1 Coping, Stress Reduction, Self Care, Healthy Life Balance.

2 INTRODUCTIONS Liz George, Team Leader at Johnson County Mental Health Center Angela Guzman, Parent Support Specialist, Johnson County Mental Health Center

3 What do you think of when you think of self care?Take a few deep breathes, do some stretches, daydream, share a smile or a laugh with someone, look out the window, enjoy a coffee or a tea, tell someone something you like about them, doodle, think of one thing you like about yourself, pet your dog/cat, send a message to someone to say “I am thinking about you, do a small act of kindness, have a candy, look at a photo of someone you love, use aromatherapy…listen to a song, think of something for your “bucket list”, take time for a conversation with someone, straighten up a work area, take a brief walk, think of 3 things you are grateful for, sing a song outloud, step outside for fresh air, massage your forehead or hands, run in place, touch your toes 10 times, get away from your computer…Write in a journal, meditate, watch a sunrise or sunset, read something for pleasure, look into a training or hobby you would like to do, draw a picture, surf the web and find inspiring quotes, plan a celebration or a holiday, add something to your space that brings you joy…a plant, photo etc…Get a massage, eat lunch with a coworker or friend, go shopping, watch your favorite TV show, listen to your favorite singer, spend time in a garden or in nature, play with a child, exercise vigorously, take a bubble bath, get a manicure or a pedicure, practice yoga, play a game with someone, make a home cooked meal, go to the Farmer’s Market, listen to an audio book, do a crossword puzzle or word search… read about how to manage toxic people, develop some positive affirmations/positive self talk, practice saying no/being more assertive, eat better, ask for help, go to therapy, develop a budget/save money, plan/go on a vacation, get a pet, organize something, doctor/dental appointments, go on a date, watch a good movie, plan/have a staycation, zendoodling, use progressive relaxation/guided visualization, get some sleep, look for the shared goal or purpose in a conflict, TELL YOURSELF I AM WORTH IT.

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7 Instead of goals, SYSTEMS.If you're a coach, your goal is to win a championship. Your system is what your team does at practice each day. If you're a writer, your goal is to write a book. Your system is the writing schedule that you follow each week. If you're a runner, your goal is to run a marathon. Your system is your training schedule for the month. If you're an entrepreneur, your goal is to build a million dollar business. Your system is your sales and marketing process.

8 It is good to have an end to journey towards, but it is the journey that matters in the end. Ursula LeGuin

9 HAVE A DRINK TEST.

10 There is no right path. Only the one that allows you to sleep soundly and wake up excited. Jennifer Louden Author/Sometimes credited as one of the founders of the self care movement…

11 1. Our language. (Self care is on a continuum).

12 BLACK AND WHITE THINKING

13 BALANCE IS THE KEY TO WELLNESS

14 Step 1: Reflect and Rank

15 How Do I Find Time?

16 72 hours left. 24x7=168 hours in a week.Subtract…40 hours a week plus 8/hrs sleep a day 72 hours left.

17 TIME MANAGEMENT

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19 How do we make time for the important?A pessimist is a person who is seasick during the entire voyage of life. Zig Ziglar How do we make time for the important?

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21 The Pomodoro Technique: A Time Management/Work MethodDeveloped by Francesco Cirillo. Theory is our mind works best in 25 min bursts. Work for 25 minutes, break for 3-5. After 4 intervals take a longer minute break.

22 LOOK AT YOUR HANDS…

23 MINDFULNESS Definition of mindfulness: a nonjudgmental state of awareness of one’s thoughts, emotions or experiences. Being able to experience and observe without judging. See the world with childlike curiosity.

24 MINDFULNESS Good for our bodies: After 8 weeks, our immune system improves. Good for our minds. Increases positive emotions and reduces stress. Our brains improve in areas related to learning, memory, emotional regulation and empathy. It improves relationships and fosters compassion.

25 HOW TO BE MINDFUL… Focus on breathing.Let thoughts and judgements go. Just be. Be mindful when you do routine tasks. EG Take a walk really seeing as you go. EG Wash the dishes. Practice while you wait. Waiting for an appointment or for traffic can be a nuisance or an opportunity for mindfulness.

26 USING THE SENSES SIGHT—Looking at a sunset or sunrise. Paying attention to TV. Looking at art. HEARING—Music, YouTube for relaxation videos (Relaxation exercises, rain sounds etc) TOUCH: A comfortable blanket, a massage, hand cream, brushing hair SMELL: Essential oils, spices, cleaning smells, candles

27 ZENDOODLING…

28 COLORING Relaxation techniques. Guided imagery. Etc.

29 JOCO

30 GRATITUDE

31 A pessimist is a person who is seasick during the entire voyage of life. Zig Ziglar

32 GRATITUDE InterventionsGratitude exercises. Think of 3 things you are grateful for everyday at breakfast or bedtime. Never repeat the same thing. Share what you are grateful for with someone and write them down. Long Time No See. Aim for 10 minutes of Acceptance. Pennies in your pocket.

33 INTERPERSONAL RELATIONSHIPSBENEFITS OF RELATIONSHIPS Sense of belonging. Increased sense of self worth. Feeling of security. Giving back. *

34 TIPS FOR SOCIAL SUPPORTSAsk for what you need. If it is overwhelming, ask for something small. Recognize that we often push people away when we need them the most.

35 I feel statements… I feel (insert feeling) when you (insert what they do). I would like it if you (insert what you would like them to do).

36 LEARN TO LAUGH AT YOURSELF.

37 PETS Pets can lower stress and depression.Petting your cat or dog lowers blood pressure as does watching fish. Pets can connect you to a community (dog park/neighborhood). Pets get you moving. You don’t have to own a pet to get these benefits. Borrow a pet. Volunteer at a shelter.

38 HOBBIES Another way to connect to othersEnhances awareness of strengths and weaknesses Prevents burnout by providing a release and escape from workday problems Challenges thinking and sparks creativity

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40 Overstimulation in Today’s WorldMulti-tasking: Can make us feel overwhelmed. Can generate stress/that “fight or flight” response. Screens: The use of phones, computers and tablets and the fast paced environment of this world. Blue light: Disrupts the sleep cycle. Naps: We may be wired for naps. You only need 10 minutes for a nap.

41 OTHER AREAS EXERCISE NUTRITION

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44 TIPS for SELF CARE IN A CRISIS SITUATIONSelf care is even more important in a crisis. Stay away from mood-altering substances. Put off major life decisions. Structure your time and develop routines to get you through. Watch for too much isolation. Give yourself permission to feel good. Get rest. Recognize that there is a new, unfamiliar normal. Your unusual reaction is normal.

45 “Life is 10% what happens to us and 90% how we react to it.”Charles Swindoll

46 Resilience You can learn resilience. Find a sense of purpose.Build positive beliefs in your abilities. Develop a strong social network. Embrace change. Be optimistic. Nuture yourself. Develop your problem solving skills. Take steps to solve problems. Keep on keeping on!

47 Develop Your Plan for Self CareThere are lots of pieces to self care…

48 “Love yourself first and everything else falls into line“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” -Lucille Ball