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Self-Care Guide
Updated July 2020
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TABLEOFCONTENTSI.WhatisSelf-Care&WhataretheBenefits?................................................................................................................3
II.Burnout,CompassionFatigue&SecondaryTraumaticStress……………………………………………....………….4
TipsforDecreasingtheEffectsofTraumaExposureandStress……………………..…………….…….…..5
III.WhoShouldPracticeSelf-Care?...................................................................................................................................5
Self-CareforTherapists……………………………………………………………………………………………………………....5
Self-CareforTeachersandSchoolStaff………………………………………………………………………………......…….6
Self-CareforStudents………………………………………………………………………………………………………………….6
Self-CareforParentsandFamilies……………………………………………….…………………………………………….…6
IV.FacetsofSelf-Care………………………………………………………………………………………………………….………………..7
Physical………………………………………………………………………….……………………………………….…………..........7
Psychological……………………………………………………………………….……….…………………………………………....8
Spiritual………………………………………………………………………………………………………………………………..…..8
V.Methods/ToolsofSelf-Care………………………………………………………………………………………………………..........9
Books……………………………………………………………………………………………………………………………………..….9
InteractiveTools……………………………………………………………………………………………………………………......10
Magazines………………………………………………………………………………………………………………..…..……..………….10
Writing…………………………………………………………………………………………………………………………………………..10
Media…………………………………………………………………………………………………………………………...…………..……10
Music…………………………………………………………………………………………………………………………………………………..11
Apps…………………………………………………………………………………………………………………………………………….…11
VI.DevelopingaSelf-CarePlan……………………………………………………………………………………………………...…....12
APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE………………………………………………………….………..………..13
I.OfficeStretches………………………………………………………………………………………………..………………...……13
II.ListofSelf-CareActivities……………………………………………………………………………..………………………....13
III.BrainBreakIdeas……………………………………………………………………..…………………………………………..15
APPENDIXB:TIPSFORGOODSLEEP……………………………………………………………….…………………………………...16
APPENDIXC:SAMPLESELF-CAREPLAN………………………………………………………………………………………….…....19
REFERENCES…………………………………………………………………………………………………………………………………….….21
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I.WHATISSELF-CARE&WHATARETHEBENEFITS?
Self-carereferstotheactivitiesandroutinespracticedtobenefitone’spsychological,physical,andspiritualwell-being.Self-careactivitiesshouldbepracticedonaregularbasistopromotementalwell-being.Learningsomethingnew,focusingonbreathing,physicalexercise,andexpressingcreativityareallexamplesofself-careactivities.Self-carecanbeassimpleaswakingup10minutesearlierthanyounormallywouldsothatyouhavetimetoenjoyyourmorningcoffeeinpeace.Self-carecanalsobeasluxuriousastreatingyourselftoaprofessionalmassage.
Itisimportanttorecognizethedifferencebetweenself-careandself-indulgence.Accordingtoanarticlewrittenbylicensedpsychologist,ChristineMeinecke(2010),“Self-indulgenceischaracterizedbyavoidanceoftheeffortfulandsubstitutionofquickandeasyantidotes.”Inotherwords,self-indulgencetypicallyinvolvesusingtheterm“self-care”asawaytojustifybehaviorsthatonlytemporarilyrelievestress,suchasalcoholconsumption,turningtofoodforcomfort,andbinge-watchingtelevision.Thesebehaviorsmayrelievestressquicklyandtemporarilybutcouldhavedetrimentallong-termeffectsonone’shealth.Unlikeself-indulgence,self-careisfocusedonmanagingandpreventingstressandexhaustioninwaysthatarebeneficialtoouroverallwell-being.
Self-careisnotselfish!Itisimportanttotakecareofyourselfsothatyouhavethementalresiliencyandenergytotakecareofyourcommunityandthepeopleinyourlife.Theoldsaying“youcan’tpourfromanemptycup”maysoundcliché,butitisausefulanalogy.Self-carefillsupyourcupsoyoucancontinuetopourintotheactivitiesandpeopleyoulove.
Bressi&Vaden(2016)showthattherearemanybenefitsofacomprehensiveself-careplan.
Self-careactivitieshavebeenprovento:
• Reducestress• Increaseproductivity• Improvehealth• Helponeachievework-lifebalance• Preventburnoutandcompassion
fatigue(learnmorebyclickingthisarticle(Digwood,2019)orthisblogpost(Calderon,2020)).
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II.BURNOUT,COMPASSIONFATIGUE&SECONDARYTRAUMATICSTRESS
Burnoutis"astateofmentaland/orphysicalexhaustioncausedbyexcessiveandprolongedstress,"(CenterforMentalHealthinSchoolsatUCLA,2015).Burnoutoccursinthreestages:StressArousal,EnergyConservation,andExhaustion.TheStressArousalstageincludesbothphysiologicalandpsychologicalresponses,whichcouldincludeirritability,bruxism(grindingteethatnight),headaches,andforgetfulness.Thesecondstageofburnout,EnergyConservation,mightincludesymptomssuchasprocrastination,excessivetimeoffwork,socialwithdrawal,andincreasedsubstanceabuse.Thefinalstageofburnout,Exhaustion,couldinvolvesadness,suicidalideationsandchronicheadachesorgastrointestinalproblems.Thesestagestypicallyoccursequentially,butinterventiontostoptheprocesscanbeginatanystage.
AccordingtotheNationalChildTraumaticStressNetwork(2011),SecondaryTraumaticStress(STS)istheemotionalburdenthatresultswhenanindividualhearsaboutthefirsthandtraumaexperiencesofanother.SymptomsofSTScanbesimilartothoseofpost-traumaticstressdisorderincludinghypervigilance,guilt,fear,andre-experiencingpersonaltrauma.ResearchhasshownthatexperiencingSTSisoftentimesapredictivefactorthatatherapistorotherhelpingprofessionalwilleventuallyleavetheircareerandenteradifferentlineofwork(FactSheet).
TheCompassionFatigueAwarenessProject(2017)referstoCompassionFatigueasanSTSdisordercausedfromfocusingonotherswithoutpracticingself-care.Symptomsofcompassionfatigueinclude,butarenotlimitedto:
• Apathy• Isolation• Compulsive
behavior• Mentaland
physicalfatigue
• Difficultyconcentrating
(NationalChildTraumaticStressNetwork,2011)
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TIPSFORDECREASINGTHEEFFECTSOFTRAUMAEXPOSUREANDSTRESS
• Bemindfulofthephysicalenvironmentaroundyourworkspaceandor/agencyandhowitcouldinvitemorejoy,funandcreativity.
• Create“go-to”boxofcomfortcareitemsthathelpyouengageinplayfulness,relaxationorarere-energizing.
• Establishacoloringareaforstaff.• Includecreativityintostaffmeetingsbybeginningwithapoem,songorstorythatrelatestothe
organization’smissionorvalues.Invitestafftotaketurnsbeingresponsibleforthisactivity.• Supportcolleaguesthroughnotesofgratitude,affirmationorinspiringquotes.Thiscouldbedonethrough
usingstickers,magazinecollagesorotherexpressiveideas.
Formoredetails,checkoutSTARR’sarticle,“SelfCareandCreativityintheTrauma-InformedWorkplace”(2015).
III.WHOSHOULDPRACTICESELF-CARE?
Ideally,self-careshouldbepracticedbyeveryone.However,thosewhohaveacareerasacaregiverorthosewhoworkinafieldwhereemployeeburnoutiscommonshouldviewself-careasahighpriority.Aself-careplancanbeusedforbothpreventionandtreatmentofstress.Thosewhoarealreadyexperiencingworkplacestressshouldpracticeself-care,butthosewhomaynotyetbeexperiencingstressshouldpracticeitalso.
SELF-CAREFORTHERAPISTS
AccordingtoanarticlefromtheAmericanPsychologicalAssociation(2005),therapists,duetotheirlineofwork,areatariskforpsychologicalproblems.Researchshowsthat50%ofprofessionalswhoworkwithtraumapatientsreportfeelingdistressed.Therapistsfacethechallengeofmanagingmultiplenonreciprocalrelationships,meaningthetherapistislisteningtotheproblemsandexperiencesofmultipleclientsandfocusingsolelyonhisorherclientsduringworkinghours.
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SELF-CAREFORTEACHERSANDSCHOOLSTAFF
Teachersexperiencealotofjobpressurethatcanputthematriskforjobburnout.Standardizedtesting,lackofclassroomresources,andmanagingunmotivatedordisrespectfulstudentscanallbefactorsleadingtodistressinteachers(BureauofLaborStatistics,2015).
Itisidealforteacherstopracticeself-carethroughouttheschoolday.Timebetweenclassperiodscanbeutilizedforaquickmindfulmeditationbeforethenextclassofstudentsarrives.Thistimecanalsobeusedforsomelightstretching.Practicingself-carewithstudentscangiveboththeteacherandstudentsadesignatedtimetopracticeself-carewhilereinforcingtheimportanceofpracticingself-caretostudents.
Checkoutthisresourcelist,“Self-CareResources”(MindfulTeachers,2020)fortipsonpracticingself-care!
SELF-CAREFORSTUDENTS
Studentsshouldstartpracticingself-careatanyearlyage.Self-carecanbeespeciallybeneficialtostudentswhomaybeexposedtotraumaticenvironments.Self-careisalsobeneficialforstudentsexposedtohighperformingenvironments.Inordertoensurestudentsarelearningaboutself-care,teacherscanpracticeself-carewiththeirstudentsinvariousways:
• Utilizekinestheticbrainbreaksduringclassperiods.Thisinvolvesgettingstudentsoutoftheirseatstoparticipateina1-3minuteactivitytothinkandmovethebody(SeeAppendixAforexamples)
• Takingbreakstoenergizewithahealthysnackduringclass,ifallowedbytheteacher• Celebratesmallmoments—haveasmall“endofthesemester”celebration• Takeawalkoutsideonaniceday
SELF-CAREFORPARENTSANDFAMILIES
Parentsandfamiliesshouldalsopracticeself-care.Parentstodaycanbeveryoverwhelmedattemptingtokeepupwithallofthedemandsandstressesoffamilylife.Parentsoftenfocusonthehealthoftheirchild,ratherthanworryingabouttheirownhealth.Somewaysparentscanpracticeself-careinclude:
• Planningregulardatenightstospendtimetogether• Makingsureyoutaketimeoutofyourdaytoeat,ratherthanskippingmeals• Takinga30-minutewalkoutsidebeforethekidswakeup• Keepingintouch,andmakingtimeforfriends• Takingtimetoreadordosomethingyouenjoybyyourself• Enjoyingfamilydinnerswithoutthedistractionsofelectronicsortelevision
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IV.FACETSOFSELF-CARE
Approachingself-careasamulti-facetedconceptcanbehelpfulintheprocessofcreatingaself-careplanandhelpingpromoteabalancedapproachtomanagingstress.Practicingself-careinoneofthesecategoriesmaypositivelyinfluenceotheraspectsaswell.Forexample,“Nearlytwo-thirdsofadultyogausersreportedthatasaresultofpracticingyogatheyweremotivatedtoexercisemoreregularly,and4in10reportedtheyweremotivatedtoeathealthier,”(NationalCenterforComplementaryandIntegrativeHealth,2016).
PHYSICAL
AccordingtoUtahStateUniversityCounselingandPsychologicalServices,“Physicalself-careinvolvesactivitiesthatimprovephysicalhealth,includingdietandexercise,beingactive,consumingfoodswithhighnutritionalvalue,andgettingplentyofsleep”(2010).Evidenceshowsthatparticipatinginregularphysicalactivitycanimprovementalwell-being(Taylor,Sallis,&Needle,1985).Inaddition,researchhasshownthatexercisecanalleviatelong-termdepression(Weir,2011).
Examplesofphysicalself-careinclude:
• Beinnature.Takeawalkaroundthebuildingduringtheworkdaytogiveyourselfaquickmoodboost.
• Inhale,diffuse,orapplyessentialoilstoyourskin,suchaslavenderorrosetorelaxduringtimesofstress.
• Stretchatyourdesk(AppendixA).• Developingaregularsleepschedule.
AccordingtotheCentersforDiseaseControlandPrevention,sleepinglessthan7hourspernightislinkedtoincreasedriskofpoormentalhealth(2016).SeeAppendixBfortipsonsleep.
• Eatnutritiousfoodssuchasfruits,vegetables,andleanmeats,andlimitingrefinedcarbohydratesandaddedsugar.
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• Drinkwater!–ThecurrentInstituteofMedicinerecommendationis13cupsformenand9cupsforwomenperday(InstituteofMedicine,2005).
• Physicallyremoveoneselffromareasofcrisisortrauma.• Exerciseordancetogetoutextraenergyandrelax.Thishelpstoreleaseendorphins(chemicalin
yourbrain)thatmakeapersonfeelgood.• Participateinexpressivearttherapyincludingpoetry,writing,orcoloring.
PSYCHOLOGICAL
Psychologicalself-careinvolvestakingcareofyouremotionsandmentalwell-being.Settinghealthyboundaries,learningwhentosaynotoextracommitments,andovercomingperfectionismallfallunderthecategoryofpsychologicalself-care.
• Seeatherapistregularlyorduringtimesofhighstress(CheckwithyouremployertoseeifthesevisitsarecoveredunderyourEmployeeAssistanceProgram).
• Participateinsupportgroups.• Keepajournaltoclarifythoughts.
Evidenceshowsthatwritingaboutstressfuleventshelpscometotermswiththem,reducingtheimpacttheyhaveonyourlife(Purcell,2016).
• Takeabreakfromtelevision,socialmediaandtheinternettoavoidexposuretonegativeinformation.
• Seekoutpeersupport.Talkwithotherswhohavesharedexperiencesordevelop/engageincompassionatefriendshipswithothers.
• Beanactivememberofyourcommunity.• Empoweryourselfthroughlearningandpsychoeducation.• Lookatpicturesoflovedones.• Advocateforothers.Findwaystomakechangesforthebettermentofsociety.• Expressemotionalhealingpracticesofcrying,laughingorstorytelling.
SPIRITUAL
Spiritualself-careinvolvescaringforyoursoul.Spiritualwellnessinvolvesseekingapurposeandmeaninginhumanlife.Practicingspiritualself-carecanhelpyoufindpeacebetweenyourinnerfeelingsandemotionsandthestressorsofyourlife.Waystopracticespiritualself-careinclude:
• Meditation• Yoga• Prayer/Attendingachurchservice• Expressinggratitude
Morehealingpracticesavailableat“Self-CareTips”byAlamedaCountyTraumaInformedCare(2013).
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V.METHODS/TOOLSOFSELF-CARE
BOOKS
• Self-CompassionbyKristinNeff,PhD(2015)“Thisbookoffersexpertadviceonhowtolimitself-criticismandoffsetitsnegativeeffects,enablingyoutoachieveyourhighestpotentialandamorefulfilledlife”(SelfCompassion,2017).
• TraumaStewardship:AnEverydayGuidetoCaringforSelfWhileCaringforOthersbyLauravanDernootLipsky(2007)“anavigationaltoolforrememberingthatwehaveoptionsateverystepofourlives.Wechooseourownpath.Wecanmakeadifferencewithoutsuffering;wecandomeaningfulworkinawaythatworksforusandforthoseweserve.Wecanenjoytheworldandsetitstraight.Wecanleavealegacythatembodiesourdeepestwisdomandgreatestgiftsinsteadofonethatisburdenedwithourstrugglesanddespair”(InsidetheBook,2017).
• TheGiftsofImperfectionbyBreneBrown(2010)“[Brown]talksaboutthejourneyto'Wholeheart'livingviaher10guidepoststohelpreadersrealizetheirrealstrengthofcharacterthroughthecouragetoaccepttheirimperfection”(TheGiftsofImperfection,2017).
• AMonk’sGuidetoaCleanHouseandMindbyShoukeiMatsumoto(2018)“Inthisone-of-a-kindguidetocleaningyourhome,BuddhistmonkShoukeiMatsumotorevealshowtomakeyourhome—aswellasyourmind,body,andspirit—peacefulandserene.Thisbookwillallowyouandyourlovedonestocreateahomeenvironmentthatwillcalmyourthoughtsandnourishyoursoul”(readitforward.com,2019).
• TheDailyZenJournalbyCharlieAmbler(2019)“[Ambler]wrotethiswonderfullyillustratedguidetohelpreadersobservetheworldaroundthem,opentheirminds,andgrowintothebestpersontheycanbe.Thisjournalisperfectforanyonewhoneedstode-stressanddisconnectfromtheworldforalittlewhileeveryday”(readitforward.com,2019).
• Girl,WashYourFace:StopBelievingtheLiesAboutWhoYouAreSoYouCanBecomeWhoYouWereMeanttoBebyRachelHollis(2018)“Rachelisrealandtalksaboutrealissues.Morethanthat,sherevealsthespecificpracticalstrategiesthathelpedhermovepastthem…Becauseyoureallycanlivewithpassionandhustle–andgiveyourselfgracewithoutgivingup.”(Girl,WashYourFace,2018).
• Gmorning,Gnight!:LittlePepTalksforMeandYoubyLin-ManuelMiranda(2018)“Sometimesyoudon'tneedamind-changingphilosophy—youjustneedafastpeptalk.Ifthat'sthecase,youneedHamiltoncreatorLin-ManuelMirandainyourcorner.Thebook'soriginsarefromTwitter:Hestartedandendedeachdaywithlittlebite-sizeaffirmation…easytoreadinshortbursts.”(GoodHousekeeping,2019)
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INTERACTIVETOOLS
• LifeJournal:Thisisanonlinejournalingplatformthatprovidesawordprocessingtoolforprivatejournaling,journalprompts,andawaytokeepjournalentriesorganizedbytopicanddate.
• Foundry:VisitFoundry’swebsiteforinteractivetoolstohelpwithstress,relaxationtechniques,healthythinkingandmore.
MAGAZINES
• Mindful:Thisbi-monthlymagazineofferspersonaladviceonhowtoincorporatemindfulnessforanyonefromnovicemeditatorstocorporateleaders.Seesubscriptionoptionsontheirwebsite.
• Spirituality&Health:Thismagazinecoversarangeoftopicsincludinghealthandspirituality,meditation,wellness,nutrition,creativity,holisticmedicineandmore.Subscribeattheirwebsite.
WRITING
• Journaling:Mindfuljournalingcanbeagreatwaytorecordthoughtsandemotions,reflectonpatterns,andpracticepersonal-selfcare.CheckoutJaclynDesforges'2016articleformoredetailsandtipsonthemindbodygreenwebsite.
• Blogging:Startingablogcanbeawaytoexpressthoughtsonamorepublicplatformandconnecttoothersintheprocess.Popularbeginner-friendlywebsitesincludeWordPressandBlogger.
MEDIA
VIDEOS:
• YogawithAdriene:ThisYouTubechanneloffershundredsofFREEyogapractices,allowinguserstofilterbypracticelength,difficulty,orintention.WatchonYoutubeorgototheYWAwebsiteformorevideos,lifestyleadvice,andotherresources.
• “JustBreathe”YouTube:ThisYouTubevideo,“2minutemindfulness-simple,mindfulbreathing”(2015)is2minutesofsimple,mindfulbreathing.
• Gaia:WithGaia,youcanstreamyogavideosonlinetopracticeyogaanywhere!(freeversionavailable;membershipsstartat$9/month)
• “BeyondtheCliff”:YoucanwatchthisTedTalkbyLauravanDernootLipsky(2015)here..
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MUSIC:
• Spotify:Spotifyhasaplaylistforalmostanymoodoroccasion.UseitsBrowsefeaturetosearchformusicbasedonmood,likethisQuietMomentplaylistforrelaxingandreflecting.
• YouTube:Browsevideosformusictosuityourneeds.Fromhealingmeditativemusictodeepfocusstudymusic,thousandsoffreetunesareavailable,liketheseresultsfor“CalmingMusic.”
APPS:
• Calm:Thisisanapplicationforamobiledevicethathelpstheuserpracticemindfulmeditationandlistento“sleepstories”writtenbyexpertstohelptheuserfallasleep.(freeversionavailableormoreholisticversionatabout$6/month)
• Headspace:Thisisanapplicationforamobiledevicethatallowsuserstopickfromavarietyofmeditationpracticestofittheirneeds.(freeversionavailableorunemployed/healthcareworkerscangetHeadspacePlusforfreeuntilDec2020!)
• SleepCycle:Thisisanapplicationservesasanalarmclockthattracksusers’sleepcyclesandwakesthemupduringlightsleep.Wakingupduringlightsleepisthenaturalwakingpoint,allowingtheusertofeelmorerestedthanwakingupbyanalarmduringdeeporREMsleep.(freeor$1.99/monthforPremiumversion)
• DownDog:Thisappinvitesuserstoengagewiththeiryogapractice-fromnovicetoexpert.Enjoycustomizedoptionslikepickingyourguide’svoice,lengthofpractice,andevenuseoffline.(FREE)
• Fabulous:Thisdailyself-careapplicationhelpsusersbetheirbestselves,buildlastinghabits,andcreatenew,healthyroutines.WinnerofGoogle’sMaterialDesignAwardforMostCharmingEngagmentandnominatedforGooglePlay’sBestAppAward.(FREEwithpaidsubscriptionoptions)
• MindshiftCBT:ThisappusestechniquespulledfromCognitiveBehavioralTherapytohelpuserstrackmoodsandhabits,practicejournaling,andmore.(FREE)
• MyFitnessPal:Thiseasy-to-useappallowsuserstotrackfoodconsumption,accessrecipes,andevenscanfooditemlabelsfornutritionfactsatyourfingertips.(FREE)
• InsightTimer:Thismobileapplicationoffersabout45,000freemeditationandmusictrackstosuitvariousintentions.Thecommunityfeaturealsoallowsuserstoconnectwithliveinstructorsandsharefavoritemediationplaylists.(FREE)
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VI.DEVELOPINGASELF-CAREPLAN
Self-careisdynamicanddifferentforeveryone.Forsomeonewhoisdevelopingtheirown,personalizedself-careplan,itisimportanttotakesometimeforself-reflection.Herearesomestepstogetstartedondevelopingaself-careplan.
1. Gettoknowyourself.Belowisalistofquestions,adaptedfromSafePlace’sStaffSelf-CarePlanWorksheet(ReiserandButler,n.d.)thatmaybehelpfultoguideyourself-reflectionandtoestablishastartingpointforthedevelopmentofyourself-careplan.
ü Namesomesituationsthattypicallycauseyoutofeelstressedoroverwhelmed
ü Howdoesyourappearanceorbehaviorchangewhenyoufeelthatyouarelosing
control?(Ex.Redface,swearing,unabletolisten,blamingothersforproblems,walking
awayfromproblems)
ü Whatareyouractionswhenyoufeelthatyouhavelostcontrol?(Ex.Crying,yelling,
shuttingdown,becomingaggressive)
ü Whathelpsyouwhenyoufeelupset,overwhelmed,orstressed?(Breathingdeeply,
talkingtofriends,napping,etc.)
2. Makealistofself-careactivitiesthatyouenjoydoingandthatarebeneficialtoyourwell-being.
Youcancomeupwithyourownfrompastexperience,browsetheweb,orcheckoutalistofself-careideasinAppendixAofthisreport.
3. Createahardcopyofyourself-careplan.Theplancanbehandwrittenorelectronic.Theimportanceofthisstepisthatyourplanisaccessibleandeasytoreferenceandmodify.SeeAppendixCforasampleself-careplan.
Itisimportanttoutilizeyourself-careplanonceyouhavecreatedit.Herearesomesuggestionstohelpmakeself-careahabit:
• Scheduleself-caretimeintoyourplanner/agenda• Writeyourself-careplanonanindexcardandcarryitwithyouinyourpurseorwallet• Storeyourself-careplaninthe“notes”sectionofyoursmartphone• Explorenewwaystopracticeself-caretostayinspired
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APPENDIXA:PUTTINGSELF-CAREINTOPRACTICE
I.OFFICEDESKSTRETCHES
II.LISTOFSELF-CAREACTIVITIES(ADAPTEDFROMSAFEPLACEWORKSHEET)
Physical
• Dophysicalactivitiesthatarefun• Eatregularhealthymeals• Exercise• Getenoughsleep• Getamassage• Getroutinemedicalcareforprevention• Stretch• Takeabreakfromtechnology• Wearclothesthatyouarecomfortablein
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Psychological
• Dosomethingyou’reabeginnerat• Maketimeforself-reflection• Readliteraturethatisnotrelatedtoyourwork• Saynotoextraresponsibilitiessometimes• Spendtimeoutdoors• Seeapsychotherapistorcounselor
Workplace/Professional
• Arrangeyourworkspacesoitiscomfortable• Askforhelpwhenneeded• Balanceyourworkloadsothatnoonedayistoomuch• Startapeersupportgroup• Usepaidtimeoff• Takearealbreakeveryfewhours• Don’teatatyourdesk
Emotional
• Allowyourselftocry• Feelproudofyourself• Expressoutrageinconstructiveways• Interactwithchildren• Spendtimewithpets• Rereadfavoritebooks• Stayincontactwithimportantpeopleinyourlife
Spiritual
• Beopentomysteryandtheunknown• Attendachurchorreligiousservice• Pray• Sing• Listentoinspiringmusic• Spendtimeinnature• Celebrateritualsthataremeaningfultoyou• Memorializelovedoneswhohavepassedon• Meditate
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III.BrainBreakIdeas:
Brainbreaksarequickandeffectiveinchangingyourphysicalormentalstate.Theyareusefulforstudentstohelpactivateandstimulatetheirbrains.Pereraetal.(2015)showbrainbreakscanhelpimprovestudents’concentrationandrelievestress.
FindmoreideasonhowtoincorporatebrainbreaksbyclickingoutthisresourcefromPottsgroveSchoolDistricttitled“IncorporatingBrainBreaks:KeepingStudentsEngaged”(n.d.).DidYouKnow?MindPeacehasVirtualMindPeaceRooms™withavarietyofbrainbreakandmood-regulatingactivitiesforallages!Belowaresomesampleactivitiesthatyoucandorightnow:
• ColorbyNumberbyCrazyGames.com• TryYoga!YogawithAdriene’s“RainbowYoga”Youtubevideoisperfectforallages,orcheckout
CosmicKidsYogaonYoutubeforamoreadventure-basedapproach!• Usethe5-4-3-2-1groundingtechnique.Name5thingsyoucansee,4thingsyoucanfeel,3things
youcanhear,2thingsyoucansmell,and1thingyoucantaste.Thiscanhelpwithmood-regulationandstress.Formoredetails,seeCentervention’sEmotionRegulationWorksheets.
• Watch4KRelaxationChannel’svirtualforestwalkthroughvideoonYoutube.
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APPENDIXB:TIPSFORGOODSLEEP
1.Gotobedatasettimeeachnightandgetupatthesametimeeachmorning—evenonweekends.
• SleepinginonweekendscanmakeithardertowakeupMondaymorning• Gethomework/workdoneearlysoyouarenotuplateatnightfinishingit
2.Exerciseduringtheday.
• Striveforaminimumamountofexercise30minutesaday• Exercisingimmediatelybeforebedcaninterferewithsleep(exercise5-6hoursprior)
3.Avoidcaffeine,nicotine,andalcohol,especiallybeforebed.
• Avoidcoffee,chocolate,softdrinks,non-herbalteas,dietdrugs,somepainrelievers• Smokerstendtowakeuptooearlyduetonicotinewithdrawal• AlcoholrobspeopleofdeepsleepandREM
4.Tryrelaxingactivitiesbeforebed.
• Warmbath,reading,music,drawing,writing
5.Exposeyourselftobrightlightwhenyouwakeup.
• Sunlighthelpsthebody’sinternalbiologicalclockreseteachday• Expertsrecommendexposuretoanhourofmorningsunlight
6.Don’tlieinbedawake.
• Dosomethingrelaxingifyoucannotfallasleep,untilyouaretired• Theanxietyofnotbeingabletofallasleepcancontributetoinsomnia
7.Createasleepenvironment.
• Createacomfortablebedwithenoughpillowsandblankets• Byonlysleepinginyourbedyoucancreateanassociationbetweenbedandsleep
8.Keepelectronicsoutofbed.
• Limitusageanhourbeforebedsincedevicesstimulatethemind• Keepelectronicstuckedawayandoutofreach• Useanalarmclockinsteadofyourphone
9.Seeadoctorifyoursleepingproblemcontinues.
Information gathered from: National Institutes of Health (www.nih.gov)
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AdolescentSleepTips:
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ElementarySleepTips:
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AppendixC:SampleSelf-CarePlan
FindthePDFversionheretoprintanduseathome!
Directions:Considerwhatyoudonowforself-careandlistthoseactivitieswithineachdimensionofself-careonthisworksheet(oryoucanaddnewdimensionsattheendthatrepresentotheraspectsofyourlife).Identifynewstrategiesthatyouwillbegintoincorporateaspartofyourongoingmaintenanceself-careplan–payparticularattentiontodomainsthatyouhavenotbeenaddressinginthepast.Onthelastpageidentifybarriersthatmightinterferewithongoingself-care,howyouwilladdressthem,andanynegativecopingstrategiesyouwouldliketotargetforchange.
(AdaptedbyShirleyReiser,LCSWandLisaD.Butler,PhDfrommaterialsprovidedbySandraA.Lopez,LCSW,ACSW,UniversityofHouston,GraduateSchoolofSocialWork.)
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REFERENCES
AlamedaCountyBehavioralHealthCareservices.(2013).SelfCareTips|AlamedaCountyTraumaInformedCare.Retrievedfromhttps://alamedacountytraumainformedcare.org/trauma-survivors-and-family/self-care-tips/
Anderson,B.,&Anderson,J.(2000).Computer&DeskStretches[Diagram].APAPracticeOrganization.(2005,January18).RiskFactorsandSelf-careforPractitioners
WorkingWithTraumaClients.Retrievedfromhttp://www.apapracticecentral.org/ce/self-care/trauma-clients.aspx?_ga=2.109007298.1112390819.1502117864-160168522.1467818205
Bressi,S.K.,&Vaden,E.R.(2016).ReconsideringSelfCare.ClinicalSocialWorkJournal,45(1),33-38.doi:10.1007/s10615-016-0575-4
BureauofLaborStatistics.(2017).OccupationalOutlookHandbook:HighSchoolTeachers.Retrievedfromhttps://www.bls.gov/ooh/education-training-and-library/high-school-teachers.htm#tab-3.
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