Put Your Oxygen Mask on First - berkswomen2women.com
Transcript of Put Your Oxygen Mask on First - berkswomen2women.com
Always Put
Your Oxygen
Mask on First
Taking Care of Ourselves
Dr. Krista Schenkel
What is Self Care?
– It IS listening to what your mind and body needs and giving it that guilt free.
– It IS taking care of yourself in a way that doesn’t require you to “indulge” in order to restore balance.
– Self-care IS NOT an indulgence, it IS a discipline!
– It IS NOT something you do once in awhile when the world gets crazy. It’s what you do every day, every week, month in and month out.
What is Self Care?
It requires tough-mindedness, a deep and personal
understanding of YOUR priorities, and a RESPECT for
BOTH yourself and the people you choose to spend
your life with!
Professional
Life
Personal
Life
Health Relationships
Self Care
Professional Self-Care
Why do you need Self-Care in
your Professional Life?
– Professional Relationships: Coworkers, Bosses
– Intense workload
– Difficult customers, patients, clients
– Deadlines
– Stressful Presentations
– Commuting
– Etc…
Professional Self-Care
During Your Work Day:– Take short breaks
– ENJOY your lunch break
– Leave work at work
– Use your vacation days and sick days
– Learn to say “NO”
– Form supportive relationships with likeminded coworkers
– Seek out new challenging projects
– Look for areas of professional development
Mindset Evaluation
1. What led me to this career field?
2. How did I feel when I first started at this job? What made me feel this way?
3. How am I feeling right now while I am at work?
4. What and/or who is causing me stress here at work?
5. What can I do to change any of the above stressors?
6. Who can I talk to in the workplace that I can trust?
Mindset is Everything
– Be more mindful of your thoughts
– Change your perception
– Don’t be a “Negative Nancy” – Find the positive in the situation
– Do NOT focus on the negative
– Consistently express gratitude!
Healthy Work-Life Balance
– Overworked = stress and exhaustion
– Less productive
– Disorganized
– Emotionally depleted
– Research shows that this can lead to health problems
– Anxiety and depression
– Insomnia
– Heart disease
Career Change?
– 40+ hours in a work week
– Need PASSION in you career!
Professional
Life
Personal
Life
Health Relationships
Self Care
Health Self-Care
“the ability of individuals, families and
communities to promote health, prevent disease,
maintain health, and cope with illness and
disability with or without the support of a health-
care provider.” -World Health Organization
Chronic Disease
– According to the U.S. Centers for Disease Control & Prevention, Chronic Disease:
– Affects 60 % of all Americans
– Causes 7 out of 10 premature deaths
– Consumes 75 percent of health care expenditures
– $3.5 Trillion Annually
– Most are PREVENTABLE by changing BEHAVIOR:
– Increase Activity
– Eat a Healthy Diet
– Stop Smoking
– Stop Smoking
– Minimize Alcohol
Behavior is Key Factor in HealthCenter for Disease Control
3 P’s of Self-HealthCareUniversity of Minnesota
– Practice preventative care
– Pay attention to your physical wellbeing and address symptoms
– Partner with your healthcare provider
3 P’s of Self-HealthCarePractice Preventative Care
Healthcare Check-UpsPrimary Care Doctor/ GYN:
– Cancer Screening
– Colonoscopy
– Mammogram
– PAP smear
– Low dose lung CT
– Cardiovascular Disease Screening
– Cholesterol
– Blood Pressure
– Vaccines
Dentist: Brush and Floss Teeth, Limit sugar, Quit smoking, Schedule cleanings
Optometrist: Glaucoma Screening, Eye Health, Vision
3 P’s of Self-HealthCarePractice Preventative Care
Safety
– Good lifting techniques
– Wear your seatbelt
– Wash your hands
3 P’s of Self-HealthCarePractice Preventative Care
Make healthy choices
– Eat a Nutrient-Rich Diet
– Be Physically Active
– Calm Your Mind
– Sleep Well
– Practice safe sex
– Don’t Smoke
– Minimize Alcohol Consumption
Be Physically ActiveHarvard Health
Exercise Benefits:– Decreases stress
– Boosts your mood
– Elevates your energy level
– Increases heart health
Examples:
– Ride your bike to work
– Take a hike with the family
– Rake Leaves
– Walk over lunch
– Take the stairs
– Park farther out in parking lot
– Dance in the kitchen
Recommended ActivityU.S. Surgeon General and CDC
– Minimum of 30 minutes
– Moderate-intense physical activity
– Most days of the week (5-6 days)
– Resources and Benefits
* Community Health Education Programs
* Fitness Equipment Reimbursement (HMO)
* Health Club Benefit (HMO)
* The Great Outdoors!
Eat Well
– Foods to Avoid:
– Processed Carbohydrates: added sugars or flour based foods
– Cause inflammation and pancreatic overload
– High Salt foods
– High Saturated Fat foods
– Foods to Eat:
– Fruits and Vegetables
– Lean Proteins
– Whole Grains
– Eat the right amount of calories for you to help maintain a healthy weight
– You do not need vitamins if you eat balanced!
– Practice Mindful Eating: avoid addictive foods!
Calm Your Mind
Chronic StressWeakens the immune system and
inflames the body which makes you
more susceptible to:
– Colds
– Weight gain
– Sleep Issues
– Stomach Ulcers
– Depression and Anxiety
– Chronic Diseases
According to Cleveland Clinic
Do NOT react to stress with numbing activities
– Screen Time
– Social Media
– Bingeing on food
– Alcohol
Ways to Calm Your Mind
Yoga Knitting
Baking Swimming
Coloring Walking
Deep Breathing Reading
Prayer Aromatherapy
Hot Bath or Shower Write in Journal
List things you are grateful for
Take a Pause in Your Day
– According to Cleveland Clinic, stress-relieving practices
– Quiet the mind
– Balance hormones, including cortisol (the stress hormone)
– Lower blood pressure
– Improve brain health
– Only 15 Minutes a Day!
The Act of Smiling
– Research shows!
– Activates feel-good neurotransmitters—dopamine, endorphins
– Relaxes your body, lowers your heart rate and blood pressure
Sleep Well
– Adults need 7-8 hours of sleep per night!
– Sleep deprivation causes:
– Irritability
– Poor cognition
– Impaired reflexes and response time
– chronic sleep deprivation can contribute to depression and anxiety
Prepare Yourself for Sleep
– Create a short, easy BEDTIME ROUTINE:
– Shower, stretching or yoga, prayer, reading a book, quiet music, etc.
– Avoid:
– LED Light (smartphone, tablet, laptop, TV)
– Alcohol
– Caffeine
3 P’s of Self-HealthCarePay attention to your Physical Wellbeing and Address Symptoms
• Know your body!
• Track your symptoms!
• Know when and how to treat yourself at home
and when to go to the doctor.
3 P’s of Self-HealthCarePartner with Your Healthcare Provider
– Chronic Disease Management
– Mental Health
– Shared Decision Making
– Ask Questions
– Make sure you understand Plan
3 P’s of Self-HealthCarePartner with Your Healthcare Provider
– Know your Biometrics
– Blood Pressure
– Cholesterol
– Blood Glucose
– BMI
– Keep own Personal Health Record
– ✔ Health conditions
– ✔ Surgeries
– ✔ Medications
– ✔ Allergies
– ✔ Immunizations and screenings
– ✔Family history
Cost-Effective Healthcare
– Of 8,760 hours in a year:
– ONLY about 10 hours or 0.001% are spent with healthcare professionals
– Performing Self-HealthCare will improve well-being, decrease morbidity and mortality, and reduce healthcare costs!
– When you reflect on your choices in this way:
– you make better healthcare decisions
– use your medical services more cost-effectively
Professional
Life
Personal
Life
Health Relationships
Self Care
Relationship Care
Self-Care
Couple-Care
Strong Sense of ME = More Fulfilling WE
Why do we need Self-Care in our
Relationships?
– Relationships can be Stressful
– Lose Focus of Relationship
– Children
– Work
– Relatives
– Lack of Communication
– Life is Busy!
How to Integrate Self Care Into
Your Relationship
– ME Time is Important
– Experience life alone and share with significant other
– Enjoy things you like to do
– Challenges to ME Time
– Finding Time
– ME Still Respects the WE
– Not having the time interfere with relational commitments
– How to Make ME Time
– Girls night out
– Shopping
– Spa
– Running
Couple-Care
– Unplug
– Talk about your dreams and goals together
– Go out in nature
– Cook together
– Listen to music
– Get massages
– Take a walk together
– Have a cleansing bath
– Get physical
– Spend some quality time with your pets
– Take a nap
– Plan a vacation
– Meditate
– Practice gratitude https://iamandco.com/blog/self-care-with-a-partner
Professional
Life
Personal
Life
Health Relationships
Self Care
Personal Self-Care
Daily Tasks Can Be
Overwhelming
Organization
Women have a lot of responsibility!
The Invisible Burden That Leaves
Moms Drained
– “Kin Keeping” = all the stuff that is not routinely accounted!
– AKA. The Invisible Burden.
– Makes our brain function at a level where we are ALWAYS thinking about
something!
“Here’s the problem, though: These incredibly important kin-keeping responsibilities are leaving moms emotionally exhausted.”
by Katie M. McLaughlin
Kin Keeping
Dishes
Pay Bills
Bathrooms
Lawn care
Dusting Vacuuming
Wash
Cooking
Kin Keeping Tasks
– Remembering Family Birthdays and Sending Birthday Cards
– Planning and Organizing Family Celebrations
– Sending Holiday Cards
– Selecting Holiday Presents
– Sending Thank you Cards
– Planning Family Vacations
– Keeping In Touch With Out of Town Relatives/ Friends
– Remembering to Dress the Baby in the Right Outfit When Visiting Grandma
– Picking out outfits to where for Family Photos
– Scheduling Family Photos
– Baking for your kids sleep over on Friday night
“The Invisible Burden That Leaves Moms Drained"
by Katie McLaughlin
Solution:
First Step is Awareness:
completing the tasks:
– Partner
– Kids
Personal Self-Care
“Any darn fool can make something
complex; it takes a genius to make
something simple.” – Albert Einstein
Recommendations:
Daily Routines
1. Stick to a regular sleep schedule.
2. Have a regular beauty routine.
3. Leave the bathroom clean.
4. Make the bed.
5. Have a breakfast routine.
6. Walk the dogs on a set schedule.
7. Designate a place for incoming mail/bills/magazines/etc.
8. Pick up the house every night.
9. Clean the dishes before going to bed.
10. Charge electronic devices at night or at the same time each day.
Recommendations:
Weekly Routines
1. Clean the house.
2. Plan menu.
3. Grocery shop.
4. Organize laundry into appropriate piles.
5. Clear out the DVR.
6. Plan the week.
7. Yard work.
8. Sync calendars with loved ones/children/multiple work schedules.
https://www.thesimplyluxuriouslife.com/17-ways-to-simplify-daily-weekly/
Finding the Time
– 1440 Minutes in Each Day
– Sleep: 480 minutes ( 8 hours)
– Work: 480 minutes (8 hours)
– Eating: 180 minutes (3 hours)
– Daily Tasks: 90 minutes (1.5 hours)
– Activity: 30 minutes (.5 hours)
180 minutes (3 hours)!!!
Take Away Points
– Keep it Simple: find small activities that feed your soul
– Only do things that you enjoy – Do no force it!
– Do not add something before you subtract something else
– Take baby steps – no resolutions!
– Get Help when needed
– It’s all about your wellness and making the most out of the life you are given!
Your Self-Care Homework
1) Find the Time
– Make a list of everything you do, prioritize, then cut!
2) Make a Plan
– Write it out!
3) 2 week Challenge
– Stick to it!
4) Reevaluate & Reflect
– How did it work out?
“Ironically when you truly care for yourself,
exercising all the discipline that requires, you are
actually in a much stronger place to give of
yourself to those around you. You will be a happier
parent, a more grateful spouse, a fully engaged
colleague. Those who take care of themselves have
the energy to take care of others joyfully because
that caregiving doesn’t come at their own expense.
And those who take care of themselves also have
the energy to work with meaning and purpose
toward a worthy goal. Which means they are also
the people most likely to make the world a better
place for all of us.”
– Tami Forman, ForbesWomen
References
Dee. (Sept 27, 2018). Self Care Mindset Tools for the Stressed Out Career Girl.
http://www.morningcoffeewithdee.com/professional-self-care/
Darling, DO, MPH, Sandra. (May 9, 2018). Why Self-Care Isn’t Selfish: Advice for Women.
https://health.clevelandclinic.org/why-self-care-isnt-selfish-advice-for-women/
Forman, Tami. (Dec 13, 2017). Self-Care Is Not An Indulgence. It's A Discipline.
https://www.forbes.com/sites/tamiforman/2017/12/13/self-care-is-not-an indulgence-its-a-discipline/#119052b5fee0
National Center for Chronic Disease Prevention and Health Promotion. (Oct 23, 2019). About Chronic Diseases.
https://www.cdc.gov/chronicdisease/about/index.htm
Nazish, Noma. (Sep 19, 2017). Practicing Self-Care Is Important: 10 Easy Habits To Get You Started.
https://www.forbes.com/sites/payout/2017/09/19/practicing-self-care-is-important-10-easy-habits-to-get-you-started/#6951f23d283a
Tello, MD, MPH, Monique. (Nov 16, 2017). Self-care: 4 ways to nourish body and soul.
https://www.health.harvard.edu/blog/self-care-4-ways-nourish-body-soul-2017111612736
University of Minnesota. Taking Charge of your Health and Wellbeing: Practice Self Care.
https://www.takingcharge.csh.umn.edu/practice-self-care
World Health Organization. (2020). Self Care Interventions for Health.
https://www.who.int/reproductivehealth/self-care-interventions/en/
Practicing Self-Care
Thank You!