Presentation on theme: "SELF CARE - REMAINING RESILIENT SELF CARE - REMAINING RESILIENT Sue Covey, LICSW UW CareLink Program."— Presentation transcript:
SELF CARE - REMAINING RESILIENT SELF CARE - REMAINING RESILIENT Sue Covey, LICSW UW CareLink Program
1 Events over the past recent years that are anxiety provoking and may even feel frightening
2 Events on your home front scene are also challenging
3 REFLECT ON THE EVENTS OF THE PAST 1 – 2 YEARS THAT ARE OF CONCERN YOUR CURRENT SITUATION: WHAT ARE THE MOST RECENT “DEMANDS” THAT ARE NOW ON YOUR PLATE?
4 Put self on a scale from 1 to 10. 1______________________________10 1 = quite stressed; minimal resilience 10 = very resilient
5 Goals: Answer the following questions: What am I willing to do to move up “one notch” from how I am operating today? What do I do to perpetuate my own “distress” OR: What am I doing to decrease my resilience?
WHAT IS STRESS?
STRESS = Reaction of your body to the demand(s) that are placed on it
8 Our Perceptions Affect How We Cope with Change EVENT A RESPONSE D COPING Physical Emotional Behavioral PERCEPTION B THOUGHTS Beliefs Assumptions FEEL C
9 STRESS MANAGEMENT Inside job Eustress vs. Distress Effects on stress level Intensity Duration short-term prolonged Number of stressors Coping style and skills
10 What Are We Concerned About? Intensity of the stress Duration of the stress Constant / Repeated activation of the stress response (stressful life events experienced with little or no time to recover)
HOW MUCH CHANGE HAS OCCURRED IN THE PAST YEAR FOR YOU?
17 TURNING DOWN THE WORRY THERMOSTAT THE CHALLENGE: TURNING DOWN THE WORRY THERMOSTAT & Finding Peace of Mind & Resilience During Uncertain Times
When Change Can’t be Controlled What can be controlled?
19 What Can Be Controlled? Thoughts Feelings Behavior
20 MAINTAINING RESILIENCE AND DECREASING THE WORRY THERMOSTAT Thoughts Balanced Lifestyle Aware of Signals Relaxation Exercise Basic Needs
21 Resilient thinking
22 Stress-Resistant vs. Non Stress-Resistant People Pessimistic Explanatory Style Troubles = Permanent Troubles = Universal Only focus on what is wrong Internalize failures Optimistic Explanatory Style Troubles = Temporary Troubles = Specific Credit selves when things go right Externalize failures
our body doesn’t know the difference 1. Remember, our body doesn’t know the difference from thinking about something and reality. always talking to ourselves 2. We are always talking to ourselves. Much of that is negative. If we say something to ourselves often enough, we tend to believe it. tend not to stop and question 3. We tend not to stop and question our thoughts, so our thinking becomes automatic. The Power of Self Talk, Why It Can Be So Destructive
24 Developing Awareness of Our Self-Talk Keeping a journal of events, your reactions and feelings, and what you said to yourself about that event Look for evidence of distorted thinking
THE BALANCING ACT Inside: Inside: Self Emotional Physical Outside: Outside: Others Family Friends Community Job
BASIC NEEDS Control Challenge Competency Support Appreciation Acceptance Self growth Feedback Recognition Friendship Self time Love/Affection
34 NEGATIVE FEEDBACK LOOP Needs unmet: incompetent; inadequate; left out Worry thermostat goes up; self - esteem goes down fatigue decrease creativity decrease sense of humor anger, depression isolation from others Needs unmet
BRAIN “Should Driver”
CRITICAL SELF TALK Should’s Have to’s Suppose to’s Got to Name calling
PAIN ANGER DEPRESSION ILLNESS
38 SOLUTION : WHAT ARE YOU WILLING TO DO? RELAXATION EXERCISE RESILIENT THINKING RESPONDING TO SIGNALS RE-BALANCING LIFE (JUGGLER) RECONSIDER: SHOULD’S versus WANT TO’S RECOGNIZE: BASIC NEEDS
Practice one or more relaxation techniques Rest Exercise Proper nutrition Eat fruits/veggies--Fresh foods Eat whole grains Vitamin C & other essential nutrients Minimize sugar and caffeine Proven Strategies to Beat Stress and Maintain Vitality
40 Additional Strategies for Maintaining Vitality Nurture Your Sense of Humor. Develop a Spirit of Adventure – look for things that are going to energize you. Keep Your Focus – maintain your priorities.
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