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Looking after yourself: Self-care in OOSH
The document addresses self-care and mental health, emphasizing the distinction between mental health and mental illness, and highlights the impact of mental health on physical health, relationships, and quality of life. It discusses common issues such as anxiety and depression and provides information on treatment options, stress management techniques, and the importance of seeking help. It also outlines strategies for maintaining wellbeing, including sleep hygiene, exercise, and mindfulness practices.
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Looking after yourself: Self-care in OOSH
- 1. Looking after yourself:Self-care in OOSH Celia Rae, MPH, MHM, BA Senior Project Officer Hunter Institute of Mental Health
- 2. Hunter Institute ofMental 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.
- 5. Mental health andwellbeing • Mental health is NOT mental illness; • Often terms used interchangeably; • We all have mental health; • Some us of experience mental illness.
- 6. Our mental healthimpacts our… • Physical health;
- 7. Physical health • Mentalillness = 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 healthimpacts our… • Physical health; • Quality of life;
- 9. Our mental healthimpacts our… • Physical health; • Quality of life; • Relationships;
- 10. Our mental healthimpacts our… • Physical health; • Quality of life; • Relationships; • Ability to cope with stress;
- 11. Our mental healthimpacts our… • Physical health; • Quality of life; • Relationships; • Ability to cope with stress; • Reach goals and fulfil potential.
- 12. How it affectschildren • 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 • Conditionsthat 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 in4 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 in6 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 anddepression • Range of treatments: – Self-care; – Online self-help www.mindhealthconnect.org.au; – Psychological treatments; – Medical treatments.
- 19. Help-seeking • Visit beyondbluefor 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 theworkplace • 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 • Strugglingat 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.
- 24. Sleep hygiene • Obeyyour body clock;
- 25. Sleep hygiene • Obeyyour body clock; • Improve sleeping environment;
- 26. Sleep hygiene • Obeyyour body clock; • Improve sleeping environment; • Avoid drugs;
- 27. Sleep hygiene • Obeyyour body clock; • Improve sleeping environment; • Avoid drugs; • Relax your mind;
- 28. Sleep hygiene • Obeyyour body clock; • Improve sleeping environment; • Avoid drugs; • Relax your mind; • Lifestyle adjustments.
- 29. Exercise • Fewer symptomsof 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 • Healthyfood; • 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 seekinghelp • 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 alterthe situation • Avoid unnecessary stress: – Learn how to say “no”; – Avoid people who stress you out; – Take control of your environment.
- 36. Avoid or alterthe 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 attentionon present moment; • Roots in Buddhism; • Improves wellbeing; • Improve physical health; • Treatment for mental illness; • More mindfulness = more effect.
- 40. Mindfulness techniques • Basicmindfulness meditation; • Body sensations; • Sensory; • Emotions; • Urge surfing.
- 41. Guided visualisation • Usesimagination to still mind; • Relax and refuel; • Achieve professional or personal goals; • Deeper awareness of self; • Physical and mental health benefits.
- 42.
- 43. Questions? Celia Rae Senior ProjectOfficer Hunter Institute of Mental Health (02) 4924 6900 celia.rae@hnehealth.nsw.gov.au