1. SELF CARE - REMAINING RESILIENT SELF CARE - REMAINING RESILIENT Sue Covey, LICSW UW CareLink Program

2. 1 Events over the past recent years that are anxiety provoking and may even feel frightening

3. 2 Events on your home front scene are also challenging

4. 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?

5. 4  Put self on a scale from 1 to 10.  1______________________________10  1 = quite stressed; minimal resilience  10 = very resilient

6. 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?

7. WHAT IS STRESS?

8. STRESS =  Reaction of your body to the demand(s) that are placed on it

9. 8 Our Perceptions Affect How We Cope with Change EVENT A RESPONSE D COPING Physical Emotional Behavioral PERCEPTION B THOUGHTS Beliefs Assumptions FEEL C

10. 9 STRESS MANAGEMENT  Inside job  Eustress vs. Distress  Effects on stress level  Intensity  Duration  short-term  prolonged  Number of stressors  Coping style and skills

11. 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)

12. 11 The Cumulative Nature of Stress

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15. 14 STRESS RESPONSE  EVENT -  ANXIETY/TENSION  HYPOTHALAMUS  PITUITARY GLAND  ADRENAL GLANDS  SYMPATHETIC RESPONSE  MAJOR ORGANS (lungs, liver, heart)  INCREASE BLOOD to BRAIN & MUSCLES  INCREASE ADRENALIN FSTAGES: ALARM; RESISTANCE; EXHAUSTION

16. STRESS = EXTERNAL + INTERNAL STRESS = EXTERNAL + INTERNAL

17. HOW MUCH CHANGE HAS OCCURRED IN THE PAST YEAR FOR YOU?

18. 17 TURNING DOWN THE WORRY THERMOSTAT THE CHALLENGE: TURNING DOWN THE WORRY THERMOSTAT & Finding Peace of Mind & Resilience During Uncertain Times

19. When Change Can’t be Controlled What can be controlled?

20. 19 What Can Be Controlled?  Thoughts  Feelings  Behavior

21. 20 MAINTAINING RESILIENCE AND DECREASING THE WORRY THERMOSTAT  Thoughts  Balanced Lifestyle  Aware of Signals  Relaxation Exercise  Basic Needs

22. 21 Resilient thinking

23. 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

24. 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

25. 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

26. THE BALANCING ACT  Inside:  Inside: Self Emotional Physical  Outside:  Outside: Others Family Friends Community Job

27. DECISION: WHAT’S IMPORTANT…….?  Most difficult part?  Juggling Exercise

28. Stress –Typical Reactions/Signals  Physical -sleeplessness -appetite  Cognitive -memory -decision-making  Emotional

29. NEGATIVE SIGNS PHYSICAL:  Nail biting  Fidgeting  Headaches  Backaches  Heartburn  Clenched jaw  Sleepiness  Low energy  Hot flashes  Finger tapping

30. NEGATIVE SIGNS EMOTIONAL:  Mood Swings  Depression  Anxiety  Crying  Anger  Withdrawal From Friends & Family  Confusion and Forgetfulness

31. NEGATIVE SIGNS OF STRESS MENTAL:  Disorganized  Poor concentration  Memory lapses  Self doubt  Panicky  Feeling inferior  Defensive

32. 31 RELAXATION EXERCISE

33. BASIC NEEDS? WHAT ARE THEY?

34. BASIC NEEDS  Control  Challenge  Competency  Support  Appreciation  Acceptance  Self growth  Feedback  Recognition  Friendship  Self time  Love/Affection

35. 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

36. BRAIN “Should Driver”

37. CRITICAL SELF TALK Should’s Have to’s Suppose to’s Got to Name calling

38. PAIN  ANGER  DEPRESSION  ILLNESS

39. 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

40.  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

41. 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.

42. 41 STRESS BUSTER IDEAS  Deep breathing  Individual muscle relaxation  Massage  Meditation  Exercise  Yoga  Music Therapy  talking/Journaling

43. 42 Breathe Slowly Deeply Lowers blood pressure Helps produce calm

44. 43 Meditative Breathing to Vigorous Walking

45. 44 Getting support from family and friends

46. UW CareLink Program  The UW CareLink Faculty and Staff Assistance Program is a valuable resource  CareLink is provided at no cost to you and your immediate family and household members  Services are available on a per-issue basis allowing individuals to access the program as different needs arise  Simply Call: 866-598-3978, 24 hours a day, 7 days a week, 365 days a year

47. Available Services  Services available to benefit eligible faculty and staff and their immediate family members  Confidential  Up to 5 counseling sessions per issue  Financial/Legal Consultation & Referral Services  Dependent Care and Daily Living Consultation and Referral  www.apshelplink.com: Company code: UW www.apshelplink.com  EAP Counselors are available 24/7  Information, Referral, Follow-Up  Management Consultation