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Self-Care Practice for SocialWorkers

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Common Stress Associated Diseases

Diminished Immunity

Headache

Fatigue

Weight gain

Hypertension

Heart Disease

Psoriasis/Eczema

Digestive problems

Anxiety

Depression

Alcoholism

Substance abuse

Insomnia

Irritable bowel syndrome

Fibromyalgia

Decreased sex drive

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Overview of Terminology

Stress: A state of disharmony or a threat to homeostasis

Physiological changes increase alertness, focus, and

energy

Perceived demands may exceed the perceived

resources

Coping: The ability to maintain control, think rationally, and

problem solve

Resilience: Resistant quality that permits a person to recovery

quickly and thrive in spite of adversity

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Stress

Eustress

Manageable Stress can lead to growth and enhanced

competence

Distress

Uncontrollable, prolonged, or overwhelming stress isdestructive.

Acute Stress

Immediate response to a threat or challenge

Chronic Stress

Ongoing exposure to stress, may seem unrelenting

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Sources of Stress for SocialWorkers in Mindanao

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Stages of the Stress ResponseGeneral Adaptation Syndrome of Hans Selye (1907-1982)

Alarmwhen one feels threatened

Activation of the fight or flight reaction

Resistancemobilization of resources to solve the problem

Continued stress causes adaptation

Exhaustion

Adaptation fails and level of function decreases

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Exhaustion

Occurs when the demands of the stress exceeds the persons

ability to adapt.

Functioning declines

May result in health problems

Physical symptoms

Mental symptoms

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Signs & Symptoms of Stress

Cognitive

Decreased concentration, comprehension, & memory

Behavioral

Irritability, withdrawal, violence Emotional

Fear, anxiety, depression, fatigue

Physiological

Increased BP, HR, Respirations, etc

Somatic symptoms

Decreased immune response

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What can you do to protect yourself?

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Promote Adaptive Coping Realistic expectations

Set realistic goals

Planning

Anticipate problems, have a backup plan

Reframing

Change the way you look at things

Relaxation

Learn relaxation techniques, take time-out forleisure

Discuss the problem

Utilize existing social supports to problem solve

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Promote Adaptive Coping

Training

Prepares for stressful events

Nutrition Eat healthy, avoid skipping meals

Exercise

Include regular exercise

Sleep

Get adequate sleepavoid fatigue

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Avoid Maladaptive Coping

Blurring of boundaries

Avoidance/withdrawal

Negative attitude

Anger outbursts

Alcohol/Drugs

Hopelessness

Negative self-talk

Resentment

Violence

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Promote Resilience Factors

Positive Role Models

Optimism

Humor

Moral Compass

Altruism

Religion & Spirituality

Social Support

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Positive Role Models

Transmit:

Attitudes

Values

Skills

Patterns of thoughts and behaviors

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Optimism

Positive Beliefs

Associated with well being

Cognitive reframing Positive thinking

Refute the negative thinking

Believe in a meaningful cause

It is important to acknowledge relevant negative factors

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Humor

Highly effective

Mature coping mechanism

Another of the souls weapons for the fightfor self-preservation, it is well known that

humor, more then anything else in the human

makeup, can provide an aloofness and the

ability to rise above any situation, even for a

few seconds.

Viktor Frankl

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Moral Compass

Conduct a moral inventory

Look not for any greater harm then this,

destroying the trustworthy, self-respecting, well-

behaved man within you. Epicetus

Maintain your integrity

Between stimulus and response there is a

space. In that space is our power to choose our

response. In our response lies our growth and our

freedom.Viktor Frankl

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Altruism

Unselfish regarding the welfare of others

Believe in a meaningful cause

Mutual cooperation

Activates of the brains reward center

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Religion & Spirituality

Associated with psychological and physical well being

Guards against despair

Provides social support

Provides positive role models

Provides a positive mission

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Social Support

Social support has a profound effect on life expectancy

Patients have better outcomes with strong social support

Isolation and poor social support are associated with a poor

stress response

Few hardy individuals go it alone

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Cognitive Coping Skills

Cognitive Restructuring

Identification of Thoughts

Introduction and practice of coping thoughts

Shifting from self-defeating to coping thoughts

Introduction & practice of reinforcing self-statements

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Using Strengths to Actively Cope

& Enhance Resiliency

Recognize skills and talents

Inventory strengths

Use your strengths and talents

Decide what works

Actively cope

Apply concepts to enable active coping.

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Direct-Action Coping Skills

Identify escape routes Counting to 60

Leaving the room

Talking about something humorous

Coping strategies

Reframing

Social Support

Appropriate ventilation but be

careful of too much rumination

Mental Relaxation

Distraction

Imagery

Physical Relaxation

Yoga

Meditation

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Review

Stress is part of everyday life

It can promote growth and competency

If unrelenting or overwhelming it can cause adverse effects

Adaptive coping enhances resilience

Maladaptive coping causes additional problems

Enhanced coping increases resilience while diminishing the adverse affects

of stress, thus promoting health

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Review: Practical Tips

Set realistic expectations

Exercise regularly

Eat healthy

Get adequate sleep

Maintain a work-leisure balance

Positive Reframing & optimism

Enhance social support