Inderjit GrewalInderjit Grewal

AgendaWellness 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

1. Share one positive thing you’ve learned about yourself since you started working in the settlement sector

2. Share one thing you’ve learned about yourself that you would like to change

Learning ObjectivesTo 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.

CompetenciesAt the completion of this training curriculum, you will be able to:

1. Describe “wholistic wellness” and identify the factors and circumstances that contribute to one’s well being

2. 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

3. 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

4. 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

1. What constitutes wellness?

2. What are the characteristics of a well person?

3. 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

BREAK

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

1. Eustress: helps a person perform at a higher level and achieve his/her goals

2. Distress: overwhelms and hinders performance and overall well being

Internal StressorsLifestyle 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 StressorsPhysical environment : noise, bright lights, heat, confined

spacesSocial (interaction with people): rudeness, bossiness or

aggressiveness on the part of someone elseOrganizational : rules, regulations, red tape, deadlines,

oppressive cultureMajor life events: death of relative, lost job, promotion, new

babyDay-to-day hassles: commuting, misplacing keys, mechanical

breakdowns

Personal Stress Management Strategies

Good nutrition to energizeExercise to strengthen and sustainRest for renewal and rejuvenationSelf Awareness makes us wiserTreat life skills as tools for living sanerEstablish social connections for mutual supportSpiritual development that gives meaning and

purpose in our livesRandom acts of kindness for our spirit

Professional/Organizational Strategies

Supportive policies that recognize the stressful nature of your work

Meaningful supervision, consultation and peer supportMaintaining good boundariesA comfortable, safe physical work spaceOpportunities for and informal debriefing stressful eventsBringing humour, laughter, and celebration of successes

into our workAn 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 planningRelax, Renew, Rejoice

Resources

http://www-health.concordia.ca/pdf/healthinfo/stress.pdfwww.seekwellness.comwww.nationalwellness.com (check free assessment)www.wellnessinventory.netwww.lifeevents.org/5-tibetans-energy-rejuvenation-

exercises.htm