Building Resilience as a Social Worker:

Using Strategies to Promote Well-being

Karen Lynn Kyliuk BSW, RSW

Self Reflection

https://cmha.ca/work-life-balance-quiz#balance-quiz

http://www.proqol.org/uploads/ProQOL_5_

English_Self-Score_3-2012.pdf

Compassion Fatigue

Stages of Compassion Fatigue

• Zealot Phase • Irritability Phase • Withdrawal Phase • Zombie Phase

(Dr. Anna Baranowsky, PhD, CPsych., Traumaology Institute, 2017)

Challenges in Work /Life?

Strategies and Solutions

Compassion Satisfaction

Despite the daily stressors, pressure moments and potential exposure to trauma that you may face or that people may share with you…

YOU continue to find satisfaction in your work, knowing you are making a difference,

along with your colleagues, in the lives of the people you are working with supporting their life journeys.

(K.Kyliuk, 2018)

Ways to Increase Compassion Satisfaction

• Make a fulfillment list (things you enjoy ,find meaningful in your work) • Reflect on how you can increase fulfillment (adding meaning and purpose in your work) • Schedule less enjoyable or mundane tasks (chunking , focused and time specific) • Plan ahead and acknowledge work accomplishments ( intentional moments throughout your day)

Keyes’ Dual Continua Model

Reference: Keyes, C.L., The Mental Health Continuum: from Languishing

to Flourishing in life. J Health Soc Behav; 2000, 43(2):207-222.

Taking Care of Yourself

Ways to well-being

http://www.wellbeingguide.ca/#prettyPhoto/2/

Six Ways to Well-being

Well-being Strategies

Examples:

• Grounding techniques

• Self-management

• Creative expression

• Mindfulness

• Building relationships

• Reflective practice

It is what works for YOU!

• Reflect (large group activity)

• Experiment (try something new)

• Plan (self and in the workplace)

Reflect:

Mindfulness

Activity…

Benefits of Mindfulness

Reduces stress – helps you and your clients feel more calm

Increased attention and focus

Increased energy

Makes you aware of your thoughts and feelings

Helps you understand yourself better

Better relationships

Helps us to stay present with experiences that are not pleasant

Builds Resilience

How to Build Resilience

• Make positive connections

• Recognize the temporary aspects of your situation

• Accept that change and challenges are a part of life

• Reflect on the specific problem that you are dealing with

• Explore potential solutions, and work towards small successes

• Take an action approach, do something!

• Look for life lessons or teachable moments in the hardship

• Nurture a positive view of yourself and acknowledge your efforts in

dealing with challenges (self-compassion)

• Maintain hope that things can and will get better

• Take good care of yourself

• Mobolize your supports, who and what has helped you before

• Reach out for professional help when needed

http://wavemag.ca/2018/01/bounce-back.php

STOP Technique

• Stop • Take a breath • Observe • Proceed

(Mindfulness Based Stress Reduction,:Terry Wilson ,Klinic, 2017 )

10 minute break

Let’s Experiment…

Quick Desk Stretch

Activity …

Grounding Technique

Re- Set throughout your day

Nasal breathing technique

Reference: Dr. K Neff, Mindfulness for Peak Performance (2015)

Self Compassion

• Way of relating to yourself (just like you would support others)

• Awareness of what is (here and now) • Acceptance of pain and suffering (common

humanity) • Kindness towards self (during this moment)

Rough day? Try some self-compassion…

http://self-compassion.org/category/exercises/

Optimism Activity- Three Good

Things

Rx for positive mental health

Take time to think about and write down

3 good things about your day

1. _____________________________________________________

2. _______________________________________________________

3. ________________________________________________________

Recommended dosage:

Do every day to bring more happiness and health to your day - keep up the good work!

Enjoy life more!

A message from the WRHA Mental Health Promotion Team

Plan: It’s personal…

K.Kyliuk, MHP WRHA 2018

Closing Message: Just one thing…a simple strategy …can make a difference and help to improve your mental health and well-being; offering positive moments throughout your day despite current stressors or work challenges.

You did it, you are done!!

Resources: Workplace Stress:

http://www.wrha.mb.ca/wave/2013/05/workplace-stress.php

Building Resilience:

http://wavemag.ca/2018/01/bounce-back.php

Mindfulness:

http://marc.ucla.edu/mpeg/body-scan-meditation.mp3

http://www.wrha.mb.ca/wave/2016/09/mind-full-at-work.php

Self Compassion:

http://www.wavemag.ca/2017/03/give-yourself-a-break.php

http://www.mindfulness.ie/resources/audio/josephine-lynch-informal-self-compassion-break-5-min

http://marc.ucla.edu/mpeg/05_Loving_Kindness_Meditation.mp3

Resources: • WRHA Wellbeing Guide www.wellbeingguide.ca

• Dr. Kristin Neff http://selfcompasion.org

• Here to Help BC www.heretohelp.bc.ca

– http://www.heretohelp.bc.ca/wellness-module/wellness-module-2-stress-and-well-being

• Calm in the storm (website & phone app) http://calminthestormapp.com/

• Dr. Anna Baraownsky, Trauamology Institute, ON http://psychink.com/ticlearn/sample-page/compassion-fatigue-courses/compassion-fatigue-resiliency-recovery-educator-107/

• Charlene Richards (2017), www.caringsafely.com

• Stress Strategies (from Psychological Foundation of Canada) https://www.stressstrategies.ca/

• https://www.stressstrategies.ca/resources Gratitude practice:

https://www.mindful.org/5-minute-gratitude-practice-focus-good-tapping-senses/

References:

• Chambers, Richard, et al.(2016) .Mindfulness and peak performance. Monash University on-line study course Enet

• Best Start Resource Centre. (2012). When compassion hurts : burnout, vicarious trauma and

secondary trauma in prenatal and early childhood service providers. Toronto , Ontario

• Bluestine, P., (2013). The Breath Project: A teaching site dedicated to helping you de-stress. Retrieved from http://thebreathproject.org

• Thich Nhat Hanh, (2008). Mindful movements: Ten exercises for well-being. Berkeley, CA: Parallax Press.

Transforming Compassion Fatigue into Compassion Satisfaction: Top 12 Self-Care Tips Helpers (Francoise Mathieu, M.Ed., CCC. 2007)

• Wolf, C., & Serpa, J., (2015). A Clinician’s Guide to Teaching Mindfulness. The comprehensive session-by-session program for mental health professionals and health care providers. Oakland. CA: New Harbinger

References:

• Hanson,R.,(2016) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence & Just One Thing: Developing A Buddha Brain One Simple Practice at a Time)

• Keyes, Corey. (2007). Promoting and Protecting Mental Health as Flourishing: A Complementary Strategy for Improving National Mental Health. American Psychological Association, Vol 62, 2, p.95-108. DOI: 10.1037/0003-066X.62.2.95

• Embry, Dennis & Biglan, Anthony. (2008). Evidence-based kernels: Fundamental units of behavioural influence. Clinical Child and Family Review, Vol 11, p. 75-113 DOI 10.1007/s10567-008-0036-x

• Skovholt, T. M., & Trotter-Mathison, M. (2011). The resilient practitioner: Burnout prevention and self-care strategies for counselors, therapists, teachers, and health professionals, second edition. (2nd Edition ed.) New York, NY: Taylor and Francis. DOI: 10.4324/9780203893326

• Heartmath., (2013) . Personal Resilience Mentoring Handbook, IMH Research Center, USA