SELF-CARE IS NOT CANCELLED CULTIVATING WELLNESS & ADJUSTING FOR - - PowerPoint PPT Presentation

SELF-CARE IS NOT CANCELLED

CULTIVATING WELLNESS & ADJUSTING FOR UNCERTAINTY DURING COVID-19

Theresa Melito-Conners, PhD (Dr. MC) Massachusetts Partnerships for Youth May 21, 2020

How are you feeling this morning?

Please comment in the chat.

A Round of Applause

STRESS STATISTICS BEFORE COVID-19

• 77% regularly experience physical symptoms of stress
• 73% regularly experience psychological symptoms of

stress

• 48% feel their stress has increased over the past 5 years
• 48% say stress has a negative impact on their personal

and professional life

• 54% said stress has caused them to fight with people

close to them

• $300 billion - Annual costs to employers in stress related

health care and missed work

APA POLL DURING COVID-19

• 48% are anxious about the possibility of getting COVID-19.
• 40% are anxious about becoming seriously ill or dying from COVID-19.
• 62% are anxious about the possibility of family and loved ones getting

COVID-19.

• 36% say COVID-19 is having a serious impact on their mental health.
• 59% feel COVID-19 is having a serious impact on their day-to-day lives.
• 57% are worried about running out of food, medicine, and/or supplies.
• 68% fear that the COVID-19 will have a long-lasting impact on the

economy.

• Additionally Americans report difficulty sleeping, concentrating,

increased substance abuse, and domestic issues.

These findings are from an American Psychiatric Association – sponsored poll conducted

• nline – nationally representative sample of 1,004 adults during the period March 18-19, 2020

“The stress and anxiety caused by the pandemic can and is having an effect

• n people’s physical and mental
• health. During this time, it is important

to do what we can to maintain self- care and manage the stress. I would suggest this for everyone coping at home as well as those who are still in their workplaces by necessity, especially the health care professionals

• n the front lines of this pandemic.”
• APA President Bruce Schwartz, M.D.

WHEN WE NEGLECT OUR SELF-CARE

• Chronic stress
• Burnout
• Compassion fatigue
• Demoralization
• Disordered eating
• Cardiovascular disease
• Depression
• Sleep disorders such as

insomnia

• Nervousness
• Heart palpitations
• Difficulty concentrating
• Headaches
• Ulcers
• High blood pressure
• Muscle tension
• Exhaustion

• Upset stomach
• Hopeless feelings
• Dizziness
• Irritation
• Low energy
• Digestive issues
• Twitches
• Weight gain or loss
• Poor nutrition
• Dehydration
• Weakened immune system

STRESS AND OUR BODIES

• Fight or Flight (STRESS RESPONSE)

Sympathetic Nervous System

• INCREASED
• Breathing rate
• Blood pressure
• Heart rate
• Metabolism
• Blood sugar
• Adrenaline
• Sensory awareness
• DECREASED
• Thought processes
• Concentration
• Creativity
• Immune system function
• Digestive system function
• Rest or Digest (RELAXATION RESPONSE)

Parasympathetic Nervous System

• DECREASED
• Breathing rate
• Blood pressure
• Heart rate
• Metabolism
• Blood sugar
• Adrenaline
• Sensory awareness
• INCREASED
• Thought processes
• Concentration
• Creativity
• Immune system function
• Digestive system function

WHAT IS SELF-CARE?

• “Self-care is defined as the daily process of being aware
• f and attending to one’s basic physiological and

emotional needs including the shaping of one’s daily routine, relationships, and environment as needed to promote self-care. Self-care is seen as the foundational work required for physical and emotional well-being. Self- care is associated with positive physical health, emotional well-being, and mental health. Steady and intentional practice of self-care is seen as protective by preventing the onset of mental health symptoms, job/school burnout, and improving work and school productivity” (Cook- Cottone, 2017).

SELF-CARE IS NOT

• Optional
• More chores to add to your “to-do” list
• Selfish
• An emergency response or a “quick fix” when you are overwhelmed
• Punishment or extreme
• Dieting
• Abusing substances
• Talking badly about yourself even as a means of motivation
• Buying something that promises to make you love yourself more
• Socializing for fear of missing out (FOMO)
• Saying “yes” because you're “nice”
• Anything that shames your eating habits or appearance

A LITTLE GOES A LONG WAY

• “A comprehensive stress management plan that incorporates

both exercise and psychological strategies is ideal. However, those who engage in just one coping strategy can experience benefits over those who do not actively manage their stress at all” (Ansley, 2016).

• Don’t wait until you are experiencing burnout or negative

aspects associated with being a helping professional. Oftentimes, by the time leaders realize there is an issue…it is too

• late. Take care of yourself today.
• Make it individualized for you…plant the seeds now of a routine!

There is no wrong way to practice self-care.

10 DOMAINS OF SELF-CARE

Nutrition/Hydration Exercise Soothing Strategies Self-Awareness/Mindfulness Rest Relationships Physical/Medical Environmental Self-Compassion Spiritual

NUTRITION/HYDRATION

• Drink water daily (at least 6-8 cups).
• Honor Your Hunger Cues - Eat when you are

hungry and stop when you are full (Intuitive Eating).

• Slow down when eating (20 minutes)
• Don’t skip meals – eat breakfast, lunch, dinner

and snacks when needed.

• Eat a variety of nutritious foods.
• Plan foods and snacks.

EXERCISE

• Regular exercise (at least 30-60 minutes) that includes a

variety of activities.

• 10,000 steps is ideal per day, if your lifestyle does not

allow for at least 5,000 steps, you need to reevaluate.

• No sitting for long periods of time.
• Fun physical activities (joyful movement).
• No exercise in excess or participation in extreme

activities.

• Schedule/plan exercise routines.
• Online options for classes.

SOOTHING STRATEGIES

• Deep breathing practices.
• Calms nervous system, promotes mental clarity

and restores balance.

• Think about calming things.
• Do something physical, intellectual, interpersonal or

creative to relax.

• Use soothing smells, sounds or tactile experiences to

relax.

• Prioritize activities to relax.

LET’S PRACTICE

• 1. Place one hand on your heart and one on your belly
• 2. Breathe in through your nose, out through your mouth
• 3. Make the exhale longer than your inhale

5-FINGER BREATHING

• Slow & intentional
• Engages multiple

senses

• Make sure the

exhale is longer than your inhale.

NADI SHODANA – ALTERNATE NOSTRIL BREATHING

• Sanskrit means - Flow Purification
• Nadi Shodhana involves closing the

right nostril with the thumb, taking an exhale and an inhale from the left nostril and then closing the left nostril with the ring finger, taking an exhale and an inhale from the right nostril, repeating the process switching sides

• ver and over for a period of time.
• Nadi shodhana can calm the body OR

energize the body depending on how you regulate the depth, length and energy of the breath.

SELF-AWARENESS/MINDFULNESS

• Calming awareness of your thoughts, feelings and

body.

• Carefully select which thoughts and feelings to use to

guide your actions.

• Meditation in some form.
• Mindful/Intuitive eating.
• Yoga or another mind/body practice.
• Track/record/schedule your self-care practices.
• Acknowledge the things for which you are grateful.

APPROACHES FOR THIS DOMAIN

• Meditation
• Typically practiced sitting comfortably with eyes closed or partially
• pen. Soles of the feet together, hands resting in your lap, palms up.
• Combat stress and specific problems of physical and mental health”

(Alexander, et al., 2013).

• Meditation muscle metaphor
• Different types such as Guided (we will practice this later)
• Yoga (Sanskrit – “unite” –mind, body & spirit)
• 36 million Americans are engaged in some sort of yoga practice.
• Benefits - improved immune system, better mood, decrease in pain,

anxiety, and auditory hallucinations (Pandurangi, et al., 2017).

• Can be gentle or restorative
• EveryBODY can do yoga

APPROACHES TO THIS DOMAIN

• Mindfulness
• “Mindfulness is awareness that arises through

paying attention, on purpose, in the present moment, non-judgmentally” (Kabat-Zinn).

• Reiki (Ray-Key) - an ancient, gentle, hands-on

healing method that balances the mind, body, and spirit.

• Reiki can facilitate deep relaxation, relieve

pain, promote healing, and personal growth.

• Reiki is the universal life force that works through

the facilitator by using light therapeutic touch. The energy ignites the cells within the body which then awakens the bodies natural healing.

• Reiki puts the mind in a meditative state where

healing happens and awakens the energy inside the body.

ATTITUDE OF GRATITUDE

• Expressing gratitude is a mood

booster – increases happiness and health and improves relationships.

• Gratitude can be for someone

else, for yourself or for something.

• Be grateful for all you

already have (big and small)

• If you think negative thoughts,

you will continue to attract negative.

• Easy ways to get started…
• Say Thank you
• Give a sincere compliment
• Start a gratitude journal
• Gratitude jar

What are you grateful for today?

Please comment in the chat.

JOURNAL PROMPTS

• 5 things I saw today that I am grateful for.
• 5 things I heard today that I am grateful for.
• 5 things I smelled today that I am grateful for.
• 5 things I tasted today that I am grateful for.
• 5 things I touched today that I am grateful for.
• 5 people I am grateful for today.
• 5 possessions I am grateful for today.
• 5 things I usually take for granted that I am grateful for

today.

• 5 abilities I have that I am grateful for today.

* My Pocket Positivity by Courtney Ackerman

ACTION FOR HAPPINESS

• actionforhappiness.org
• Printable Calendars or

download them directly to your smartphone.

REST

• Got enough sleep to feel rested and restored when you woke up

(7-9 hours recommended).

• Use a Fitbit for information on your sleep
• Consider a weighted blanket
• Plan restful/rejuvenating breaks throughout the day.
• Rest when needed to (e.g., when not feeling well, after a long

work out or effort).

• Take planned breaks.
• Plan/schedule pleasant activities that are not work or school

related.

• Take time away from electronics.
• Make time in your schedule for enough sleep.

RELATIONSHIPS

• Spend time and make time for people who are

good to you (e.g., support, sustain, encourage, and believe in you).

• Felt supported by people in your life.
• Felt confident that people in your life would

respect your choice if you said “no.”

• You could stand up for yourself in your relationships.
• You have someone who would listen to you if you

became upset (e.g., friend, counselor, group).

PHYSICAL/MEDICAL

• Engage/access in medical care to prevent/treat

illness and disease (e.g., attended doctor’s visits, took prescribed medications/vitamins, was up to date on screenings/immunizations, followed doctor recommendations).

• Engage/access in dental care to prevent/treat illness

and disease (e.g., dental visits, tooth brushing, flossing).

• Cleanliness and hygiene.
• No smoking/drug use and limited alcohol intake.

DON’T FORGET ABOUT YOUR EYES

• Proper lighting
• Breaks
• Every 20 minutes, take a 20-second break and focus your

eyes on something at least 20 feet away

• Proper eyewear
• Eye drops
• Keep posture in mind at your computer
• Headaches - lavender oil, ice packs, blue light blocking

glasses, stretches

• Eye drops
• Air quality

RELIEVE NECK TENSION

Start by rolling your shoulders forward and back a few times. Do these stretches VERY slowly and gently. If you feel pain of any sort, please stop immediately. Listen to your body, do not go past where you feel a stretch.

• Ear to shoulder, Left and Right
• Hand on top of your head, the other on your chin to intensify the stretch
• Look Down
• Place hands on back of neck to intensify the stretch
• Look up/back
• Hands on your chin to intensify the stretch
• Look to the Right, then Left
• Hand behind your head, and one on your chin to intensify the stretch
• Take first 2 fingers of each hand, gently press/massage where your skull meets

the top of your neck, try to life

• End with some neck rolls/circles in each direction

ENVIRONMENTAL

• Maintain a manageable schedule.
• Avoid taking on too many requests or demands.
• Maintain a comforting, pleasing and organized living/work

environment.

• Maintain balance between the demands of others and what is

important to you.

• Address physical barriers to daily functioning (e.g., supplies, light

bulbs).

• Wear suitable clothing for the weather.
• Do things to make your everyday living/work environment more

pleasant and enjoyable (e.g., put a support on chair, place a meaningful photo on desk, plan fun Fridays).

CREATING A SELF-CARE SPACE

• “A Self Care Space is a calm and

comforting environment that supports an intentional pause to help you and your students to focus, release stress, and create calmness, clarity, and connection.”

• Keep this space simple, soothing, visually

pleasing, and filled with positive calming energy.

• Include quotes, eye pillow (with tissues),

yoga mat, blanket, inspirational books, calming pictures, glitter tube, cushions, plant, journal, white board, crayons, art paper, etc.

Adapted from Kate Forest

KONMARI METHOD

• The Life-Changing Magic of Tidying Up

by Marie Kondo (Konmari Method)

• Keep things that “spark joy”
• Thank the items for their service and

donate them

• A chaotic and cluttered space makes

it more difficult to relax, both physically and mentally, and a disorganized space constantly signals to our brains that our work is never done.

• Purge and donate regularly

(www.scheduleapickup.com)

SELF-COMPASSION

• Notice, without judgment, when you are struggling (e.g.,

feeling resistance, falling short of your goals, not completing as much as you’d like).

• Do not engage in punitive/harsh judgement/critical self-

talk of yourself and your progress/effort.

• Kindly acknowledge your own challenges and difficulties.
• Engage in supportive and comforting self-talk.
• Remind yourself that failure and challenge are part of the

human experience.

• Feel your feelings (e.g., allowed yourself to cry).

SHIFTING MINDSETS

“JUST FOR NOW I AM…”

• LEFT SIDE

(deep breath)

• Head
• Eyes
• Side of head
• Throat
• Shoulders
• Heart
• Solar plexus
• Abdomen
• Lap
• RIGHT SIDE
• Connected
• Clear
• Focused
• Wise
• Relaxed
• Grateful
• Calm
• Forgiving
• Peaceful

Adapted from Libby Barnett, M.S.W.

SPIRITUAL

• Experience meaning and/or a larger purpose in your

work/school life as well as private/personal life.

• Spend time in a spiritual place (e.g., church,

meditation room, nature).

• Read, watch, or listen to something inspirational.
• Spend time with others who share your spiritual

worldview (e.g., church community, volunteer group).

• Spend time doing something that you hope will make

a positive difference in the world (e.g., volunteer at a soup kitchen, take time out for someone else).

VISION BOARD

• Jake Canfield made famous with

“The Secret”

• The Laws of Attraction
• Goal and intention setting
• Can be one goal or multiple areas
• Keep it simple and selective
• Magazine clippings, pictures,

quotes, affirmations, etc.

• Look at it everyday
• See yourself achieving all your goals

HOW DO YOU MEASURE UP?

• Mindful Self-Care Scale (MSCS) by Dr. Cook-Cottone
• https://www.catherinecookcottone.com/research-and-

teaching/mindful-self-care-scale/

What else can you do to practice self-care?

Please comment in the chat.

MCMINDFULNESS & OTHER CONTROVERSIES

• Ignores the ethical foundations of the meditative

practices and traditions from which mindfulness has emerged and divorces it from its profoundly

• transformative. (Kabat-Zinn, 2015)
• Misconception that mental health issues such as

depression and anxiety (among others) can be cured with a bath bomb and a smile.

• You do not need to spend a lot of money to practice

self-care – some businesses are using the mask of self- care to sell products (apps, coloring books, books, decks, makeup, body products, and more).

• Self-care is now mainstream with #selfcare trending

with over 15.5 million posts on Instagram.

WHAT WORKS FOR ME

• Smart Phone App: Calm, Aura, Shine – 3 minute meditations
• Fitbit – Reminders to move
• Weighted blanket – never sacrifice sleep!
• Joyful movement – Zumba, Tap dance classes, gentle yoga, swimming
• Breathing Exercises
• Ask for help (from family, friends & outside services)
• Get pampered (mani, pedi, hair, etc.)
• Audible – listen to great books on self-care and well-being
• Various meditation challenges
• Regular Reiki appointments (Amber D. McMahon, Karma Queen, Arlington, MA)
• Smudging, journaling & intention setting (vision boards)
• Dedicated space in my house for self-care
• Following self-care pages on social media such as @mindfulonline

GUIDED MEDITATION

• Calming Color Relaxation Visualization Meditation
• Written by Inner Health Studio -

https://www.innerhealthstudio.com/

Fun Fact: Today (5/21) is World Meditation Day!

Guided meditations literally walk you through a meditation and help you find a calm and peaceful state.

GROUP CHAT CHECK-IN

How are you feeling now? What is 1 self-care practice you can commit to right now?

Please comment in the chat.

WANT TO LEARN MORE?

• Follow Dr. MC’s Self-Care Cabaret on Facebook @DrMCselfcare & Subscribe to my Blog @

drmcselfcare.com (Also links to other events and podcasts for more info on Self-Care)

• Dr. Deepak Chopra (anything including 21 – day meditations challenges with Oprah)
• Dr. Wayne Dyer (anything)
• Dr. Jon Kabat-Zinn, Full Catastrophe Living
• Dr. Martin Seligman, Flourish
• Sonja Lyubomirsky, The How of Happiness
• Cheryl Richardson, The Art of Extreme Self-Care
• Danielle LaPorte, The Desire Map
• Evelyn Tribole & Elyse Resch, Intuitive Eating
• Christy Harrison, Food Psych Podcast
• Michael Singer, The Untethered Soul
• Mindful Magazine, newsletters & social media accounts
• Michelle Obama’s book “Becoming” and accompanying journal

REFERENCES

• Ackerman, C. E. (2018). My pocket positivity: Anytime exercises that boost optimism,

confidence, and possibility. Avon, MA: Adams Media.

• Alexander, C. N., Sands, D., & Frantz, C. M. (2013). Meditation and relaxation techniques and
• consciousness. Salem Press Encyclopedia Of Health.
• Anderson, M. (2010). The well-balanced teacher: how to work smarter and stay sane inside

the classroom and out. Alexandria, VA, USA: ASCD.

• Ansley, B. M., Houchins, D., & Varjas, K. (2016). Optimizing Special Educator Wellness and Job

Performance through Stress Management. Teaching Exceptional Children, 48(4), 176-185.

• Billingsley, B. S. (2004). Special education teacher retention and attrition: a critical analysis of

the research literature. Journal of Special Education, (1), 39.

• Carver-Thomas, D. & Darling-Hammond, L. (2017). Teacher turnover: Why it matters and what

we can do about it. Palo Alto, CA: Learning Policy Institute.

• Cook-Cottone, C. P. (2015). Mindfulness and yoga for embodied self-regulation: A primer for

mental health professionals. New York, NY: Springer Publishing.

• Meyers, M. (2013). Native American smudging herbs: sacred ceremonial plants. Herbarist, (79),

10-17.

REFERENCES

• Reichl, C., Wach, F., Spinath, F. M., Brünken, R., & Karbach, J. (2014). Burnout risk

among first-year teacher students: The roles of personality and motivation. Journal of Vocational Behavior, 8585-92.

• Pandurangi, A. K., Keshavan, M. S., Ganapathy, V., & Gangadhar, B. N. (2017).

Yoga: Past and Present. The American Journal Of Psychiatry, 174(1), 16-17.

• Seligman, Martin E. P. Flourish. Random House Australia, 2012.
• Shapiro, S. L., Brown, K. W., & Biegel, G. M. (2007). Teaching self-care to

caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology, 1(2).

• Weintraub, F. J. (2012). A Half Century of Special Education. Teaching

Exceptional Children, 45(1), 50-53.

• Wong, V. W., Ruble, L. A., Yu, Y., & McGrew, J. H. (2017). Too stressed to teach?

Teaching quality, student engagement, and IEP outcomes. Exceptional Children, (4), 412.

CONTACT INFORMATION

Theresa Melito-Conners, PhD 781-816-7352

• Dr. MC’s Self-Care Cabaret

www.drmcselfcare.com  with Blog

Drmcselfcare@gmail.com www.about.me/DrMC

Find me @DrMCSelfCare on Facebook!

(instagram and twitter coming soon)