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Slide 1: Self-Care Colette Blockley May 2009 licensed under a Creative Commons Attribution 3.0
Slide 2: The basics Eating right Exercising Getting enough quality sleep Immunizations Stress management Free Red Apple on Green Grass of Fertility by epSos.de Flickr.com Where to find peace by lepiaf.geo Flickr.com licensed under a Creative Commons Attribution 3.0
Slide 3: Developing a selfcare plan How do you balance your time alone to renew your energy, reflect on your life and clear your thinking? Self-care and knowledge go hand in hand. What types of activities (e.g. structured reflection at the end of the day, journaling, mentoring, supervision, reading etc.) are you involved in which will help you develop a systematic and ongoing reflection of how you are progressing in life? licensed under a Creative Commons Attribution 3.0
Slide 4: Developing a selfcare plan (continued) What type of exercise do you enjoy and feel would be realistic for you to be involved in on a regular basis? Who in your circle of friends provides you with encouragement, challenge, perspective, laughter and inspiration? How do you ensure that you have ongoing contact with them? licensed under a Creative Commons Attribution 3.0
Slide 5: Developing a selfcare plan (continued) The balance between work and leisure, professional time and personal time, varies from person to person. What is the ideal balance for you? What steps have you taken to ensure this balance is kept? How do you process unfinished business in your life so that you have enough energy to deal with the challenges and appreciate the joys in front of you? licensed under a Creative Commons Attribution 3.0
Slide 6: Developing a selfcare plan (continued) In what ways do you ensure that your goals are challenging and high but not unrealistic and deflating? How has your past experience set habits in motion that make self-care a challenge in some ways? What emotional and physical ‘red flags’ are you aware of that indicate that you must take certain self-care steps so as not to burn out, violate boundaries, medicate yourself in unhealthy ways, withdraw when you shouldn’t, become irritable or attacking, drown yourself in work? licensed under a Creative Commons Attribution 3.0
Slide 7: Developing a selfcare plan (continued) Are you conscious of the need for ‘daily holidays’ involving a brief coffee break, a short walk, listen to a favourite piece of music…? Do you use your holidays in the ways that most renew you? Adapted from Wicks, (2008). The resilient clinician. licensed under a Creative Commons Attribution 3.0
Slide 8: Remember… You are only human. This is your greatest strength and your greatest weakness. Learn to say no to people who put excessive demands on you. Say yes to activities you really enjoy. Develop time-management skills to help you juggle work, study, family, friends. Prioritise and don’t leave things to the last minute (the extra stress is just not worth it). licensed under a Creative Commons Attribution 3.0
Slide 9: Everyone needs help at some point in their lives. Don’t allow pride to get in the way of your optimal self-care. licensed under a Creative Commons Attribution 3.0
Slide 10: Early warning signs Physical Indigestion Diarrhoea/constipation Nausea or vomiting Appetite problems Headaches Neck or back pain Allergies Hair loss Colds, flu, cold sores Psychological Irritability Excessive anger Worry Depression Excessive crying Aggressiveness Isolation Boredom Decreased sense of humour Behavioural Forgetfulness Poor concentration Distorted perception Compulsive behaviours Decrease in productivity Decrease in creativity Living in the past Drinking more Smoking more Teeth grinding Sleep problems Fatigue Being critical of others/self Decreased motivation licensed under a Creative Commons Attribution 3.0 Decreased sex drive Acting ‘antsy’ Being accident prone. Decreased self-esteem
Slide 11: The End Lounger by res Flickr.com licensed under a Creative Commons Attribution 3.0