Looking after yourself: Self-care in OOSH

Celia Rae, MPH, MHM, BA

Senior Project Officer

Hunter Institute of Mental Health

Hunter Institute of Mental 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.

Overview

• Mental health;

• Mental illness and accessing help;

• Burnout;

• Looking after your wellbeing;

• Warning signs;

• Stress management techniques;

• Mindfulness;

• Guided visualisation;

• Questions.

Taking care

Mental health and wellbeing

• Mental health is NOT mental illness;

• Often terms used interchangeably;

• We all have mental health;

• Some us of experience mental illness.

Our mental health impacts our…

• Physical health;

Physical health

• Mental illness

= 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.

Our mental health impacts our…

• Physical health;

• Quality of life;

Our mental health impacts our…

• Physical health;

• Quality of life;

• Relationships;

Our mental health impacts our…

• Physical health;

• Quality of life;

• Relationships;

• Ability to cope with stress;

Our mental health impacts our…

• Physical health;

• Quality of life;

• Relationships;

• Ability to cope with stress;

• Reach goals and fulfil potential.

How it affects children

• 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.

Mental illness

• Conditions that 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.

Anxiety

• 1 in 4 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.

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.

Depression

• 1 in 6 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.

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.

Treating anxiety and depression

• Range of treatments:

– Self-care;

–Online self-help www.mindhealthconnect.org.au;

– Psychological treatments;

–Medical treatments.

Help-seeking

• Visit beyondblue for info: www.beyondblue.org.au;

• Visit your GP;

• See a psychologist;

• Ask GP for a referral to a psychiatrist.

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 orwww.mensline.org.au

Burnout in the workplace

• Workplace stressors: – Under pressure with

workload and responsibilities;

– Unrealistic deadlines;

– Long working hours;

– Insufficient breaks;

– Lack of resources;

– Negative relationships with co-workers.

Warning signs

• Struggling at work;

• Letting work encroach on personal life;

• Low morale;

• Feeling undervalued, disconnected;

• Poor attendance;

• Poor performance;

• Avoiding family/friends;

• Using alcohol/drugs to cope.

Looking after yourself

Sleep hygiene

• Obey your body clock;

Sleep hygiene

• Obey your body clock;

• Improve sleeping environment;

Sleep hygiene

• Obey your body clock;

• Improve sleeping environment;

• Avoid drugs;

Sleep hygiene

• Obey your body clock;

• Improve sleeping environment;

• Avoid drugs;

• Relax your mind;

Sleep hygiene

• Obey your body clock;

• Improve sleeping environment;

• Avoid drugs;

• Relax your mind;

• Lifestyle adjustments.

Exercise

• Fewer symptoms of depression and anxiety;

• 16 week exercise program = antidepressants;

• Release feel-good

chemicals;

• Reduce immune system

chemicals;

• Increase body temperature.

Exercise

• Gain confidence;

• Distraction from worries;

• Social interaction;

• Coping in healthy way.

Keeping well

• Healthy food;

• Limit alcohol/drugs;

• Time with family and friends;

• Recharge and relax;

• Spirituality.

In the workplace

• Work/life balance;

• Non-work friends;

• Mentoring;

• Supporting colleagues;

• Inclusive of diversity;

• Reflective practice.

Monitoring wellbeing and seeking help

• Warning signs;

• Avoiding unhealthy coping strategies;

• Seeking help when needed.

Stress management techniques

• Increase self-care activities;

• Exercise;

• Debrief with friends or family.

Avoid or alter the situation

• Avoid unnecessary stress:

– Learn how to say “no”;

– Avoid people who stress you out;

– Take control of your environment.

Avoid or alter the 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.

Adapt and accept

• Adapt to the stressor:

– Reframe problems;

– Look at the big picture;

– Adjust your standards.

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.

Mindfulness

• Focusing attention on present moment;

• Roots in Buddhism;

• Improves wellbeing;

• Improve physical health;

• Treatment for mental illness;

• More mindfulness = more effect.

Mindfulness techniques

• Basic mindfulness meditation;

• Body sensations;

• Sensory;

• Emotions;

• Urge surfing.

Guided visualisation

• Uses imagination to still mind;

• Relax and refuel;

• Achieve professional or personal goals;

• Deeper awareness of self;

• Physical and mental health benefits.

Mindfulness activity

Questions?

Celia Rae

Senior Project Officer

Hunter Institute of Mental Health

(02) 4924 6900

celia.rae@hnehealth.nsw.gov.au