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The Happy Healthy Capacity Builder
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.
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- 1. The Happy HealthyNonprofit: Impact without Burnout Beth Kanter, Master Trainer, Speaker, Author Packard Foundation 1-23-17
- 2. @kanter www.bethkanter.org Beth Kanter: MasterTrainer, Speaker, Author and Nonprofit Thought Leader
- 3. Women Resource CenterCambodia
- 4. Agenda • Why Self-CareIs 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-CareIs Important! Healthy Range >150 Triglycerides: Test Results
- 6. Too Much ofThis …
- 7. Too Much ofThat
- 8. A Little Bitof That
- 9. Way Too Muchof This …. Working nights and weekends Sleep deprivation No vacation or down time
- 10.
- 11. Where do you findthe time in your work day?
- 13. Allen Kwabena Frompong BlackLives Matter NYC
- 14. Happy Healthy NonprofitBook http://bit.ly/happyhealthynpbook We- Care Self- Care
- 15. He’s saying “VCPitch …..on Thursday.”
- 16. Burnout is astate 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 ofBurnout 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 Stagesof Burnout Passion Driven Passion Waning Passion Challenged Passion Depleted Take the Burnout Assessment – Sticky Dot
- 19. What’s Your PersonalCraziness Index?
- 20. Share Pair What isyour stress trigger? What is your Personal Craziness Index? What is your reaction to stress?
- 21. Self-Care for ArtsLeaders Self-Care is about revitalization. It includes any deliberate and consistent habits you create to enhance your overall well being.
- 22. Happy Healthy: ItIs More Than Kale Smoothies YOU SELF OTHERS ENVIRONMENT TECH WORK
- 23. There Are ManyWays To Put On The Oxygen Mask!
- 24. The Wellness Triad:The Basics Sleep Exercise Nutrition
- 25.
- 26. What Gets MeasuredGet Done
- 27. Sitting Is NewSmoking
- 28. Beverly Trayner-Wenger List ofStanding Desk Resources http://bethkanter.wikispaces.com/walk Stand Up At Work
- 30.
- 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
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- 35. Tip: Unplug regularly& often
- 36. Don’t Sleep withYour Mobile Phone
- 37.
- 38. Tip: Apps asAgents of Self-Care Happy Healthy: There’s An App for That http://bit.ly/HHNP-apps
- 39. TIP: Schedule PowerHours and Brain Breaks
- 40. Take A RealVacation 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 PlanIs Not One-Size Fits All
- 42. Declare a Self-CareBill 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 Sphere1: 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 isin your self-care plan for 2017?
- 45. 1 Make It Tiny 2Find A Spot 3 Train the Cycle The Secret to Creating New Self-Habits That Stick! BJ Fogg: Tiny Habits Framework
- 47. A Simple WayTo Practice Mindfulness At Work -Two Minutes of Focusing on Breath -Two Minutes of No Agenda
- 48. Creating A MindfulnessHabit Trigger With gratitude to Chris Block, ALF
- 49. Mindful Moment What onetiny self- care habit you can start tomorrow? What is the right spot?
- 50. Summary • Self-Care isnot 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 inthe Nonprofit Workplace
- 52. Changing An OrganizationalCulture 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.
- 55. Crisis Response Network: Listenand 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 StaffChampions Wednesday Afternoon Weekly Walk -After lunch for 20 minutes to energize and build community
- 60. Building A MovementInside Your Organization
- 61. Tip: Bringing Self-Careto 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.
- 63. Thank you! www.bethkanter.org The HappyHealthy Nonprofit http://bit.ly/happyhealthynpbook