PPT Presentation

January 5, 2018 | Author: Anonymous | Category: Science, Health Science, Physical Therapy
Share Embed Donate


Short Description

Download PPT Presentation...

Description

SELF CARE - REMAINING RESILIENT

Sue Covey, LICSW UW CareLink Program

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

1

Events on your home front scene are also challenging

2

 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?

3

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

4

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?

5

WHAT IS STRESS?

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

Our Perceptions Affect How We Cope with Change

EVENT A

PERCEPTION B THOUGHTS Beliefs Assumptions

8

FEEL C

RESPONSE D COPING Physical Emotional Behavioral

STRESS MANAGEMENT  Inside job  Eustress vs. Distress  Effects on stress level 

    

Intensity Duration short-term prolonged Number of stressors Coping style and skills

9

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)

10

The Cumulative Nature of Stress

11

12

13

STRESS RESPONSE  EVENT 

ANXIETY/TENSION       

HYPOTHALAMUS PITUITARY GLAND ADRENAL GLANDS SYMPATHETIC RESPONSE MAJOR ORGANS (lungs, liver, heart) INCREASE BLOOD to BRAIN & MUSCLES INCREASE ADRENALIN STAGES: ALARM; RESISTANCE; EXHAUSTION

14

STRESS =

EXTERNAL + INTERNAL

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

THE CHALLENGE: TURNING DOWN THE WORRY THERMOSTAT & Finding

Peace of Mind & Resilience During Uncertain Times

17

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

What Can Be Controlled?

Thoughts Feelings Behavior

19

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

20

Resilient thinking

21

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

22

The Power of Self Talk, Why It Can Be So Destructive 1. Remember, our body doesn’t know the difference from thinking about something and reality. 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. 3. We tend not to stop and question our thoughts, so our thinking becomes automatic.

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

24

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

DECISION: WHAT’S IMPORTANT…….?

 Most difficult part?

 Juggling Exercise

Stress –Typical Reactions/Signals

 Physical -sleeplessness -appetite

 Cognitive -memory -decision-making

 Emotional

NEGATIVE SIGNS PHYSICAL:          

Nail biting Fidgeting Headaches Backaches Heartburn Clenched jaw Sleepiness Low energy Hot flashes Finger tapping

NEGATIVE SIGNS EMOTIONAL:

      

Mood Swings Depression Anxiety Crying Anger Withdrawal From Friends & Family Confusion and Forgetfulness

NEGATIVE SIGNS OF STRESS MENTAL:

      

Disorganized Poor concentration Memory lapses Self doubt Panicky Feeling inferior Defensive

RELAXATION EXERCISE

31

BASIC NEEDS? WHAT ARE THEY?

BASIC NEEDS

     

Control Challenge Competency Support Appreciation Acceptance

     

Self growth Feedback Recognition Friendship Self time Love/Affection

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

34

BRAIN “Should Driver”

CRITICAL SELF TALK

Should’s Have to’s Suppose to’s Got to Name calling

PAIN

 ANGER  DEPRESSION  ILLNESS

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 38

Proven Strategies to Beat Stress and Maintain Vitality  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 

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.

40

STRESS BUSTER IDEAS        

Deep breathing Individual muscle relaxation Massage Meditation Exercise Yoga Music Therapy talking/Journaling

41

Breathe Slowly Deeply •Lowers blood pressure •Helps produce calm

42

Meditative Breathing

to Vigorous Walking

43

Getting support from family and friends

44

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

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  EAP Counselors are available 24/7  Information, Referral, Follow-Up  Management Consultation

View more...

Comments

Copyright � 2017 NANOPDF Inc.
SUPPORT NANOPDF