Self-care: Good for you and your work
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Transcript of Self-care: Good for you and your work
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Self-care: Good for you and your work
Ellen NewmanProjects CoordinatorHunter Institute of Mental Health
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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.
www.himh.org.au
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Overview
• Mental health and wellbeing• What is self-care?
– Benefits– Examples– Challenges– Embedding
• Activity: What works for you?• Tools, resources and more!
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“…a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is
able to make a contribution to his or her community.” (WHO, 2004, p. 12)
• Mental health = positive capacity= social and emotional wellbeing= behaviour, thoughts and emotions≠ mental ill-health≠ happiness
What is mental health and mental ill-health?
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Personal development
Positive and respectful relationships Identify, manage and
understand emotion
Communication Solve problems, make decisions, take responsibility Set goals
What does mental health look like?
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Why is mental health and wellbeing important?
• Healthier lifestyles• Better physical health• Improved recovery from illness• Fewer limitations in daily living• Higher educational attainment
• Greater productivity• Greater employment and
earnings• Better relationships• Increased social cohesion• Improved quality of life.
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Mental illness in adults
• Each year in the Australia adult population:– 20% of people will experience a mental illness – 14% will experience an anxiety disorder– 6% will experience depression – Many people have more than one diagnosis
• 45% of people will experience a mental illness at some time during their life
More information www.sane.org
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What is self-care?
• More than having a hot bath. • Self-care refers to activities undertaken with the intention of
enhancing energy, restoring health and reducing stress.• Benefits:
– greater capacity to manage stress– increased resilience– reduced symptoms of mental health problems.
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What is the point of self-care?
• Increase enjoyment of life;• Cope with stressful events and sadness;• Achieve goals and potential;• Maintain positive connections with others;• Better equipped to support the mental health and wellbeing of each child
in your service;• Links to benefits of mental health and wellbeing; and• Broadly: to benefit ourselves, our families and those in our care.
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A balancing act
• Having a balance across mental, physical and social health leads to overall wellbeing!
Overall Wellbeing
Mental Health
Physical Health
Social Health
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We are all unique and so are the ways to look after your own mental health
and wellbeing.
Life Balance
Family
Mental
Spiritual
Community
Social
Financial
Professional
Physical
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What words do you relate to?
Life Balance
Family
Mental
Spiritual
Community
Social
Financial
Professional
Physical
Relationships
Managing Stress
Asking for help
Interests
……………
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Self-care: Looking after yourselfPhysically:
• Healthy diet, regular exercise and adequate sleep;
• Monitor and manage your stress in positive ways;
• Make time for relaxation and fun; and• Limit the use of alcohol and other
substances. Relationships:
• Foster and maintain your personal relationships; and
• Strive for balance between your work and your personal life.
Work/study:• Develop interests and friendships outside of your
work/study environment. Spirituality:
• If you have spiritual beliefs, make time for regular spiritual practice, or relationships with others who share your philosophy.
Asking for help:• Reach out for support when you need it.
Wellbeing and self-care fact sheet www.responseability.org
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Self-care activities • Mindfulness• Gratitude• Nurturing relationships • Self-awareness and
reflective practice
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Gratitude• What: being thankful for something or
expressing appreciation • Benefits:
– Greater happiness and wellbeing; – Lower blood pressure; – Fewer feelings of isolation and loneliness; – Greater happiness, optimism, joy and pleasure; – More compassion and generosity; – Better sleep, increased exercise and care of health;
and – Reduced depression.
• Some methods:– Gratitude diary– Gratitude jar/box– Daily reflection– Give thanks
See Response Ability Gratitude fact sheet www.responseability.org
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Mindfulness
What are the benefits:• Reduced stress• Boosts immune system• Enhances relationships• Help in treatment of
depression and prevent relapse
• Improved general quality of life
Changes in the brain - Increases grey matter density in areas of the brain associated with:
• Learning• Memory• Emotional regulation• Emotional intelligence• Self-awareness• Compassion• Empathy• ……………
See: Greater Good Science Centre http://greatergood.berkeley.edu
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
It is more important to help others, I’ll be ok
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
I should be able to cope
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
I’m too busy..Or
I need to do XXX first
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
I don’t believe I deserve it/am worth it
Or Self-care has no
benefit/waste of time
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
I’m really motivated but…It’s hard to change habits and/or start doing things I've never
done before
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Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..
No one I know is practicing self-careOr
Lack of support/ encouragement from others in any attempt to make
changes
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Overcoming challenges Activity: Reframing
• Carer mindset ……………………..…………………..• Superhero mindset ………………….………………………• Time ………………….………………………• Competing priorities ………………….………………………• Perceived value ………………….………………………• Not part of routine ………………….………………………• Workplace culture ………………….………………………• Lack of role models/support ………………….………………………• XXXX ………………….………………………• XXXX ………………….………………………
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Activity
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Activity
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Tracking success
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Self-care: Part of Professional Practice
• Aligned to EYLF, MTOP and NQS.
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Use campaigns like Mental
Health Month to generate
awareness for self-care in your staff
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Self-care assessment and tools
• ReachOut professionals self-care assessment and planning tools: http://au.professionals.reachout.com/self-care-for-professionals
• Domains include:– Workplace/professional; – Physical;– Psychological;– Emotional;– Spiritual;– Relationship; and– Overall balance.
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Help seeking
• Great at helping others? • What about asking for help when you need it?• People in caring professions often neglect their own wellbeing and don’t
seek help when needed.• Remember – being able to ask for help is a strength!
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It’s ok to ask for helpReach out for support when you need it:
• Friends• Family• GP• Psychologist• Lifeline 13 11 14 24-hour telephone counselling service
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Where to from here?
• Connections resource – Professional Practice module– Online: www.himh.org.au/connections – Hard copy: see us at trade display
• Response Ability fact sheets or podcasts– Gratitude– Wellbeing and self-carewww.responseability.org/home/fact-sheets-and-podcasts/looking-after-yourself-lecturers-and-students
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Additional resources• YouTube - It’s a beautiful day! A short animation about Mindfulness• The smiling mind app. • Greater Good Science Centre, University of California: http://
greatergood.berkeley.edu• Health Direct Australia: www.healthdirect.gov.au • SANE Australia: www.sane.org • beyondblue: www.beyondblue.org.au• WayAhead/Mental Health Association NSW: www.mentalhealth.asn.au
– Stress Kit www.mentalhealth.asn.au/our-resources/wellbeing-factsheets
• Lifeline: www.lifeline.org.au – Fact sheets: What is stress and Overcoming Stress
www.lifeline.org.au/Get-Help/Facts---Information/Stress
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Take home messages
• Your wellbeing is as important
as every other person’s
wellbeing
• Looking after yourself isn’t
selfish
• By caring for yourself you are
better able to care for others
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Questions
? Ellen NewmanProjects CoordinatorEmail: [email protected]: www.himh.org.au Phone: 02 4924 6900