Taking Care of You
Background
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Boston College School of
Management
8+ years executive search and
recruitment
Citigroup Asset Management
Institutional Sales Associate
Certified Executive Life and
Career Coach
18 years – 40+ Marathons
The Face of Caregiving
Compassion Fatigue
• A state of tension and preoccupation with the
individual or cumulative trauma of clients as
manifested in one or more ways (comparable to
PTSD).
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Stress
Physical response to events that upset your balance.
Hypothalamus, at the base of your brain, sets off
an alarm system in your body. This prompts
adrenal glands to release a surge of hormones.
* Adrenaline: increases your heart rate,
elevates your blood pressure.
* Cortisol: increases glucose in the
bloodstream and alters immune system
responses. Suppresses the
digestive system
and the reproductive system.
The body doesn’t distinguish between physical and
psychological threats. Heart pounds faster, muscles tighten,
blood pressure rises, breath quickens.
Chronic Stress
Overexposure to cortisol & other stress hormones, puts
you at an increased risk:
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Heart attack
Stroke
Sleep problems
Digestive issues
Obesity
Memory impairment
Contributes to infertility
Speeds up the aging process.
Can even rewire the brain, more vulnerable to anxiety &
depression.
Signs of the need to recharge
• Fatigue.
• Stress.
• Reduced productivity. • Difficulty concentrating.
• Anxiety.
• Irritability.
• Difficulty sleeping.
• Not eating healthfully.
Human Costs
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Job performance declines
Mistakes go up
Morale drops
Relationships deteriorate
Personality deteriorates
Overall decline in health
© Human Performance Institute, Inc.
Replenish the Well:
• Body
• Emotions
• Mind
• Spirit
You are in charge.
How do you reclaim & increase your energy?
Body
Do something- anythingfor yourself every day
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Eat a nutritious diet
Get enough sleep
Be physically active every day
Be with people who energize you
Know your limits - keep healthy
boundaries
• Make time between calls: breathing,
stretching, walking
• Read, write or listen to music
• Do nothing. Schedule time for it.
Common barriers to self-care
• No time
• Not enough money
• Difficulty relaxing
What are some of your barriers?
Emotions
© Human Performance Institute, Inc.
Accept Help
• Personal Connections
• Support Groups
• Education
Create Positive Emotions:
• Do Relaxation Techniques – Breathing, yoga, and
muscle relaxation exercises.
• Find Positive Meaning – Reframing adverse events in a
positive light.
• Laugh – Look for the humor in your situation.
Mind
Change Your Thoughts
Change Your Perceptions
I decide how I will:
Think
Feel
Behave
Be an actor, not a reactor.
Don’t let anyone else decide how you’re going to act.
Cognitive Distortions
Cognitive distortions are logical, but they
are not rational. They create real
difficulty with your thinking.
ALL-OR-NOTHING THINKING: You see
things in black-and-white categories. If
your performance falls short of perfect,
you see yourself as a total failure.
SHOULD STATEMENTS: "Musts" and
"oughts" are offenders. The emotional
consequences are guilt. When you direct
should statements toward others, you
feel anger, frustration, and resentment.
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Spirit
Seek Spiritual Renewal
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Remember there is meaning in the work
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Identify and celebrate successes
Pray or meditate
This too shall pass
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Questions to ask yourself:
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What legacy do you want to leave behind?
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How do you want people to describe you?
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Who do you want to be?
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Who/what matters most to you?
Summary:
• Body (maintenance)
• Emotions (reach out)
• Mind (observe your thoughts)
• Spirit (seek renewal)
Tips for parents and caregivers
• Do something for
you every day
• Accept help
• Stay in the moment
Questions?
www.annmehl.com