Taking Care of You

Background Boston College School of Management 8+ years executive search and recruitment Citigroup Asset Management Institutional Sales Associate Certified Executive Life and Career Coach 18 years – 40+ Marathons

The Face of Caregiving

6 Compassion Fatigue A state of tension and preoccupation with the individual or cumulative trauma of clients as manifested in one or more ways (comparable to PTSD).

Stress Physical response to events that upset your balance. Hypothalamus, at the base of your brain, sets off an alarm system in your body. This prompts adrenal glands to release a surge of hormones. * Adrenaline: increases your heart rate, elevates your blood pressure. * Cortisol: increases glucose in the bloodstream and alters immune system responses. Suppresses the digestive system and the reproductive system. The body doesn’t distinguish between physical and psychological threats. Heart pounds faster, muscles tighten, blood pressure rises, breath quickens.

Chronic Stress Overexposure to cortisol & other stress hormones, puts you at an increased risk: Heart attack Stroke Sleep problems Digestive issues Obesity Memory impairment Contributes to infertility Speeds up the aging process. Can even rewire the brain, more vulnerable to anxiety & depression.

Fatigue. Reduced productivity. Irritability. Difficulty sleeping. Signs of the need to recharge Stress. Difficulty concentrating. Anxiety. Not eating healthfully.

Human Costs Job performance declines Mistakes go up Morale drops Relationships deteriorate Personality deteriorates Overall decline in health © Human Performance Institute, Inc.

Replenish the Well: Body Emotions Mind Spirit You are in charge. How do you reclaim & increase your energy?

Body

Do something- anything- for yourself every day Eat a nutritious diet Get enough sleep Be physically active every day Be with people who energize you Know your limits - keep healthy boundaries Make time between calls: breathing, stretching, walking Read, write or listen to music Do nothing. Schedule time for it.

No time Not enough money Difficulty relaxing What are some of your barriers? Common barriers to self-care

Emotions © Human Performance Institute, Inc.

Accept Help Personal Connections Support Groups Education

Create Positive Emotions: Do Relaxation Techniques – Breathing, yoga, and muscle relaxation exercises. Find Positive Meaning – Reframing adverse events in a positive light. Laugh – Look for the humor in your situation.

Mind

Change Your Thoughts Change Your Perceptions

Be an actor, not a reactor. Don’t let anyone else decide how you’re going to act. I decide how I will : Think Feel Behave

Cognitive Distortions Cognitive distortions are logical, but they are not rational. They create real difficulty with your thinking.

ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure.

SHOULD STATEMENTS: "Musts" and "oughts" are offenders. The emotional consequences are guilt. When you direct should statements toward others, you feel anger, frustration, and resentment..

Spirit

 Remember there is meaning in the work  Identify and celebrate successes  Pray or meditate  This too shall pass Seek Spiritual Renewal

 What legacy do you want to leave behind?  How do you want people to describe you?  Who do you want to be?  Who/what matters most to you? Questions to ask yourself:

Summary : Body (maintenance) Emotions (reach out) Mind (observe your thoughts) Spirit (seek renewal)

Do something for you every day Accept help Stay in the moment Tips for parents and caregivers

Questions?