Self-Care for Arts Leaders Workshop

Beth Kanter, Master Trainer, Speaker, Author

Art House Convergence

January 18, 2017

@kanter

www.bethkanter.org

Beth Kanter: Master Trainer, Speaker, Author and

Nonprofit Thought Leader

Women Resource Center Cambodia

Who is here?

Agenda

• Why Self-Care for Arts Leaders Is Important • Understanding the Symptoms of Burnout • How To Practice Self-Care • Creating Your Self-Care Plan: World Cafe • Habit Change and Accountability: Peer

Coaching • Simple Tips to bring into Workplace • Raffle for Book

Beth

399

Beth’s Story: Why Self-Care Is Important!

Healthy Range

>150

Triglycerides: Test Results

Too Much of This …

Too Much of That

A Little Bit of That

Way Too Much of This ….

Working nights and weekends Sleep deprivation No vacation or down time

Triglycerides: Test Results

150

Where do you

find the time in

your work day?

Allen Kwabena Frompong Black Lives Matter NYC

Happy Healthy Nonprofit Book

http://bit.ly/happyhealthynpbook

We-Care

Self-Care

He’s saying “VC Pitch …..on Thursday.”

Burnout is a state of emotional, mental, and physical exhaustion that occurs when we feel overwhelmed by too many demands, too few resources, and too little recovery time.

The Symptoms of Burnout

Emotional

Exhaustion

Cynicism

Detachment

Fatigue

Loss of

enjoyment

Insomnia

Pessimism

Forgetfulness

Impaired

concentration

Isolation

Detachment

Increased illness

Loss of appetite

Lack of

Accomplishment

Anxiety

Apathy

Hopelessness

Depression

Increased irritability

Anger

Lack of productivity

Poor performance

And burnout is sneaky!

The 4 Stages of Burnout

Passion Driven

Passion Waning

Passion Challenged

Passion Depleted

Take the Burnout Assessment – Sticky Dot

Share Pair What is your stress trigger? How do you react?

What’s Your Personal Craziness Index?

Positive Negative

Assess Your Reactions to Stress

Take the Reactions to Stress Assessment One Minute Quiet Reflection

Self-Care for Arts Leaders

Self-Care is about revitalization. It includes any deliberate and consistent habits you create to enhance your overall well being.

Happy Healthy: It Is More Than Kale Smoothies

YOU

SELF

OTHERS

ENVIRONMENT

TECH

WORK

There Are Many Ways To Put On The Oxygen Mask!

The Wellness Triad: The Basics

Sleep

Exercise

Nutrition

Get Enough Sleep

What Gets Measured Get Done

Sitting Is New Smoking

Beverly Trayner-Wenger

List of Standing Desk Resources http://bethkanter.wikispaces.com/walk

Stand Up At Work

Tip: Walk More

Walking At Work

• Pick the best type of meetings for walking meetings

• Walk inside when the sun don’t shine

• Plan your route

• Notetaking

• Wear comfortable shoes, bring water

Tip: Walking Meetings

Tech Wellness

Tip: Be Intentional

“Technoference”

Tip: Unplug regularly & often

Don’t Sleep with Your Mobile Phone

Mindfulness: Meditative Art

Tip: Apps as Agents of Self-Care

Happy Healthy: There’s An App for That http://bit.ly/HHNP-apps

TIP: Schedule Power Hours and Brain Breaks

Assign Time to Important Things

Take A Real Vacation

http://www.projecttimeoff.com/ People who took more than 10 of their vacation days had

a 65.4% chance of receiving a raise or bonus.

Self-Care Plan Practice Goals

Sphere 1:

Self

-Get 7-9 hours of sleep per night.

-Eat more fruits and vegetables every day.

-Get to 10,000 steps per day walking.

Sphere 2:

Others

-Make a regular date with my partner and/or children –

one-on-one – to give my relationships attention.

-Divest myself of negative influences, moving

consciously away from people who bring me down.

Sphere 3:

Environment

-Stop what I’m doing at least once a day to go outside.

-Clear clutter from my office desk

Sphere 4:

Work and Money

-Take comp time when I’m attending work-related

evening events.

-Stand up from my desk every 15 minutes to stretch and

walk around.

Sphere 5:

Tech

-Set up a charging station at the front door for all of

my/my family’s digital devices.

-Keep all my digital devices out of my bedroom and off

my dinner table.

Your Self-Care Plan Is Not One-Size Fits All

The Self-Care Cafe

How It Works

• Each table has a table cloth (flip chart paper) and markers for note-taking

• Each table will have a host • There will be two rounds of discussions, with focus

questions • Table hosts will remain at their table, others will

move to a different table after each round • Table hosts will summarize the discussion at

beginning

Round 1: What types of self-care activities do you think would work for you? (Use checklist)

Round 2: What support do you need from work, family, or others? What help do you need to get started?

Let’s Harvest the Ideas from the Conversations

1 Make It Tiny

2 Find A Spot

3 Train the Cycle

The Secret to Creating New Self-Habits That Stick!

BJ Fogg: Tiny Habits Framework

A Simple Way To Practice Mindfulness At Work

-Two Minutes of Focusing on Breath

-Two Minutes of No Agenda

Creating A Mindfulness Habit Trigger

Mindful Moment

What one self-care habit do you want start tomorrow?

Share Pair

Exchange Mobile Numbers with your Accountability Buddy

Summary

• Self-Care is not just about kale smoothies and

massages, it is part of doing the work

• Burnout is sneaky, understand if you depleting

your passion for social change without refueling

• The self care requires intentional habit change

• Pick one small self-care habit that you can create

and build into your life today and courage others in

your organization to do the same!

Tip: Bringing Self-Care to the Workplace

• Be open about self-care.

• Staff meeting to do assessments and create self-care plans

• Accountability buddies

• Make small changes and offer reward/praise

• Does not have to cost a lot of money

Book Raffle

Thank you!

www.bethkanter.org

The Happy Healthy Nonprofit

http://bit.ly/happyhealthynpbook