The document discusses the importance of self-care for nonprofit workers to prevent burnout. It outlines the symptoms of burnout and strategies for practicing self-care, including getting sufficient sleep, exercise, and nutrition. Specific self-care tips are provided, such as taking walking meetings, being mindful of technology use, and taking real vacations. Creating small, sustainable habits and a personal self-care plan are emphasized over quick fixes. Fostering an organizational culture that supports self-care is also discussed.

1. The Happy Healthy Nonprofit: Impact without Burnout
Beth Kanter, Master Trainer, Speaker, Author
Packard Foundation
1-23-17

2. @kanter
www.bethkanter.org
Beth Kanter: Master Trainer, Speaker, Author and
Nonprofit Thought Leader

3. Women Resource Center Cambodia

4. Agenda
• Why Self-Care Is Important
• Understanding the Symptoms of Burnout
• How To Practice Self-Care
• Creating Your Self-Care Plan
• Habit Change
• Simple Tips to bring into Workplace
• Raffle for Book
http://bethkanter.wikispaces.com/packard

5. Beth
399
Beth’s Story:
Why Self-Care Is Important!
Healthy Range
>150
Triglycerides: Test Results

6. Too Much of This …

7. Too Much of That

8. A Little Bit of That

9. Way Too Much of This ….
Working nights and weekends
Sleep deprivation
No vacation or down time

10. Triglycerides: Test Results
150

11. Where do you
find the time in
your work day?

13. Allen Kwabena Frompong
Black Lives Matter
NYC

14. Happy Healthy Nonprofit Book
http://bit.ly/happyhealthynpbook
We-
Care
Self-
Care

15. He’s saying “VC Pitch …..on Thursday.”

16. Burnout is a state of emotional, mental,
and physical exhaustion that occurs
when we feel overwhelmed by too many
demands, too few resources, and too
little recovery time.

17. The Symptoms of Burnout
Emotional
Exhaustion
Cynicism
Detachment
Fatigue
Loss of
enjoyment
Insomnia
Pessimism
Forgetfulness
Impaired
concentration
Isolation
Detachment
Increased illness
Loss of appetite
Lack of
Accomplishment
Anxiety
Apathy
Hopelessness
Depression
Increased irritability
Anger
Lack of productivity
Poor performance

18. The 4 Stages of Burnout
Passion
Driven
Passion
Waning
Passion
Challenged
Passion
Depleted
Take the Burnout Assessment – Sticky Dot

19. What’s Your Personal Craziness Index?

20. Share Pair
What is your stress trigger?
What is your Personal Craziness Index?
What is your reaction to stress?

21. Self-Care for Arts Leaders
Self-Care is about revitalization. It includes any deliberate and
consistent habits you create to enhance your overall well being.

22. Happy Healthy: It Is More Than Kale Smoothies
YOU
SELF
OTHERS
ENVIRONMENT
TECH
WORK

23. There Are Many Ways To Put On The Oxygen Mask!

24. The Wellness Triad: The Basics
Sleep
Exercise
Nutrition

25. Get Enough Sleep

26. What Gets Measured Get Done

27. Sitting Is New Smoking

28. Beverly Trayner-Wenger
List of Standing Desk Resources
http://bethkanter.wikispaces.com/walk
Stand Up At Work

30. Tip: Walk More

31. Walking At Work
• Pick the best type of meetings for walking meetings
• Walk inside when the sun don’t shine
• Plan your route
• Notetaking
• Wear comfortable shoes, bring water
Tip: Walking Meetings

32. Tech Wellness

34. Tip: Be Intentional
“Technoference”

35. Tip: Unplug regularly & often

36. Don’t Sleep with Your Mobile Phone

37. Mindfulness: Meditative Art

38. Tip: Apps as Agents of Self-Care
Happy Healthy: There’s An App for That
http://bit.ly/HHNP-apps

39. TIP: Schedule Power Hours and Brain Breaks

40. Take A Real Vacation
http://www.projecttimeoff.com/ People who took more than 10 of their vacation days had
a 65.4% chance of receiving a raise or bonus.

41. Your Self-Care Plan Is Not One-Size Fits All

42. Declare a Self-Care Bill of Rights
Self-care by Aisha
@AishaMooreMPH
Aisha Moore’s Bill of Rights
I have the right to:
✜ put my mental, physical,
emotional and spiritual health
above everything and everyone
else
✜ make decisions about my time
without guilt
✜ develop new habits that
support my self-care

43. Self-Care Plan
Practice Goals
Sphere 1:
Self
-Get 7-9 hours of sleep per night.
-Eat more fruits and vegetables every day.
-Get to 10,000 steps per day walking.
Sphere 2:
Others
-Make a regular date with my partner and/or children –
one-on-one – to give my relationships attention.
-Divest myself of negative influences, moving
consciously away from people who bring me down.
Sphere 3:
Environment
-Stop what I’m doing at least once a day to go outside.
-Clear clutter from my office desk
Sphere 4:
Work and Money
-Take comp time when I’m attending work-related
evening events.
-Stand up from my desk every 15 minutes to stretch and
walk around.
Sphere 5:
Tech
-Set up a charging station at the front door for all of
my/my family’s digital devices.
-Keep all my digital devices out of my bedroom and off
my dinner table.

44. Share Pair
What is in your self-care plan for 2017?

45. 1 Make It
Tiny
2 Find A
Spot
3 Train
the Cycle
The Secret to Creating New Self-Habits That Stick!
BJ Fogg: Tiny Habits Framework

47. A Simple Way To Practice Mindfulness At Work
-Two Minutes of Focusing on Breath
-Two Minutes of No Agenda

48. Creating A Mindfulness Habit Trigger
With gratitude to Chris Block, ALF

49. Mindful Moment
What one tiny self-
care habit you can
start tomorrow?
What is the right
spot?

50. Summary
• Self-Care is not just about kale smoothies and
massages, it is part of doing the work
• Burnout is sneaky, understand if you depleting
your passion for social change without refueling
• The self care requires intentional habit change
• Pick one small self-care habit that you can create
and build into your life today and courage others in
your organization to do the same!

51. Well Being in the Nonprofit Workplace

52. Changing An Organizational Culture That Eats French
Fries for Breakfast
Organizational leaders model self-care and
don’t ridicule it, ignore it, or give lip service
When employees are engaged in creating a
culture of we-care or else there will be
either a steak and scotch rebellion or
frequent self-care abusers
Not a quick fix with tactics or activities,
requires patience

53. Avoid Quick Fixes

55. Crisis Response Network:
Listen and Engage Employees to Shift the Culture
1: Functioning
Do people have what they need to do their job?
2: Feelings
Do people feel appreciated and respected?
3: Friendship
Do people feel connected to one another?
4: Forward
Do people feel like they have opportunities for growth?
5: Fulfillment
Do people feel like they are inspired and working towards a
higher purpose?
Laura Putnam – 5 F’s Framework

58. Hazon: Leverage Staff Champions
Wednesday Afternoon Weekly Walk
-After lunch for 20 minutes to energize and build community

60. Building A Movement Inside Your Organization

61. Tip: Bringing Self-Care to the Workplace
• Be open about self-
care.
• Staff meeting to do
assessments and
create self-care plans
• Accountability buddies
• Make small changes
and offer reward/praise
• Does not have to cost a
lot of money

62. Book Raffle

63. Thank you!
www.bethkanter.org
The Happy Healthy Nonprofit
http://bit.ly/happyhealthynpbook