Self-care: Good for you and your work

Ellen NewmanProjects CoordinatorHunter Institute of Mental Health

Hunter Institute of Mental Health

• The Hunter Institute of Mental Health is a leading national organisation dedicated to reducing mental illness and suicide and improving wellbeing for all Australians.

• For more than 20 years we have been delivering successful, evidence-based mental health and suicide prevention programs from our base in Newcastle, NSW.

www.himh.org.au

Overview

• Mental health and wellbeing• What is self-care?

– Benefits– Examples– Challenges– Embedding

• Activity: What works for you?• Tools, resources and more!

“…a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is

able to make a contribution to his or her community.” (WHO, 2004, p. 12)

• Mental health = positive capacity= social and emotional wellbeing= behaviour, thoughts and emotions≠ mental ill-health≠ happiness

What is mental health and mental ill-health?

Personal development

Positive and respectful relationships Identify, manage and

understand emotion

Communication Solve problems, make decisions, take responsibility Set goals

What does mental health look like?

Why is mental health and wellbeing important?

• Healthier lifestyles• Better physical health• Improved recovery from illness• Fewer limitations in daily living• Higher educational attainment

• Greater productivity• Greater employment and

earnings• Better relationships• Increased social cohesion• Improved quality of life.

Mental illness in adults

• Each year in the Australia adult population:– 20% of people will experience a mental illness – 14% will experience an anxiety disorder– 6% will experience depression – Many people have more than one diagnosis

• 45% of people will experience a mental illness at some time during their life

More information www.sane.org

What is self-care?

• More than having a hot bath. • Self-care refers to activities undertaken with the intention of

enhancing energy, restoring health and reducing stress.• Benefits:

– greater capacity to manage stress– increased resilience– reduced symptoms of mental health problems.

What is the point of self-care?

• Increase enjoyment of life;• Cope with stressful events and sadness;• Achieve goals and potential;• Maintain positive connections with others;• Better equipped to support the mental health and wellbeing of each child

in your service;• Links to benefits of mental health and wellbeing; and• Broadly: to benefit ourselves, our families and those in our care.

A balancing act

• Having a balance across mental, physical and social health leads to overall wellbeing!

Overall Wellbeing

Mental Health

Physical Health

Social Health

We are all unique and so are the ways to look after your own mental health

and wellbeing.

Life Balance

Family

Mental

Spiritual

Community

Social

Financial

Professional

Physical

What words do you relate to?

Life Balance

Family

Mental

Spiritual

Community

Social

Financial

Professional

Physical

Relationships

Managing Stress

Asking for help

Interests

……………

Self-care: Looking after yourselfPhysically:

• Healthy diet, regular exercise and adequate sleep;

• Monitor and manage your stress in positive ways;

• Make time for relaxation and fun; and• Limit the use of alcohol and other

substances. Relationships:

• Foster and maintain your personal relationships; and

• Strive for balance between your work and your personal life.

Work/study:• Develop interests and friendships outside of your

work/study environment. Spirituality:

• If you have spiritual beliefs, make time for regular spiritual practice, or relationships with others who share your philosophy.

Asking for help:• Reach out for support when you need it.

Wellbeing and self-care fact sheet www.responseability.org

Self-care activities • Mindfulness• Gratitude• Nurturing relationships • Self-awareness and

reflective practice

Gratitude• What: being thankful for something or

expressing appreciation • Benefits:

– Greater happiness and wellbeing; – Lower blood pressure; – Fewer feelings of isolation and loneliness; – Greater happiness, optimism, joy and pleasure; – More compassion and generosity; – Better sleep, increased exercise and care of health;

and – Reduced depression.

• Some methods:– Gratitude diary– Gratitude jar/box– Daily reflection– Give thanks

See Response Ability Gratitude fact sheet www.responseability.org

Mindfulness

What are the benefits:• Reduced stress• Boosts immune system• Enhances relationships• Help in treatment of

depression and prevent relapse

• Improved general quality of life

Changes in the brain - Increases grey matter density in areas of the brain associated with:

• Learning• Memory• Emotional regulation• Emotional intelligence• Self-awareness• Compassion• Empathy• ……………

See: Greater Good Science Centre http://greatergood.berkeley.edu

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

It is more important to help others, I’ll be ok

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

I should be able to cope

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

I’m too busy..Or

I need to do XXX first

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

I don’t believe I deserve it/am worth it

Or Self-care has no

benefit/waste of time

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

I’m really motivated but…It’s hard to change habits and/or start doing things I've never

done before

Self-care…challenges• Carer mindset • Superhero mindset• Time• Competing priorities• Perceived value • Not part of routine• Workplace culture• Lack of role models/support• …………………..• …………………..

No one I know is practicing self-careOr

Lack of support/ encouragement from others in any attempt to make

changes

Overcoming challenges Activity: Reframing

• Carer mindset ……………………..…………………..• Superhero mindset ………………….………………………• Time ………………….………………………• Competing priorities ………………….………………………• Perceived value ………………….………………………• Not part of routine ………………….………………………• Workplace culture ………………….………………………• Lack of role models/support ………………….………………………• XXXX ………………….………………………• XXXX ………………….………………………

Activity

Activity

Tracking success

Self-care: Part of Professional Practice

• Aligned to EYLF, MTOP and NQS.

Use campaigns like Mental

Health Month to generate

awareness for self-care in your staff

Self-care assessment and tools

• ReachOut professionals self-care assessment and planning tools: http://au.professionals.reachout.com/self-care-for-professionals

• Domains include:– Workplace/professional; – Physical;– Psychological;– Emotional;– Spiritual;– Relationship; and– Overall balance.

Help seeking

• Great at helping others? • What about asking for help when you need it?• People in caring professions often neglect their own wellbeing and don’t

seek help when needed.• Remember – being able to ask for help is a strength!

It’s ok to ask for helpReach out for support when you need it:

• Friends• Family• GP• Psychologist• Lifeline 13 11 14 24-hour telephone counselling service

Where to from here?

• Connections resource – Professional Practice module– Online: www.himh.org.au/connections – Hard copy: see us at trade display

• Response Ability fact sheets or podcasts– Gratitude– Wellbeing and self-carewww.responseability.org/home/fact-sheets-and-podcasts/looking-after-yourself-lecturers-and-students

Additional resources• YouTube - It’s a beautiful day! A short animation about Mindfulness• The smiling mind app. • Greater Good Science Centre, University of California: http://

greatergood.berkeley.edu• Health Direct Australia: www.healthdirect.gov.au • SANE Australia: www.sane.org • beyondblue: www.beyondblue.org.au• WayAhead/Mental Health Association NSW: www.mentalhealth.asn.au

– Stress Kit www.mentalhealth.asn.au/our-resources/wellbeing-factsheets

• Lifeline: www.lifeline.org.au – Fact sheets: What is stress and Overcoming Stress

www.lifeline.org.au/Get-Help/Facts---Information/Stress

Take home messages

• Your wellbeing is as important

as every other person’s

wellbeing

• Looking after yourself isn’t

selfish

• By caring for yourself you are

better able to care for others

Questions

? Ellen NewmanProjects CoordinatorEmail: ellen.newman@hnehealth.nsw.gov.auWebsite: www.himh.org.au Phone: 02 4924 6900