CHAPTER IIISelf-Care Skills

SELFCARE SKILLS

• This chapter is about how to take care of yourself physically and mentally, to be healthy and successful clinician and to prevent burnout.

• Self-Exploration and Awareness: As a counselor or mental health care provider

you need to know “who you are” and learn about your biases and emotions. 3 ways to do so; see next slide

SELFCARE SKILLSSelf-Exploration and Awareness:

• 3 ways to do it:• 1. Personal Therapy or Counseling Self psychotherapy, self-improving and using self help books• 2. Inner Work Exploring yourself by using various self exploratory tools

such as books, journaling (writing about your feelings and emotions), and dream work (writing about your dreams), help you to develop insight.

SELFCARE SKILLSSelf-Exploration and Awareness:

• 3. Meditation Meditation is an excellent

strategy for developing self awareness

Benefits of Meditation;See next slide p.74

BENEFITS OF MEDITATION

SELFCARE SKILLS

• Relaxation and Centeredness There are 4 strategies to achieve a state of

relaxation; 1.Breathing Exercises 2.Mindfulness 3.Relaxation Exercises 4.Guided Imagery

• 1.Breathing Exercises Deep breathing will help you to relax. Using chest

muscles alone to breath is not good enough. You should use your diaphragm to pull more air into your lungs. Inhale from your nose, exhale from your mouth.

SELFCARE SKILLS• Relaxation and Centeredness• 2.Mindfulness Mindfulness is the practice of stillness,

centeredness, and full awareness in the present time. “Breathing can be combined with mindfulness to become mindful.

• 3.Relaxation Exercises, RE• RE works best with breathing exercises, and

mindfulness practice. There are 2 different kinds of RE 1. Muscle Tension Relaxation 2. Pure or simple relaxation

SELFCARE SKILLS• Relaxation and Centeredness• A. Muscle Tension Relaxation; Muscle groups are

first tensed through specific suggested motions and then relaxed.

• B. Pure Relaxation, PR• In PR we use the same muscle groups but without

the initial experience of tension (see next slide for cautions).

SELFCARE SKILLS• 4.Guided Imagery GI, also called; Mental

Rehearsal , Covert Modeling, or visualization• GI is based on the principles of progressive

relaxation and social learning theory, sometimes I used for pain management.

• Always start with deep breathing, mindfulness and a few simple relaxation commands.

SELFCARE SKILLS• 4.Guided Imagery GI, also called; Mental

Rehearsal , Covert Modeling, or visualization• Visualization of pleasant scenery are then

used to induce a deeper state of relaxation.• Can use all senses, including, sight, hearing,

smelling, touching , and tasting. • Sometimes use tapes. CD, and prepared

scripts (see next slide to get an idea)

GUIDED IMAGERY

• 1. Seat still and centered your body• 2. Take a few deep breath• 3. Close your eyes• 4. Picture yourself on a beautiful quiet beach• 5. See the beautiful blue water• 6. See the beautiful blue sky• 7. Feel the sunshine on your skin• 8. Touch the sand with your hand• 9. Listen to the seagulls and the ocean waves• 10. Smell the beach, and 11. taste the salty air

HEALTHY PERSON HABITS

• 1. Diet and Nutrition• 2. Physical Activity• 3. Rest• 4. Physical Self-Awareness• 5. Involvement with Nature

HEALTHY PERSON HABITS

• 1. Diet and Nutrition (see next slide) www.dadamo.comSee table 3.1 for health nutrition

Vegetarians

HEALTHY PERSON HABITS

• 2. Physical Activity• Exercise reduces depression, anxiety, lowers blood sugar,

blood pressure, and cholesterol,, helps to be calmer, and less agitated. Also, prevents other cardiovascular diseases such as breathing problems, increases your learning and memory by increasing the Acetocholine (ACH) in brain which is a neurotransmitter responsible for learning and memory. Lack of it will leads to dementia, amnesia, aphasia’ and Alzheimer's disease.

HEALTHY PERSON HABITS

• 3. Rest Research on sleep deprivation proved that

lack of sleep can be dangerous to your health. Can be as bad as drinking and driving/drug.

• We need to sleep about 8 hours to function properly. One hour nap during the day can sharpen your memory.

HEALTHY PERSON HABITS

• 4. Physical Self-Awareness It deals with your body’s warning signs and

pleasure signals.Regular checkups Healthy mind is in healthy body.

HEALTHY PERSON HABITS

• 5. Involvement with Nature• Human did not evolved indoor.• Be in touch with nature

HEALTHY PERSON HABITS

• Attention to Relationship• A good relationship with a good person

reduces the stress, and supports you when you are down or facing difficulties in life. The Relationship does not have to be intimate, friendship will do as well. Either way, in a relationship you should work on several issues which are the essential ingredients of a healthy relationship (see next slide).

HEALTHY PERSON HABITS

THE ESSENTIAL INGREDIENTS OF A HEALTHY RELATIONSHIP 1. Working on self (your shortcoming) • 2. Developing empathy• 3. Developing Tolerance• 4. Developing respectfulnessAlso, be flexible (don’t be rigid)Laugh more oftenDon’t just go your way all the timesAlways value your relationship and don’t emphasize on

“small stuffs”

HEALTHY PERSON HABITS

• Recreational Activities:• Take time off and have fun• Entertainment:• Listen to music, watch a good movie, dine out,

play games i.e., cards with friends or children• These were some skills to help you take care

of yourself.