness “Unveiling the Essence of Self-Care”
- 1. Cultivating Wellness “Unveiling the Essence of Self-Care” Dr. Ajit Kar Facilitator Co-Founder, CHRD Founder – NLP Guild & IAC February 2024 I 7.30 PM IST ZOOM Live I 25th February 2024 I 7.30 PM IST Ruchimitra J. Mohapatra Host Director, CHRD Global GM - B.D, Strategy & HR, SMC Certificate Masterclass
- 2. Learning objectives • Provide an overview of the concepts of self-care • Define components of self care and integrate into practice • Demonstrate self-care methods that one can utilize during times of stress • Define burnout, compassion fatigue, compassion satisfaction and how they affect our everyday life • Understand the strategies to protect Self. www.ajitkar.in
- 3. What is good self care www.ajitkar.in
- 4. Three Components of Self Care www.ajitkar.in
- 5. www.ajitkar.in Professional Quality of Life Depends on:
- 6. WHAT IS COMPASSION FATIGUE It is a type of stress caused by caring for others It can occur suddenly. Symptoms of Compassion Fatigue are: • Less ability to function • More stress than usual • Caregiver feels distressed • Working harder, getting less done • Feeling bored • More sickness, aches, and pains http://thecaregiverspace.org/what-is-compassion-fatigue/ www.ajitkar.in
- 7. What is Compassion Satisfaction • Compassion satisfaction is about the pleasure you derive from being able to do your work. • You may feel positively about your colleagues or your ability to contribute to the work setting or even the greater good of society through your work with people who need care. www.ajitkar.in
- 8. What is burnout? • A relatively frequent outcome of chronic stress that has received considerable attention. www.ajitkar.in
- 9. Three aspects of Burnout The Maslach Burnout Inventory Emotional Exhaustion - “I feel emotionally drained at work” Depersonalization - “I worry my job is hardening me emotionally” Reduced personal accomplishment - “I am no longer positively influencing other people’s lives & that of self through my work” www.ajitkar.in
- 10. Silver Lining Burnout is the opportunity to rediscover what makes you happy. www.ajitkar.in
- 11. 10 signs you may be experiencing burnout 1. Exhaustion 2. Lack of Motivation 3. Frustration, and other negative emotions 4. Cognitive Problems 5. Slipping Job Performance 6. Interpersonal Problems at Home & at Work 7. Not Taking Care of Yourself 8. Being Preoccupied with work.. When you’re not at work 9. Generally Decrease Satisfaction 10. Health Problems https://www.forbes.com/sites/learnvest/2013/04/01/10-signs-youre-burning-out-and-what-to-do-about-it/#41035838625b www.ajitkar.in
- 12. www.ajitkar.in
- 13. Boundaries and professionalism When you are stressed/burned out you may find yourself….. www.ajitkar.in •Sharing too much personal information with clients and coworkers •Sharing information about other staff members •Complaining about your organisation or workload •Developing dual relationships •Wanting to develop a personal relationship with a client •Downplaying other team members -They don’t work as hard as me ….
- 14. Being proactive / burnout prevention www.ajitkar.in
- 15. Being proactive/ burnout prevention 1. Manage your level of stress. 2. Be realistic. 3. Know you're doing your best. 4. Take a break. 5. Accept changes as they occur. https://www.alz.org/help-support/caregiving/caregiver-health/be_a_healthy_caregiver www.ajitkar.in
- 16. Individual coping strategies Exercising Allowing For Self Reflection Eating Healthy Mental Health Counseling Mindfulness Visiting With Family & Friends Mediation Journaling www.ajitkar.in
- 17. You know you don’t have good self care when…. Give me some examples…… www.ajitkar.in
- 18. WHAT IS SELF-CARE 3 KEY Components of Self Care : MIND SPIRIT BODY • Please write an example of self-care for each component • Example: MIND – Music; BODY – Exercise; Spirit – Meditate www.ajitkar.in
- 19. Let's develop our self care plan www.ajitkar.in
- 20. Let's develop a personal self care plan __________________________________’s Self Care Plan! Mind Body Supportive People in My life I want to Accomplish Spirit www.ajitkar.in
- 21. Top self-care tips for helping professionals * Take inventory of where things are – What’s on your plate? * Start a Self-Care Idea Collection * Find time for yourself everyday * Delegate & learn to ask for help * Have a transition from work to home * Learn to say yes or no more often * Assess your pain inputs – work/non-work related * Learn more about Compassion Fatigue * Make time for supervision and/or peer support * Attend workshops and trainings www.ajitkar.in
- 22. What Happens to Us? “BURNOUT” VS. “COMPASSION FATIGUE” www.ajitkar.in
- 23. “Burnout” Gradual physical, mental, emotional erosion due to long-term involvement in emotionally demanding or unfulfilling situations. www.ajitkar.in
- 24. “Compassion Fatigue” Feels similarly to “burnout” but: • Can emerge suddenly • A sense of isolation from supporters, hyper- attentiveness or fear • Symptoms often disconnected from real cause www.ajitkar.in
- 25. Signs and Symptoms of Compassion Fatigue • Difficulty concentrating, pre-occupation, exhaustion • Nightmares/flashbacks • Over-reactions or avoidance of emotional stimuli • Chronic physical ailments: colds, stomach problems • Excessive negativity: blaming others, complaining • Over-spending, over-eating, gambling • Problems in personal relationships, intimacy • Denial of difficulties or problems www.ajitkar.in
- 26. How do we protect ourselves? www.ajitkar.in
- 27. Take a moment: • List one mini-escape or diversion that worked well to restore and renew you. • List one thing that brings you joy. • When was the last time you did it? • What gets in the way of doing it more often? • What are your personal triggers indicating it’s time to “recharge your battery?” www.ajitkar.in
- 28. How do we protect ourselves? The antidote to vicarious trauma, burnout, and compassion fatigue is: RESILIENCE www.ajitkar.in
- 29. Resiliency Skills #1: Self-Awareness • Self-Awareness • Physical, emotional • Self-Awareness Tip: What’s happening in your body right now? Muscle tension? Headache? Notice where you are in space and relation with your surroundings. www.ajitkar.in
- 30. Resilience Skills #2: Self-Regulation • Self-Regulation • Boundaries • Values Clarification • Encouragement Management www.ajitkar.in
- 31. Resilience Skills #3: Self-Care Self-Care ▪ Eat well, exercise, and sleep ▪ Right for you! ▪ Have fun like your life depends on it ▪ It does! ▪ Talking really does help ▪ With the right person! www.ajitkar.in
- 32. Loving-Kindness Activity For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’
- 33. Measuring impact - Positive and Negative www.ajitkar.in
- 34. Professional Quality of Life Scale (PROQOL) A measure of compassion satisfaction and fatigue A free tool 28 – 30 item self-report Used for over 15 years Available in multiple languages Self Care Self Assessment https://quiz.tryinteract.com/#/603ab30d17b75800174e8a3b www.ajitkar.in