D9 wellness and self care for service providers

Agenda Wellness and Self Care Welcome and Introductions Review of Agenda What is wellness (small group exercise, discussion, large group exercise) Break Threat to wellness, Stress discussion (small group exercise) Compassion Fatigue, Burnout Wellness and Self Care Planning Overview, Closure & Evaluation

Share with your partner Share one positive thing you’ve learned about yourself since you started working in the settlement sector Share one thing you’ve learned about yourself that you would like to change

Learning Objectives To broaden your understanding of wholistic wellness, the factors that support wholistic wellness in and outside of the workplace and strategies for evolving these. To introduce you to new ways of thinking about the concept and practice of self care. To reinforce self care as a professional right and responsibility. To expand your understanding of the differences between positive and negative stress, the effect of chronic stress, indicators of distress and strategies for managing this. To alert you to signs of distress, burnout and compassion fatigue and introduce strategies for preventing these. To promote self-management strategies and self care planning as a means of achieving better work-life balance.

Competencies At the completion of this training curriculum, you will be able to: Describe “wholistic wellness” and identify the factors and circumstances that contribute to one’s well being Identify stressors that compromise wellness and threaten to impede one’s optimal functioning both within and outside of the work environment, and identify strategies for managing stressors Understand the origin of feelings of anger and rejection that are evoked when clients don't live up to one’s expectations; when feeling alone in dealing with families; and when feeling overwhelmed and hopeless about a family and their circumstances Differentiate between chronic stress and burnout, identify symptoms of each; and identify preventive strategies

Competencies cont’d 5. Understand the importance of personal safety as a component of wellness, identify circumstances in which personal safety is threatened, and take necessary steps to prevent feelings of vulnerability 6. Understand the concept of boundaries and the importance of maintain personal and professional boundaries 7. Indentify self-management strategies that include setting realistic and achievable goals 8. Develop a plan for achieving wholistic wellness and identify appropriate self care strategies

Group Guidelines Keep what is shared in the group confidential Speak one at a time Respect and value differences in experience, background, and identity Take responsibility for creating an environment that is safe for everyone Listen with the intention of understanding and appreciating all in the group Please turn off your cell phones or switch to mute or vibration ring

What is wellness What constitutes wellness? What are the characteristics of a well person? Why is maintaining wellness important for professionals?

Wellness as a State of Living “ The state of living at one’s highest possible level as a whole person (and) maximizing one’s potential while enjoying the process and maintaining optimal health along the way” (Schafer, 1999)

Wellness is a Process Wellness is an interactive process of becoming aware of making choices towards a more integrated Successful, Wholistic and Balanced lifestyle.

Characteristics of the “Wellest” High self esteem and positive outlook A foundational philosophy and a sense of purpose A strong sense of personal responsibility A good sense of humour and plenty of fun in life A concern for others and a respect for the environment A conscious commitment to personal excellence A sense of balance and an integrated lifestyle Freedom from addictive behaviours of a negative or health inhibiting nature A capacity to cope with whatever life presents and to continue to learn Grounding in reality Highly conditioned and physically fit A capacity to love and an ability to nurture A capacity to manage life demands and communicate effectively

High Energy Individuals Get enough sleep Eat fresh, low-fat foods Are physically active every day Are intellectually stimulated Laugh often Enjoy supportive, satisfying relationships Have a sense of purpose Are committed to the common good

Six Dimensions Of Wellness PHYSICAL INTELLECTUAL SOCIAL SPIRITUAL EMOTIONAL OCCUPATIONAL

Threat to Wellness What is the greatest threat to Wellness?

Leading Causes of Stress Finances – 23 percent Job/Career – 21 percent Lack of control over their time – 12 percent Issues with spouse or significant other – 12 percent Child care/parenting issues – 8 percent Personal issues – 7 percent Home Maintenance – 5 percent Medical issues – 4 percent Elder care issues – 3 percent Pets – 1 percent Other – 4 percent

STRESS “ The nonspecific response of the body to a perceived demand or threat”(Selye)

Two Types of Stress Eustress: helps a person perform at a higher level and achieve his/her goals Distress: overwhelms and hinders performance and overall well being

Internal Stressors Lifestyle choices: caffeine, not enough sleep, overloaded schedule Negative self-talk: pessimistic thinking, self criticism, over-analyzing Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking Stressful personality traits: Type A, perfectionist, workaholic, pleaser

External Stressors Physical environment : noise, bright lights, heat, confined spaces Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else Organizational : rules, regulations, red tape, deadlines, oppressive culture Major life events: death of relative, lost job, promotion, new baby Day-to-day hassles: commuting, misplacing keys, mechanical breakdowns

Personal Stress Management Strategies Good nutrition to energize Exercise to strengthen and sustain Rest for renewal and rejuvenation Self Awareness makes us wiser Treat life skills as tools for living saner Establish social connections for mutual support Spiritual development that gives meaning and purpose in our lives Random acts of kindness for our spirit

Professional/Organizational Strategies Supportive policies that recognize the stressful nature of your work Meaningful supervision, consultation and peer support Maintaining good boundaries A comfortable, safe physical work space Opportunities for and informal debriefing stressful events Bringing humour, laughter, and celebration of successes into our work An organizational culture that abundantly expresses appreciation and positive regard for its workers

Compassion Fatigue Another term for “secondary traumatic stress disorder” The natural consequence of stress resulting from caring for and helping traumatized people The lessening of compassion

Strategies For Preventing Compassion Fatigue Identify and work on healing your own painful life issues Learn to protect yourself from others’ emotional pain Schedule time to simply relax and play Learn that strong emotions can be tolerated and need not be avoided Treat yourself to laughter Embrace your spirituality

Burnout What is Burnout A state of physical, emotional, and mental exhaustion Characterized by feelings of helplessness and hopelessness and by a negative view of self and negative attitudes toward work, life and other people Marked by a loss of feeling and concern, a loss of trust loss of spirit

Wellness and self care planning Relax, Renew, Rejoice

Resources http://www-health.concordia.ca/pdf/healthinfo/stress.pdf www.seekwellness.com www.nationalwellness.com (check free assessment) www.wellnessinventory.net www.lifeevents.org/5-tibetans-energy-rejuvenation-exercises.htm

D9 wellness and self care for service providers

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D9 wellness and self care for service providers